Posts

Chicken Tacos with California Prunes Salsa

As picky little kids who’d only eat our beloved PB&J sandwiches, you’d probably be surprised to know that when asked where we’d like to go to eat for our birthday dinner that we’d pick a Mexican restaurant—spices and all. We’d always order a taco salad and just loved it. So now, as girls who love the rich spices in all ethnic foods, we’re not surprised that by the time we got to college and were cooking our own meals, that one of our favorite go-tos were chicken tacos. They were easy to make, delicious and healthy and at least once a week we’d meet one of our best friends to make them with her (although we loved them so much we would have eaten them nightly!)

In fact, our love for tacos, inspired these scrumptious, waist-line friendly numbers!:

Gluten-Free Tilapia Tacos with Zucchini Tortillas

Mediterranean Fish Tacos

Avocado & Lentil Vegan Tacos

Spicy Tuna Tacos

Salmon Tacos

And now, our taco love affair has inspired a new yum-ster. And we’re especially excited about these because you can make them from scratch, or have the ingredients pre-portioned and ready to cook right at your house!

We’re so excited to have teamed up with Chef’d and California Prunes to create some amazing meals you can make at home without even having to go to the grocery store! Chef’d is an amazing home meal delivery service, known for delivering fresh pre-portioned ingredients right to your door so you can make incredible home-cooked meals with ease (you don’t even need to sign up for a subscription!). Since we love easy meals and sweet, antioxidant-rich California Prunes, our Chef’d recipes are a match made in heaven! So many of our clients have asked us when we’re going to start delivering our mouthwatering, waistline-friendly recipes to their door – and the answer is now! We’re so excited for you to get to enjoy easy-to-prepare, pre-portioned meals knowing that they meet all of our nutrition criteria to keep you satisfied, energized, and beach-ready!

In addition to getting all the convenience of Chef’d meal delivery, our Chef’d recipes come packed with health benefits thanks to one of our favorite ingredients, California Prunes. California Prunes are the sweetest and juiciest prunes out there, making them the best way to beat a sugar craving! Plus, they’re packed with these health benefits:

  • A serving of four to five dried plums packs 3 full grams of fiber. About half of that is soluble fiber, which helps improve satiety, lower cholesterol, and regulate blood sugar levels.
  • Research shows that eating 5-6 prunes a day may help support healthy bones and help maintain good digestive health.
  • Prunes are loaded with polyphenols, antioxidants that support your immune system, heart and eye health, memory, and more.
  • California Prune growers provide the highest quality prunes in the world.
  • A serving has just 100 calories and no fat, sodium, or cholesterol.

 

Ready to get cooking? Here’s one of our three recipes! You can follow the recipe below to make it at home from scratch, or you can have all of these ingredients prepped, pre-portioned, and delivered straight to your door by Chef’d! What could be better?! Order yours here!

