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Chicken and Potatoes with Dijon Cream Sauce

Prep Time: 5 MINUTES ,Cook Time: 25 MINUTES ,Total Time: 30 MINUTES ,Servings: 3 SERVINGS

Chicken and Potatoes with Dijon Cream Sauce is a flavorful one-pot wonder that’s good for any night of the week. Italian seasonings and Dijon mustard blend beautifully together in a rich, buttery sauce that goes perfectly with the tender chicken and potatoes.

Ingredients

  • ▢3 medium boneless skinless chicken breasts
  • ▢2 teaspoons Italian blend seasoning – OR Herbs de Provence
  • ▢salt and pepper to taste
  • ▢2 tablespoons butter
  • ▢2 tablespoon olive oil
  • ▢½ pound baby potatoes – halved or quartered as needed (they should be no large than 1 inch pieces)

for the dijon cream sauce

  • ▢1 tablespoon butter
  • ▢1 teaspoon minced garlic
  • ▢1 cup chicken broth – I used low sodium
  • ▢2 tablespoons dijon mustard
  • ▢1 cup heavy cream
  • ▢½ teaspoon salt – or to taste
  • ▢¼ teaspoon cracked black pepper – or to taste

Instructions

  • Preheat oven to 375 degrees.

Prepare the chicken and potatoes

  • Combine chicken and potatoes in a large bowl. Drizzle with 1 tablespoon olive oil, toss to coat, then season generously with salt and pepper, and the Italian seasoning blend (or Herbs de Provence).
  • In a large skillet, melt butter over medium heat. Drizzle in 1 tablespoon olive oil and give it a good stir.
  • Add chicken to one half of the pan, potatoes to the other half. Cook undisturbed for 3-4 minutes, flip chicken and cook another 3-4 minutes til browned on both sides. Transfer chicken and potatoes to a plate and cover to keep warm.

Prepare the sauce

  • In the same skillet, melt butter over medium heat. Stir in garlic for 1 minute til fragrant.
  • Stir in chicken broth and dijon mustard, then whisk in heavy cream, salt and pepper.

Put it together

  • Return chicken and potatoes to the pan, giving them a good toss in the sauce to keep them from drying out in the oven.
  • Transfer to preheated oven and bake for 15-20 minutes until chicken is cooked through and potatoes are fork-tender.
  • Spoon dijon sauce from the pan over the chicken and potatoes, garnish with freshly cracked black pepper and fresh herbs if desired, and serve.

Notes

This recipe can easily be doubled, simply follow directions as written but arrange browned chicken and potatoes on a rimmed sheet pan and pour sauce over chicken and potatoes before baking. 

Nutrition

Calories: 696 kcal, Carbohydrates: 18 g, Protein: 53 g, Fat: 46 g, Saturated Fat: 21 g, Trans Fat: 1 g, Cholesterol: 255 mg, Sodium: 1101 mg, Potassium: 1323 mg, Fiber: 2 g, Sugar: 2 g, Vitamin A: 1295 IU, Vitamin C: 24 mg, Calcium: 115 mg, Iron: 3 mg

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Stuffed Shells

prep time: 30 MINUTES ,cook time: 30 MINUTES ,total time: 1 HOUR .

These classic stuffed shells are filled with a creamy 4-cheese blend with Italian seasonings, sautéed garlic, and the optional addition of spinach. This meal is also make-ahead and freezer friendly!

Ingredients

US CUSTOMARY 

  • 18-20 jumbo pasta shells, boil extra in case some break
  • 1-2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 4 cups spinach
  • 15 oz. Ricotta
  • ½ cup Parmesan cheese, grated
  • 3 cups mozzarella cheese, shredded and divided
  • 2 Tablespoons cream cheese
  • 1 egg
  • 24 ounces marinara sauce
  • Fresh parsley, to garnish

Seasonings

  • ½ tsp Salt
  • ¼ tsp pepper
  • ½ teaspoon dried basil
  • ½ teaspoon dried parsley
  • ½ teaspoon dried oregano

Instructions

  • Preheat oven to 375 degrees.
  • Boil shells in salted water for 1 minute less than al dente, set a timer to avoid overcooking them. Drain once cooked and gently rinse with cold water until the water on the bottom comes out cool. Set aside.
  • Meanwhile, heat olive oil in a large skillet over medium heat. Add the garlic and cook for 1 minute. (Optional: Slice the spinach into strips before cooking it if smaller pieces are preferred.)Add the spinach and toss to coat. Cook for about 3 minutes or until the spinach is wilted. Set aside and let cool.

