1 sm. Red Bell Pepper, seeded and cut into 1/4 in dice
1 sm. Onion, cut into 1/4 in. dice
2 md Garlic Cloves, minced
1 sm Jalepeno Pepper, seeded and minced (optional)
3 Tbs. Lime Juice, freshly squeezed
2 Tbs Fresh Parsley, Basil or Cilantro, chopped
tt Salt and Pepper, freshly ground
DIRECTIONS:
Process mangoes, orange juice and oil in a food processer or blender until pureed. Transfer to medium bowl, along with remaining ingredients. Season with salt and pepper to taste. Refridgerate until ready to serve (can be made several hours ahead.)
1/4 cup. Fresh Basil Leaves, torn into small pieces
2 (4 oz). Chicken Breasts, butterflied (skinless/boneless) and pounded to 1/8-1/4 inch thick
1 cup Mozzarella, reduced-fat and shredded
2 cups. Asparagus, Broccoli or Zuchinni
DIRECTIONS:
Heat olive oil in a large skillet over medium-high heat. Add garlic, and stir for one-minute. Add tomatoes, balsalmic vinegar, salt and pepper. Cover and cook for 8-10 minutes, until tomatoes have been softened. Remove from heat and stir in fresh basil.
Grill or saute chicken breasts over medium heat for a few minutes on each side until fully cooked. Transfer to a baking sheet. Top each chicken breast with 1/2 cup of tomatoe mixture and 1/2 cup of mozzarella cheese, as if it were a pizza. Broil for 2-5 minutes until cheese is melted.
Steam or cook broccoli, asparagus or zucchini “noodles” as a side served with the caprese chicken.
Each serving gets one tomato and cheese-topped chicken breast with one cup of vegetables.
Detach tendons from drumsticks. Season the meat well. Heat oil in a heavy bottomed 4 quart pan. Sear the chicken over medium high heat until done on all sides.
Lower heat and add onion, garlic and chile powder. Saute until soft. Add tomatoes and stock.
Cover and simmer, stirring occassionally, until chicken is done. Add beans and simmer until they are warmed through. Add cilantro just before serving.
Preheat the oven to 375 degrees. Place the cod on a foil-lined baking sheet and season with half of the salt, then top with half of the butter. Transfer the cod to the preheated oven and allow to bake for 15 minutes or until the fish flakes easily under gentle pressure.
Meanwhile, bring a large pot of water, with a steamer insert and lid, to a rolling boil. Add the green beans to the steamer insert and steam for 5 to 7 minutes. Remove the beans from the steamer and pat dry on clean paper towels.
Toss the cooked beans with the remaining butter and salt. Serve the cod with the green beans and a lemon wedge.
Preheat oven to 450 degrees. Season tilapia with lime juice and set aside. Combine salt, ancho pepper, and cumin in a small bowl. Season tilapia with spice mixture. Arrange tilapia on a baking sheet or casserole dish and bake for 7 minutes.
Meanwhile, in a large skillet, sweat the cauliflower rice in olive oil until tender, about 2 minutes. Stir the pumpkin seeds and cilantro into the rice. Remove from heat, and serve with tilapia.
Tip: Don’t have ancho pepper? Use one tablespoon of curry powder instead.
36.4 oz. Chicken Breast, boneless and skinless cut into 1″ pieces
3 cups. Zucchini, diced
14 oz. Diced Tomatoes, canned
1 tsp Taco Seasoning
1 Tbs. Cumin, divided
1/2 tsp. Salt
1/2 tsp. Black Pepper, ground
1/2 cup. Cilantro, chopped
1 cup. Tex Mex or Colby Jack Cheese, low-fat shredded
1/2 cup. Green Onions, chopped
DIRECTIONS:
Preheat large skillet on low – medium heat and swirl to coat. Add onion, garlic and bell pepper, saute for 3 minutes, stirring occassionally.
Move vegetables to the side of the skillet and add chicken. Sprinkle with 1 tsp cumin, salt and black pepper. Cook for about 5 minutes. Stirring occassionally.
Add tomatoes, zucchini, taco seasoning and remaining cumin. Stir, cover and cook on low-medium for 10 minutes.
Sprinkle with cheese, cover and cook for a few minutes or until cheese has melted. Top with green onions and cilantro.
Preheat oven to 350 degrees. Spray skillet with cooking spray. Add chicken, taco seasoning and water. Cook chicken thoroughly. Set aside. Saute squash, tomatoes and cheese wedges until cheese is melted. Pour squash mixture in a small casserole dish. Spread chicken over top. Sprinkle shredded cheese over chicken. Bake for 7-10 minutes or until cheese has melted. Serve.
