One-Pot Balsamic Chicken and Couscous + #Giveaway LitehouseFoods

One Pot Creamy Balsamic Chicken with Couscous - TheFitFork.com

Do you ever look around after preparing a meal and feel like you’ve dirtied up EVERY pot, pan and bowl in your collection? No one ever seems to honor the “I cooked so you clean” rule on those nights when I create a bit too much chaos in the kitchen!  But, wait until you see this delicious recipe I created for the Litehouse Foods blog —  One-Pot Cream Balsamic Chicken and Couscous!  It’s truly a busy-night blessing, only ONE dish and a couple utensils to clean up . . . and did I mention tasty?

This one-pot recipe is a well-balanced, nutritious meal inspired by Mediterranean cuisine, so pour yourself a glass of red wine if you must!  Featuring colorful red tomatoes (I love the little Cherubs) and yellow peppers, everyone’s favorite chicken breasts, whole wheat couscous, creamy balsamic sauce and a finishing crunch or garlicky croutons, I seriously doubt you’ll have any leftovers to scrape out of that one single pot!!

One Pot Balsamic Chicken and Couscous - TheFitFork.com

Please head over to Living Lighthouse to grab this recipe for One-Pot Creamy Balsamic Chicken and Couscous!

So, what’s for dessert? I love having “dressed up” fruit for dessert like my Salted Honey and Ginger Broiled Grapefruit or Watermelon with Fruit Salsa. But if you’re looking for a quick and healthy dessert that won’t dirty up any dishes in the making, how about just sticking some dark chocolate chips into raspberries and eating right out of the carton!

Chocolate Chip Stuffed Raspberries - TheFitFork.com

Win Litehouse Foods Coupons - TheFitFork.comTo encourage you to make some of these yummy recipes, I’m giving away five (5) coupons for Litehouse Food’s Products (they expire on 12/31/15).  Litehouse Foods makes all sorts of fresh products like traditional salad dressings and vinaigrettes; Greek yogurt based dressings and dips; caramels and sweet dips, freeze-dried herbs; artisanal cheeses and more. You can find most of these products in the refrigerated section of your market’s fresh produce section and gourmet cheese area. Two of the coupons are specifically designated for the Artisan Reserve Cheeses including gorgonzola, blue cheese and feta.
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Balsamic Honey Chicken – 3 Easy Recipes + Slow Cooker #Giveaway

This post is sponsored by Hamilton Beach. However, all opinions, suggestions, recipes and content are my own.

Now that we’re well into the back-to-school routine, it’s time to kick back and enjoy the blessings of fall – however these are busy blessings that require chauffeuring, chaperoning and cheering from the stands. So, how am I supposed to provide a hot home cooked meal and gather the family round the table with everyone coming and going and looking at me for a ride? And, when I’m rewarded with a couple rare hours to take a break from mom mode, I’m often finishing up a work project or squeezing in a run  — typically cooking dinner is not at the top of my priority list, even as a food blogger!

slow cooker gone running

You parents with equally over-the-top schedules already know the two lifesaving words I’m going to say – SLOW COOKER! It was only just a few years ago that I fell in love with slow cooking, my prior history with the method was only that of an innocent child dutifully eating her dinner – I have some not-so-fond memories of old-school slow cooker meals. Mom, I know you’re reading this and it wasn’t you, I think mushy carrots and fatty meats were just culinary trends of the 70s.

artichokes in crock pot litehouseThese days, there are many creative and healthy recipes that can be made in a slow cooker. One of my favorite recent creations is a side dish recipe for Slow Cooker Caesar Artichokes. Side dishes, desserts, beverages – all these things can be made in a slow cooker. But, probably the most convenient slow cooker recipe is to make a big batch of beef, chicken or pork that can be rationed out over the week or frozen for later in the month. Since I’m a big fan of doing some global variation of chuck roast in the slow cooker (insane flavor and fall-apart fork tender), I thought I’d branch out and do some chicken breast  — enough to last me through a few recipes for my family of 5!

