Staying Healthy on those days when we struggle
Baked Salmon in Foil with Asparagus and Lemon Garlic Butter Sauce
Ingredients

1 pound (450g) salmon fillets, divided
2 tablespoons vegetable broth or chicken broth
1 1/2 tablespoon fresh lemon juice, or to taste
1 tablespoon of your favorite hot sauce (we used Sriracha)
4 teaspoons minced garlic (4 cloves)
Salt and fresh ground black pepper, to taste
3-4 tablespoons butter, diced into small cubes (or ghee)
2 tablespoons fresh chopped parsley or cilantro
1 lb (450g) medium-thick asparagus, woody ends trimmed
How to Make It:

1. To prepare the oven-baked salmon in foil packs: Preheat your oven to 425ºF (220ºC). Cut 2 sheets of 14 by 12-inch (35 x 30 cm) heavy-duty aluminum foil then lay each piece separately on the countertop. In a small bowl, combine the ingredients for the sauce: broth, lemon juice, and hot sauce.

2. Season both sides of the salmon fillets with salt and pepper and divide salmon onto the aluminum foil near the center then place trimmed asparagus to one side of the salmon, following the long direction of the foil.

3. You can adjust salmon fillets seasoning with more salt and pepper, then sprinkle garlic on top. Drizzle the garlic butter sauce generously over the salmon fillets and asparagus.

4. Divide butter pieces evenly among the foil packets, layering them over the salmon fillet and asparagus.

5. Wrap salmon foil packets in and crimp edges together then wrap ends up. Don’t wrap too tight – keep a little extra space inside for heat to circulate.

6. Transfer the salmon foil packs to a baking sheet and bake salmon in the oven, sealed side upward until salmon has cooked through, about 9 – 12 minutes.

7. Carefully unwrap the baked salmon in foil packets then drizzle with more lemon juice and garnish with fresh parsley or cilantro and a slice of lemon. Enjoy!

Avocado Chicken Salad
Ingredients

- 2 Avocados
- 10g Cherry tomatoes, cut to half or quarter
- 50ml Extra virgin olive oil
- 2-3 Limes or add to taste
- Mayonnaise
- a dash of black pepper
- 100g Mixed salad, roughly shredded
- 150-200g boneless skinless Chicken breast
How to Make It:

Season chicken breast with a little salt and pepper then place in a pot of boiling water until cooked. Leave to cool and cut into cubes, set aside. Cut avocados into cubes. Place mixed salad in a large bowl and add olive oil and lime juice, toss well and divide mixed salad into two serving bowls. Place avocados, chicken meat and cherry tomatoes evenly on top of salad. Drizzle mayonnaise and a dash of black pepper over salad and serve.

Source: Foodista
Salmon with roasted vegetables
Ingredients

- 1 potato
- 1 parsnip
- 1 carrot
- 1 onion, sliced
- 150 g cherry tomatoes
- 2 salmon fillets
- 1 tbsp olive oil
- 1 tsp lemon juice
- Salt, pepper and paprika for seasoning
- 2 tsp of fresh rosemary and thyme, chopped
How to Make It:

Season the salmon fillets with some salt, pepper and a pinch of paprika and keep aside. Preheat the oven to 200 C. Roughly dice the potatoes, parsnips and carrots and add to a roasting tray. Drizzle over the olive oil and season with salt and pepper. Mix well and roast for 15 minutes. Add in the onion and roast for a further 10-15 minutes. Place the salmon fillets and tomatoes between the veg. Drizzle the lemon juice and sprinkle over the rosemary and thyme. Season lightly with salt and pepper and roast for 10-15 minutes or until the salmon and veg is cooked through. Serve with some green salad.
Tuscan Chicken
PREP TIME 5 mins
COOK TIME 20 mins
TOTAL TIME. 25 mins