  • Place the ricotta in a large bowl and add the seasonings. Use a silicone spatula to stir to combine. Add half of the mozzarella cheese and most of the Parmesan, but reserve a little Parmesan to sprinkle over the top before baking. Add the cream cheese and the egg and stir to combine. Fold in the cooled spinach and garlic.

  • Add half of the marinara sauce to the bottom of a 9 x 13-inch casserole dish (or a round 12-inch oven-safe skillet) Use a spoon to fill each pasta shell with the cheese mixture and place it in the baking dish.

  • Add the remaining marinara sauce, then top with remaining mozzarella cheese and Parmesan.
  • Cover and bake for 20 minutes. Remove cover and bake for 10 more minutes. Garnish with fresh parsley and serve with Garlic Bread with Cheese!

Notes

Pro Tips:

  • Boil extra shells in case some break during the boiling or draining process.
  • The spinach is optional but adds a nice touch! Frozen spinach may also be used, be sure to let it thaw and pat it dry. 
  • To incorporate meat into the mix, make this with my meat sauce recipe instead of regular marinara.
  • Shred the cheese from a block instead of using packaged shredded cheese. It will melt and taste much  better.
  • Low moisture whole milk mozzarella melts the best in this recipe.
  • I love to use Dragone for the mozzarella, BelGioioso for the Parmesan, and Philadelphia for the cream cheese. 
  • Rao’s is my go-to brand for marinara sauce, (it’s really good)!
  • This recipe makes about 18 shells and has 6 servings. Nutritional facts are based on 3 shells per person.

Make Ahead Method:

  • Assemble and refrigerate up to 1 day ahead of time. Add 10 minutes to covered baking time.
  • Assemble and freeze for up to 3 months. Let it fully thaw in the fridge and add 10 minutes to covered baking time.

Storage

  • Store leftovers in an airtight container and refrigerate for up to 3 days or freeze for up to 3 months.

Nutrition

Calories: 496kcal, Carbohydrates: 29g, Protein: 30g, Fat: 29g, Saturated Fat: 16g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 9g, Trans Fat: 1g, Cholesterol: 119mg, Sodium: 1376mg, Potassium: 694mg, Fiber: 3g, Sugar: 7g, Vitamin A: 3234IU, Vitamin C: 14mg, Calcium: 584mg, Iron: 3mg

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Creamy Lemon Chicken

prep time25 MINUTES, cook time35 MINUTES, total time1 HOUR.

This Lemon Chicken recipe has a Creamy, flavorful sauce with a hint of tang! BONUS: There is plenty of sauce in this recipe to pair this with pasta.

Ingredients

Chicken

  • 2 large boneless skinless chicken breasts
  • Lemon pepper seasoning
  • 1/2 cup all-purpose flour
  • ¼ cup Parmesan cheese, finely grated
  • 1 teaspoon garlic powder
  • 1/4 cup olive oil

Sauce

  • ½ cup dry white wine, like chardonnay or pinot grigio
  • 4 cloves garlic, minced
  • 1 ½ cups chicken broth
  • ¾ cup heavy cream, at room temperature
  • 1 chicken bouillon
  • 1 teaspoon mustard powder
  • 1 cup Parmesan cheese, grated. See notes.
  • 3 Tablespoons freshly squeezed lemon juice
  • 2 Tablespoons cold salted butter, Optional

For Serving

  • 3/4 lb. spaghetti, optional

To Garnish

  • 1/4 cup fresh parsley, roughly chopped
  • Freshly sliced lemon

Instructions

Cut, Pound, Dredge, and Sear the Chicken:

  • Slice the chicken in half to create 2 thinner slices. Place the chicken in a gallon freezer bag (or in between saran wrap) and use the textured side of a meat mallet to pound it to ½ inch thick.
  • Season with lemon pepper seasoning. You may also season with salt if desired, the Redmond Real Salt brand of lemon pepper seasoning that I use already contains sea salt.
  • Combine the flour, Parmesan cheese, and garlic powder, on a large plate. Set aside.
  • Pat the chicken dry and dredge each side in the flour mixture. Tap off excess.
  • Heat olive oil in a large skillet over medium-high heat. Sear the chicken in batches for 4-5 minutes per side, until a golden crust has developed. Set aside and leave brown remnants in the pan.

