Super Simple Baked Chicken Thighs

This recipe was actually created as I was preparing some chicken for Emery. I wanted her first exposure to chicken to be flavorful, not bland. I also wanted it to be quick and easy for me to prepare! If you’re making this for your babies or toddlers, just limit the salt on their chicken pieces. For me, I loved having this chicken sliced on top of greens for lunch. Filling, flavorful, and healthy!

Ingredients:

Emery enjoying her chicken, with roasted sweet potatoes and pureed black beans!

• 4 boneless, skinless chicken thighs 

• 2 tbsp olive oil

• 1 tsp garlic powder

• 1 tsp cumin

• 1 tsp onion powder

• 1/2 tsp salt

• ¼ tsp pepper

Directions:

• Bring chicken out of the refrigerator 20-30 minutes before cooking

• Preheat oven to 400 degrees F

• In a bowl, combine garlic powder, cumin, onion powder, salt and pepper. Mix to combine. Add chicken thighs and olive oil and mix until chicken is covered in spices.

• Bake chicken thighs on a baking dish for 20-30 minutes (thin pieces should only take 20 minutes), or until the internal temperature is 165 degrees F. Let the chicken rest for a few minutes before serving.

Jerk Chicken with Pineapple Salsa

We’re in Florida and I’ve been craving some island-y, tropical meals. Last night, we decided to spice it up! Here’s a recipe for a jerk chicken with a pineapple avocado salsa that was so flavorful and delicious. I served this with coconut brown rice - my new favorite. Enjoy :)

Ingredients:

For the Jerk Chicken:

• 4 skinless, boneless chicken breasts

• ¼ cup olive oil

• 2 limes, zested and juiced

• 2 tsp paprika

• 2 tsp garlic powder

• 2 tsp cumin

• 2 tsp salt

• 1 tsp pepper

• 1 tsp cinnamon

• ½ tsp allspice

For the Pineapple Salsa:

• I cup finely diced fresh pineapple

• 1 avocado, cubed

• 1 lime, juiced

• ¼ red onion, finely diced

• ¼ cup fresh cilantro, chopped

• Salt to taste

Directions:

• In a baking dish, bowl, or ziplock bag, combine all marinade ingredients with the chicken. Marinade for at least an hour. 

• 30 minutes before grilling, remove the chicken from the refrigerator so that it comes to room temperature.

• Preheat the grill to medium high. Once hot, cook the chicken for about 5-8 minutes per side (depending on thickness). Remove from the grill when the internal temperature of the chicken is 160-165°F. Let rest for 10 minutes before slicing.

• While chicken rests, combine all salsa ingredients in a bowl.

• Serve the chicken with a heaping amount of salsa on top!

Slow Cooked Shredded Chicken

Chicken is an excellent source of lean protein, plus it’s versatile and easy to cook with. You can add it to stir frys, tacos, soups, have it grilled, roasted, poached, slow cooked, and seared in a pan. During shelter in place, this Slow Cooked Shredded Chicken recipe has become a weekly staple in our household. With it, we almost always create brown rice taco bowls with whatever ingredients we have on hand, like beans, sauteed greens, avocado, and salsa. While it takes a little time to make (though it’s very hands-off), the amazing flavor it produces is completely worth the effort!

When buying chicken, look for organic and/or pasture-raised because those chickens are never introduced to hormones or antibiotics and are given space to roam. There’s a lot of confusion about packaging lingo and if you want to know more, check out the first two links in “Sources and Additional Reading” at the bottom of this post.

Ingredients:

• 4 boneless, skinless chicken breasts, salted and brought to room temperature (an assortment of chicken pieces will also work - including legs, thighs, etc…)

• 1 yellow onion, diced

• 4 cloves of garlic, minced

• 2 ½ tsp cumin

• 1 ½ tsp chili powder

• 1 tsp salt

• 2 cups chicken broth

• 2 tbsp olive oil

Instructions:

served as part of a taco bowl

• Preheat oven to 325 degrees F.

• In a Dutch oven, saute onions with a pinch of salt in olive oil over medium heat until soft, about 8 minutes.

• Add garlic, cumin, chili powder, and remaining salt and stir for a minute.

• Add the chicken breasts and chicken broth and bring to a simmer. Then cover with Dutch oven with a lid and place in the oven for 1.5 hours.

• Remove from the oven and shred chicken with two forks. 

  * IF you have a slower cooker, throw all the ingredients in there and cook on low for 6-8 hours or on high for 3-4.

  *Serving suggestions: Top a brown rice bowl with this shredded chicken or use it as a filler for tacos!