  • Chicken Tacos with California Prunes Salsa
     
    Cook time
    Total time
     
    This twist on classic chicken tacos explodes with sweet and savory flavors! Chili powder and cumin add a savory warmth to the baked chicken breasts, while California prunes add sweetness to an easy, fresh salsa. The combination of spiced chicken, sweet prunes, fresh tomatoes and cilantro, and zing from lime juice all wrapped up in a tortilla creates a fiesta with every bite! The refried black beans also got a healthy upgrade: we cut back on the fat while bumping up the flavor with spices, fresh cilantro and lime juice for a flavorful side dish that’s low in fat and high in protein and fiber. This dinner is hearty and filling, yet light enough to feel good about serving any night of the week.
    Author:
    Recipe type: Main Dish
    Cuisine: Mexican
    Serves: 2 servings
    Ingredients
    • 1 Roasted poblano
    • 3.5 oz Black beans
    • 1 Roma tomato
    • 2oz California prunes
    • 2 Shallots
    • ¼ oz Fresh cilantro
    • 1 Lime
    • 2 Chicken breasts (4oz)
    • 2 tsp Cumin spice blend (equal parts cumin & chili powder)
    • 2 oz Roasted corn
    • 4 Corn tortillas
    Instructions
    1. STEP ONE
    2. Preheat the oven to 350°.
    3. Line a rimmed sheet pan with parchment paper.
    4. Thinly slice the poblano and set aside.
    5. Drain and rinse the black beans.
    6. Cut the prunes into ¼-inch pieces. Place the prunes in a small bowl.
    7. STEP TWO
    8. Cut the tomato and shallots into ¼-inch pieces. Add HALF of tomato and shallots to the bowl with the prunes; reserve the remaining shallot for step 4 and tomatoes for step 5.
    9. Remove and discard the stems from cilantro, rough chop leaves and add only HALF to the bowl.
    10. Cut the lime in half. Squeeze HALF the lime into the small bowl. Add ¼ teaspoon of salt and a pinch of pepper. Toss well and set aside. Set aside remaining lime for step 5.
    11. STEP 3
    12. Pat dry chicken with paper towels. Add to a medium bowl. Add ONLY 1 teaspoon cumin spice blend, ½ teaspoon olive oil, and a pinch each of salt and pepper. Toss well and place the chicken on the prepared sheet pan.
    13. Bake for 15 to 20 minutes, until cooked through.
    14. Heat a small nonstick sauté pan, over medium-high heat. Spray with cooking spray, add the poblano and roasted corn and season with a pinch each of salt and pepper. Sauté for 2 minutes until warmed through. Set aside for plating
    15. STEP 4
    16. Heat a medium nonstick sauté pan over medium-high heat for 1 minute. Add the tortillas one at a time and heat for 1 minute on each side. Set aside and keep warm for plating.
    17. In the same pan over medium-high heat, spray lightly with olive oil in a spray bottle. When hot, add remaining shallot and cook for 1 to 2 minutes until softened.
    18. STEP 5
    19. Add the drained black beans and remaining cumin spice blend. Cook for an additional 1 minute.
    20. Reduce heat to medium-low, add 2 tablespoons of water and lightly mash beans with a fork. Cook until the water has been evaporated then add remaining chopped tomato. Add remaining cilantro, juice from the remaining lime, to the beans. Stir to combine, season to taste, and keep warm for serving.
    21. STEP 6
    22. Cut the chicken into ¼-inch pieces.
    23. Place two tortillas each on two plates.
    24. Divide the chicken and poblano and corn mixture between the tortillas.
    25. Top with the prune salsa and serve the tacos with refried beans on the side.
    26. Enjoy!
    Nutrition Information
    Serving size: 2 tacos Calories: 430 Fat: 6 g Saturated fat: 5 Carbohydrates: 63 Sugar: 8 Sodium: 450 mg Fiber: 11 Protein: 34

Chicken Tacos with California Prune Salsa | The Nutrition Twins

 

10-Minute Curried Chicken Salad

We love how quick, easy, and nutritious this recipe that is—perfect for a weekday lunch! Packed with protein and fiber and takes less than ten minutes to prepare…is perfect for those times when you crave curry but do not want the extra calories! Enjoy this guilt-free, delicious meal!

Curried_Chicken_Salad_logo

Psst… looking for more healthy recipes? Please feel free to search this site! And here are a few to try…

 

10-Minute Curried Chicken Salad 

Makes: 1 serving

Ingredients

2 tablespoon nonfat plain Greek yogurt

1/4 tablespoon curry powder (ideally organic)

4 ounce cooked chicken breast, diced

1/8 cup red onion, diced (optional)

1 tablespoon slivered almonds

1 tablespoon cilantro, chopped

1/8 cup red grapes, sliced in half

1/8 cup green  diced (about ¼ small apple),

2 cups organic

Directions

  1. Combine the yogurt and curry.
  2. Combine chicken, red onion, cilantro, almonds, cilantro, grapes, and apple with the curry-yogurt mix.
  3.  Serve on top of the mixed greens
  4. Enjoy!

