Easy Dinner – Pan Fried Chicken and Vegetables

I’m trying to avoid carbs (I miss my rice) so tonights dinner is simple, easy and healthy. My family gobbled it up!  I am so inspired by the farmers market this week! All the vegetables are so delicious and fresh. Try to use organic, its much better for you.

Pan Fried Chicken and Vegetables

  • Servings: 4-6
  • Difficulty: easy
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Easy Pan Fried Chicken – 

  • 1 package of organic breast chicken
  • 1 tablespoon of Penzy’s poultry seasoning
  • 1/4 cup of Panko crumbs
  • 1 tablespoon of flour
  • Salt and Pepper
  • 2 tablespoons of Olive oil

Directions:

In a bowl combine the seasoning, Panko, flour, salt and pepper. Place chicken in bowl and coat all the chicken. Heat pan with olive oil and when hot, place chicken in pan. Cook until brown and cooked all the way through. Only turn one time for each side.

Pan fried vegetables –

  • 1 carrot (sliced into rounds)
  • 1 yellow squash (chopped into round circles)
  • 1 handful of green beans (chopped 1/2 inch pieces)
  • 1/4 cup of sliced almonds
  • 2 tablespoons of butter
  • salt and pepper

Directions:

Bring a pot of water to a boil. Cut green beans into 1/2 inch pieces and remove the stems. Cut carrots into thin rounds (use a mandolin if you have one). Once the water is boiling, put the beans and carrots into the hot water for 3-5 minutes until semi-soft. Remove and place in a bowl. Dump water out of the pan you were using to boil the beans and carrots, place back on burner and add 2 tablespoons of butter and almonds. Stir until the butter is a little brown and add the chopped squash and stir for about 1-2 minutes. Add the beans and carrots and salt and pepper. Cook for another 2 minutes until cooked through and the butter is browned and the almonds are crunchy.

Serve with the chicken and enjoy!

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Baked Butternut Squash Fries

My friend Clifford shared this recipe with me this weekend. I’ve been trying to cut down carbs so this was the perfect solution to go with our southern meal. It’s easy and healthy!

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Baked Butternut Squash Fries

  • Servings: 4-6
  • Difficulty: easy
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  • 1 large butternut squash
  • 1/2 cup olive oil
  • 1 cup of parsley
  • Salt
  • Pepper

Directions:

Heat oven to 425

  • Remove the skin from the butternut squash and cut into slices.
  • Place in bowl and toss evenly with olive oil, salt and pepper, make sure its all coated well.
  • Chop parsley and mix half in bowl and save the other half to sprinkle after cooked.
  • Line a baking sheet with parchment paper
  • Place evenly on sheet and place in oven
  • After 20 minutes check and turn and toss on the pan, make sure they are still even and spread out.
  • Bake for 40-55 minutes until cooked through and brown.
  • Sprinkle with left over parsley and serve hot!

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Vegetable Frittata and Arugula Salad

Who says you can’t have breakfast for dinner? I started back at the gym this week and I find it very difficult to get the amount of protein needed and keep my carbs down low. This healthy dinner provides lots of protein from eggs and 6 different types of vegetables. You can use any veggies you like or even throw in meat. I just used all my fresh vegetables I picked up at the farmers market. YUMMY!

Vegetable Frittata and Arugula Salad

  • Servings: 4-6
  • Difficulty: easy
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Vegetable Fritta and Arugula Salad
Vegetable Fritta and Arugula Salad

  • I cup of chopped mushrooms (any kind is fine)
  • 2 handfuls of baby spinach
  • 1 cup of chopped asparagus
  • 1 cup of sweet onions
  • 6 organic eggs
  • 2 tablespoons of half and half
  • 1 cup of your favorite shredded cheese (optional)
  • 1 tablespoon of butter or olive oil
  • salt and pepper

Directions:

Preheat oven to 350

Stir together the butter or olive oil in a cast iron pan with onions. Cook until translucent and then add the mushrooms. When the mushrooms cook down, add the spinach and asparagus and sauté for about 1 minute. Whip the eggs in a bowl and add the salt and pepper and cheese. Add to the pan and stir for about 1-2 minutes. When you see the eggs start to form, put in the oven for 17 – 20 minutes.

Remove from the oven and let cool for 1 – 2 minutes.

Arugula Salad

  • 1-2 handfuls of arugula
  • 1 cup of chopped baby tomatoes
  • 2 tablespoons of Balsamic Vinegar
  • 2 tablespoons of Olive Oil

Toss together the arugula and tomatoes add vinegar and olive oil.

Enjoy!

Mushrooms, Spinach, Asparagus, Onions
Mushrooms, Spinach, Asparagus, Onions

Vegetables for the frittata
Vegetables for the frittata

This is what the egg and vegetable mixture should look like before you put it in the oven.
This is what the egg and vegetable mixture should look like before you put it in the oven.

Frittata out of the oven.
Frittata out of the oven.

Kale Salad with Champagne Vinegar Dressing

This is one of my favorite salads. I originally got the recipe from my friend Orit but I have change it up with different ingredients depending on my mood.

This is a healthy, easy and bright salad. This salad does not wilt easy, you can make this at least an hour before serving.

Kale Salad

  • Servings: 4-6
  • Difficulty: easy
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1-2 bunches of Kale

Clean thoroughly and remove the middle stem (its too hard to eat)

Chop up in bite size pieces and place in bowl

Rince and wash kale. Remove the stem.
Rinse and wash kale. Remove the stem.

Chop up the kale in bite size pieces
Chop up the kale in bite size pieces

Other ingrediants (optional)

Roasted Beets

Red Onion (sliced thinly)

Toasted Pine Nuts

Goat Cheese

Arugula

toast your pine nuts on the stove until warm.
toast your pine nuts on the stove until warm.

Dressing:

1/4 cup minced shallots

1/4 cup fresh lemon juice

1 tablespoon of champagne vinegar

1 teaspoon kosher salt

1/2 cup olive oil

1/2 TSP ground pepper

Combine shallots, lemon juice vinegar and salt in bowl. (this is important…let this marinate for 15 min)

Add olive oil slowly whisking to combine then add pepper and add more salt and pepper if desired and pour over kale.

Massage dressing with your hands to break down the roughness of the kale. Massage it hard!This is key!

Chop up shallot
Chop up shallot

Adding fresh lemon juice to the dressing
Adding fresh lemon juice to the dressing

Add salt and pepper and champagne vinegar
Add salt and pepper and champagne vinegar

slice your red onions thin.
Slice your red onions thin.

add olive oil to the dressing after marinating for 30 min. Other toppings are red onion, goat cheese and beets.
Add olive oil to the dressing after marinating for 30 min.
Other toppings are red onion, goat cheese and beets.

Add the dressing to the salad and massage well!
Add the dressing to the salad and massage well!