Here are some health benefits of including chicken in your diet:

• Chicken is an excellent source of protein, which we need to build muscles, to build and repair tissues, and to make enzymes and hormones.

• Chicken is abundant in selenium, which is essential for hormone health, a healthy metabolism, thyroid function, and immune functioning.

• Eating chicken (and meat in general) helps boost our Vitamin B6 intake, which we need to keep blood vessels and metabolism functioning well and our energy levels high.

• Chicken has both tryptophan and Vitamin B5, which create a calming effect in our body and can be helpful in reducing stress.

Sources and Additional Reading:

• https://www.mindbodygreen.com/0-14083/5-facts-that-will-make-you-think-twice-before-eating-chicken.html

• https://www.thekitchn.com/your-chicken-label-decoded-heres-everything-you-need-to-know-meat-basics-210558

• https://www.piedmont.org/living-better/why-is-protein-important-in-your-diet

• https://www.activebeat.com/diet-nutrition/top-10-health-benefits-of-eating-chicken/

• https://www.organicfacts.net/health-benefits/animal-product/health-benefits-of-chicken.html

• https://www.thehealthsite.com/fitness/health-benefits-of-chicken-sa214-123172/

Sweet Potato Chicken Salad

I made this sweet potato chicken salad for a corporate wellness lunch a few weeks ago and it was a huge hit! It was inspired by a lunch my family and I had in Martha’s Vineyard about a month ago when we were trying to think of a creative way to use some of our leftover grilled chicken breast and roasted sweet potatoes. I credit my brother in law for thinking to combine the two with some avocado for a healthy play on chicken salad. The avocado takes the place of mayo as it acts as a binder and adds a layer of richness and creaminess. When I tried to create something similar for my corporate wellness lunch delivery, I added red onion, fresh lemon juice, olive oil, and sea salt to brighten and balance the flavors. Filling and deeply satisfying; this is a lunch that will keep your body and mind energized for a productive afternoon. Plus, it’s the perfect way to use up some leftovers too!

Ingredients:

(Serves 4)

• 2 cooked chicken breasts, cut into 1/2 inch cubes

• 2 medium size sweet potatoes, cut into 1/2 inch cubes

• 2 tbsp avocado oil (or another oil that stands up to high heat)

• 2 avocados, cut into 1/2 inch cubes

• 1/2 red onion, diced

• Juice from 2 lemons

• 3 tbsp olive oil

• salt and pepper to taste

Directions:

• Roast sweet potatoes with avocado oil, salt and pepper in the oven at 400 degrees for about 40 minutes, tossing at the halfway point. Let cool.

• Combine chicken, sweet potatoes, red onion, and avocado in a serving bowl.

• In a separate bowl, whisk together lemon juice, olive oil, salt, and pepper until combined. Pour over chicken, sweet potatoes, red onion and avocado. Toss until combined.

• Serve over a bed of lettuce or in butter lettuce cups

Roasted Spiced Chicken with Radishes

This is honestly such a quick and easy dinner to whip up. Roasting radishes tames the peppery flavor and brings out a subtle sweetness. These paired with spiced chicken and a side salad is, in my opinion, a perfect dinner. The prep only takes 5 minutes and you’ll only have to get one baking dish dirty. If you have the time, try roasting a whole chicken with radishes and potatoes, along with some rosemary and thyme. All the juices from the chicken will bring about an even more robust flavor.

Shown here with some sprinkled rosemary on top. Served with parsnip and potatoes mash and grilled asparagus. A side salad with radishes and avocado is in the background.

Ingredients: (Serves 2)

• 2 chicken breasts, bone-in and skin-on

• 1 bunch of radishes, trimmed and halved

• ½ tsp ground cumin

• ½ tsp garlic powder

• ½ tsp paprika

• ½ tsp salt

• ¼ tsp black pepper

• 3 tbsp avocado oil

Directions:

• Preheat oven to 425 degrees

• In a small bowl, mix together cumin, garlic powder, paprika, salt, and pepper

• Rub spice mixture all over chicken

• Add chicken to baking dish and scatter radishes all around

• Drizzle avocado oil all over radishes and chicken. Sprinkle radishes with salt and pepper

• Roast for 40 minutes of until internal temperature of chicken is 165 degrees F and juices run clear.

