Herb Roasted Chicken Wings with Tzatziki Sauce

Chicken isn't my favorite protein (especially the breast), but I absolutely LOVE chicken wings, especially when they're fried and/or covered in buffalo wing sauce.  Who doesn't, right?  The problem is that deep fried buffalo wings dipped in ranch or blue cheese dressing, aren't the healthiest things you can eat and most of us like to eat more than our fair share.  I've been known to eat about 15 to 20 wings in one sitting when left to my own devices, but I'm digressing. You'll be happy to know that you don't have to give up wings completely if you're trying to make the switch to a cleaner, healthier way of eating.  In fact, I'm about 6 weeks away from my first Figure competition of the season and I made this recipe as a "clean cheat" over the weekend and it was ridiculously amazing...it almost made me forget about deep fried wings.  Besides being a quick and tasty recipe, you don't have to worry about your house smelling like fried chicken for 2 days (which is always a plus).

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Homemade turkey sausage

When I started making my own turkey sausage, it quickly became one of my breakfast staples.  It's so easy and quick  to prepare; you can cook it in bulk in the beginning of the week and refrigerate or freeze it until you need it. It's a super-clean alternative to the processed sausage patties that you find in your local supermarket.  When you make your own, you know what's in it...can't say the same for the supermarket stuff!!

HOMEMADE TURKEY SAUSAGE PATTIES

Makes about 10 patties (5 servings)

Ingredients:

2 LB Fresh ground turkey (I mix 1 LB ground turkey thigh and 1 LB ground turkey breast, but you can also use all dark meat, which is the juiciest)

4 T chopped fresh sage

1 small apple, chopped (optional)

2 T fennel seeds (whole or freshly ground)

1T Italian Seasoning

1/2 to 1 tsp crushed red pepper

1 T minced garlic

onion powder, sea salt, black pepper

Directions:

Preheat oven to 350 degrees

Place ground turkey in a large bowl and add sage and spices.

Place chopped apple into the turkey mixture.

Mix all ingredients well with hands.

Make into 3 oz patties, about 1/4 inch thick.  (Wash hands thoroughly after handling turkey!!)

Spray a cast iron skillet with cooking oil and brown patties on both sides for about 2 minutes

Place skillet into the preheated oven and bake for 7-8 minutes (this keeps the sausage very moist)

Remove from oven and serve!

What should I do with this chicken???

If you're new to eating clean (and even if you're not), you're probably on the hunt for new recipes that are easy to prepare and  good to eat.  I've discovered how to keep my meals interesting by planning 2 to 3 different recipes using the same protein.  So it goes like this: every week I buy ground turkey, but  instead of having turkey burgers for 7 days in a row, I'll use the turkey to make homemade turkey sausage, meatballs with marinara or spicy white bean chili.  This makes my meal prep SUPER easy and keeps my palate satisfied all week long. I know many people struggle with keeping their meals clean AND interesting...but I'm here to tell you that clean eating DOES NOT have to be boring.  If you're the person who has run out of ways to cook chicken breast (a clean-eating staple),  here are 3 easy and yummy recipes that transform chicken breast into something magical:

STUFFED CHICKEN BREAST WITH ROASTED BROCCOLI AND POTATOES 

This recipe is from one of my FAVORITE magazines, REAL SIMPLE:

Ingredients

• 1/2  bunch broccoli (about 1/2 pound), cut into florets
• 1  pound  red new potatoes (about 10), halved (instead of white potatoes, cut a sweet potato into wedges and bake on 400 degrees for 15 minutes)
• 3  tablespoons  olive oil
• kosher salt and black pepper
• 1/2  cup  finely chopped roasted red peppers
• 2  ounces  Feta, crumbled (1/2 cup)
• 8  thin chicken cutlets (about 1 1/2 pounds)
• 1  tablespoon  chopped flat-leaf parsley

Directions

1. Heat oven to 400° F with the racks in the upper and lower thirds. On a rimmed baking sheet, toss the broccoli and potatoes with 2 tablespoons of the oil, ½ teaspoon salt, and ¼ teaspoon black pepper. Roast on the bottom rack, tossing once, until golden brown and tender, 18 to 20 minutes.
2. Meanwhile, in a small bowl, mix together the red peppers and Feta. Season the chicken with ¼ teaspoon each salt and black pepper. Dividing evenly, roll up the red pepper mixture in the cutlets (about 1 heaping tablespoon each) and fasten each closed with a toothpick.
3. Heat the remaining tablespoon of oil in a large ovenproof skillet over medium-high heat. Cook the chicken, seam-side up, until browned, 3 to 4 minutes. Turn the chicken, transfer the skillet to the top rack, and roast until cooked through, 14 to 16 minutes more. Remove the toothpicks. Serve the chicken with the vegetables, sprinkled with the parsley.

