This meal is not only healthy, its easy and well rounded covering all the nutritional guideline recommendations.
Recipe:
- 1 organic free range chicken (@coolspringsranch is where I get all my meat)
- 2 apples
- 4 garlic
- 1 onion
Preheat oven to 350 degrees. Place chicken in a cast iron frying pan and stuff with apples, garlic and onion. If it doesnt all fit in the cavity, put the remainder around the chicken in the pan. Add 2 inches of water. Season the chicken with salt, pepper and garlic powder. Roast in the oven for approx. 2 hours depending on the size of chicken. Check for doneness by inserting a meat thermometer into the thigh. It should register 165 degrees. Remove from oven and put the chicken on a plate and cover tightly with tin foil to let rest, this makes it juicer! Chicken can sit covered while you cook the rest of the meal.
Quinoa
In a medium pot add 4 cups of water and bring to a boil. Add 2 cups of quinoa, reduce heat to low and cover. Cook for 10 minutes and turn off heat. Leave in pot with lid on until ready to serve. I always cook extra quinoa for extra meals throughout the week. It also freezes very well.
Sauteed Broccolli and Peppers
- 1 cup of broccolli per person
- 1 pepper
- 1 garlic
- 1-2 tbsp of coconut aminos
- 1 tbsp of balsamic vinegar
- 2 slices of chopped up organic free range bacon, chopped (optional)
Sautee bacon for approx 3 minutes until some of the fat renders. If you choose not to use bacon substitute with 3/4 tbsp of olive oil. Add broccolli, peppers, coconut aminos and balsamic vinegar. Sautee until cooked approx. 7 min. Clear an opening in pan and add garlic, cook for approx. 30 seconds until fragrant and then stir to combine.
To Serve:
Serve 4 oz. of meat per person. Top the sauteed veggies on top of a bed of quinoa. I love to always add sauerkraut, 1/4 sliced avocado and some cashew cream on the side. Or a bean dip for those that dont eat nuts. You can also drizzle with some balsamic reduction or some hot sauce on the side.