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Needless to say, I was pretty excited that Hamilton Beach sent me the Set ‘n Forget® 6 Qt. Programmable Slow Cooker With Spoon/Lid – the stainless-steel beauty is a real workhorse in the kitchen that will cook up ever your biggest batches in hands-free, stress-free style. It’s really helpful that this particular model has three modes — program, probe and manual. The “program mode” is super convenient for those SUPER busy days – just set the cook time and then when it’s up, the slower cooker automatically shifts over to warm.  To avoid overcooking, I really appreciate the “probe mode” – here you stick a metal probe into the thickest part of a roast or other hunk of meat and, once the internal temperature you’ve indicated has been reached, it switches to warm.

Do you like to bring hot meals to holiday parties or pot luck gatherings? Another useful feature of this slow cooker is that it has travel-friendly clips that lock down the lid so you don’t end up with a big batch of chili all over your car. Want to get in on the fall slower cooker craze? I have a great chicken recipe below that can be used in three meal variations and I’m also hosting a giveaway for the Set ‘n Forget® 6 Qt. Programmable Slow Cooker with Spoon/Lid (bottom of post).

slow cooker chicken

You get the idea — shred it up and use it in a zillion quick dinner recipes!

Slow Cooker Balsamic Honey Chicken Recipe

  • 5 pounds boneless, skinless chicken breast
  • 1 cup chopped sweet onion (like 1015 or Vidalia)
  • 2 teaspoons dried thyme
  • 3/4 cup chicken broth
  • 1 ½ cup balsamic vinegar (don’t use your best)
  • 1 cup ketchup
  • 1/3 cup honey
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon Sriracha (this can be omitted if you don’t want spicy)
  • 1 tablespoon minced garlic
  • 1 teaspoon ground black pepper
  • ½ teaspoon salt
  1.  Place chicken breasts in bottom of 6-quart slow cooker; cut into pieces if needed. Cover chicken with chopped onion
  2. In medium bowl, whisk together broth, vinegar, ketchup, honey, Worcestershire, sriracha, garlic, pepper and salt. Pour over chicken in slow cooker.
  3. Cover and cook on low for 9 – 10 hours or high for 5 – 6 hours.
  4. Transfer chicken breasts out of liquid and place on rimmed baking sheet. Let cool for 10 minutes and then shred with fingers or fork.
  5. Take 4 cups of cooking liquid (discarding any fat) and place in medium sauce pan. Bring to a boil and simmer uncovered for approximately 30 – 40 minutes or until volume reduced in half.
  6. Drizzle approximately ¾ cup sauce over shredded chicken and lightly toss. Reserve remaining in refrigerator for use in other recipes.
  7. To serve, serve between a bun or with one of the three recipes below. Leftovers may be kept in the refrigerator for up to 3 days or in the freezer for 3 months. Serves 20.

loaded bbq chicken baked potato

Balsamic Honey Chicken BBQ Baked Potato Recipe

  • 1 lb. cooked, shredded Honey Balsamic Chicken (recipe above)
  • 4 large russet potatoes
  • ½ cup BBQ sauce (may use reserved sauce from chicken recipe)
  • Suggested toppings: pico de gallo, fresh cilantro leaves and queso fresco crumbles
  1.  Bake potatoes in microwave or oven until steaming and fluffy.
  2. Slice each potato lengthwise (without cutting through bottom) and top with ¼ pound warm shredded chicken.
  3. Drizzle with bbq sauce and favorite toppings.Serves 4.

fig salad with chicken

Balsamic Honey Chicken with Fig & Snap Pea Salad Recipe 

  • 1 lb. cooked, shredded Honey Balsamic Chicken (recipe above)
  • 6 ounces baby spring mix lettuce
  • ½ pound figs, quartered
  • 4 ounces sugar snap peas, halved lengthwise
  • 2 ounces blue cheese crumbles

For dressing:

  •  1/4 cup reserved cooked down sauce from chicken recipe (or any BBQ sauce)
  • 1 tablespoon apple juice
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon chopped parsley
  • ½ teaspoon ground black pepper
  1. Divide lettuce among 4 plates and top each portion with ¼ pound shredded chicken.
  2. Add figs and sugar snaps; sprinkle with blue cheese
  3. In small bowl, whisk together sauce, juice, vinegar, oil, parsley and black pepper. Drizzle over salads. Serves 4.

honey balsamic chicken pineapple pepper stir fry

Balsamic Honey Chicken Pineapple Pepper Stir Fry Recipe

You just get the photo today – recipe coming next week so check back!