 

Nutritional Information (1 salad): 201 calories, 4g fat, 0g saturated fat, 15g carbs, 26g protein, 2g fiber, and 287mg sodium

10-Minute Curried Chicken Salad
 
Prep time
Total time
 
Author:
Serves: 1 serving
Ingredients
  • 2 tablespoon nonfat plain Greek yogurt
  • ¼ tablespoon curry powder (ideally organic)
  • 4 ounce cooked chicken breast, diced
  • ⅛ cup red onion, diced (optional)
  • 1 tablespoon slivered almonds
  • 1 tablespoon cilantro, chopped
  • ⅛ cup red grapes, sliced in half
  • ⅛ cup green apple diced (about ¼ small apple),
  • 2 cups organic mixed greens
Instructions
  1. Combine the yogurt and curry.
  2. Combine chicken, red onion, cilantro, almonds, cilantro, grapes, and apple with the curry-yogurt mix.
  3. Serve on top of the mixed greens
  4. Enjoy!
Nutrition Information
Serving size: 1 Calories: 201 Fat: 4 g Saturated fat: 0 Carbohydrates: 15 g Sodium: 287 mg Fiber: 2 g Protein: 26 g

Kale Chicken Burrito Bowl

This hottie reminds us of the good ‘ole days… 🙂 . When we were in our junior and senior years of college and living in an apartment and no longer in the college dorms, we used to have so much fun making dinner. Every night we made something together that was fairly fast and easy—and of course, since we were studying to be registered dietitians, it was healthy too! 🙂 We loved what we called our “Open-faced Burrito”, which was all of the ingredients of a burrito, not rolled into a burrito! It was absolutely delish, and even to this day when we think about it, it makes us smile (and it makes our mouths water!). So now that variations on “bowls” and everything from rice bowls to chicken bowls are all the rage, it reminds us of our Open-faced burritos. So we made this Kale Chicken Burrito Bowl as a throwback to our beloved Open-faced Burrito (which inspired this Skinny Burrito Bowl and this Burrito Bowl.

Kale Chicken Burrito Bowl from The Nutrition Twins

Psst… looking for more healthy recipes? Please feel free to search this site! And here are a few to try…

When it comes to dinner, we always want something satisfying after a long day of work, something that tastes absolutely amazing, and something that’s got a TON of nutrients.

This Kale Chicken Burrito Bowl’s got it all!

Kale Chicken Burrito Bowl from The Nutrition Twins

But above all things, it tastes incredible!

Here’s what makes this bowl SO great:

  • Kale | a nutrient powerhouse high in Vitamin, A, C, manganese, copper and a slew of other amazing vitamins and minerals.
  • Chicken | a lean protein source that will help you stay satisfied and full longer in addition to aiding in muscle and tissue repair.
  • Brown rice | fiber-rich; it also helps keep your blood sugar levels stable.
  • Avocado | this fruit (yep, it’s a fruit) is rich in healthy monounsaturated fat, potassium, and fiber (to keep you full!)–and we’ve never been girls to tell a lie–and truth be told, it’s creamy deliciousness makes us drool! 😉

 

Kale Chicken Burrito Bowl from The Nutrition TwinsKale Chicken Burrito Bowl

This yumster makes 4 servings. So, if you have 4 people to feed you’re all set! Otherwise, you can package up the leftover ingredients and enjoy it later in the week!

Makes 4 bowls

Ingredients:

  • 2 chicken breasts (about 10 oz of chicken total)
  • 1 Tbsp dried chives
  • 1/8 tsp chipotle powder
  • 1/8 tsp smoked paprika
  • 1/8 tsp salt
  • 1 cup brown rice, uncooked
  • about 4 loosely packed cups (1 bunch) Tuscan or curly kale, ribs removed and chopped into small pieces
  • 1/2 cup lime juice, divided
  • 1 Tbsp evoo (extra virgin olive oil)
  • 1/2 jalapeño, seeded and finely chopped
  • 1/2 tsp cumin
  • 1/4 tsp salt
  • 1 avocado, sliced into big chunks
  • Garnish: chopped cherry tomatoes, hot sauce

Directions:

  1. Chicken:  Preheat the oven to 400 degrees.  Place the chicken breasts in a glass-baking dish and fill the dish with about an inch of water. The water should just cover the bottom of the baking dish and not cover the chicken completely.  Sprinkle the chicken breast with chives, chipotle, smoked paprika, and salt.  Bake at 400 degrees for 25 minutes, or until the chicken has an internal temperature of 165 degrees Fahrenheit. When the chicken is thoroughly cooked.  Shred the chicken with the juices and cooking water using two forks and mix it all together and set aside in a separate dish.
  2. Rice:  Place 2 cups of water with rice in a large pot.  Cover and bring to a boil. Reduce the heat to low and simmer for 30 minutes, or until all water is drained.  Remove from heat and fluff with fork.
  3. Kale:  Whisk together 1/4 cup lime juice, olive oil, jalapeño, cumin and salt.  Toss the kale with the lime dressing in a large bowl.
  4. Avocado: Combine the remaining lime juice with the avocado in a food processor. Process until smooth.
  5. To serve, spoon a ¼ of the rice, a ¼ of the chicken, and a ¼ of the kale into a bowl. Top with ¼ of the avocado and a few quartered cherry tomatoes.

Nutrition Information per bowl (not including the tomatoes or hot sauce)

Calories 237, Total Fat 10 g, Cholesterol: 41 mg, Sodium 240 mg, Potassium 272.6 mg, Carbohydrates 20 g, Fiber 5 g, Sugar 1 g, Protein 20 g

Kale & Chicken Burrito Bowl
 
Prep time
Cook time
Total time
 
Author:
Recipe type: lunch, bowl, gluten free, dairy free
Cuisine: Mexican
Serves: 4 bowls
Ingredients
  • 2 chicken breasts (about 10 oz of chicken total)
  • 1 Tbsp dried chives
  • ⅛ tsp chipotle powder
  • ⅛ tsp smoked paprika
  • ⅛ tsp salt
  • 1 cup brown rice, uncooked
  • about 4 loosely packed cups (1 bunch) Tuscan or curly kale, ribs removed and chopped into small pieces
  • ½ cup lime juice, divided
  • 1 Tbsp evoo (extra virgin olive oil)
  • ½ jalapeño, seeded and finely chopped
  • ½ tsp cumin
  • ¼ tsp salt
  • 1 avocado, sliced into big chunks
  • Garnish: chopped cherry tomatoes, hot sauce
Instructions
  1. Chicken: Preheat the oven to 400 degrees. Place the chicken breasts in a glass-baking dish and fill the dish with about an inch of water. The water should just cover the bottom of the baking dish and not cover the chicken completely. Sprinkle the chicken breast with chives, chipotle, smoked paprika, and salt. Bake at 400 degrees for 25 minutes, or until the chicken has an internal temperature of 165 degrees Fahrenheit. When the chicken is thoroughly cooked. Shred the chicken with the juices and cooking water using two forks and mix it all together and set aside in a separate dish.
  2. Rice: Place 2 cups of water with rice in a large pot. Cover and bring to a boil. Reduce the heat to low and simmer for 30 minutes, or until all water is drained. Remove from heat and fluff with fork.
  3. Kale: Whisk together ¼ cup lime juice, olive oil, jalapeño, cumin and salt. Toss the kale with the lime dressing in a large bowl.
  4. Avocado: Combine the remaining lime juice with the avocado in a food processor. Process until smooth.
  5. To serve, spoon a ¼ of the rice, a ¼ of the chicken, and a ¼ of the kale into a bowl. Top with ¼ of the avocado and a few quartered cherry tomatoes.
Nutrition Information
Serving size: 1 bowl Calories: 237 Fat: 10 g Carbohydrates: 20 g Sugar: 1 g Sodium: 240 mg Fiber: 5 g Protein: 20 g Cholesterol: 41 mg

Kale Chicken Burrito Bowl from The Nutrition Twins

 

Kale_Chicken_Burrito_bowl_Collage

Skinny Speedy Honey Ginger Chicken

As registered dietitians, one of the requests that we get the most is for healthy, delicious meals that can be made in a flash.  We hear ya, and we relate!  We all could use a few extra hours in our day.  So recently, when Tammy’s daughters requested one of those squeeze pouches of peanut butter and honey, it brought back memories of our love for honey.