Ingredients

2 large chicken breasts sliced lengthwise
Salt & pepper to taste
1/2 teaspoon garlic powder
Flour for dredging
1 tablespoon olive oil
1 tablespoon butter
1/4 cup chicken broth or dry white wine
1 heaping teaspoon Dijon mustard
1 cup heavy/whipping cream
2 cups (loosely packed) fresh baby spinach
1/4 cup sun-dried tomatoes
1 tablespoon fresh basil chopped
How to Make It:

Cut the chicken in half lengthwise. Sprinkle with salt & pepper and garlic powder on both sides. Coat in flour.
Melt the oil and butter in a skillet over medium-high heat. Once hot, add the chicken and cook for 4-5 minutes/side or until golden. Take the chicken out of the pan and set aside. Deglaze the pan with the chicken broth and Dijon mustard. Scrape up any brown bits and let it simmer for 1-2 minutes. Stir in the cream, spinach, and sun-dried tomatoes. Add the chicken back to the pan. Cook for 5 minutes or until the chicken is fully cooked through and the sauce reduces a bit. Stir in the basil and season with extra salt & pepper if needed. 

Serve

Cajun Chicken Pasta
To make a healthier version substitute pasta for Veggie or Zucchini Pasta

Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes

Ingredients

8 oz linguine pasta
2 boneless skinless chicken breasts
2 tsp olive oil
2 Tbsp unsalted butter
2 Tbsp cajun seasoning, divided
3 garlic cloves, minced
2/3 cup diced tomatoes
1 1/2 cup heavy whipping cream
1/2 cup grated parmesan cheese
2 Tbsp parsley, finely chopped, to serve
How to Make It:

Cook Pasta – boil in a pot of salted water until al dente, according to the package instructions. Prepare Chicken – Using a meat mallet or the bottom of a saucepan, pound the chicken breasts into an even thickness and season both sides with cajun seasoning. Saute the chicken in a skillet with oil until fully cooked then slice into strips. Make the Sauce – In a deep skillet, saute the garlic in butter 30-60 seconds or until fragrant. Add the diced tomatoes and saute for about 2 minutes. Add the cream, remaining cajun seasoning, and parmesan cheese and bring to a simmer. Combine – Add the pasta and sliced chicken to the sauce and toss to combine.

Serve – Top with parmesan and parsley to serve.

Spicy Cajun Potato Salad
Total Time
Prep: 20 min. Cook: 10 min. + chilling

Makes
20 servings

Ingredients
5 pounds medium Yukon Gold potatoes, peeled and cut into 3/4-inch cubes
1 large yellow onion
1/2 medium lemon
1/2 teaspoon salt
8 hard-boiled large eggs, chopped
1-1/2 cups mayonnaise with olive oil and coarsely ground pepper
1 cup dill pickle relish
1/4 cup yellow mustard
1 to 2 tablespoons Cajun seasoning
1/4 cup minced fresh parsley
Paprika
How to Make It:

Place potatoes in a Dutch oven; add water to cover. Cut onion in half crosswise; add one half to saucepan. Bring to a boil. Add lemon and salt to cooking water. Reduce heat; cook, uncovered, until potatoes tender, 5-6 minutes. Meanwhile, chop remaining onion. Combine with eggs, mayonnaise, dill pickle relish, mustard and Cajun seasoning. Drain potatoes; rinse under cold water. Discard onion and lemon. Add potatoes to egg mixture; gently toss until well mixed (do not overmix, or potatoes will break down). Refrigerate, covered, 1-2 hours. Just before serving, sprinkle with parsley and paprika. Test Kitchen tip
Adding lemon juice or vinegar to the water when boiling potatoes will help keep them on the firm side. This is a great tactic for potato salads, but not so much for mashed potatoes.

Nutrition Facts
3/4 cup: 229 calories, 10g fat (2g saturated fat), 81mg cholesterol, 400mg sodium, 31g carbohydrate (3g sugars, 2g fiber), 5g protein.
Source https://www.tasteofhome.com

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