Prepare the Sauce:

  • Add the wine and garlic. Set heat to medium. Bubble gently for about 4 minutes, until the liquid has reduced by half. Use a silicone spatula to “clean” any remaining brown flecks on the pan while the wine reduces and incorporate it into the liquid for more flavor.

  • Add the chicken broth, chicken bouillon, and mustard powder. Bring to a gentle boil and let it simmer for 5 minutes or so, to thicken and concentrate the flavor. Reduce heat to low.
  • Add the heavy cream slowly, stirring continuously.
  • Stir in the lemon juice and slowly sprinkle in the Parmesan, stirring continuously, until combined. Add the chicken back and let the chicken warm through.
  • Optional: Swirl in 2 Tbsp. cold butter to give the sauce a smooth, velvety finish.

To Serve with Pasta:

  • Boil up to 3/4 lb. of spaghetti once the chicken is added back to the sauce. Drain.
  • Remove chicken and set on serving plates. Use kitchen tongs to add the spaghetti to the pot with the sauce until your desired sauce/pasta ratio is obtained. Toss to coat. (OR, serve this with my easy Buttered Noodles.)
  • Garnish with parsley and lemon slices and serve!

Notes

If your chicken breasts are small, consider using 4 instead of 2 for this recipe.


Pro Tips:

  • Parmesan Cheese: I use Belgioioso Parmesan cheese in this recipe and put 1 cup in the sauce. Some Parmesan cheese varieties may have a stronger taste, consider adding 1/2 cup at first, then add more if desired.
  • Use the meat tenderizer to create a textured surface on the chicken. This gives the breading something to cling onto, which also gives you a nice sear. Pounding the chicken also makes it more tender.
  • Chicken plumps up more when cooked so don’t be afraid to pound it thin.
  • Fresh lemon juice is much more flavorful than bottled.
  • Use fresh garlic (vs. jarred) if possible.
  • Redmond Real Salt lemon pepper seasoning is my favorite brand for seasoning this chicken, it also contains sea salt and has a lot of great flavor.
  • Capers and/or spinach can be added to the sauce at the end of cooking if desired.
  • 1/2 Cup chicken broth and 1 Tbsp. butter can be used instead of white wine if needed.
  • Be sure to serve this with my easy Roasted Asparagus!

Nutritional facts do not include the optional 3/4 lb. spaghetti.

Nutrition

Calories: 557kcal, Carbohydrates: 17g, Protein: 27g, Fat: 40g, Saturated Fat: 18g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 18g, Trans Fat: 1g, Cholesterol: 119mg, Sodium: 912mg, Potassium: 425mg, Fiber: 1g, Sugar: 1g, Vitamin A: 1235IU, Vitamin C: 13mg, Calcium: 425mg, Iron: 2mg

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Marry Me Chicken

Prep:15 minutes ,Cook:30 minutes ,Total:45 minutes ,Serve: 6

Marry me chicken is about to become your new favorite chicken recipe! This crowd-pleaser takes juicy, tender chicken breasts and marries them with an incredible parmesan cream sauce, sun-dried tomatoes, and fresh basil for a rich, flavorful main course everyone will love.

Ingredients

  • ▢2 tablespoons olive oil
  • ▢3 large chicken breasts approximately 1 ½ to 2 pounds
  • ▢salt to taste
  • ▢pepper to taste
  • ▢2 cloves garlic minced
  • ▢¾ cup chicken broth see Notes
  • ▢½ cup heavy cream
  • ▢⅓ cup freshly grated parmesan cheese at room temperature
  • ▢½ cup sun-dried tomatoes
  • ▢1 teaspoon dried oregano
  • ▢½ teaspoon red pepper flakes
  • ▢basil chiffonaded, for garnish

Equipment

  • Oven
  • Cast iron skillet (or other oven-safe skillets)
  • Stove
  • Tongs

Instructions 

1 – Preheat the oven to 375° Fahrenheit. Liberally season each chicken breast with salt and pepper on both sides.

2 -Heat olive oil in a cast iron skillet over medium-high heat. When hot, add chicken to the skillet. Sear for 3 to 4 minutes, then flip and sear on another side for 3 to 4 minutes.

3 -Remove seared chicken from the skillet and set aside. Add garlic to skillet and cook until fragrant, approximately 1 to 2 minutes.

4 -Stir in broth and heavy cream, then slowly add grated parmesan, sun-dried tomatoes, oregano, and red pepper flakes.

