Other meal prep packed healthy salads we keep in the fridge on repeat are healthy chicken salad and healthy egg salad. Helps a lot with eating healthy. Enjoy!
Types of Canned Tuna
Canned tuna divides into 2 main categories – packed in oil and packed in water.I buy canned tuna packed in water. I do not see a need for extra oil as we drain it anyways.
Albacore tuna has less “fishy” taste and white “meaty” texture. Yellowfin/skipjack/light tuna is tan to pink in colour and has more strong fish taste.
I always buy chunky one vs. whole because it’s cheaper.
How Long Can You Refrigerate Tuna Salad?
Tuna salad tastes best cold. After making one, let your healthy tuna salad sit in the fridge for at least 30 minutes and you will see what I mean.Here is the best part – tuna salad can be refrigerated for up to 5 days. It is perfect for meal prep – school and work lunches, cold summer dinner, weekend easy lunch. I like to make tuna salad in a large Pyrex glass bowl, then just pop a lid on and refrigerate.
Tuna salad has really grown on me. It is not something I ate growing up in Ukraine.
HEALTHY TUNA SALAD
Cook Time: 0 minutes
Total Time: 15 minutes
Yield: 10 servings 1x
Category: Salad
Method: No Cook
Cuisine: North American
Ingredients
- 4 cans (6 oz each) tuna packed in water
- 2 small dill pickles, diced
- 1 large celery rib, diced
- 1/4 cup red onion, minced
- 1 garlic clove, grated
- 1 tbsp lemon juice or vinegar
- 1/4 tsp salt
- Ground black pepper, to taste
- 3/4 cup plain (Greek) yogurt, 2%+ fat
- 1/4 cup mayo (I use avocado oil one)
Instructions
- Drain cans with tuna well. I usually press onto the lid while pressing it.
- Transfer to a large bowl and separate into flakes with a fork.
- Add pickles, celery, red onion, garli, lemon juice, salt, pepper, yogurt and mayo.
- Stir well with a fork and refrigerate.
- Serve cold in a sandwich or over lettuce leaves.
Store: Refrigerate tightly covered for up to 5 days.
Notes
You can add curry powder to taste. Also feel free to mix in some cooked pasta for tuna pasta salad.Images & Text Source: ifoodreal
This is a sponsored conversation on behalf of Blue Harbor Fish Co; all opinions and text are my own. Thank you for supporting the brands that support this site!
15-minute crispy fried tuna patties
prep time: 5 MINUTES
cook time: 10 MINUTES
total time: 15 MINUTES
This crispy fried tuna patties recipe is a super quick, easy, and healthy dinner idea! Adding a touch of mayo keeps these tuna cakes tender on the inside, yet crunchy and delicious on the outside…
ingredients
- 4 (3-oz.) pouches Blue Harbor Albacore Tuna (or drained canned tuna)*
- 1 egg
- 1/4 cup finely chopped white onion
- 2 tablespoons finely chopped fresh parsley
- 1 tablespoon mayonnaise
- 1 teaspoon Sriracha sauce
- zest and juice of 1/2 lemon
- 1/4 teaspoon salt
- 1/2 cup breadcrumbs
- 3 tablespoons avocado oil (or your preferred oil)
instructions
- Add the tuna to a large bowl. Stir in the onions and fresh parsley.
- In a smaller bowl, whisk together the egg, mayonnaise, Sriracha, lemon zest, and lemon juice.
- Add the liquid mixture to the tuna mixture and stir together. Add the breadcrumbs, and use your hands to combine and mix evenly.
- Divide the mixture into 4 equal portions, about 1/2 cup each. Shape into 4 patties, each about 1 inch thick.
- Heat the avocado oil (or your desired cooking oil) over medium heat. Using a fish turner, gently lay the tuna patties in the pan, and cook until browned, about 3-4 minutes on each side. Season with additional salt and pepper, as desired. Serve warm.
notes
Out of bread crumbs? Use an equal amount of crushed saltine or butter crackers instead. Not a fan of Sriracha? Go ahead and skip it (although it really doesn't add much heat). Swap the lemon and fresh parsley for lime and cilantro for a change of pace.nutrition information:
YIELD: 4 servingsSERVING SIZE: 1 tuna patty
Amount Per Serving: CALORIES: 222.5 TOTAL FAT: 9.5g SATURATED FAT: 1.9g CHOLESTEROL: 87.2mg SODIUM: 359.9mg CARBOHYDRATES: 11.3g FIBER: 0.9gSUGAR: 1.9gPROTEIN: 22.5g
Images & Text Source: unsophisticook
The Perfect Grilled Chicken Recipe
It’s time. This Cilantro Lime Chicken recipe has been on my site now for over 3 years. It was in need of a desperate facelift to be lighter and brighter! But honestly that’s what this recipe tastes like too. Fresh and light with a pop of flavor in your mouth.There’s a reason it has over 771,000 pins on Pinterest y’all! It’s because the recipe is that amazing!
