Paleo Lunch and Dinner

Coconut Curry (from Melissa Joulwan’s blog)

1. First, I sauteed onions, thinly-sliced jalapenos, and a bunch of garlic in olive oil.

2. Then I added previously grilled chicken…

3. … and a pile of previously steamed green beans.

4. When all those ingredients were heated through, I added the spice blend and stir-fried until the whole kitchen smelled like an exotic and mysterious spice market where spies sidle suspiciously.

Here’s the spice blend (for 1/2-lb. of protein):

1/4 tsp salt
1/4 tsp ground coriander
1/4 teaspoon ground cumin
1/4 tsp cinnamon
1/4 tsp ground cloves
1/4 tsp ground cardamom
1/4 tsp black pepper
1/8 tsp chili powder
1/8 tsp turmeric
1/8 tsp ground ginger

Then I added 1/2 cup coconut milk and a handful of fresh basil leaves. The sauce thickened and the basil wilted in about 4 minutes. Then it was time to serve and dig in.

Broccoli and Ham Scramble with Cantaloupe and Walnuts

1 head of broccoli with stem
1 Tablespoon extra virgin olive oil
1 ounce lean ham, chopped
3 omega-3 eggs

Freshly ground black pepper

1/2 small cantaloupe, peeled and cubed

6 raw walnuts

Cut broccoli into florets with long stems attached. Place in a microwave safe container with a lid. Pour approximately 4 Tablespoons of water into container, cover loosely, and cook on high until broccoli stems are tender but not mushy (about 3 to 4 minutes). Drain broccoli and place on a cutting board. Place olive oil in a small non-stick pan and heat over medium high flame. Add chopped ham to the pan and cook until browned and slightly crisp. As ham browns, crack eggs into a bowl, season with black pepper, and beat well with a fork. Coarsely chop the broccoli. Reduce heat slightly and add broccoli to the pan, stirring until ham and broccoli are well mixed. Pour beaten eggs into pan and mix well. Allow eggs to cook unmolested until curds begin to form. Stir once again, and cook until eggs are cooked to desired consistency (I like mine pretty moist, but this can be off-putting for those who like firmly set eggs).

Serve immediately with cubed cantaloupe and walnuts.

The little bit of browned ham is enough to lend a bacon-like flavor that pairs nicely with the cantaloupe (think of prosciutto and cantaloupe). For those eating Paleo in Zone proportions, this is a four block meal that is a little light on the carbs and a little hot on the fat. I’ve noticed that this little adjustment makes me less likely to bonk before lunch. Adjust cantaloupe and nuts as needed to attain your Zone proportions.

Pomegranate Chicken

chicken breasts

pomegranate juice (like POM Wonderful)

garlic, minced

olive oil

Heat a bit of olive oil in the pan on med-low and add the chicken breasts. Sprinkle the garlic on the chicken and then pour the pomegranate juice over until it reaches about halfway up the chicken. Tinker with the heat until the juice is boiling/simmering. Turn the chicken every few minutes until it’s cooked through. Continue to boil the mixture until the pomegranate juice reduces to a thick sauce. If you do it right it will be like a nice sweet fruit glaze on your chicken, yum!

Chicken with Turmeric

Scotty Hagnas (Performance Menu)
Time: 20 minutes

A quick chicken dish with a taste of India.

1-2 garlic cloves

1 1/3 C chopped onion

1 inch piece of fresh ginger

1/4 C lemon juice

2 Tbsp olive oil

1 lb boneless chicken breast

1 tsp turmeric

Add garlic, 1/3 cup onion, ginger, and lemon juice to a blender. Process to a fine pulp, then set aside. 

Sauté the remaining onion in a skillet with the olive oil. 

Cut chicken into bite-sized pieces, then add to onion and cook, stirring until browned. Add the turmeric and garlic pulp. Cook for 5 minutes, stirring frequently. 

