How’s your New Year going so far? Amazing I hope! If you made goals or resolutions, are you still working on them?
As I mentioned in a previous post, one of my goals for this year is to embrace a healthier habit each month. This month, it’s to eat more poultry and seafood. So, this week, we’re sharing some easy recipes that feature poultry and seafood. Make meal planning easy this week with this weekly meal plan.
So, let’s get to this week’s menu.
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Chicken Chili
This chicken chili is full of yummy goodness. And, thanks to canned beans, it’s a 30 minute meal all made in one pot. Using poultry instead of beef or pork makes this meal lower in fat.
For those of your following Trim Healthy Mama, this recipe has an E meal option to it.
Chicken Chili
Renae
5 from 1 vote
Everyone will love this yummy chili recipe with chicken and beans. It packs a powerful protein punch most deliciously!
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Course: Main Course, Lunch, Dinner
Cuisine: American
Servings: 6 servings
Prep Time: 5 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 30 minutes minutes
Calories: 427
Ingredients
- 2 tablespoons olive oil
- 2 cups chopped onion
- 5 cloves minced garlic
- 2 teaspoons dried oregano
- 1 teaspoon ground cumin
- 1 teaspoon tarragon
- 3 cups chicken stock or bone broth (low-sodium recommended)
- ½ cup dry white wine (can sub with more chicken stock)
- 3 cups cooked, shredded chicken
- 3 cans (14 ounces) white beans, rinsed and drained
- 2 cans diced green chiles, mild or medium
- 3 cups Monterey Jack cheese, shredded/grated
- ½ teaspoon ground black pepper
- ½ teaspoon salt
- juice of 2 limes
- 3 tablespoons chopped cilantro
Instructions
In a large Dutch oven or heavy stockpot, heat olive oil and saute onions until just turning golden. Add garlic and spices, cooking until garlic is fragrant, stirring continuously. Add stock and wine, and simmer for 5 minutes.
Stir in chicken, beans, and chiles. Simmer for 10 minutes, stirring every few minutes.
Turn heat to low and add the cheese slowly, stirring until it melts. Add salt and pepper, to taste. Stir in lime juice and add cilantro, simmering for 5 minutes.
Top with favorite garnishes, like chopped tomatoes, green onions, sour cream, or broken tortilla chips.
Notes
For those following Trim Healthy Mama, use breast meat and leave out the cheese for an E meal.
Nutrition
Serving: 1serving | Calories: 427kcal | Carbohydrates: 19g | Protein: 23g | Fat: 28g | Saturated Fat: 13g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 0.03g | Cholesterol: 74mg | Sodium: 1061mg | Potassium: 356mg | Fiber: 5g | Sugar: 8g | Vitamin A: 521IU | Vitamin C: 18mg | Calcium: 466mg | Iron: 2mg
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Pan Seared Chicken Breasts with Mashed Potatoes and Green Beans
Simple yet delicious, these pan-seared chicken breasts deliver on flavor. This family favorite is another 30-minute meal. For the perfect sear, avoid moving the chicken breasts until it’s time to turn them over.
Serve this with mashed potatoes and green beans.
30 Minute Chicken and Gravy
This easy chicken and gravy recipe will help you put juicy pan seared chicken breasts and creamy pan gravy on the table in only 30 minutes!
Check out this recipe
Instant Pot Mashed Potatoes
Instant Pot Mashed Potatoes No Drain
The Instant Pot was made for mashed potatoes! Pressure cooking produces the fluffiest, absolutely best mashed potatoes. And, you'll see this recipe is lower in fat and calories than stove top recipes, but is a no peel and no drain method!
Check out this recipe
Roasted Green Beans
Renae
5 from 1 vote
Who’d have thought roasting fresh or frozen green beans would take them to a new taste level? Give these a try to see for yourself.
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Course: Side Dish
Cuisine: American
Servings: 6 servings
Prep Time: 1 minute minute
Cook Time: 20 minutes minutes
Total Time: 21 minutes minutes
Calories: 44
Ingredients
- 16 ounces frozen green beans thin / French style is best
- 1 tablespoon olive oil
- salt
- pepper
Instructions
Preheat oven to 450.
Spread beans in a single layer on a foil-lined baking sheet, and drizzle with olive oil. Use hands to toss the beans to spread oil evenly, season with salt and pepper, and bake for 20 minutes or until dark gold.
Nutrition
Serving: 1serving | Calories: 44kcal | Carbohydrates: 5g | Protein: 1g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Sodium: 5mg | Potassium: 160mg | Fiber: 2g | Sugar: 2g | Vitamin A: 522IU | Vitamin C: 9mg | Calcium: 28mg | Iron: 1mg
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Grilled Shrimp with Cilantro Lime Brown Rice
A chef in Hawaii grilled our shrimp with a variety of fresh herbs and oh my, I was hooked! Seafood can be a little bland, but the fresh herbs delivered on flavor. And, when you add a little butter, you have another winning 30 minute meal.