The key to my version of cilantro lime chicken is a quick marinade.
Cilantro Lime Chicken with Avocado Salsa
Cook Time: 12 mins
Total Time: 27 mins
Yield: 4 1x
Category: Chicken
Method: Grill
Cuisine: Mexican
Ingredients
Cilantro Lime Chicken:
- 1.5 lb. boneless chicken breast
- 1/4 cup lime juice
- 2 tablespoons olive oil
- 1/4 cup fresh cilantro
- 1/2 teaspoon ground cumin
- 1/4 teaspoon salt
Avocado Salsa:
- 4 avocados, diced
- 1/2 cup fresh cilantro, diced
- 3 tablespoons lime juice
- 1/2 tablespoon red wine vinegar
- 1/2 teaspoon red pepper flakes
- 1 garlic clove, minced
- salt to taste
Instructions
- To a small bowl, add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 teaspoon of salt. Whisk until mixed.
- Add chicken and marinade to a large ziplock bag. Let chicken marinate for 15 minutes.
- Preheat grill to medium high heat (about 400°F). Place chicken on grill and grill each side for 4-6 minutes, until chicken is no longer pink. Remove and let sit.
- To make the avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tablespoons lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix.
- Top Cilantro Lime Chicken with fresh Avocado Salsa.
Tips for the BEST Grilled Chicken:
- Even chicken breast are key! Make sure to either cut your chicken breasts in half or pound them out to be the same size thickness. This will help ensure the marinade soaks into the meat AND that they will cook evenly!
- Generously oil your grill grates. Either spray with cooking spray or soak a rag with olive oil and rub down your grill grates. Doing so will help the chicken not stick.
- Bring chicken to room temperature before place on the grill. When you place protein on the grill or any heat source, it will seize up. But if you place a room temperature protein on the grill, it will cook more evenly through and through. (I usually bring my chicken out of the refrigerator at least 15 minutes before cooking.)
- Before placing the chicken on the grill. Make sure your grill is hot. (usually 375-400°F) The hotter the grill the better the sear marks, which will give you a crispy outside and tender juicy chicken on the inside.
- Once cooked through, about 4-7 minutes per side. Remove chicken from the grill and let rest for 5-10 minutes before slicing into it. This allows the juices to redistribute.
Nutrition
Serving Size: 4 oz. chicken + salsaCalories: 317
Sugar: 1 g
Sodium: 239 mg
Fat: 22 g
Saturated Fat: 3 g
Carbohydrates: 11 g
Fiber: 7 g
Protein: 24 g
Cholesterol: 55 mg
Images & Text Source: joyfulhealthyeats
easy Cilantro Lime Chicken with deliciously tasty marinade, low in carbs and perfect for keto, paleo, and whole30 diets.
CILANTRO LIME GRILLED CHICKEN
Cook Time: 10 minutes
Marinate: 30 mins
Total Time: 50 minutes
Total Carbs: 1 g
Net Carbs: 4 g
Protein: 22 g
Servings: 8
Ingredients
- 8 Boneless skinless chicken thighs , about 2lb
MARINADE
- 1 cup cilantro leaves, packed , measure un-chopped leaves, about 1/2 bunch
- 1 tsp lime zest
- 1/4 cup lime juice , about 3 limes
- 3 cloves garlic , chopped
- 1 tsp cumin
- 1 tsp salt
- 1 tsp black pepper
- 3 tbsp olive oil
Garnish
- cilantro leaves
- lime wedges
Instructions
- Add all the marinade ingredients to a blender, and pulse until smooth.
- Place the chicken pieces in a bowl or ziplock bag and add in the marinade and ensure that the chicken is evenly coated.
- Let it marinate in the fridge for 30 minutes or up to 4 hours.
Stove Top Method
- Heat a cast iron grill pan on a medium high heat and brush with olive oil
- Grill each piece of chicken for about 5 minutes per side or until it reaches an internal temperature of 165°F, check using a digital meat thermometer. (I do not recommend this method for cooking bone in thighs, use the oven or the grill).
Oven Baked Method
- Preheat your oven to 375°F
- Bake the marinated boneless skinless chicken thighs for 25-30 minutes, Bone in thighs usually take about 45 minutes to cook.