To enter the giveaway for a Hamilton Beach Set ‘n Forget® 6 Qt. Programmable Slow Cooker with Spoon/Lid, just follow the rafflecopter instructions below:

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Fast Chicken Spinach Parm Panini & 8 Back Stretches for Flexibility

Quick Chicken Parm Sandwich

I would say this recipe is a grilled cheese sandwich for grownups, except the kids love to have ‘em for a super-speedy weeknight meal too!  For added convenience, I’ve used a pre-breaded chicken tender from the freezer section at the market, but you can do this step the old-fashioned way if you have an extra hour –  and, if you such a surplus of time, can you please come over? I have a list of chores to share with you!

Making panini for the family is always a crowd pleaser — everyone can customize a sandwich to suit their tastes. No cheese, no problem. Extra sauce, add it on! One thing I do insist on though is the kids make their panini sandwiches with whole grain bread. I was shocked to find out that a mere 3 percent of children and teens and about 8 percent of adults are eating at least the recommended three servings per day. Whole grains provide an abundance of vitamins and fiber and have been linked to a reduced incidence of heart disease, diabetes and other health concerns. Even though I’m not a huge grain eater, I always make sure that I’m getting biggest benefit for my body when I do – and that’s by eating whole grains over white “enriched” grains.

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I created this panini recipe for Litehouse Foods and you can check it out on their blog. It uses their Opadipity Greek Yogurt Spinach Parmesan Dip, a protein-packed, lower-calorie dip that works great in recipes and is just plain yummy to dip vegetables into.

vegetarian wrapsIf you’re looking for a packable lunch or quick dinner idea, my recipe for Roasted Veggie Wrap rolls up the power of plants into a delicious, nutritious meal.

 

If you roast a big batch of veggies, you can enjoy this recipe for lunch and then keep the leftovers in the fridge for a last-minute supper later in the week.

 

 

 

 

bridge yoga thefitfork

Enjoying some improvements with back flexibility!

Even though I’ve been super rushed, I’ve been making time in the morning to work on the flexibility in my back. As a kid, I used to be very bendy, but fast-forward several decades and several kids, the range of motion in my back had left and gone elsewhere – but, I’m happy to say that with some consistency in stretching (only a couple minutes per day), I’m getting my bendable back back!  Check out these 8 Back Stretches for Flexibility:

how to get a more flexible back with stretching

  1. Child’s Pose: Sitting back on heels, roll torso forward bringing forehead to floor and lowering chest to knees as much as possible. Keep arms extended forward.
  2. Cat-Camel Stretch: On hands and knees, alternate between slowly arching and rounding back.
  3. Upward Facing Pose: On back, pull knees up to chest, grab with arms. Rock slowly back and forth.
  4. Bridge: Lie on back with knees bent, feet hip-distance apart and flat on floor. Inhaling, press into feet, lifting hips toward ceiling. Hold as long as possible.
  5. Torso Twist: Sitting with one leg extended forward, the other bent up toward the chest. Turn torso toward bent knee, grasping to gently stretch back. Repeat on other side.
  6. Downward Facing Dog: With hands and knees on ground, press backward raising knees and lifting tailbone to ceiling. Keep weight on shoulders and then gently push heels toward floor to stretch hamstrings.
  7. Seal Pose: Laying on stomach with legs together, elevate head and upper torso using arms, keeping forearms off the floor and stretching spine.
  8. Scorpion Pose: From knees, rest forearms on ground shoulder-width apart. Kick up into a forearm stand, achieving balance and slowly bend at the knees, arching back and lifting head to look forward.

What do you like to throw together busy-night dinners? Do you have back tightness — what do you do to stay flexible?