• Allow chicken to rest for 5-10 minutes before serving

Health Benefits of Radishes:

• Radishes are well known for their ability to help protect our liver, as they cleanse the blood of toxins and waste

• They are an excellent source of vitamin C, a powerful antioxidant

• They are rich in fiber, which aids in digestion and keeps you feeling full

• They are a good source of anthocyanins (a flavonoid), which can improve heart health and reduce the risk of heart disease

• Radishes and other cruciferous veggies (like kale, broccoli, and cabbage) have anticancer properties

Sources:

https://draxe.com/radish-nutrition/

https://www.curejoy.com/content/health-benefits-of-radish/

https://www.naturalfoodseries.com/13-benefits-radish/

https://www.nutrition-and-you.com/radish.html

Optional: Sear the chicken in a cast iron skillet and finish in the oven for a crispier skin

Lemon and Fennel Roast Chicken Thighs

I am on a total fennel kick right now. When raw, it takes on a licorice, anise flavor, which for me, took some getting used to. Now I definitely enjoy it, and I’ll add thin slices of it to salads for an extra crunch, but I especially love roasting it because it takes on a sweet and satisfying flavor.

This roast chicken is the perfect dish to serve when you have people coming over. It takes just a few minutes to prep, and the flavor combination feels sophisticated and bright. The fennel softens and takes on a more delicate flavor, and the chicken stays nice and juicy, which is always a crowd pleaser. Try it over quinoa so you can take advantage of all the juices or with a side of roasted starchy, root vegetables. Enjoy!

Ingredients (serves 4)

• 8 bone-in, skin-on chicken thighs

• 2 medium bulbs of fennel, keep some of the fronds (set aside)

• 2 lemons

• 6 cloves of garlic, smashed and peeled

• ¼ cup of avocado oil (or olive oil)

• 4 sprigs of rosemary, finely chopped

• ½ cup chicken broth (or white wine)

• Salt and pepper to taste

Directions:

• Take chicken out about an hour before cooking

• Pat chicken dry with a paper towel, and season with salt and pepper (this helps the skin crisp up)

• Preheat oven to 400 degrees

• Slice the fennel bulbs into thin rounds and place on the bottom of the baking dish

• Slice one lemon into thin rounds and place on the bottom of the baking dish

• Place chicken on top of fennel and lemon slices

• In a small bowl, add the zest and juice from the remaining lemon. Mix with oil, rosemary, and garlic cloves. Pour mixture over the chicken

• Chop fennel fronds and add to the pan, in between chicken thighs

• Pour in chicken broth

• Bake for 40 minutes or until chicken is cooked through

Lemony Grilled Chicken

Paired with sautéed Swiss chard, roasted potatoes and onions, and my Lemony Basil Pesto

This chicken recipe requires a simple marinade and then you can choose to grill, pan sear, or roast. I personally love the char that comes from grilling it, which helps seal in the moisture and adds great flavor. I personally love pairing this chicken with my Lemony Basil Pesto for a bright and bold taste!

I love cooking with lemon because the flavor-enhancing citrus fruit is also a nutritional powerhouse! Just remember, when zesting lemons or putting lemon slices into water, use organic lemons! You don’t want the pesticides and chemicals interfering with the health benefits.

Ingredients:

• 2 pounds chicken breasts (I prefer skin on for added flavor)

• 1/3 cup olive oil

• Juice of 2 lemons

• Zest of 2 lemons

• 4 cloves garlic, minced

• 1/4 cup chopped fresh basil (loosely packed)

• Salt and fresh ground pepper, to taste

Directions:

• Preheat grill

• In a large ziploc bag, combine olive oil, lemon zest, lemon juice, garlic, and basil.

• Salt and pepper both sides of chicken and then add to ziploc bag. Shake it up so the marinade covers chicken.

• Marinate for about 4 hours or overnight.

• Place marinated chicken on the hot grill for about 6 minutes a side (timing depends on thickness of chicken breasts) or until a meat thermometer reads 165 degrees Fahrenheit.

• Remove chicken from grill; cover and let rest for 5 minutes before cutting.

• Serve with lemony basil pesto and garnish with fresh lemons

Health Benefits of Lemons:

• Lemons are acidic, but once ingested, they are alkalizing and help to restore balance to the body’s pH.

• They are rich in vitamin C and flavonoids (antioxidants), which boost your immune system

• Lemons help detoxify your liver and flush out toxins

• Lemons help with digestion and the regulation of bowel movements

• They have anti-aging agents, helping our skin to look and feel younger

• They help our bodies to absorb the iron in foods, which many of us (especially vegetarians) are deficient in

Sources and Extra Reading:

https://www.edisoninst.com/15-benefits-of-drinking-lemon-water-in-morning-empty-stomach/

https://draxe.com/lemon-nutrition/

https://www.getthenewlife.com/blog/lemons-are-truly-a-superfood/

https://www.mindbodygreen.com/0-4769/Why-You-Should-Drink-Warm-Water-Lemon.html

https://www.zliving.com/beauty/anti-aging/lemon-anti-aging-friend-8565/