Chicken Thighs Are Good For You? YES!

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Ingredients

  • 1 Package of 4-6 Boneless, Chicken Thighs
  • Light Sprinkle of Coarse Salt
  • Light Sprinkle of Ground Pepper
  • Light Sprinkle of Garlic Powder
  • VERY Light Drizzle of EVOO 
  • 1 Small Yellow Onion, Sliced

Step 1

Pre-heat oven to 375 degrees. Place your 4-6 chicken thighs onto a glass cooking dish.

Step 2

Lightly sprinkle the coarse salt, pepper and garlic powder over your chicken thighs. Gently drizzle EVOO over the thighs. 

Step 3

Randomly place your sliced yellow onions around and on top of your chicken thighs.  

Step 4

Cook for about 30-45 minutes. You will know when your chicken thighs are cooked when there is no longer any evidence of raw pink color and the juices run clear. You can use an instant-read thermometer inserted into the thickest part of the thigh. It should read 165 degrees F (74 degrees C). 

Step 5

Remove the cooked chicken thighs from the oven. Gently cover the cooked chicken thighs with aluminum foil and let the chicken thighs rest for 5-10 minutes to lock in their natural juices. Store in a glass container for 2-3 days. Keeping this well-balanced, protein-packed dish readily available will keep you on your clean eating path. 

Faster Than a Swimming Salmon

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Ingredients:

  • 3/4 - 1 Pound of Salmon (I prefer the wild salmon)
  • Sea Salt or Kosher Salt
  • Organic Cracked Pepper
  • Organic Onion Powder
  • Organic Garlic Powder
  • Spray Canola Oil

Step 1

Pre-heat oven to 400 degrees. 

Step 2

Spray and season your parchment-lined cookie sheet with your oil/spray of preference, 1/4 tsp salt and 1/4 tsp pepper.

Step 3

Place your fish/cod/salmon on top of your blanket of oil, s & p. 

Step 4

Season the entire top of your fish now with a gentle sprinkling of these seasonings: 1/4 tsp of salt, 1/4 tsp of pepper, 1/4 tsp of organic onion powder, 1/4 tsp of organic garlic powder. In order to seal your seasoning, spray/drizzle your oil on top of your seasoned fish. 

Step 5

Place your seasoned fish into your pre-heated oven for 20-30 minutes. 

Pro Tip: I like to cook my fish for about 20 minutes and finish it off with a high broil for about 3-5 minutes. Lightly cover with aluminum foil once taken out of the oven. That will give your fish a little recovery time for all it's working out.  

Meet Your Good CARB Friends: Cauliflower & Broccoli

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Ingredients

  • 1-2 Heads of Cauliflower or Broccoli
  • Coarse Salt
  • Ground Pepper
  • Organic Garlic Powder
  • Organic Onion Powder
  • EVOO (optional)
  • 1-2 Peeled Garlic Cloves
  • 1 Pot of Boiling Hot Water
  • Fresh Lemon Juice

Step 1

Fill a medium pot with water, add your garlic cloves and bring to a boil.

Step 2

Place the trimmed cauliflower/broccoli into the salted boiling water. Simmer until fork-tender, about 3-5 minutes.

Step 3

Take the cauliflower/broccoli off the stove. Pour the contents into a colander that is placed in your clean sink. Place a clean hand towel over your colander. This will allow your cauliflower/broccoli to complete the cooking process. 

Step 4

Cut the cauliflower/broccoli into desired pieces and place in a glass mixing bowl. Set 1-2 servings aside. Drizzle 1-2 tbsp of EVOO over your "Good Carb" veggies. Sprinkle salt, pepper, garlic powder and onion powder to taste. Squeeze some fresh lemon juice over the top. Toss and enjoy or store for later.

Pro Tip: Once your Good Carb friends are cooked and steamed, store some un-seasoned cauliflower or broccoli for your on-the-go snacks. You can eat them with some hummus, avocado, egg whites or a cooked chicken thigh.