5 -Bring mixture to simmer, then return chicken breasts to skillet. Quickly flip the chicken a time or two to coat in sauce, then transfer the entire skillet to the oven.

6 -Bake 15 to 20 minutes, or until chicken reaches an internal temperature of 165° Fahrenheit.

7- Remove chicken from skillet and plate with desired sides. Spoon additional sauce from skillet over chicken, garnish with chiffonaded basil, and serve immediately.

Notes

  • The sauce will be on the thin side. If you’d like a thicker, creamier sauce, you can thicken it with cornstarch, flour, cream cheese (at room temperature), or a tiny bit of xanthan gum after removing the chicken in the final step.
  • Chicken Broth: If you’re watching your sodium intake or you just like a little less of it, use a low sodium chicken broth. If you’re gluten-free you’ll want to make sure you’re using a gluten-free chicken broth!
  • Parmesan Cheese: Cold cheese can clump when it’s added to the hot liquid, so make sure it’s at room temperature before you begin. Additionally, remove the skillet from the heat before adding the cheese, to avoid clumping or curdling.
  • To Chiffonade the Basil: Stack fresh basil leaves on top of each other, then roll tightly lengthwise. Use a small, sharp knife to slice the roll into thin ribbons. Slice perpendicular to the roll.
  • Make it Lower Fat: Use half-and-half instead of heavy cream.
  • Make it Dairy Free/Whole30/Paleo: See our recipe for Whole30 Marry Me Chicken!

Nutrition Information

Serving: 1serving, Calories: 290kcal, Carbohydrates: 7g, Protein: 28g, Fat: 17g, Saturated Fat: 7g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 7g, Trans Fat: 1g, Cholesterol: 104mg, Sodium: 357mg, Potassium: 789mg, Fiber: 1g, Sugar: 4g, Vitamin A: 509IU, Vitamin C: 7mg, Calcium: 100mg, Iron: 2mg, Net Carbs: 6g

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Intermittent Fasting: What is it, and how can it work?

Intermittent fasting is a method of eating that changes between fasting and eating during a period of time. Research shows that intermittent fasting is a method for dealing with your weight and forestall — or even opposite — a few types of infection. Yet, how would you do it? Furthermore, is it safe?

What is irregular fasting?
Many eating regimens center around what to eat; however, discontinuous fasting is when you eat.

With discontinuous fasting, you eat during a particular time. Fasting for a specific number of hours every day or eating only one two or three days per week can help your body consume fat.

Johns Hopkins neuroscientist Mark Mattson, Ph.D., has read up on irregular fasting for quite a long time. According to him, our bodies have developed to have the option to work without food for a long time, or even a few days or longer. In ancient occasions, before people figured out how to cultivate, they were trackers and finders who developed to make due — and flourish — for significant stretches without eating. They needed to: It took a great deal of time and energy to chase the game and assemble nuts and berries.

Indeed, even 50 years prior, it was more straightforward to keep a good weight. Johns Hopkins dietitian Christie Williams, M.S., R.D.N., clarifies: “There were no P.C.s, and T.V. shows wound down at 11 p.m.; individuals quit eating since they hit the hay. Segments were a lot more modest. More individuals worked and played outside and, by and large, getting more exercise.”

These days, T.V., the web, and other amusement are accessible all day, every day. We stay conscious for longer hours to get our cherished shows, mess around, and visit the web. We’re sitting and nibbling the entire day — and a large portion of the evening.”

Additional calories and less action can mean a greater danger of heftiness, type 2 diabetes, coronary illness, and different sicknesses. Logical investigations show that irregular fasting might assist with turning around these patterns.

How does irregular fasting function?
There are a few unique ways of doing irregular fasting; however, they are founded on picking standard time-frames to eat quickly. As an example, you can eat only during eight hour window every day. Or then again, you may decide to eat just a single dinner daily two days per week. There is a wide range of irregular fasting plans.

“Discontinuous fasting diverges from the typical eating design for most Americans, who eat all through their waking hours,” Mattson says. “If a person is eating three meals a day plus snacks , and they’re not working out, then, each time they eat, they’re adding on those calories and not consuming their fat stores.”

Discontinuous fasting works by delaying the period when your body has copied through the calories burned during your last supper and starts copying fat.

Discontinuous Fasting Plans
It’s critical to check with your primary care physician before discontinuing fasting. When you stretch their go-beyond, the actual practice is essential. You can pick a simple approach, which limits day-by-day eating to one six-to eight-hour time span every day. For example, you might decide to attempt 16/8 fasting: eating for eight hours and fasting for 16. Williams seriously loves the day-by-day routine: She says many people think that it is not difficult to stay with this example over the long haul.

