Healthy Elizabeth // Healthy Meals

 Recipes:

Honey Garlic Chicken Tenders 2 lbs chicken tenderloins 2 tbsp organic cornstarch 2 tbsp avocado oil 1 tbsp salted butter 4 cloves garlic crushed ⅓ cup honey ⅓ cup chicken stock 1 tbsp rice vinegar 1 tbsp coconut aminos Fried rice Avocado oil Precooked rice Frozen peas and carrots 2 scrambled eggs About ½ tsp sesame oil 2-4 tbsp coconut aminos Homestyle Ground Beef Chili 1 tbsp avocado oil 1 small sweet onion diced 3 cloves garlic, crushed 1 lb ground beef 1-2 bell peppers, diced 2 oz tomato paste 1 tbsp worcestershire ½ tbsp chili powder ½ tbsp paprika 1 tsp ground cumin 1 15 oz can diced tomatoes 1 15 oz can crushed tomatoes or tomato sauce 1 15 oz pouch or can dark red kidney beans 1-2 tbsp coconut sugar or brown sugar 2 bay leaves Southwest Skillet Casserole 2 tbsp avocado oil 1 lb ground chicken or turkey 1 ½ tbsp taco seasoning 1 sweet onion diced finely 1 red bell pepper 1 yellow bell pepper ½ cup frozen corn 1 15 oz can black beans 1-2 cups cooked rice (brown or white) ½ cup shredded cheese ⅓ cup salsa Greek yogurt or sour cream for topping

Healthier Homemade Chicken Nuggets

Ingredients
  

  • 1 pound boneless skinless chicken breasts cut into 1 inch pieces
  • 1 cup pickle juice dill
  • ¾ cup whole milk
  • 1 egg
  • ¼ cup raw honey
  • 1 cup organic, unbleached all-purpose flour
  • 1¼ teaspoons sea salt
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • avocado oil spray

Instructions
 

Marinate the chicken

  • Place the cut up chicken breasts in a bowl and cover the chicken with about 1 cup of dill pickle juice, making sure the chicken is submerged.
    Place in the fridge for 15 minutes- overnight, depending on how much time you have and how much pickle flavor you like.

Make the Chicken Nuggets

  • Preheat the air fryer or oven to 400℉.
    In a medium size bowl, mix together the milk, egg, and honey until fully incorporated.
  • In another medium size bowl, combine the flour and seasonings: sea salt, garlic powder, and paprika.
  • Next, drain the pickle juice from the chicken. Now dust the pieces of chicken in the flour mixture, then coat the chicken in the egg mixture, and then once again dust with the flour mixture.
    Make sure to give the pieces of chicken a little shake before coating with the next mixture to ensure you achieve a light, crispy, coating.

Air fry the chicken

  • First spray the bottom of your baking sheet or air fryer with avocado oil to help the bottom of the nuggets brown. Now arrange the chicken nuggets in a single layer, making sure they don't touch too much.
  • Spray the the chicken nuggets with avocado oil to ensure they crisp up nicely.
    Air fry for about 18 minutes (9 per side), until the nuggets are fully cooked and crispy. Enjoy with your favorite dipping sauce!

The Best Creamy Cheeseburger Soup

Ingredients
  

  • 1 pound high-quality ground beef
  • 2 tablespoons butter
  • 2 stalks celery
  • 2 large carrots
  • ½ sweet onion
  • 2 cloves garlic
  • 32 oz chicken broth
  • 1 pound russet potatoes peeled and cubed
  • 1 cup heavy cream
  • 2 tablespoons arrowroot powder or cornstarch
  • 1 teaspoon Worcestershire sauce
  • ¼ teaspoon paprika
  • 2 cups white cheddar cheese
  • sea salt and black pepper to taste

