Lemon Herb Chicken Breast
Nutritional Content
Amount of Servings Per Recipe 4
Serving Size 4 oz cooked
Preparation / Cook Time 2 hours / 30 minutes
Calories 140 Calories
Total Fat 3 g
Saturated Fat 1 g
Trans Fat 0 g
Cholesterol 85 mg
Sodium 85 mg
Total Carbs. 0 g
Fiber 0 g
Sugar 0 g
Protein 26 g
Vitamin D 0 mcg
Calcium 10 mg
Iron 0.8 mg
Potassium 380 mg
Phosphorus 200 mg
Ingredients
3 tbsp Extra Virgin Olive Oil
2 tbsp Lemon Juice
2 tbsp Garlic, minced
1 tsp Dried Oregano
1 tsp Kosher Salt
1/2 tsp Ground Black Pepper
1/4 tsp Crushed Red Pepper
1 tbsp Fresh Rosemary, finely chopped
1 tbsp Fresh Thyme, finely chopped
1 1/3 lb Chicken Breast, boneless, skinless
Cooking Instructions
1. Make the marinade: In a bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, pepper, crushed red pepper, and finely chopped rosemary and thyme.
2. Toss the chicken breasts in the marinade until evenly coated.
3. Cover and refrigerate for 2 hours to allow flavors to penetrate.
4. Remove breasts from marinade and pat dry.
5. Pre-heat oven to 375°F.
6. Roast chicken in oven until internal tempurature reaches 165°F, about 25 minutes.
7. Remove from oven and allow to rest for 5 mins before serving or slicing.
Roasted Beet & Quinoa Salad
Nutrition Content
Amount of Servings Per Recipe: 4
Serving Size: 1 cup
Preparation / Cook Time: 1 hour
Calories: 260 Calories
Total Fat: 16 g
Saturated Fat: 2.5 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 180 mg
Total Carbs.: 22 g
Fiber: 4 g
Sugar: 8 g
Protein: 7 g
Vitamin D: 0 mcg
Calcium: 60 mg
Iron: 2.2 mg
Potassium: 440 mg
Phosphorus: 200 mg
Ingredients
Cooked Quinoa (makes 4 portions = 1 cup total) 1/3 cup Dried Quinoa 2/3 cup Water, tap 1 pinch Kosher Salt 1 tsp Extra Virgin Olive Oil Roasted Beets (makes 4 portions = 1 cup total) 4 1/2 ounces Red Beets, chopped 4 1/2 ounces Golden Beets, chopped 1/3 ea. Fresh Orange, zested & juiced 2 1/4 tsp Apple Cider Vinegar 1 sprig Fresh Rosemary, finely chopped 2 sprigs Fresh Thyme, finely chopped 1 tsp Extra Virgin Olive Oil Citrus-Tahini Dressing (makes 4 portions = 1/2 cup total) 1/4 cup Tahini 2 tbsp Orange Juice 1 tbsp Lemon Juice 1 tbsp Extra Virgin Olive Oil 1 tsp Honey 1 clove Garlic, minced 1/4 tsp Kosher Salt 3 tbsp Water, tap Complete Salad (per portion) 1/4 cup Cooked Quinoa 1/4 cup Roasted Beets 1/2 cup Baby Arugula 2 tbsp Citrus-Tahini Dressing
Directions
1. Cook the quinoa: Rinse quinoa in a fine mesh strainer under cold running water for 2–3 minutes until water runs clear. Bring water to a boil in a large stock pot. Add salt and olive oil. Stir in rinsed quinoa, then reduce heat to low-medium. Cover with a tight-fitting lid and simmer for 15–18 minutes without lifting the lid. Quinoa is done when liquid is absorbed and grains are translucent with a visible white ring. Remove from heat and let stand covered for 5 minutes to steam. Fluff with fork or large spoon before serving.
2. Roast the beets: Preheat the oven to 375°F. Thoroughly wash, trim, and peel beets. Chop beets and add to a shallow pan, single layer. Zest and juice the fresh orange. Combine orange juice, orange zest, apple cider vinegar, rosemary, thyme, and olive oil and pour over the top of the beets. Wrap tightly with foil and bake until beets are tender inside, approximately 45-50 min.
3. Make the dressing: In a small bowl, whisk together tahini, orange juice, lemon juice, olive oil, honey, garlic, and salt. Slowly add water, 1 tbsp at a time, whisking until the dressing reaches your desired consistency.
4. Build the salad: In a bowl, combine cooked quinoa and arugula. Drizzle with citrus-tahini dressing and gently toss to coat evenly. Add in roasted beets and toss lightly, to just combine, but not release the beet juice fully. Plate and serve immediately, or chill for up to 4 hours before serving for best flavor and texture.