- Check that they are fully cooked to an internal temperature of 165°F by using a digital meat thermometer.
Grilling Method
- Sear the chicken pieces for about two to three minutes per side over the hottest part of the grill first.
- You may need to move the chicken to the less hot part off the grill to finish cooking it, especially if you are using bone in thighs as they will take longer to cook than boneless skinless or pounded thin chicken breast and may burn before they are fully cooked if left over the hottest part of the grill.
- Boneless skinless thighs may take about 4-5 mins per side to cook, bone in thighs can take up to 15 minutes per side.
- Check that it is fully cooked to an internal temperature of 165°F using a digital meat thermometer.
Recipe Notes
Nutrition – Serving size is one boneless skinless chicken thigh, net carbs are less than 1g per serving.Marinate Time – For best results try to marinate it for at least thirty minutes or up to four hour.
Storage – cooked cilantro lime chicken will keep in the fridge in an airtight container for three to four days.
Images & Text Source: noshtastic
I love to have myself some flavorful and delicious chicken pasta. With creamy white wine parmesan sauce! I can use it to make a simple meal that is flavor packed in no time. I think there’s nothing better than having a restaurant quality pasta dish on the table within minutes! Especially when I’m treating my family and friends. They love a good creamy pasta dish any night of the week!
ITALIAN CHICKEN PASTA IN CREAMY WHITE WINE PARMESAN CHEESE SAUCE
Course: Main Course
Cuisine: Italian
Keyword: chicken pasta
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 985kcal
INGREDIENTS
FOR COOKING CHICKEN:
- 4 boneless skinless chicken breasts (halved horizontally and paper towel dried)
- 1/2 cup flour
- 1 teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon garlic powder
- 2 teaspoons Italian seasoning
- 2 tablespoons olive oil
PASTA:
- 12 oz of spaghetti
WHITE WINE PARMESAN SAUCE:
- 4 tablespoons butter
- 1 small yellow onion (or use 1/2 onion) chopped
- 4 garlic cloves minced
- 2 scallions chopped
- 2 small tomatoes diced
- 1 tablespoon flour
- 1 cup heavy cream
- 1 cup white wine
- ½ cup Parmesan cheese shredded
- 1 teaspoon Italian Seasoning
- 1/2 teaspoon salt more to taste
- ¼ teaspoon crushed red pepper flakes
INSTRUCTIONS
- PREPARING CHICKEN BREASTS: Make sure to cut chicken breasts horizontally to make them thin. Paper towel dry the chicken.
- In a large bowl, combine flour, salt, black pepper, garlic powder and Italian seasoning. Stir well to blend. Using a fork or tongs, coat the chicken breasts in the flour mixture by pressing into the mixture with tongs and then flipping the chicken over to coat the other side. Set aside.
- COOKING CHICKEN BREASTS: Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Once the skillet is hot, place flour coated chicken breasts in the skillet and cook for 4 to 5 minutes on each side, until golden brown on both sides and cooked through, turning once between cooking, about 8-10 minutes. Remove chicken from pan and set aside.
- SAUCE: Add butter, diced yellow onion and minced garlic cloves to pan. Cook on medium high until onions and garlic are translucent, about 2 minutes. Next add chopped scallions and tomatoes. Add 1 tablespoon flour to pan and whisk to combine.
- Now add heavy cream, wine, Italian Seasoning, salt and red pepper flakes. Bring mixture to a simmering point and then add ½ cup of shredded Parmesan cheese. Use a whisk or a wooden spoon and mix it in until you have a smooth mixture.
- COOKING PASTA according to your package instructions in salty water. I like pasta that is neither too hard nor too soft, so I always cook it Al Dente. Drain, but do not rinse.
- FINAL ASSEMBLY: Add cooked pasta to the skillet with the sauce and stir to combine on low heat for 2-4 minutes. Taste and add salt, if needed. Return chicken to skillet on top of the pasta and allow it to warm up for an additional 5 minutes.
- SERVE chicken either on top or next to pasta and sprinkle with Parmesan cheese, if desired.
Images & Text Source
Prep: 20 mins
Cook: 6 mins
Total: 26 mins
Servings: 12
Yield: 12 servings
Ingredients
- 2 large eggs
- 3 tablespoons honey
- 3 tablespoons Dijon mustard
- 2 ½ tablespoons soy sauce
- 1 tablespoon crushed garlic
- 3 cups bread crumbs, or as needed
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- 2 cups vegetable oil for frying
- 12 boneless chicken breast halves, pounded very thin
- 1 lemon, cut into wedges
Directions Instructions
- Whisk eggs, honey, Dijon mustard, soy sauce, and garlic together in a bowl. Mix bread crumbs, salt, and pepper together in a shallow bowl.
