This easy recipe for Lemon Garlic Chicken Meal is going to be your go-to favorite dish for those weeks you need to prepare meals ahead of time! The baked chicken, cheese-covered peppers, asparagus spears, and sweet potatoes make for a filling meal that is low in fat and high in fiber and protein. If one of your new year’s resolutions is to make more healthy meals at home, start with this one! [Read more…] about Lemon Garlic Chicken Meal Preparation
Spicy Refried Beans
Refried Beans can be a healthy side dish option if you want them to be! Use this spice Refried Beans recipe to savor classics while giving them a healthy upgrade.
Ingredients
- 1 teaspoon butter
- 1 teaspoon olive oil
- 1 jalapeno whole
- 1 15 ounce can pinto beans rinsed and drained
- 1/4 cup chicken broth low-sodium
- groundpepper to taste
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Instructions
- Wash your hands and your work area.
- Melt the butter with the olive oil in a saucepan over medium-high heat.
- Add the jalapeno and cook until it begins to brown, about 1 minute.
- Add the beans and the chicken broth.
- Cook over medium heat, frequently mashing only the beans, until the beans are a think paste about 10 minutes.
- Season with pepper. Remove the chile and serve.
Recipe Notes
Mango Salad
Ingredients
- 3 mango diced
- 2 cups blueberries
- 1/2 cucumber thinly sliced
- 1 jalapeno pepper seeded and finely chopped
- 1 tablespoon fresh ginger chopped
- 1 garlic clove chopped
- 1 tablespoon mint finely chopped
- 1/2 cup parsley finely chopped
- 1 lime juiced
- cayenne pepper to taste
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Instructions
- Wash you hands, clean your work area, and wash fruits and vegetables.
- Combine all ingredients in a mixing bowl.
- Gently toss with lime juice.
- Chill. Sprinkle lightly with cayenne pepper just before serving.
Recipe Notes
Sopes
Ingredients
- 2 1/2 cups masa harina
- 1/3 cup onion chopped
- 2 cups water
- 2 tablespoons vegetable oil
- 3 cups black beans drained, rinsed
- 2 tablespoons cilantro
- 1 avocado chopped
- 2 green onions chopped
- romaine or cabbage chopped
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Instructions
- Wash your hands and clean your cooking area.
- In a sauce pain, combine chopped onion with 1 tablespoon water and cook on medium heat until onion is softened.
- Add 2 cups of beans and mash with potato masher. Add remaining unmashed beans and heat through or about 5 minutes.
- Combine the masa and water in a bowl until dough holds together. Roll dough into 12 balls the size of golf balls. Flatten each ball on parchment paper and 1/4 inch think.
- Heat a large skillet with oil over medium-high heat. When hot, add 2-3 sopes and cook for about 3-4 minutes on each side until slightly browned.
- To serve, top each sope with the mashed bean mixture, chopped lettuce or cabbage, avocado, green onion and cilantro.
Recipe Notes
Chickpea and Cactus Soup
Ingredients
- 4 cactus paddles
- 1 can garbanzo beans drained, no salt added
- 2 tablespoons olive oil
- 1 clove garlic diced
- 1 1/2 tomatoes chopped
- 1/2 bell pepper
- 1 chile pepper seeded, dice
- 1/2 cup cilantro chopped
- 3 cups water
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Instructions
- Wash your hands, clean your cooking area, and wash vegetables.
- Peel and trim the cacti. Wash thoroughly. Cut the cacti in small squares. In a sauce pan bring about 3 cups water to a boil. Add cacti and boil for 15 minutes. Remove from heat and drain in a colander.
- Heat olive oil in a skillet. Add the onion, tomatoes, chile pepper, bell pepper, and pepper, and cilantro and saute until onions are translucent.
- Add the drained garbanzo beans, the cacti, and the chopped cilantro to the onion mixture. Add 3 cups water and simmer for 15 minutes.
Recipe Notes