Zone info:  4 servings at – 1/2 carb block, 4 protein blocks, 4.5 fat blocks

Quick Chicken Curry

Scott Hagnas

Pressed for time, I sometimes make use of curry sauce. Look in better markets for curry sauce that is made from decent ingredients. An alternative is to use coconut milk and a teaspoon of yellow curry paste.

You can either use fresh or leftover chicken with this recipe.

Time – 10 minutes

• Diced chicken

• 1/2 C chopped onion

• 1/4 C cashews

• 1/4 C curry sauce

• 1 Tbsp olive oil

• 2 C chopped spinach

Saute the onion in the olive oil until translucent. Add chicken, heat until cooked through. Add the curry sauce and cashews, continue heating for 3-4 minutes. Remove from heat, stir in the spinach.

Stuffed Chicken Breast

Scotty Hagnas

Here is a quick and tasty protein recipe. These can be made ahead of time and they are portable for lunches and snacks. As far as the seasonings, experiment with your favorite fresh herbs and spices. I used garlic powder, oregano, and thyme for this batch.

12 min prep time, 30 min cooking time

• Large boneless, skinless chicken breasts

• 1-2 Tbsp tahini per chicken breast

• Chopped tomato

• Shredded spinach

• Seasonings to taste

With a sharp fillet knife, slice the chicken breasts lengthwise, making a pocket to stuff. Spread the tahini in each chicken pocket. Fill with the spinach and tomato, or other veggies of your choice. Add any seasonings, close the chicken breast, and place in a baking dish. Bake in the oven at 350 degrees for 30 minutes.

Enlightened Chicken Sausages with Onions & Grapes

1 tablespoon olive oil

4 chicken-apple sausages

2 medium yellow onions, sliced

2 garlic cloves, peeled and sliced

1 tablespoon chopped fresh rosemary

2 cups seedless red grapes

2 tablespoons balsamic vinegar

Heat the olive oil in a large skillet set over a medium heat. Add the sausages; cook 4-5 minutes, turning every so often. Stir in the onions, then leave to cook for 5-6 minutes more until the sausages are browned and the onions softened.

Add the garlic, rosemary and grapes to the pan. Cook and stir 5 minutes longer until the grapes are starting to soften. Add the vinegar to the skillet. Cook 3-4 minutes longer until the onions are sticky and caramelized. Makes 4 servings.

Moroccan Chicken Casserole

1 head cauliflower

2-3 pounds of chicken

2 tablespoons butter

1 onion, finely chopped

2 tablespoons ginger root, finely chopped or grated

2 garlic cloves, finely chopped

3 carrots, peeled and sliced

2 teaspoons cumin
1 teaspoon paprika

1 teaspoon coriander

1/2 teaspoon turmeric

1/2 teaspoon cinnamon

1/4 tsp cayenne (optional – the other spices will already add a bit of spiciness to the dish, so only add the cayenne if you want a really spicy dish)

1 red pepper, cut into thin strips

28-ounce can of diced tomatoes (do not drain)

1/2 cup minced parsley or cilantro

2 tsp salt

1 lemon

Directions:

Preheat oven to 375.

The base of the casserole is cauliflower grated into a rice-like texture. Chop the head of cauliflower into small pieces. Push the pieces through a food processor using the grating blade. Spread the grated cauliflower out in a 9×13 rectangular baking pan.

Salt and pepper the chicken. Melt 1 tablespoon of butter in a deep pan over high heat. Add the chicken, browning well, about 3-5 minutes a side.

Remove the chicken from the hot pan and set aside. Turn heat down to medium and add onion, ginger, garlic and carrots. Cook until the onions are soft. Add remaining tablespoon of butter and all spices. Stir well.

Add red pepper, the can of tomatoes, minced parsley or cilantro and salt. Return the chicken to the pot and simmer for 3-5 minutes.