We loved our Mom’s peanut butter, honey and banana sandwiches– and one of our favorite things to do was to help her make her homemade granola so we could stir in the honey and eat the honey-covered granola right out of the bowl before it was cooked.  Our poor mom would always have to chase us down to clean our grubby, sticky, honey-covered little hands 🙂 before we covered the furniture in honey (our favorite honey-covered rocking chair finally had to be retired– apparently we were the only ones who wanted to sit in a sticky chair– go figure!).

This quick, easy, healthy and delish dish was inspired by our love of honey!

Honey_ginger_chicken

 

Psst… looking for more healthy and tasty chicken dishes? Please feel free to search this site!  And here are a few to try…

 

Skinny Chicken Pot Pie

Peruvian Style Chicken

Cajun Chicken

Yogurt Paprika Chicken

 

Skinny Speedy Honey Ginger Chicken

Serves 4

 

Ingredients

2-1/2 tablespoons honey

Ginger powder

Garlic powder

3/4 pound very thinly sliced chicken breast

Sesame seeds (optional)– sometimes we cover the chicken with the seeds, but sometimes we’re in the mood for the chicken without the seeds– and it tastes just as delicious!

 

Directions

  1. Add honey to a large skillet over medium heat.  As honey thins, add garlic and ginger.  Then add chicken.
  2. Cook chicken until thoroughly cooked and chicken looks seared and starts to turn a nice golden brown as the honey absorbs into the chicken.  The more thinly sliced the chicken, the better in terms of cooking quickly.
  3. Add more ginger and garlic powder to liking.  Once chicken is completely cooked through and no longer pink, remove from pan.  Add to a plate filled with your favorite veggies or cover with sesame seeds and then serve.  Enjoy!

 

Nutrition Information: Calories 181, Fat 3g, Saturated Fat 1g, Cholesterol 72mg, Sodium 63mg, Protein 26 g, Carbohydrates 11g

Honey_Ginger_Chicken_Collage_sm

 

5.0 from 1 reviews
Skinny Speedy Honey Ginger Chicken
 
Author:
Serves: 4
Ingredients
  • 2-1/2 tablespoons honey
  • Ginger powder
  • Garlic powder
  • ¾ pound very thinly sliced chicken breast
  • Sesame seeds (optional)-- sometimes we cover the chicken with the seeds, but sometimes we're in the mood for the chicken without the seeds-- and it tastes just as delicious!
Instructions
  1. Add honey to a large skillet over medium heat. As honey thins, add garlic and ginger. Then add chicken.
  2. Cook chicken until thoroughly cooked and chicken looks seared and starts to turn a nice golden brown as the honey absorbs into the chicken. The more thinly sliced the chicken, the better in terms of cooking quickly.
  3. Add more ginger and garlic powder to liking. Once chicken is completely cooked through and no longer pink, remove from pan. Add to a plate filled with your favorite veggies or cover with sesame seeds and then serve. Enjoy!

Skinny Chicken Pot Pie

Even as registered dietitians, we’re the first to admit that there is something so satisfying about comfort food. Growing up it was our mom’s creamy thick and chunky soups and her homemade pizza. Oh, and how can we forget her grilled cheese that as little girls we’d try to make her prepare open-faced, so that we could watch the cheese bubble in the toaster and then savor every last bite—boy did that hit the spot! And of course, nowadays, we’ve been creating waistline-friendly versions of comfort food so we can all enjoy it without guilt! Remember our Skinny MashSkinny Mac and Cheese and Spaghetti Squash with Tomato Sauce and Parmesan Cheese? Well, now we’ve got another comfort food for the waistline—and for the soul! Guiltless Lil’ Chicken potpie!

IMG_0154

Traditionally, this comfort food is loaded with fat, calories, and cream. But we refuse to do that to your waistline, so being both food lovers and registered dietitians, we revamped this calorically dense dish by simply nixing all those doozy ingredients that spell bathing suit trouble–and made it nutritious! So say hello to your 28 calorie, bite sized potpies! A lighter, more snackable , yet classic way to have your favorite foods while keeping it healthy! Vegetables, chicken, and flavor are stuffed into each wonton. Have fun popping it in your mouth without the guilt.

