Blog Archives - Healthy Body, Mind and Soul

Chicken in Coconut Peanut Sauce

2/15/2015

3 servings
(For those of you doing 21-Day Fix: 1 1/4 red, 1/3 green, and 1 tsp per serving)

Ingredients:
3 red containers or 2 1/4 cups of chicken breast cut into small pieces (I used leftover chicken from my rouladen)
1 green container (or about 1 cup) of chopped up or shredded broccoli (if you have frozen broccoli, you need to thaw it first)
1/4 cup of Greek yogurt
3 tbsp of coconut milk
Spices to taste (I used a sprinkle of garlic salt, as well as Mrs Dash Garlic & Herb)
1/4 yellow onion
1 clove of garlic
1 tbsp of peanut butter

Instructions:
Preheat the oven to 350F.
Cut the chicken breast in half. Put the half that is not as intact aside and use it for other dishes. Put the intact half into a ziplock bag (or cover it with saran wrap) and slightly flatten with a mallet.
Season with the spices you chose. Pour half of the cheese on the chicken breast. Set the rest aside for later. Pour the broccoli on the chicken breast. Then roll up the meat up and secure either with rouladen needles (you can buy them at IKEA) or with tooth picks. Next, season a little bit more on the outside and drizzle with the olive or coconut oil.
Put the chicken rouladen in an oven-safe dish. I used a casserole dish.
Bake in the oven for about 30 minutes. Take the dish out of the oven, sprinkle the rest of the cheese on the roulade and broil for about 5 minutes on low until the cheese is nice and bubbly.
I served ours today with peas and rice (1/2 yellow container each).

Cheese and Broccoli Stuffed Chicken Rouladen

2/12/2015

(For those of you doing 21-Day Fix: 1 red, 1/2 green, 1 blue and 1 tsp per roulade)

I'm German and love German beef rouladen (usually filled with bacon, onions, pickles, mustard and spices). I tried to turn this delicious traditional German dish into a healthy dish.

Ingredients (per person):
1 chicken breast (makes 1 roulade and I use the rest for stir-fry chicken or chicken curry)
1/2 green container (or about 1/2 cup) of chopped up or shredded broccoli (if you have frozen broccoli, you need to thaw it first)
1 blue container (or about 1/3 cup) of shredded cheese (I mixed organic medium sharp and mild cheddar)
1 tsp of olive oil (you can also use coconut oil)
Spices to taste (I used a sprinkle of garlic salt, as well as Mrs Dash Garlic & Herb and Mrs Onion & Herb seasoning)

Instructions:
Preheat the oven to 350F.
Cut the chicken breast in half. Put the half that is not as intact aside and use it for other dishes. Put the intact half into a ziplock bag (or cover it with saran wrap) and slightly flatten with a mallet.
Season with the spices you chose. Pour half of the cheese on the chicken breast. Set the rest aside for later. Pour the broccoli on the chicken breast. Then roll up the meat up and secure either with rouladen needles (you can buy them at IKEA) or with tooth picks. Next, season a little bit more on the outside and drizzle with the olive or coconut oil.
Put the chicken rouladen in an oven-safe dish. I used a casserole dish.
Bake in the oven for about 30 minutes. Take the dish out of the oven, sprinkle the rest of the cheese on the roulade and broil for about 5 minutes on low until the cheese is nice and bubbly.
I served ours today with peas and rice (1/2 yellow container each).

Parmesan Crusted Chicken Breast

2/11/2015

Servings 4
(For those of you doing 21-Day Fix: Per serving: 1 1/4 red, 1 blue; the veggies in the picture are 1 1/2 green; the spinach tortellini 1 yellow)

Ingredients:
16 ounces of chicken breast but into strips
4 eggs
1 cup of Parmesan cheese
Garlic powder, dried chives and other seasoning you like (I used Mrs Dash Onion & Herbs, Mrs Dash Lime Pepper and a little bit of garlic salt)

Instructions:
Scramble the eggs in a bowl. Add your seasoning.
Add the chicken and let soak (a few minutes is enough, I usually let it soak for a couple of hours).
Add cheese to a bowl. Add the chicken and coat.
Place chicken on a nonstick baking sheet (e.g. with parchment paper) or a casserole dish.
Bake at 350-400F for 25-35 min or until chicken is cooked through and cheese is slightly browned.
I served steamed mixed vegetables, raw carrots and spinach tortellini with it. Even the kids love it!