Pour the chicken mixture over the cauliflower and mix really well, so the cauliflower is completely covered by the sauce. Slice a lemon into thin slices and lay on top of the casserole. Cover the pan with tin foil and bake for 35 minutes. Remove the tinfoil and cook for 25 minutes more.

Garnish with more fresh parsley or cilantro before serving.

Spinach Salad with Chicken, Almonds, Pears, and Dried Raspberries

1 bag baby spinach leaves

1/2 cup raw almonds

1 pear, diced

1/2 cup dried raspberries

2 chicken breasts, cooked and cubed

Newman’s Balsamic Vinaigrette Salad Dressing

Toss spinach, almonds, pear, chicken, and raspberries together. Serve with dressing.

Salmon Summer Salad

The ingredients:

•            1 salmon fillet

•            zest of one lemon

•            juice of two lemons

•            salt and pepper to taste

•            1 TBSP butter

•            Romain lettuce leaves

•            1 mango, diced

•            1 avocado, diced

•            1 tomato, diced

•            1 tsp chopped fresh mint

•            1 TBSP olive oil

The how-to:

1.            Mix the juice of one lemon, lemon zest, pepper and salt and rub thouroughly over the salmon fillet.

2.            Heat a frying pan and add the butter. When it melts fry slightly the salmon. Let it cool for a little while.

3.            Mix mango, avocado, tomato and mint with the juice of the other lemon and olive oil.

Serve the salmon over the lettuce leaves and the mango-avocado salad on the side.

Tilapia with Cilantro and Lime...adapted from One Perfect Bite

Ingredients:

4 (6 to 8-oz.) Tilapia fillets (thawed if frozen)

1/2 cup cilantro, finely chopped

1 tablespoon olive oil

1 teaspoon finely chopped garlic

1/2 teaspoon salt

2 tablespoons fresh lime juice

Directions:

1) Combine cilantro, oil, garlic and salt(do not add the lime juice. It will toughen up the fish). Set 2 tablespoons aside.

2) Pour remainder over fish in bowl. Let stand, covered, 10 minutes.

3) Meanwhile, preheat broiler. Spray broiler rack with nonstick cooking spray.

4) Place fish on rack. Brush with 1 tablespoon of marinade. Then broil 4 inches from heat for 7 to 8 minutes, or until fish is no longer translucent and flakes when touched with fork. Brush with remaining tablespoon marinade and top with the lime. Transfer to a serving platter.

Chicken Apple Salad

Scott Hagnas

Time:  25 minutes

• 6 oz chicken

• 6 cups shredded cabbage

• 1/2 Grannysmith apple

• 1/2 tsp allspice

• 1/8 tsp cloves

• olive oil

• sea salt and pepper to taste

Dice the chicken.  Heat 1 tsp of olive oil in a skillet over medium heat.  Add the chicken, allspice, and cloves.  Saute, tossing often, until the chicken is cooked thru.

Shred the cabbage into a large salad bowl.  Slice half of an apple into very thin slices and set them aside.

Once the chicken is done, add it to the cabbage, then top with the apple.  Add salt and pepper to taste, then drizzle with olive oil.  Use an appropriate quantity of olive oil to meet your individual needs.

High Protein Chicken Pizza

Scott Hagnas

April 2008

This is a quick and convenient way to make pizza, and you won’t have to eat any extra meat on the side in order to get in your protein! Here, we’ll just use a chicken breast as the crust. After the basic directions, I provide recipes for two old favorites. You can make any style of pizza you like this way, just follow the basic guidelines.

Time: 30 minutes

For the “crust”:

• 2 boneless, skinless chicken breasts

• 2 Tbsp olive oil

Pizza sauce:

• 3 Tbsp olive oil

• 2 cloves crushed garlic

• 2 Tbsp finely chopped red onion

• 1 6 oz can tomato paste

• 1 8 oz can tomato sauce

• 1 tsp black pepper

Toppings for the Italian sausage and olive pizza:

• 3 oz Italian sausage

• chopped black olives

• chopped mushrooms

• chopped red onions

• 1 Tbsp tahini

Toppings for the Canadian bacon and pineapple pizza:

• 2 oz sliced Canadian bacon

• chopped pineapple

To create the “crust”, use a mallet to pound the chicken breasts into flat, thin crusts. This will take a little effort – you might not want to try this right after finishing a grueling workout of deadlifts and rope climbs! While you are pounding, preheat the oven to broil. Once you have two thin, approximately round “crusts”, they are ready to bake.

