Category Archives: Healthy

One Skillet Tuscan Chicken – Quick and Healthy Series

Hello my Friends, I hope you all tried and loved my last one pot meal. In my opinion eating healthy is not easy mostly because fruits and vegetables are very expensive and most supermarkets have limited categories. And who really has the time to go food shopping? …and food labeling!!!  Do not get me started! Did you know labels can indicate 100% fruit and not have any real fruit in it??  It happens more then you know.

That’s why I cook all natural from scratch.  For example, do not buy organic chicken pre-cut; instead, buy a whole chicken and cut it down yourself.  Take the bones, neck, heart, and liver to make your own chicken stock.  You can add your own seasoning and flavors, including as much (or as little) salt as you want. Further, you will know exactly what is in it your stock (i.e. no chemicals).  It is much easier then you think.

For help on breaking down a chicken and making your own stock, see my video links below.

My next “Quick and Healthy” dish is:

One Skillet Tuscan Chicken
Serves: 6
Nutrition per serving: 270 calories, 11.9 g fat (2.3 g saturated), 157 mg sodium, 17 g carbs (4.2 g fiber, 5.4 g sugar), 27 g protein (calculated without salt)

What you need

  • 1 lb boneless, skinless chicken breasts, cubed
  • 8 oz mushrooms, sliced
  • 1/2 yellow onion, diced
  • 2-3 cloves garlic, minced
  • 2 medium tomatoes, diced
  • 1 (15 oz) can Cannellini Beans, drained and rinsed
  • 1/2 cup chopped sun-dried tomatoes
  • 2-3 Tbsp olive oil or ghee
  • 1/2cup Black Olives
  • 1 Tbsp honey
  • 1 Tbsp balsamic vinegar
  • 1 tsp oregano
  • 1 tsp fresh thyme
  • 2 Tbsp fresh basil, chopped for garnish
  • Salt & pepper to taste

1 – In a large cast iron skillet over medium heat, add the cubed chicken pieces and cook for about 8 minutes on both sides, until cooked through. Remove chicken and transfer to a plate.
One Skillet Tuscan Chicken2 – Add 1 Tbsp of olive oil to the skillet and sauté the sliced mushrooms 5 – 7 minutes until the mushrooms are tender and the juices have evaporated. Set aside.
3 – Add another 1 Tbsp olive oil to the skillet and the diced onion. Sauté the onions 3 – 4 minutes until translucent. Add the minced garlic to the onions and sauté  together one more minute. Add salt and pepper to taste while cooking.
4 – Add 1 Tbsp olive oil to the skillet and toss the diced tomatoes, sun-dried tomatoes, Cannellini beans, and black olives. Season again with salt and freshly ground black pepper. Sprinkle in the oregano, thyme and drizzle the balsamic vinegar and honey. Stir a few minutes.
5 – Next, add the cooked chicken and mushrooms to the skillet – stir and cook 1-2 minutes, or until chicken is heated through. Add more salt and pepper if needed.
6 – Serve hot, garnished with the fresh basil.

Be sure to tweet to us or send us email with your feedback.  We love hearing from you!  Enjoy your family and your food, and God Bless!

making your own chicken stock:
Part one
https://youtu.be/Ze9iYgzYVHY?list=UUUoPEfdxf4dIl-rUTTtcxfw
Part two
https://youtu.be/o1UNQ9EOmPI?list=UUUoPEfdxf4dIl-rUTTtcxfw
How to break down a chicken:
https://youtu.be/5Lx99229KDE?list=UUUoPEfdxf4dIl-rUTTtcxfw
*If you need any help with these steps, feel free to send me an email:  Chef42@MoyasKitchenConcepts.com

One Pot Burrito Bowls – Quick and Healthy Series

Hello my Friends ~

As promised, here is the first installment of my Quick and Healthy Food Saver Vacuum SealerSeries – One Pot Burrito Bowls.  As a side note, I would highly recommend a home vacuum sealer; I personally use the Food Saver brand.

One pot burrito bowls

Yield: 6-8 servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

One Pot Burrito BowlsIngredients:

  • 1 Tablespoon olive oil
  • Juice of one fresh Lime
  • 1/2 cup red bell pepper
  • 1/2 cup diced sweet onion
  • 1 pound lean hamburger
  • 1/3 cup Fresh Cilantro Chopped
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (15-ounce) can corn, drained
  • 1 (14.5-ounce) can diced tomatoes
  • 1 Each Jalapeño diced remove seeds and inside (Optional if you like it hot dice whole)
  • 1 cup jasmine rice (or any long grain)
  • 1 Tablespoon taco seasoning
  • 1/2 teaspoon chili powder
  • 2 cups chicken stock (chicken broth works too)
  • 1 cup shredded cheddar/jack cheese
  • S & P to taste
  • 1 teaspoon (Optional Love Spice)

Optional toppings:
Sour cream
Cilantro
Green Onions
Tomatoes
Guacamole or sliced avocados

Directions:
In a large pan heat the olive oil over medium heat. Saute the onions and red peppers. Add in hamburger and cook until browned. Stir in salsa, black beans, corn, tomatoes, green chiles, jasmine rice, taco seasoning and chili powder. Pour in chicken stock and then bring to a light boil. Cover the pan and reduce heat to low. Cook for an additional 15-20 minutes, or until the rice is all the way cooked.

When rice is done, S&P to taste. Top with your favorite toppings. We like to serve over lettuce in a salad bowl and eat with tortilla chips.

Try this recipe out and let me know how you and your family enjoyed it.  I love hearing from my audience!

Much Respect and God Bless
Chef Moya

Healthy Eating and Batch Cooking

Hello everyone ~
In the hustle and bustle of our everyday lives, it is increasingly becoming difficult to eat healthy AND stay on top our commitments.Batch Cooking - Stew Between running to work, dropping off and picking kids up from school, sports and other after-school activities, our time is limited. It is getting harder to eat healthy, so to address this and provide information on healthy “one pot” meals, I would like to focus on keeping it simple. One pot meals and batch cooking allow you to prepare quickly and also preserve with vacuum sealing, allowing you to cook for the entire week.

The keys here are healthy eating, active lifestyles and spending time with the family. These upcoming Blogs will help explain the overall Freezer Bag food storageprocess and also include some tricks and hacks to augment the process. Eating healthier meals gives us the energy we need to stay alert at work and school and also reduce the risks for a multitude of health issues. Planning our meals ahead of time helps us avoid stress over trying to figure out how to eat and live healthier. A healthy lifestyle should be fun and enjoyable, so try thinking of new recipes, different ways to get your kids involved, and stress-free meal planning.

Active Children

For more information on healthy eating and meal planning contact www.moyaskitchenconcepts.com or email me directly at chef42@moyaskitchenconcepts.com we are here to help you in any way we can So keep your eyes out for my next few blogs and GOD BLESS you all.