Who doesn’t love a chicken tender?! I used to pretend I was making them “for the kids” all while plotting how delicious they were going to be on my salad or dipped into something fabulous. But, chicken tenders, fingers, nuggets or whatever ya want to call them are usually over-breaded and fried in yucky fats when eaten out — and not much better for you when baked from those bags from the freezer section.
My recipe for Baked Turmeric Almond Chicken Tenders uses fresh chicken breast coated in almond meal for satisfying crunch! The golden color comes from turmeric, a spice beloved not just for it’s hue but also amazing health benefits — I’ve blogged about that a million times. By using almond meal (along with coconut flour for the pre-egg dusting), I’ve kept this recipe gluten-free and paleo-friendly! Read on to get the recipe! Continue reading →
I’ve had 99 problems this week, but at least getting a quick healthy dinner on the table wasn’t one of them thanks to this Sheet Pan Ginger-Honey Chicken with Sweet Potatoes, Apple & Fennel. This dish is so simple to prepare, just a couple minutes of chopping, tossing on a cookie sheet and drizzling with a quick sauce to keep everything moist white it to roast for 30 minutes – and only one pan to clean up!
A bed of fresh, seasonal vegetables make a “lift” for the chicken breasts, ensuring they cook up nice and evenly – plus, I butterflied each massive breast to make a more reasonable-sized portion and speed up cooking time. I originally developed this recipe for Litehouse Foods using their Organic Ginger with Honey Dressing which marries all my ingredients with just a touch of sweetness and the brightness of ginger. In case you can’t find this dressing in the refrigerated section of your produce department, I’ve adapted the recipe (and noted how to do the bottled dressing swap).
Fennel is one of the ingredients in this dish, and one I should definitely use more often. The scent of fresh fennel is amazing. It smells like black licorice but the cooked bulb has a very mild taste, you can use it as you would an onion. The crunchy raw bulbs and feathery stems can be used in salads, dips, and such to add an herby, aromatic effect.
In other news, I jumped into my first 5k since the spring and was thrilled to come in 2nd overall female despite the hills, humidity and feeling slightly off my game at the start (in training and sleep). Had the lead until halfway when a girl about half my age made her move and I just could never muster up a surge. But, anyway, it’s all good and gets my head and heart back into the game for the Fall season.
So, what non-cookie recipe have you made on a baking sheet? Have you ever tried fennel? Are you running this fall — 5ks, marathons, or around the neighborhood? Please share in the comments below – XOXO, Jennifer
30min Sheet Pan Ginger-Honey Chicken w/ Sweet Potatoes, Apple, Fennel
A simple yet hearty sheet pan dinner with loads of seasonal vegetables and a touch of honey and ginger. Easy clean-up, great for weeknights!
Cut bulb off fennel stalks and slice bulb, removing core and root. Set aside 2 tablespoons of snipped feathery leaves from stalks to use as garnish.
Drizzle oil on large rimmed baking sheet and fill with cut sweet potato, apple, onion and fennel in single layer (some overlap okay). Sprinkle with salt and pepper.
Add chicken on top of vegetable layer, sprinkle entire pan with five spice.
In small bowl, whisk together "dressing" of olive oil, vinegar, honey and ginger. Drizzle approximately 1 ounce of dressing over top of each chicken piece (alternatively, use 1/2 cup of the store-bought dressing - Organic Ginger with Honey Dressing from Litehouse Foods.
Place in oven on center rack and roast for a total of 30 minutes (up to 40 minutes depending on chicken thickness), drizzling the chicken with juices collected with a baster or large spoon approximately halfway through cooking time.
This post is sponsored by Stubb’s Legendary Bar-B-Q, however the recipes, opinions and enthusiasm are all my own!
There is so much to love about May! The weather is warmer, daylight lasts longer and backyard patios, porches and pergolas are prime party spots for good friends and great food. I don’t know about you, but my go-to cooking method from early spring well into the fall season is grilling. Whether I’m entertaining company or it’s just the family, my trusty grill is this mom’s solution when it comes to whipping up creative, healthy and quick meals.
I will grill anything and everything. I get fired up for grilling the gamut . . . meats and seafood to fruit, veggies and dessert (mmmm, banana boats)! Today, I’m sharing a recipe for Chicken, Corn and Jicama Chopped Salad with Sweet-Heat BBQ Vinaigrette that relies on one of my secret weapons when it comes to grilling and barbeque – Stubb’s Bar-B-Q Sauces, Marinades and Rubs.
Grilled corn and chicken are the stars of this simple grilled salad recipe – Stubb’s Chicken Spice Rub gives just the right amount of seasoning to poultry and vegetables without being overpowering or too spicy for my kids to eat. This is the original rub of Stubb’s fame, crafted by the legend himself at his original Texas Bar-B-Q joint — “It all starts with good rub.”