Spread the olive oil on a baking pan. Brush each side of the chicken with the oil, then place the pan in the oven. Broil for 1 1/2 minutes, then flip the chicken over and broil for 1 1/2 minutes on the other side. Remove from the oven, and now the pizzas are ready to top. Reduce the oven heat to 350 degrees.

Meanwhile, make the pizza sauce. Warm the tomato paste and tomato sauce in a small saucepan. In a separate small skillet, saute the garlic and onion for 3 minutes, then add them to the tomato mixture. (Basil and oregano would be good additions to the recipe at this point, as well. When I prepared this, we were away from home, and I didn’t have access to our spices) Mix to combine well. Simmer on low.

Spread the pizza sauce on the broiled chicken “crusts”. Add the toppings of your choice. Place the pizzas back into the oven, baking for around 12-15 minutes. They are then ready to slice and serve.

The Perfect Roasted Chicken Breast

If you can, buy organic, bone-in, skin-on chicken breast. Preheat oven at 350 degrees. Place chicken breast in glass dish, and sprinkle liberally with fresh thyme. Add minced garlic and salt and pepper to taste. Cook for 40-55 minutes depending on size. Remove from oven and let sit for 20 minutes to allow juices to evenly distribute. Remove skin or eat with skin if preferred.

Chez Lorraine’s Baked Salmon

4 salmon steaks (about 1 ¾ pounds)

4 tablespoons lemon juice

1 teaspoon dill weed

2 tablespoons finely chopped fresh chives

Lime wedges

Place individual salmon steaks on pieces of aluminum foil large enough to wrap each steak. Pour a tablespoon of lemon juice over each steak, sprinkle with dill and seal each steak in an aluminum pouch. Put the aluminum sealed steaks in a Pyrex dish and bake at 350 F for 30 minutes or until the fish flakes easily with a fork. Serve salmon with sprinkled chives and lime wedges.

Parsley, Lemon Filet of Sole

1 pound sole fillets

¼ cup lemon juice

1 teaspoon olive oil

1 small onion, thinly sliced

1 teaspoon dried parsley flakes

Cut fish into serving-size pieces. Place in an un-greased baking dish. Drizzle with lemon juice and oil; sprinkle with pepper. Arrange onion slices over fish; sprinkle with parsley. Cover and let stand for 5 minutes. Bake at 350 F for 20 minute

Shrimp Stuffed Avocados

3 medium sized avocados

2 tablespoons lemon juice

1 ½ pound small or medium sized shrimp, cooked, shelled, deveined and chilled

Cut avocados in half; remove seed and skin. Stuff with shrimp; add lemon juice.

Chicken Breasts with Red Pepper Sauce

2 medium tomatoes, peeled, seeded and chopped

1 small onion, chopped

1 medium red bell pepper, chopped

1 tablespoon fresh parsley, chopped

1 tablespoon fresh basil, chopped

¼ teaspoon dried thyme

1/8 teaspoon cayenne pepper

¼ teaspoon fresh ground pepper

4 skinless, boneless breast halves, pounded to ¼ inch thickness

2 tablespoons canola oil

½ cup white wine

Combine vegetables and spices in a medium saucepan. Bring to a boil, reduce heat, and simmer 20 minutes. Transfer to a food processor or blender, and puree until smooth. Pour into a small saucepan and keep warm over very low heat. In a large fry pan, heat oil. Add chicken breasts; cook three minutes a side until chicken turns white. Add wine; reduce heat and simmer for 10 minutes. Spoon red pepper sauce on plate and arrange chicken on top.