Another, known as the 5:2 methodology, includes eating routinely five days every week, and you restrict yourself to one 500–600 calorie feast for the other two days. A model would be assuming you decided to eat regularly all week long aside from Mondays and Thursdays, which would be your one-dinner days.

More extended periods without food, for example, 24, 36, 48, and 72-hour fasting periods, are not better for you and might be risky. Going excessively long without eating may urge your body to begin putting away more fat in light of starvation.

What would I be able to eat during discontinuous fasting?
When you’re not eating, water and zero-calorie drinks, for example, dark espresso and tea, are allowed.

Also, “eating typically” doesn’t mean going off the deep end during your eating periods. You’re not liable to get more fit or better if you pack; you’re taking care of times with fatty lousy nourishment, super-sized singed things, and treats.

In any case, Williams likes discontinuous fasting that it considers a scope of various food varieties to be eaten — and appreciated. “We need individuals to be careful and enjoy eating great, nutritious food,” she says.

Like most nourishment specialists, Williams views the Mediterranean eating routine as a decent plan of what to eat, whether or not you’re attempting discontinuous fasting. You can scarcely turn out badly when you pick complex, crude sugars like entire grains, mixed greens, solid fats, and lean protein.

Discontinuous Fasting Benefits
Research shows that
discontinuous fasting periods accomplish more than copy fat. Mattson clarifies, “When changes happen with this metabolic switch, it influences the body and cerebrum.”

One of Mattson’s investigations distributed in the New England Journal of Medicine uncovered information about the scope of medical advantages related to the training. These incorporate a more drawn-out life, a more streamlined body, and a sharp mind.

Is discontinuous fasting safe?
Specific individuals take a stab at intermitting fasting for weight the board, and others utilize the technique to address persistent conditions like touchy inside disorder, elevated cholesterol, or joint pain. Yet, discontinuous fasting isn’t ideal for everybody.

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Baked Caesar Chicken Recipe

EASY 4 INGREDIENT RECIPE :

  1. Chicken Breasts
  2. Caesar Salad Dressing
  3. Parmesan Cheese
  4. Sour Cream

HOW TO MAKE CAESAR CHICKEN

  • Course: Main Course
  • Cuisine: American
  • Keyword: Baked Chicken, Caesar Chicken
  • Prep Time: 5 Minute
  • Scook Time: 30 Minute
  • Stotal Time: 35 Minutes
  • Servings: 4
  • Calories: 649kcal
  • Author: Becky Hardin – The Cookie Rookie

INGREDIENTS

  1. 4 chicken breasts boneless, skinless
  2. 1 cup Caesar salad dressing (click for homemade recipe)
  3. ½ cup sour cream (optional)
  4. 1-1½ cup Parmesan cheese grated

INSTRUCTIONS

  1. Heat oven to 375F and spray the inside of an 8″ x 11″ baking dish with cooking spray.
  2. If the breasts are uneven thickness, pound them (placed in a Ziploc bag and on a flat surface) to an even ¾”-1″ thickness using a meat pounder. Sprinkle the breasts (both sides) with grated Parmesan cheese & freshly ground black pepper, and place them in the prepared baking dish.
  3. Whisk together Caesar dressing and sour cream in a small bowl. Pour the Caesar/sour cream mixture over each breasts then sprinkle grated Parmesan cheese on top.
  4. Place the prepared chicken in the oven and bake at 375F for 30 minutes or until a meat thermometer inserted in the thickest part of one of the middle breasts reads 150°F.
  5. Turn the oven to broil and broil the breasts an additional 2-4 minutes or until the chicken turns golden brown. It can burn quickly, so watch it closely. When done, a meat thermometer should register 165F when stuck into the thickest part of one of the middle breasts. Remove from the oven, cover loosely with foil and allow chicken to rest 5-10 minutes before serving.
  6. If desired, garnish with chopped parsley.

NUTRITION

Calories: 649kcal | Carbohydrates: 3g | Protein: 39g | Fat: 52g | Saturated Fat: 15g | Cholesterol: 135mg | Sodium: 1465mg | Potassium: 510mg | Sugar: 2g | Vitamin A: 525iu | Vitamin C: 1.7mg | Calcium: 509mg | Iron: 1.4mg