IMG_0153

 

 

How does the delicious but guilt-free magic happen?   

First, we swap in Wonton wrappers which are low in calories yet still give a similar taste to the calorie-laden crust of a traditional chicken potpie. Then we create a healthy, creamy soup—it thickens and makes for a great wonton filling. And since we’re veggie obsessed (how could we not be after witnessing all of the health, beauty and weight loss benefits veggies have and watching them work their magic on us—and on our clients?! After all, that’s why we wrote our latest book, The Nutrition Twins Veggie Cure to help everyone to deliciously get their veggie servings and reap all the benefits!), we loaded the soup with tons of veggies, because of their AMAZING health benefits! And lastly, we substituted almond milk and ditched loads of calories from cream. But don’t worry—we still have all of the creaminess– and WOAH what a hit. A perfect appetizer, snack, or even entrée to make for just about any occasion!

 

So if you’re craving something yummy, but don’t want the tummy, go ahead and give these lil’ nuggets a whirl!

 

So if you’re craving something yummy, but don’t want the tummy, go ahead and give these lil’ nuggets a whirl!

 

Lil’ Chicken Pot Pies

(Yields 40 pot pies)

 

Ingredients:

  • 1/2 pound skinless, boneless chicken breast halves – cubed
  • 40 pack Wonton wrappers
  • 1 cups sliced carrots
  • 1/2 cup frozen green peas
  • 1/4 cup sliced celery
  • 1/4 cup chopped onion
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon celery seed
  • 1 cup low sodium chicken broth
  • 1/3 cup unsweetened almond milk
  • 1/4 cup chopped Italian parsley
  • dash of salt and pepper

 

Directions:

  • Preheat oven to 425 degrees F.
  • Combine chicken, carrots, peas, and celery in a saucepan. Cover the pan with enough water to cover the food. Boil until chicken is no longer pink in the middle and vegetables are fork tender, about 15 minutes. Remove from heat, drain, and set aside.
  • Cook and stir onions in a saucepan over medium heat, until soft and translucent, about 5 minutes. Stir in flour, salt, pepper, and celery seed. Slowly stir in chicken broth and almond milk. Simmer over medium-low heat until thick, about 5 minutes. Stir in parsley and remove from heat. Set aside.
  • Place a heaping tablespoon of chicken mixture into each wonton and fold corners over.
  • Bake in preheated oven until wonton is golden brown, about 15 minutes. Cool for 10 minutes before serving.

 

Nutritional Information:

Per 2 wonton cups

Calories 56; Fat <1g; Saturated Fat 0g; Carbohydrates 10g; Protein 4g; Cholesterol 6mg; Sodium 104mg; Fiber 1g

Lil' Chicken Pot Pies
 
Author:
Serves: 40
Ingredients
  • ½ pound skinless, boneless chicken breast halves - cubed
  • 40 pack Wonton wrappers
  • 1 cups sliced carrots
  • ½ cup frozen green peas
  • ¼ cup sliced celery
  • ¼ cup chopped onion
  • ¼ cup all-purpose flour
  • ¼ teaspoon celery seed
  • 1 cup low sodium chicken broth
  • ⅓ cup unsweetened almond milk
  • ¼ cup chopped Italian parsley
  • dash of salt and pepper
Instructions
  1. Preheat oven to 425 degrees F.
  2. Combine chicken, carrots, peas, and celery in a saucepan. Cover the pan with enough water to cover the food. Boil until chicken is no longer pink in the middle and vegetables are fork tender, about 15 minutes. Remove from heat, drain, and set aside.
  3. Cook and stir onions in a saucepan over medium heat, until soft and translucent, about 5 minutes. Stir in flour, salt, pepper, and celery seed. Slowly stir in chicken broth and almond milk. Simmer over medium-low heat until thick, about 5 minutes. Stir in parsley and remove from heat. Set aside.
  4. Place a heaping tablespoon of chicken mixture into each wonton and fold corners over.
  5. Bake in preheated oven until wonton is golden brown, about 15 minutes. Cool for 10 minutes before serving.
Nutrition Information
Serving size: 2 wontons Calories: 56 Fat: <1g Saturated fat: 0 Carbohydrates: 10g Sodium: 104mg Fiber: 1g Protein: 4g Cholesterol: 6mg