Poached Chicken Lunkowski

four boneless, skinless chicken breast halves

2 tablespoons olive oil

1 cup sliced scallions

2 garlic cloves, crushed

1/8 teaspoon cayenne pepper

1 bay leaf

½ teaspoon ground cloves

4 medium tomatoes, peeled, seeded, chopped

1/8 teaspoon ground saffron (optional)

1/8 teaspoon ground pepper

1 tablespoon red wine

In a large frying pan, heat oil over medium heat. Add scallions and cook until lightly browned (about three minutes). Add garlic and cayenne pepper; cook one minute. Add tomatoes, red wine, bay leaf, cloves, saffron and pepper. Bring to a boil; reduce heat and simmer uncovered for 15 minutes. Place chicken on top of sauce; cover and simmer for 15-20 minutes until chicken is tender and opaque.

Barbequed Spicy Honey Chicken

3 tablespoons honey

2 tablespoons fresh lemon juice

1 tablespoon fresh orange juice

2 scallions, finely chopped

1 teaspoon finely chopped fresh tarragon

1 teaspoon finely chopped fresh thyme

1 teaspoon finely chopped fresh sage

1 teaspoon fennel seeds, toasted and crushed

Freshly ground black pepper to taste

4 boneless, skinless, chicken breast halves (about 1 pound)

In a large bowl combine honey, lemon and orange juices, herbs, scallions, pepper and fennel seeds. Put the chicken in the bowl and marinate for 1-2 hours. Fire up the barbeque and grill the chicken, turning constantly while basting with the marinade until the breasts are cooked.

Lascaux Chicken Waldorf Salad

2 cups of cooked diced chicken

1 large tart apple, cored and diced

1 cup chopped celery

½ cup chopped walnuts

¼ cup homemade mayonnaise (see recipe in next section)

2 teaspoons lime juice

2 teaspoons honey

Black pepper

In a medium size bowl, combine chicken, apple, celery and walnuts. In a small bowl, combine mayonnaise, lime juice and honey; stir to blend well. Season to taste with pepper. Spoon dressing over chicken salad and toss to coat.

Chicken and Asparagus Bundles

Ingredients:
4 boneless skinless chicken breast halves (1 pound)
20 fresh asparagus spears (about 1 pound), trimmed
4-1/2 teaspoons olive oil
2 teaspoons lemon juice
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon pepper
1/8 teaspoon salt
1/4 cup chopped green onions
2 teaspoons arrowroot
1 cup chicken broth
Directions:
Flatten chicken breasts slightly. Wrap each around 5 asparagus spears; secure with toothpick. Place in a 13-in.by 9 by 2 in. baking dish coated with nonstick spray. Combine the oil, lemon juice and seasonings; pour over bundles. Cover asparagus tips with foil.
Cover and bake at 350 degrees for 15 min. Uncover and sprinkle with onions. Bake 12 – 15 min. longer or until the chicken juices are clear and the asparagus is crisp tender. Remove bundles to a serving platter and keep warm.
In a saucepan, combine arrowroot and broth until smooth; stir in pan juices. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove toothpicks from bundles; top with sauce.

Chicken with zucchini over spaghetti squash

INGREDIENTS:
2 cups spaghetti squash
2 cups tomato, canned, chopped

1 1/2 onion chopped
2 cups zucchini chopped
2 3oz skinless chicken breast
2 tsp. olive oil

Oregano
Basil
Parsley
Take 2 cups chopped tomatoes and put into a pot. Add 1 1/2 chopped onions and 2 cups zucchini’s cut up. Add 1 tablespoon oregano, basil and parsley. Cook until onions and zucchini are done. Take a whole spaghetti squash and stick it in the oven. Cook for 1 hour. When cool cut and take out seeds and shred into bowl. In a medium nonstick saute pan, heat 2 tsp. of olive oil add chicken cook until done. To serve, put cooked spaghetti squash on each plate, place even amounts of zucchini/tomato mixture on top. I like to top with a grilled chicken breast.

