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
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.
2 – 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.
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making your own chicken stock:
How to break down a chicken:
*If you need any help with these steps, feel free to send me an email: Chef42@MoyasKitchenConcepts.com