pinterest

Apple “Sausage” with Sage

Many of you have told us that your breakfast doesn’t keep you satiated for very long. The truth is we find that most people (including our clients before they started working with us) don’t get enough protein at breakfast unless they are eating eggs. Protein takes longer than carbs like cereal to digest and helps to keep you feeling full. That’s why we’re thrilled to introduce this healthy protein-packed breakfast to keep you full until lunch! Apple “Sausage” with Sage!!

(Psst… check out more of our apple creations like this Crispy PB & A  and this lightened up take on Apple Pie.)

Apple Sausage

Bonus: Sage is packed with antioxidants to help to prevent damaging free radicals from wreaking havoc on your insides. So whip up these patties to go with your eggs!

 

Apple “Sausage” with Sage

Serves: 8

 

Ingredients

2 teaspoons canola oil

1/4 cup green onion

1 medium apple, peeled and chopped

1 pound ground skinless chicken

3/4 tablespoon chopped sage

¼ tablespoon finely chopped thyme

1 tablespoon packed light brown sugar

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

 

Directions

  1. In a large skillet heat oil over medium heat. Add onion to the pan and cook, until it starts to wilt and soften. Toss in the apples, and stir as the mixture cooks about 2 more minutes. Remove mixture from the heat and place in a large bowl. Allow it to cool for 5 minutes.
  2. To make the patties, add the chicken, sage, thyme, sugar, salt and pepper to the bowl with the apples and onions. Stir to combine until all ingredients are evenly mixed.
  3. Using oil in a spray jar, generously spritz the pan and heat over medium heat. Scoop out the patty mixture using 1/3 cup measuring scoop (roughly 5 tablespoon portion size patties), making patties. You may only be able to get about 4 patties in the pan. Cook them until they are cooked through and become golden/ browned, flipping as necessary.. Spritz the pan with oil again before cooking the next batch.
  4. We suggest serving two of these this with a quality carbohydrate like berries and/or ½ cup oatmeal.

 

Nutrition Facts: 107 calories, 6 g fat, 1 g saturated fat, 48 mg cholesterol, 107 mg sodium, 5 g carbs, 0 g fiber, 4 g sugar, 10 g protein

 

Apple “Sausage” with Sage
 
Author:
Serves: 8
Ingredients
  • 2 teaspoons canola oil
  • ¼ cup green onion
  • 1 medium apple, peeled and chopped
  • 1 pound ground skinless chicken
  • ¾ tablespoon chopped sage
  • ¼ tablespoon finely chopped thyme
  • 1 tablespoon packed light brown sugar
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
Instructions
  1. In a large skillet heat oil over medium heat. Add onion to the pan and cook, until it starts to wilt and soften. Toss in the apples, and stir as the mixture cooks about 2 more minutes. Remove mixture from the heat and place in a large bowl. Allow it to cool for 5 minutes.
  2. To make the patties, add the chicken, sage, thyme, sugar, salt and pepper to the bowl with the apples and onions. Stir to combine until all ingredients are evenly mixed..
  3. Using oil in a spray jar, generously spritz the pan and heat over medium heat.. Scoop out the patty mixture using ⅓ cup measuring scoop (roughly 5 tablespoon portion size patties), making patties. You may only be able to get about 4 patties in the pan. Cook them until they are cooked through and become golden/ browned, flipping as necessary.. Spritz the pan with oil again before cooking the next batch.
  4. We suggest serving two of these this with a quality carbohydrate like berries and/or ½ cup oatmeal.
Nutrition Information
Calories: 107 Fat: 6 g Saturated fat: 1 g Carbohydrates: 5 g Sugar: 4 g Sodium: 107 mg Fiber: 0 g Protein: 10 g Cholesterol: 48 mg

Apple_Sausage_Sage_collage