Chicken Salad with Cucumber and Melon

6 oz cooked chicken, shredded
1/2 a cantaloupe
1/2 cup finely chopped cucumber
1/2 cup finely chopped zucchini
1 finely chopped scallion
2 tbsp. lime juice
1 tbsp water
1 1/2 tsp applesauce
2 tsp olive oil (I suggest using the light kind for this, not so strong a taste
1 tbsp cilantro or mint
pinch of white pepper
Combine lime juice, oil, water, mint/cilantro, sugar, and pepper in a jar. Shake well. Combine everything else and separate into two bowls. Drizzle with the dressing, and toss ingredients to coat everything.

Chicken in Orange Sauce

Ingredients:
4 ounces leftover cut up chicken
1 cut-up peach
1/2 cut-up nectarine
1/3 cup orange juice
4 tsp arrowroot (dissolved in water)
12 whole almonds
Directions:
Dissolve cornstarch and mix in 1/3 cup of heated orange juice to make a sauce. Add to cut-up fruit and diced chicken.

Easy Awesome Chicken

3 oz chicken breast
1 tsp olive oil
3/4 cup pineapple, cubed
1 1/2 cups frozen broccoli
Garlic powder
Salt
Pepper
Ginger
Heat olive oil in non-stick frying pan. Cut chicken into bite-size pieces, add to olive oil and brown. Stir often. Add salt, pepper, and garlic to taste. While chicken is cooking, prepare broccoli according to package directions (microwave is easiest!) Add pineapple to chicken mixture. Sprinkle with ginger. Cook
chicken mix until chicken is cooked through, pineapple has softened, and juice has thickened slightly (about 5 minutes). Create broccoli bed on serving plate, pour chicken mixture on top and serve immediately.
Variations: Cut olive oil in half and sprinkle final product with almond slivers. Add broccoli to chicken mix for more of a stir fry.

Macadamia Crusted Salmon with Citrus Steamed Vegetables

Ingredients

2 pieces of salmon

2 handfuls of macadamia nuts

1 clove minced garlic

1 Birdseye chilli

1/2 leek chopped roughly

1 orange/lemon

1 lime
-handful of spinach chopped roughly

bunch of Chinese broccoli chopped roughly

chunk of cabbage chopped roughly

1.) Crush macadamia nuts (either with a mortar and pestle or in a food processor) until they are finely chopped. Coat salmon pieces with the macadamia nuts. Press firmly as they tend to fall off pretty easily

2.) In a wok heat up a little bit of olive oil, add garlic and chili and stir for a minute. Add leeks and cook until translucent, like you would with onion. During this time heat your skillet up to medium with a little oil. Put your fish in (You want to make sure that you don’t burn the macadamia nuts, which will happen very easily, keep an eye out and make sure that your pan isn’t too hot)

3.) Add vegetables and orange and lime juice mixture to wok. Toss and put wok lid on. Let is steam until the juice has evaporates and the Chinese broccoli is tender but still crisp. Flip your fish, cook it for a minute or two – once you take it off it should still have enough heat in it to keep it going and it also depends really on how you like your fish, it should still be fairly pink, but deliciously flaky.

When you serve it, top it with cilantro leaves.

Cha Cha Pulled Pork

Ingredients

1 Pork Tenderloin

1 Large Jar of Salsa (read the jar NO SUGAR)

1 small Jar of Salsa

1 onion chopped

2 cloves of garlic

½ cup water

¼ tsp Red Pepper Flakes

¼ tsp Cayenne Pepper

Marinate pork in dry rub

Optional add a jar of pepperoncini’s (pour entire jar in crock pot and omit the ½ cup of water as listed above*)

Place pork in Crockpot, add water*, large jar of salsa, onion and garlic.  Sprinkle Red Pepper & Cayenne to spice (optional).  Cook on low for 6-8 hours.  Remove meat from crock pot and use TWO FORKS to shred the meat.  Heat contents of 2nd jar of salsa in microwave and cover pulled pork with salsa.  If you have Guacamole made top meat with it.  Or add this spicy pork to a salad with as many vegetables as you desire.  The pork is a great next day leftover!

