Healthy Recipes – Meat, Poultry, & Seafood
Shrimp or Chicken with Bok Choy
1.5 – 2 pounds peeled/deveined shrimp OR 1.5 – 2 pounds boneless skinless chicken breast diced
1 head of Bok Choy, chopped
3- 4 gloves of garlic
1 tsp fresh ground ginger (+ or – to taste)
1/2 tsp salt
4-5 tbsp coconut oil
White wine vinegar
Heat oil in large skillet or saute pan. Lightly brown garlic. Add ginger and stir. Add chicken and cook until brown OR shrimp and cook for 3-4 minutes or until it is pink.
Add bok choy and stir-fry with chicken or shrimp 2-3 minutes. Season with salt to taste and sprinkle with white wine vinegar.
Plate or serve in bowls.
For an extra kick, top with Siracha sauce.
Chicken, Tomato, Basil & Arugula/Spinach
4 organic, skinless, boneless chicken breasts (about 1.5 to 2 pounds)
1/4-1/2 cup thinly sliced packed fresh basil leaves
1 pound ripe tomatoes (plum, beefsteak, whatever looks fresh and preferably local) diced into 1/2 inch cubes.
4-6 cups baby arugula or spinach (or a combination of both, washed and air or spun dried)
5-6 tablespoons extra-virgin olive oil
2 1/2 tablespoons balsamic vinegar
1-2 cloves garlic, finely chopped
Sea salt and freshly ground black pepper to taste
Wash and pat dry chicken breasts and season with salt and pepper.
Heat 2 tablespoons of the oil in large skillet over medium-high heat until just shimmering.
Cook chicken on one side for 8-10 minutes (depending on how thick breasts are) until golden brown then flip and continue to cook on that side another 8-10 minutes, scraping together any brown bits. (Add a little extra olive oil if needed and cook a few minutes longer if needed at a medium heat–always check to make sure chicken is cooked thoroughly!)
While the chicken is cooking:
In a medium size bowl, combine and toss together tomatoes, basil, garlic, vinegar, 3 tablespoons of oil and about 1/4 teaspoon salt and pepper (to taste).
Let the chicken cool a few minutes then slice into 2-inch strips (or you can serve the breasts whole, whatever you fancy!)
On a large platter make a bed with the arugula or spinach mixture.
Arrange the chicken on top and spoon on the tomato mixture and drizzle the juice over all.
Grilled Salmon with Greens & Berry Salad
8-10 oz. of salmon or other wild fish, divided into two pieces
1 tablespoon olive oil
Sea salt & pepper to taste
Juice of 1/2 lemon
4 cups spring, spinach or red leaf mixed greens
1 pear or apple, cored and chopped very fine
3/4 cup strawberries or blueberries (or mixed!)
1 tablespoons balsamic or raw apple cider vinegar
2 tablespoons olive oil
Sprinkle of sliced almonds (or other nuts, optional)
To Prepare Fish:
- Salt & pepper fish
- Lightly drizzle olive oil over fish
- Squeeze half the lemon over fish
- Grill or broil for 3-4 minutes on each side (until done to your preference.)
- Remove and squeeze remaining lemon over fish
- Add fruit into greens and toss lightly.
- In separate small bowl whisk together vinegar and olive oil. (Double recipe if you’d like more dressing to drizzle on.)
- Add fish on top of salad and drizzle with dressing
- Sprinkle on nuts
- Adjust salt and pepper to taste
Chicken Cherry Salad
Time: 10 minutes
2 cooked, skinless chicken breasts, chopped or shredded
2 celery stalks, chopped
1/4 cup dried cherries
1/2 cup walnuts, chopped
2 tablespoons plain greek yogurt
1 teaspoon dijon mustard
1/4 teaspoon black pepper
1/4 teaspoon sea salt
Fresh romaine, spinach or other lettuce
Stir together greek yogurt, mustard, pepper, and salt.
Add in chicken, chopped celery, dried cherries, and walnuts, mix well.
Serve in romaine lettuce wraps or on a bed of spinach or lettuce.
Options: Substitute pecans for walnuts. Add in diced apples or serve sliced apples on top of salad
Olive Turkey Burgers
Serves: 2 to 4
Time: 20 minutes
1 pound ground turkey
10-12 green olives chopped
1 teaspoon sea salt
1/2 teaspoon garlic powder
1/2 teaspoon turmeric powder
1/4 teaspoon black pepper
1/4 teaspoon cajun seasoning (optional)
Combine turkey, chopped olives, and all seasonings.
Form into four patties and grill or pan fry until done.
Serve/Wrap with romaine lettuce.