Alternative quick tip:

• instead of roasting the broccoli, steam in on the stove or in the microwave for a few minutes

CHICKEN TACOS WITH TOMATOES

Who doesn't love a good taco??

Total Time: 35 minutes

Yield: 6 servings, 2 tacos each  

Ingredients

• 1 pound ripe plum tomatoes cored (about 4-5)
• 2 teaspoons extra-virgin olive oil divided
• 1 pound boneless, skinless chicken breasts trimmed and cut into 1-inch chunks   Salt & freshly ground pepper
• 1 large white onion finely chopped (about 1 1/2 cups)
• 2 cloves cloves garlic very finely chopped
• 2 jalapeño peppers seeded and very finely chopped
• 2 tablespoons lime juice
• 2 tablespoons chopped fresh cilantro
• 4 scallions chopped
• 12 whole wheat/whole grain tortillas warmed
•  2 limes cut into quarters

Directions

1. Heat a large cast-iron skillet over high heat until very hot. Place tomatoes in the skillet and turn occasionally with tongs until charred on all sides, about 10 minutes. Transfer to a plate to cool slightly. Cut in half crosswise; squeeze to discard seeds. Chop the remaining pulp and skins; set aside.
2. Add 1 teaspoon of the oil to the pan and heat over high heat until the oil is very hot. Add chicken and season with salt and pepper. Cook, stirring occasionally, until the chicken is browned on all sides and no longer pink in the center, about 5 minutes. Transfer to a plate and set aside.
3. Reduce the heat to medium and add the remaining 1 teaspoon oil. Add onions and cook, stirring, until softened, about 5 minutes. Add garlic and jalapeños and cook, stirring, for 1 minute more. Add lime juice and the reserved chicken and tomatoes. Bring to a simmer and stir in cilantro and scallions. Season to taste with salt and pepper. Cover to keep warm.
4. Spoon the filling into warm tortillas, roll up and with lime wedges.

FIVE SPICE CHICKEN AND ORANGE SALAD

Makes about 4 servings

Ingredients

• 6 teaspoons extra-virgin olive oil , divided
• 1 teaspoon five-spice powder
• 1 teaspoon kosher salt , divided
• 1/2 teaspoon freshly ground pepper , plus more to taste
• 1 pound boneless, skinless chicken breasts , trimmed of fat
• 3 oranges
• 12 cups mixed Asian or salad greens
• 1 red bell pepper , cut into thin strips
• 1/2 cup slivered red onion
• 3 tablespoons cider vinegar
• 1 tablespoon Dijon mustard

Directions

1. Preheat oven to 450°F. Combine 1 teaspoon oil, five-spice powder, 1/2 teaspoon salt and 1/2 teaspoon pepper in a small bowl. Rub the mixture into both sides of the chicken breasts.
2. Heat 1 teaspoon oil in a large ovenproof nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, 3 to 5 minutes. Turn them over and transfer the pan to the oven. Roast until the chicken is just cooked through (an instant-read thermometer inserted into the center should read 165°F), 6 to 8 minutes. Transfer the chicken to a cutting board; let rest for 5 minutes (it will finish cooking as it rests).
3. Meanwhile, peel and segment two of the oranges, collecting segments and any juice in a large bowl. (Discard membranes, pith and skin.) Add the greens, bell pepper and onion to the bowl. Zest and juice the remaining orange. Place the zest and juice in a small bowl; whisk in vinegar, mustard, the remaining 4 teaspoons oil, remaining 1/2 teaspoon salt and freshly ground pepper to taste. Pour the dressing over the salad; toss to combine. Slice the chicken and serve on the salad.

Homemade Crunchy Granola

 

I absolutely LOVE granola, but the stuff you buy in the store is usually masquerading as something healthy...with all the sugar in it, you might as well eat a box of cookies.  That's why I make it at home.  It's waaaay fresher than store-bought,  you can control what's in it and, the best part:  it tastes AWESOME!  

Here's the recipe:

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