Stuffed Mushrooms

24 Medium White Button (commonly found in grocery store)

1 roll of spicy hot sausage (your option to buy mild)

1 8 oz pkg of Cream Cheese (dairy alert)

Cook sausage as directed on package be sure to crumble sausage into small pieces.  Cut stems off mushrooms, wash them and hollow out the center (gently).  In a bowl mix cream cheese and sausage.  Pre heat oven to 400 degrees.  Fill mushrooms generously with sausage/cream cheese mixture and bake for 12-14 minutes.

Patty’s bacon spaghetti

Ingredients

1 spaghetti squash

2 roma tomatoes diced

1 cup mushrooms diced

2-4 tsp garlic

1 tsp Italian seasoning

4-6 strips of bacon

dash of salt & pepper

2 tsp EVOO

Bake spaghetti squash and let cool. Scrape out “spaghetti” and set aside. Prepare bacon and set aside.  Heat EVOO and garlic in med saucepan.  Add in tomatoes & mushrooms and sauté about 2 minutes.  Add in squash and seasonings. Stir until heated all the way through.  Crumble in bacon and mix well.

Hungarian Chicken

Ingredients

3-3 1/2 pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)

3/4 teaspoon coarse salt, divided

1/2 teaspoon freshly ground pepper

2 tablespoons canola oil

1 tablespoon butter

4 cups finely diced onions

1 cup diced red bell pepper

1/2 cup diced green bell pepper

2 tablespoons tomato paste

2 tablespoons sweet paprika

1 teaspoon crushed red pepper

1 teaspoon dried marjoram

1 cup reduced-sodium chicken broth

1/2 cup reduced-fat sour cream

2 tablespoons finely minced fresh parsley, dill and/or chives

Preparation

Pat chicken pieces dry with paper towels and season with 1/2 teaspoon salt and pepper.

Heat oil and butter in a large heavy casserole or Dutch oven over medium heat. Add onions. Cook, stirring frequently, until the onions are very soft and light brown, 10 to 15 minutes.

Stir in bell peppers, tomato paste, paprika and crushed red pepper. Add the chicken and stir it gently into the onion mixture. Sprinkle with marjoram and add broth. Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.

OPTIONAL!!!! DAIRY——Just before the chicken is done, whisk sour cream and the remaining 1/4 teaspoon salt in a small bowl until smooth. (NOTE: you could easily substitute coconut milk here, especially if you’ve let it sit in the fridge long enough to separate the water out)

When the chicken is done, remove it to a plate. Stir the sour cream mixture into the sauce; return to a simmer and cook, stirring, until the sauce coats the spoon. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with parsley, dill and/or chives, if desired.

Tips & Notes

Make Ahead Tip: Prepare through Step 3, cool to room temperature and refrigerate for up to 1 day. Finish with Steps 4-5 before serving.

Pony’s Tex Mex Chili
1tbs coconut oil
1 med onion chopped
6 cloves garlic minced
3-5 stalks celery chopped
1.5 lb ground beef (or turkey or chicken)
1 tbs chil powder
1 tbs cumin
3/4 tsp sea salt
several dashes white pepper
2 cans stewed tomatoes
1 chopped red bell pepper
3/4 c salsa (make fresh or check lable to make sure no added sugar or corn syrup)
Heat old – saute onion and garlic & add celery after 5 min. Crumble in ground meat and add spices. Cook 5 min stirring often. Add tomatoes, pepper and salsa. Bring to a boil over high heat. let simmer 10 min uncovered. Enjoy!

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