Makes 1 serving. Quadruple recipe to fit in a pie tin and make 4 servings.
Add all ingredients into a blender and pulse. If the consistency is too thick add water a tablespoon at a time until desired consistency. Lightly salt and add fresh lemon juice for brightness.
Add more basil if more is available. Don’t heat this pesto.
4 cups Homemade bone broth or DKA chicken or beef liquid bone broth or 4 packets of DKA powdered bone broth + 32 oz of water.
1 cup Bok Choy, roughly chopped
1 cup Mushrooms, sliced
2 Tbs Coconut aminos
1/2 tsp Celtic or pink Himalayan salt
1/2 tsp Black or White Pepper, freshly ground
tt Cayenne Pepper, dash
1/2 cup Cilantro Leaves
For Serving (Optional)
Thai Basil
Sriracha Sauce
Mung Bean Sprouts
Lime Wedges
DIRECTIONS:
In a large stockpot, heat oil over medium-high heat. Add garlic, scallions, and ginger, and reduce heat to medium-low. Cook, stirring for 3 to 4 minutes to soften scallions.
Raise heat to medium-high and add broth, bok choy, mushrooms, coconut aminos, salt, black pepper, and cayenne. When soup begins to boil, reduce heat to medium-low and simmer for 10 to 15 minutes.
Add zoodles and cilantro, and remove from heat. Serve warm, with thai basil, sriracha sauce, mung bean sprouts, and lime wedges if desired.
NOTE: most stores sell pre-cut zoodles to save time in the kitchen. If you prefer to make them at home you don’t have to have a spiralizer. There are other methods you can use to make zucchini pasta.
Julienne peelers will give you straight, skinny zoodles; mandoline or old-fashion vegetable peelers produce wide, flat zoodles.
You can try konjack zoodles in the dish for a zero-carb alternative that is very, very close to rice noodle texture and soaks up the fragrant bone broth flavors perfectly.
1/2 ea Preserved Lemon, rinsed, seeds removed, finely chopped
3 Tbs Tomato Paste, double consentrated
8 cups Vegetable or Chicken Broth, good-quality, low sodium
2 cups Red Lentils, rinsed
GARLIC CHIPS AND ASSEMBLY
2 Tbs Olive Oil, extra-virgin
4 cloves Garlic, thinly sliced
tt Kosher Salt
1 tsp Aleppo-Style Pepper
1 cup Tender Herbs, torn mixed (such as basil, dill, cilantro, and/or parsley)
1/2 ea Preserved Lemon, rinsed, seeds removed, finely chopped (optional)
DIRECTIONS:
SOUP
Heat 2 tbs extra-virgin olive oil in a large Dutch oven or other heavy pot over medium. Cook 2 medium onions, chopped, 4 garlic cloves, finely chopped, and one 2″ piece ginger, scrubbed, finely chopped, stirring occassionally, until onions are softened, 6-8 minutes. Add 2 tsp. ground cumin and 3/4 tsp. ground turmeric and stir to coat onions.
Season with freshly ground black pepper. Add 1/2 preserved lemon, rinsed, seeds removed, finely chopped, and 3 tbs double- concentrated tomato paste and cook, stirring often, until tomato paste is darkened in color, about 4 minutes.
Add 8 cups good-quality low-sodium vegetable or chicken broth and 2 cups red lentils, rinsed, and bring to a boil, skimming foam from surface as needed. Reduce heat to medium-low, partially cover, and simmer, stirring ocasionally, until lentils are very tender an soup is almost creamy, 35-45 minutes.
GARLIC CHIPS AND ASSEMBLY
While the lentils are cooking, heat 2 tbs extra-virgin olive oil in a small saucepan over medium. Cook 4 garlic cloves, thinly sliced stirring often, until golden and starting to crisp, about three minutes; remove pan from heat. Using a slotted spoon, transfer garlic chips to paper towels leaving oil behind. Lightly season garlic chips with kosher salt. Stir 1 tsp. Aleppo-style pepper into infused oil in pan and set aside.
Remove soup from heat and stir in 1 cup torn mixed tender herbs (such as basil, dill, cilantro, and/or parsley). If soup is too thick, thin with water. Taste and add up to 1/2 preserved lemon, rinsed, seed removed, finely chopped, if desired (you may find the soup lemony enough as it is). Season with more salt as needed.
Ladle soup into bowls. Top with garlic chips and more herbs and drizzle over reserved pepper oil.
Hellum's Kitchen 