Instructions

  • In a large dutch oven oven medium-high heat, brown the ground beef until it is full cooked. Remove from the pot and set aside.
  • Next, turn the heat to medium, and add the butter to the pot along with the celery, carrots, onion, and garlic. Allow the veggies to soften, about 5-7 minutes.
  • Add the chicken broth to the pot and allow the vegetables to simmer, lid on, for another 5 minutes.
    Now remove the lid and blend the vegetables into the sauce. *This can also be done in a blender or food processor, just scoop out the vegetables along with a little bit of the broth.
  • Now add the potatoes to the pot along with salt and pepper to taste and bring the soup to a boil over medium, medium-low heat.
    Simmer uncovered for 20-25 minutes or until the potatoes are fork tender.
  • Whisk the arrowroot powder into the heavy cream, then gradually stir the cream into the soup. Add the ground beef back in, along with the Worcestershire sauce, paprika, and shredded cheese.
  • Simmer 2 minutes, stir constantly, until the cheese is melted and the soup has thickened. Serve warm with toppings of your choice!
    Keeps well in the fridge for up to 3 days.

Broccoli Mac and Cheese

Ingredients
  

  • 12 oz Gluten Free Brown Rice Pasta any short pasta will work
  • 12 oz frozen broccoli florets
  • 2 cups grated sharp white cheddar optional: substitute yellow cheddar or a combo of both
  • ¼ cup salted butter
  • 2 tablespoons organic, unbleached all-purpose flour ( or 2 tbs arrowroot powder for a gluten free version)
  • 2 cups whole milk
  • ½ cup chicken bone broth or substitute for more half and half or milk
  • ¼ teaspoon paprika
  • sea salt to taste

Instructions
 

Boil the pasta

  • Cook the pasta according to package directions. The last 5 minutes of cook time, add in the broccoli. Drain the pasta and broccoli together.

Make the sauce

  • In a large skillet over medium heat, melt the butter. Next, add the flour and whisk for 1-2 minutes, then add in the whole milk and bone broth (if using).
  • Simmer for 5 minutes or until the sauce has thickened. Remove from the heat and add the shredded cheese, paprika, and salt to taste.
  • Gently stir in the pasta (gluten free pasta falls apart more easily than wheat pasta). Serve warm!

Peanut Butter and Jelly Oat Bars

Ingredients
  

For the Jelly

  • 1½ cups blackberries or raspberries
  • 2 tablespoons fresh lemon juice
  • ¼ cup raw sugar or coconut sugar
  • 1 tablespoon all-purpose flour or oat flour for gluten free

For the Bar

  • ¼ cup salted butter (½ stick)
  • ¼ cup maple syrup
  • ½ cup crunchy peanut butter (only ingredients should be peanuts and salt)
  • ½ cup all-purpose flour or oat flour for gluten free
  • 1 cup sprouted rolled oats (old fashioned oats) gluten free

Instructions
 

  • Preheat the oven to 375℉ and line a 9 x9 cake pan with unbleached parchment paper.

Make the jelly

  • In a small saucepan over medium-high heat, add the blackberries, lemon juice, and sugar.
    Cook until the blackberries has completely softened and is turning into a sauce, roughly 5 minutes.
  • Whisk in the flour, cook for 1 minute longer and then remove from the heat. Set aside to cool.

Make the bars

  • In a different saucepan over medium-high heat, melt the butter.
    Next, add in the maple syrup and peanut butter, stirring until well combined. Remove from the heat.
  • In a large bowl, add the oats and ½ cup all-purpose flour and combine.
    Now stir in the peanut butter mixture into the flour and oats.
  • Pour the blackberry jelly into the oat mixture and stir in until just a little bit, do not mix it in completely.
  • Press the oat bar mixture into the parchment lined baking pan. Bake for about 25 minutes, until the edges are golden brown.
    Let the bars cool in the pan for 10 minutes, then let them continue cooling on a wire rack.
  • Once the bars are completely cooled, cut into bars and serve!
    Keeps well in the fridge for up to 5 days.

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