Serve with cilantro brown rice or with salad as a shrimp salad.
Grilled Shrimp
Renae
5 from 1 vote
When the season calls for outdoor cooking, grilled shrimp is the perfect choice for a healthy seafood dinner. Or, make this recipe using an oven broiler.
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Course: Entree
Cuisine: Mediterranean
Servings: 4 servings
Prep Time: 10 minutes minutes
Cook Time: 10 minutes minutes
Marinating: 15 minutes minutes
Total Time: 35 minutes minutes
Calories: 204
Equipment
grill - or use oven broiler
wooden skewers
Ingredients
Instructions
Combine everything except for the olive oil and allow to marinate up to 1 hour. Thread shrimp onto wooden skewers.
Heat the grill and brush well with oil to prevent the shrimp from sticking. Grill the shrimp over direct heat for 1-2 minutes on each side, until pink. Remove from grill immediately when done.
Nutrition
Serving: 1serving | Calories: 204kcal | Carbohydrates: 1g | Protein: 24g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 286mg | Sodium: 1433mg | Potassium: 132mg | Fiber: 1g | Sugar: 1g | Vitamin A: 940IU | Vitamin C: 14mg | Calcium: 177mg | Iron: 3mg
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Cilantro Lime Brown Rice
Cilantro Lime Brown Rice is our stovetop version of Chipotle's brown rice recipe. Make it for a flavorful and healthy Tex-Mex side dish!
Click Here for the Recipe!
Orange Sweet Rolls
I used to be a Pillsbury Orange Roll addict until I found out how easy it is to make them from scratch! Best of all, these aren’t made with a bunch of chemicals I can’t even pronounce.
Make the dough up after dinner and you’ll have these ready to bake for breakfast.
Orange Sweet Rolls
Renae
5 from 1 vote
Skip the grocery store tubes of orange rolls and make them right at home with this homemade orange rolls recipe. Once you taste the difference, you'll skip the grocery store next time!
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Course: Breakfast
Cuisine: American
Servings: 10 rolls
Prep Time: 1 hour hour 40 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 2 hours hours
Calories: 245
Ingredients
- 2 ¾ cups all-purpose flour (I prefer King Arthur Flour)
- ¼ cup granulated sugar
- 1 teaspoon salt
- 1 package active dry yeast (2 and 1/4 teaspoons)
- ¾ cup whole milk
- 3 Tablespoons unsalted butter (roo temperature)
- 1 large egg (room temperature)
- 1 orange, zested and juiced
- 2-3 drops orange oil
Orange Icing
- 1 cup confectioners’ sugar
- juice from the orange (2-3 Tablespoons)
- 1 teaspoon orange extract
Instructions
Make the dough: In a large bowl, toss the flour, the sugar, salt, and yeast together. Set aside.
Heat the milk and butter together in the microwave until the butter is melted and the mixture is warm to touch (about 110°F). Stir in the orange juice, 1 Tbsp. orange zest, and the egg. Combine the butter mixture and the flour mixture and stir until it forms a soft dough that is smooth and bounces back when you poke it. If not, stir in 1 Tbsp of flour at a time until it is.
On a lightly floured surface, knead the dough for 1 minute. Place in a lightly greased bowl and let rest for about 10 minutes.
After 10 minutes, roll the dough out in a 14×8 inch rectangle. Mix the softened butter and orange oil together and spread on top. In a small bowl, mix together the cinnamon, sugar, and remaining orange zest. Sprinkle it over the dough with a spoon.
Roll up the dough tightly and pinch down the edge to seal it. Cut into 10-12 even rolls (using dental floss will make cutting easier) and arrange in a lightly greased 9-inch round cake pan or pie pan. Loosely cover the rolls with aluminum foil or plastic wrap (so the risen dough won’t stick to it) and allow to rise in a warm, draft-free environment for 60-90 minutes. After the rolls have doubled in size, preheat the oven to 375°F.
Bake for 25-28 minutes until lightly browned. If the rolls brown too quickly, cover them with foil.
Make the glaze: Whisk the confectioners’ sugar, remaining orange juice, and extract together until smooth. Drizzle or spread over warm rolls.
Notes
Prep time includes rising (passive) time.
Make ahead/overnight option: This dough can be made the night before through step 4. Cover with plastic wrap and let rest in the refrigerator overnight. The next morning, remove from the refrigerator and allow to rise in a warm environment, about 1 hour.
Nutrition
Serving: 1roll | Calories: 245kcal | Carbohydrates: 46g | Protein: 5g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 30mg | Sodium: 248mg | Potassium: 96mg | Fiber: 1g | Sugar: 19g | Vitamin A: 191IU | Vitamin C: 7mg | Calcium: 37mg | Iron: 2mg
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Give me some feedback on the new recipe format! Keep eating healthy my friends and enjoy your weekend.