Chicken Swedish Meatballs

Meatballs

• 1 lb ground chicken
• salt and pepper 
• 1 tsp onion flakes
• 1 tsp onion powder
• 2 tsp garlic powder
• 2 garlic cloves minced
• 2 eggs
• 1 tbs canola oil
• 1 1/2 cups bread crumbs
• 2 tbs worchestershire sauce
• 1/2 cup milk

Sauce:

• 1 stick butter melted
• 1/2 cup flour
• 1/2 cup coconut cream
• 4 cups beef broth
• 3 tbs worchestershire sauce
• 1 tsp pepper
• 1 tsp garlic salt
• parsley

1. mix together all ingredients for meatballs
2. bake at 400 degrees for 20 mins (flip half way through to avoid burning)
3. separate pan, melt butter and whisk in flour to create a roux
4. mix in the beef broth slowly
5. mix in the worchershire sauce, pepper and garlic salt
6. once the meatballs are cooked, add into the sauce and coat each meatball with the sauce
7. top with parsley (and pepper)
8. serve over egg noodles

Taco Stuffed Peppers

• 1 lb ground chicken
• 1 low sodium taco packet
• 2 cups of spinach
• 1 TBS chia seeds
• 1 can low sodium diced tomatoes drained
• salt and pepper
• 2 red peppers
• garlic powder
• shredded Mexican cheese for topping for each pepper half

1. Cut peppers in half lengthwise, boil in water for 5 mins and remove with tongs and let cool
2. brown chicken meat until cooked and add the taco packet (following instructions with water)
3. Add in the spinach, garlic powder, chia seeds and tomatoes
4. Mix together until the spinach is wilted into the meat
5. once cooked, place as much of the meat mixture into each of the pepper halves
6. place in the oven for about 20 mins
7. right before removing, place cheese on each of the peppers and remove once the cheese is melted

Chicken Sausage and Peppers

• 6 links of hot sausage
• 6 links of sweet sausage
• 2 cloves of garlic minced
• 2TBS coconut oil
• 3 peppers sliced
• 1 can diced tomatoes
• 3 cups spinach
• 2 TBS flax seed
• 1 package of brown gravy mix
• 1 box of pasta 

1. Add coconut oil and garlic to skillet on medium high heat
2. cut up the sausage and cook in the skillet about 7 mins per side
3. Cook the pasta in a seperate pan
4. mix 1 cup of water with the gravy mix and pour over the cooked sausage in the pan
5. add the peppers in as well
6. add in the tomatoes with the juice
7. add in flax seed
8. add in spinach and mix until wilted slightly
9. cook on medium until the sauce has thickened (add flour if needed to thicken slightly)
10. Add the cooked pasta to the sausage pan and mix well

Spaghetti Squash and Chicken Meatballs

• 1 lb ground chicken
• 1/4 cup Italian breadcrumbs
• dash fresh parsley
• 2 eggs beaten
• 1 TBS 2% milk
• 1 TBS ketchup
• 1/2 cup grated parm cheese
• 2 TBS flax seeds
• Dash of garlic powder
• dash salt and pepper
• 1 spaghetti squash
• 1 TBS olive oil
• 1 garlic clove minced
• 2 cups pasta sauce

1. Poke holes in the squash and bake on 400 for 45 mins
2. cut down the middle and let cool
3. scrap out with a fork into a bowl
4. top with pasta sauce
5. sauté minced garlic with oil
6. combine all ingredients and spoon into the sauté pan
7. cook on high until the chicken starts cooking through then flip to cook the other side
8. place on top of the squash and serve!

Cauliflower Topped Shepards Pie

• 1 lb of ground chicken
• 3 carrots chopped
• 2 celery stalks chopped
• 2 TBS coconut oil
• 2 garlic cloves minced
• 2 TBS flour to thicken as needed
• 2 TBS tomato paste
• 1 cup chicken broth
• 1 TBS Worcestershire sauce
• 1/2 cup corn
• 1/2 cup peas
• 2 handfuls of fresh spinach
• 1 tsp flax seed
• 1 TBS parsley
• 1 bag frozen cauliflower
• 2 TBS coconut milk
• salt and pepper to taste
• dash garlic powder

1. steam the cauliflower, blend in food processor, add milk, salt and pepper, garlic powder, seasoning as needed, let cool
2. heat coconut oil in skillet and add minced garlic and let brown
3. add in chopped carrots and celery until soft
4. add in ground chicken and season with salt and pepper and cook through
5. Add tomato paste, chicken broth and Worchester sauce and flour as needed
6. stir and let simmer 5 mins
7. mix in spinach, peas, corn and flax seed and mix
8. salt and pepper as needed, top with parsley
9. fill ramekins with meat mixture and top with cauliflower
10. top with a pinch of parm shredded cheese
11. bake at 425 for 20 mins or until browned on top
    
    
    
    
    

Pretzel Crusted Honey Mustard Chicken

• 4 Chicken breasts
• 1 cup of panko breadcrumbs
• 1 cup of pretzel crumbs
• salt and pepper to season
• 1/2 cup honey Dijon
• 1/2 cup honey
• 1/2 cup olive oil
• flour for dipping

1. Preheat to 400 degrees
2. food process the pretzels until breadcrumbs and mix with panko
3. make the sauce- mix honey, mustard, oil and salt and pepper until smooth and taste to see if you need to add more honey or mustard
4. Keep some of the sauce on the side for dipping afterwards
5. pound the chicken so it's thin
6. dip the chicken into the flour, then the honey mustard then the pretzel mixture
7. Bake for about 20 mins

"First Date" Chicken

• 4 Chicken breasts
• 1 TBS honey Dijon mustard per chicken breast
• Salt and Pepper to season
• Olive oil
• 1/2 cup Panko Breadcrumbs
• 1/2 cup Italian breadcrumbs
• 1/4 cup parm cheese
• Rosemary for seasoning

1. Preheat to 400 degrees
2. Pound the chicken breasts so they're thin and cook evenly
3. season with S+P and olive oil
4. Spread a thin layer of honey Dijon mustard over each breast
5. Mix the bread crumbs, cheese and rosemary together in a shallow dish
6. Dip the mustard side of the chicken breast into the breadcrumb mixture and push down firmly
7. Lightly mist each piece with cooking spray
8. Bake on the baking sheet for 20 mins until brown on top