 

Lemon-Lime Chicken & Grilled Grapes – Love the One You’re With

I call this post, “Love the one you’re with” after that folksy 1970s song by Crosby, Stills & Nash. I had my heart set on making a grilled steak with tomatoes for dinner but all I had in the fridge was chicken breast and grapes. As the chorus of this oldy-but-goodie goes, if you can’t be with the one you love – honey, love the one you’re with!    

grilled citrus chicken and grapes

Getting flexible and going with the flow is just my way (usually) and I rarely know what I’m making at dinnertime until minutes before – or sometimes the dish just evolves during the process. I know I can’t be the only one leaving evening meal planning until the last minute – pretty sure that “chicken recipes,” “easy dinner ideas,” and “30 minute meals” are some of the most Googled phrases between 4 pm and 6pm.

google search chicken dinner

If you’re guilty of Googling, then I’ve got your back! My recipe for Tuscan Lemon-Lime Chicken with Grilled Grapes (created for my friends at Litehouse Foods) will get dinner on the table in half an hour and impress your family with gourmet goodness. The chicken dinner is “fancy” enough to show off your ad hoc hospitality skills should guests unexpectedly drop by. Of course, you can follow the recipe to the letter – or use it for inspiration and get creative with other fruits and veggies.

Get the whole recipe for Tuscan Lemon-Lime Chicken with Grilled Grapes at the Living Litehouse blog.

I have another grilled citrusy chicken dinner that is a winner – Mojo Chicken Breast with Grilled Citrus. Keeping it colorful and creative and loving the one I’m with! Tomorrow, steak

grilled chicken and oranges

Healthy Grilling | Mojo Chicken Breast with Citrus Recipe

grilled chicken breasts and oranges

I rolled into the house a 6pm tonight after being away on a most delicious food experience at Travaasa Spa in Austin (more about that next week). Even though the kids are learning to hold their own in the kitchen and can make a few meals (mac & cheese, quesadillas, frozen pizzas) when I’m away, I did promise to make it back in time to get a more “mom-approved” meal (read, one with fruits and vegetables) on the table. Since I hadn’t been to the store in a while, there was no telling what would be left in my fridge after the four “bachelors” were left to fend for themselves.

This is where creativity in the kitchen comes in; no need to head to a drive thru when you can slice up the fruits and veggies found your fridge, whip up a quick sauce and serve with a lean grilled protein. Tonight I found a couple margarita-leftover limes and unloved oranges in the produce bin, along with some starting-to-wrinkle grape tomatoes that needed to be used ASAP.  Knew I had some chicken breast in the freezer, and that’s about it. Came up with this fresh and vibrant dish inspired by the Mojo Beef Kebobs I’ve made time and time again – the garlic citrus sauce pairs insanely well with beef, but also works wonders with chicken, pork and fish! Since I was too tired to chunk up the meat and fire up the patio grill, I just threw these pounded chicken breasts in an indoor grill pan. I even skipped the marinating step that I am recommending if you have time.  The family gobbled this healthy dinner recipe up and loved the fact that I added oranges to the mix (made the onions more tolerable said one son).

grilling chicken and fruit

This recipe works equally well in an indoor grill pan as on the outdoor grill.

Mojo Chicken Breast with Grilled Citrus Recipe

  • 2 large chicken breasts (approx. 1 lb)
  • 1 teaspoon ground pepper
  • 1 large lime, cut into wedges
  • 2 small oranges, slices crosswise
  • 1 small onion, cut into wedges
  • 1 (10 ounce) container cherry tomatoes

For Sauce:

  • ¼ cup fresh orange juice
  • 1/4 cup fresh lime juice
  • 3 tablespoons olive oil
  • 3 tablespoons fresh oregano, finely chopped
  • 2 tablespoons fresh parsley, finely chopped
  • 1 teaspoon ground cumin
  • 1 garlic clove, minced
  • 1/4 teaspoon salt
  1.  Whisk together sauce ingredients in a small bowl.
  2. Butterfly chicken breasts and pound down to even 1/3” thickness.
  3. Pour half of the Mojo sauce as a marinade over the chicken in a medium bowl or food storage bag; cover or seal.
  4. Cover the remaining sauce; refrigerate both at least 2 hours.
  5. Heat outdoor grill to 400 F degrees or indoor grill pan to medium-high.
  6. Remove chicken from marinade; discard marinade. Season chicken with the pepper.
  7. Grill chicken for approximately 4 minutes on each side, or until no longer pink in center.
  8. Remove chicken from pan and add limes, oranges and onions, grill for 3 minutes, stirring occasionally. Add tomatoes and grill for another 1 -2 minutes until soften, but not popped.
  9. Serve drizzled with the reserved sauce.

Serves 4.

Fast and Easy Paleo Recipes