May 23, 2024
Mushroom Chicken Bites
Ingredients
- 2 tablespoons oil
- 500g boneless chicken thighs, cut into 2cm pieces
- 1/2 teaspoon salt to taste
- 1/4 teaspoon cracked black pepper
- 2 teaspoons Italian seasoning
- 1/2 teaspoon each garlic powder and onion powder
- 1/2 teaspoon paprika
- 250g sliced brown mushrooms
- 3 tablespoons (60g) butter
- 1 brown shallot, chopped
- 1 green capsicum, seeded and chopped
- 4 cloves garlic, minced
- 2 tablespoons fresh chopped parsley
Directions
- Heat 1 tablespoon of oil in a large pan on medium-high heat. When oil is hot, add chicken. Season with salt, pepper, Italian seasoning, garlic powder, onion powder and paprika. Mix well and sear chicken all over until browned and cooked through, about 5-6 minutes. Transfer cooked chicken to a plate; set aside and keep warm.
- Heat remaining oil in the same pan with 1 tablespoon of butter. Add the mushrooms and cook, while stirring, until just beginning to brown and soften, about 3-4 minutes.
- Add the remaining butter to the pan. Let melt and sauté shallots and bell peppers until just soft and fragrant, about 3 minutes. Add the garlic and sauté until fragrant, about 30 seconds.
- Add the chicken back into the pan along with any juices released while resting. Mix through all of the ingredients to evenly coat in the pan juices. Continue cooking until all vegetables are soft and the chicken is cooked through, about 1-2 more minutes.
- Taste test and season with salt and pepper, if desired. Serve warm.
Nutrition Facts - 1 Serving
- Calories: 306
- Protein: 24g
- Carbohydrate: 6g
- Fats: 18g
- Fibre: 2g
- Sugars: 3g
In this bulletin we discuss updated information on the Ketogenic Diet. . .
Ingredients Salad 1 cup farro, dry ½ cup quinoa, dry 2 cups reduced-sodium vegetable broth (for cooking grains) 2 cups cooked chicken breast, diced or shredded 1 cucumber, diced 1 cup cherry tomatoes, halved 1 green bell pepper, diced ¾ cup canned corn, drained and rinsed ½ cup black olives, sliced ¼ cup red onion, finely diced 1 cup chickpeas, drained and rinsed ¼ cup fresh parsley, chopped ½ cup feta cheese, crumbled Dressing ¼ cup olive oil 3 tbsp red wine vinegar (or apple cider vinegar) 1 tsp Dijon mustard 1 tsp dried oregano 1–2 tsp honey or maple syrup (to taste) ½ tsp salt (adjust as needed) ¼ tsp black pepper Instructions Step 1 - Cook the grains Rinse farro and quinoa. Combine with vegetable broth in a pot. Bring to a boil, reduce to a simmer, cover, and cook 20–25 minutes until tender. Drain any excess liquid and let cool slightly. Step 2- Prepare the salad base In a large bowl, add cooked grains, chicken, cucumber, tomatoes, bell pepper, corn, olives, red onion, chickpeas, and parsley. Step 3 - Make the dressing Whisk olive oil, vinegar, Dijon mustard, oregano, honey/maple syrup, salt, and pepper until smooth. Step 4 - Assemble Pour dressing over the salad and toss gently to combine. Sprinkle feta on top and mix lightly. Step 5 - Chill or serve Serve immediately or refrigerate 30–60 minutes to let flavors develop. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes Nutrient Value: Calories: 520 -560kcal | Protein: 38-42g | Fat: 20-23g | Carbohydrates: 48-52g | Fibre: 11 - 14g
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