To dress this chopped chicken salad that also features jicama and avocado , I’ve created a simple barbecue sauce vinaigrette that is a bit spicy, a bit sweet – and certainly fun to eat! Using Stubb’s Sweet Heat Bar-B-Q Sauce is my not-so-secret shortcut to prepping this dressing in mere minutes. Of course, this BBQ sauce with hints of brown sugar and chipotle peppers is also excellent used in the traditional way to drizzle or douse on everything from baby back ribs and burgers to pizza and sweet potatoes.
It’s also the sauce I use in my Brisket & Bean Skillet Nachos. I love that Stubb’s Bar-B-Q sauces get their bold flavors from real, wholesome ingredients with no artificial flavors, colors or sweeteners. Also, you’ll find absolutely NO (none, zip, nada) high-fructose corn syrup in these quality condiments.
Stubb’s Legendary Bar-B-Q, maker the No. 1 brand of barbecue sauce, rubs and marinades in the the country, is located right here in Austin, Texas — so I can head over and dive head-first in a vat, if I want! But, these barbecue “helpers” are also sold in 85% of grocery stores nationwide — so, run out and getcha some!
Grilled Chicken, Corn and Jicama Chop Salad with Sweet-Heat BBQ Vinaigrette is such an easy grilled recipe and the perfect fixin’s for a potluck or picnic – whether for Memorial Day, a graduation or any summer time celebration. You can also make it the night before, the dish is delicious served cold and the vinegar and lemon juice in the dressing help keep the avocado fresh for up to a day in the fridge. If you want to enjoy as a side dish or vegetarian meal — just omit the chicken and dig in!
This is a bad news, good news post. Unfortunately, it’s that time of year when the sneezes, sniffles and the stuffy-head crud comes on. But the upside is that a comforting bowl full of chicken soup (your grandmother’s remedy) actually has some merit to making you feel better — plus, it tastes great too!
I whipped up a huge batch of my Best-Ever Chicken and Rice Soup when the kids came back from our recent trip to the mountains feeling under the weather. I had them licking their colds . . . and the bottom of their bowls in record time.
Dozens upon dozens of scientific studies have investigated the basis for this centuries-old remedy — from how the hot temperature unblocks stuffy airways to how the zinc found in certain ingredients might just shorten the length of a cold. Science aside, it’s pretty much agreed on that slurping up soup helps keep you hydrated, chases away chills associated with fever and reduce certain annoying symptoms of being sick. Plus, the addition of turmeric, a golden spice related to ginger, helps to provide the antioxident power you need to start feeling better.
If you’re not feeling up to par, please see a doctor to make sure it’s nothing serious. But, I’d also highly recommend a batch of my Best Ever Chicken and Rice Soup.
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This easy soup recipe is also ideal for light dinner and lunch leftovers to keep your wellness in check every day of the year. Plan ahead and double the recipe – freeze in single serve portions for busy or sick day convenience.
I’ve used Instantly Fresh Italian Herb Blend as a recipe shortcut to lighten and brighten the broth – it’s a medley of basil, oregano, garlic, red onions, red pepper, marjoram, rosemary and sage conveniently bottled together. I love these freeze-dried Instantly Fresh Herbs by Litehouse Foods — they have a huge assortment (I also love the Mint). Find them in the produce section or herb aisle of your grocery store. Head over to my Instagram profile (@thefitfork) now through this Monday (1/4) at midnight for a flash giveaway for three free product coupons. Look for my Chicken Soup photo and follow the post instructions to enter.
Prepare rice according to package instructions. Set aside.
In large stock pot, boil chicken breasts in water for 15 to 20 minutes or until no longer pink inside and internal temperature reaches a minimum of 165 F degrees.
Remove chicken breasts from pot, but do not discard water. Skim off any residue not desired in soup. When chicken is cool enough to handle, pull apart with fingers or fork into large shreds. Add back to pot with water. Add bouillon cubes. Turn heat to medium low and simmer, stirring occasionally.
Meanwhile, add olive oil to large skilled and bring to medium high heat. Add chopped onion, bell pepper, celery, and carrots. Sauté for 5 to 7 minutes or until vegetables are softening. Add garlic and continue to cook for 1 more minute.
Add vegetables to stock pot with chicken. Return skillet to stove top. Add Instantly Fresh Herb Blend to pot with chicken and vegetables, keep simmering and stirring occasionally.
To make thickening roux, melt butter in skillet over medium heat. When butter is beginning to bubble, whisk in flour and stir constantly and quickly for several minutes, or until it has turned a light golden brown. Remove skillet from heat and allow roux to cool a bit.
Once roux is no longer hot (can be warm), scrape into stock pot and stir well to combine. Stir in prepared rice. Season with salt and black pepper to taste. Continue to simmer soup for 15 more minutes, or until everything heated through.