- Heat 1/2 to 1 inch of vegetable oil in a heavy skillet to 350 degrees F (175 degrees C). You can also use a deep fryer.
- Put chicken slices in the egg mixture and knead until fully coated. Press chicken in the bread crumbs until evenly coated.
- Working in batches, carefully place chicken in the hot oil using tongs and cook until no longer pink in the center and browned on the outside, 3 to 4 minutes per side. Drain on paper towels and serve with lemon wedges.
Cook's Note:
To double the crust on the chicken, dip chicken in bread crumbs 2 times.Editor's Note:
Nutrition data for this recipe includes the full amount of breading ingredients. The actual amount of breading consumed will vary. We have determined the nutritional value of oil for frying based on a retention value of 10% after cooking. The exact amount will vary depending on cooking time and temperature, ingredient density, and specific type of oil used.Nutrition Facts
Per Serving:268.2 calories; 22.6 g protein; 25.3 g carbohydrates; 79.4 mg cholesterol; 727.3 mg sodium.
Images & Text Source: allrecipes
Best Chicken Piccata With Lemon Sauce
Ingredients
- 8 boneless skinless chicken breast halves (4 ounces each)
- 3 teaspoons olive oil, divided
- 2 tablespoons butter
- 1/2 cup all-purpose flour
- 1/2 cup grated Parmesan cheese
- 1/2 cup egg substitute
- 1/2 teaspoon salt
- 2 tablespoons plus 1/4 cup dry white wine or chicken broth, divided
- 1/4 cup minced fresh parsley
- 1/8 teaspoon hot pepper sauce
- 5 tablespoons lemon juice, divided
- 3 garlic cloves, minced
Instructions
- Flatten chicken to 1/4-in. thickness. In a shallow dish, combine the egg substitute, 2 tablespoons wine, 2 tablespoons lemon juice, garlic, and hot pepper sauce. In an another shallow dish, combine the flour, Parmesan cheese, parsley, and salt. Coat chicken with flour mixture, dip in egg substitute mixture, then coat again with flour mixture.
- In a large nonstick skillet, brown four chicken breast halves in 1-1/2 teaspoons oil for 3-5 minutes on each side or until juices run clear. Remove and keep warm. Drain drippings. Repeat with remaining chicken and oil. Remove and keep warm.
- In the same pan, melt butter. Add the remaining wine and lemon juice. Bring to a boil. Boil, uncovered, until sauce is reduced by a fourth. Drizzle over chicken.
Images & Text Source: food.menuhd.com
Other meal prep packed healthy salads we keep in the fridge on repeat are healthy chicken salad and healthy egg salad. Helps a lot with eating healthy. Enjoy!
Types of Canned Tuna
Canned tuna divides into 2 main categories – packed in oil and packed in water.I buy canned tuna packed in water. I do not see a need for extra oil as we drain it anyways.
Albacore tuna has less “fishy” taste and white “meaty” texture. Yellowfin/skipjack/light tuna is tan to pink in colour and has more strong fish taste.
I always buy chunky one vs. whole because it’s cheaper.
How Long Can You Refrigerate Tuna Salad?
Tuna salad tastes best cold. After making one, let your healthy tuna salad sit in the fridge for at least 30 minutes and you will see what I mean.Here is the best part – tuna salad can be refrigerated for up to 5 days. It is perfect for meal prep – school and work lunches, cold summer dinner, weekend easy lunch. I like to make tuna salad in a large Pyrex glass bowl, then just pop a lid on and refrigerate.
Tuna salad has really grown on me. It is not something I ate growing up in Ukraine.
HEALTHY TUNA SALAD
Cook Time: 0 minutes
Total Time: 15 minutes
Yield: 10 servings 1x
Category: Salad
Method: No Cook
Cuisine: North American
Ingredients
- 4 cans (6 oz each) tuna packed in water
- 2 small dill pickles, diced
- 1 large celery rib, diced
- 1/4 cup red onion, minced
- 1 garlic clove, grated
- 1 tbsp lemon juice or vinegar
- 1/4 tsp salt
- Ground black pepper, to taste
- 3/4 cup plain (Greek) yogurt, 2%+ fat
- 1/4 cup mayo (I use avocado oil one)
Instructions
- Drain cans with tuna well. I usually press onto the lid while pressing it.
- Transfer to a large bowl and separate into flakes with a fork.
- Add pickles, celery, red onion, garli, lemon juice, salt, pepper, yogurt and mayo.
- Stir well with a fork and refrigerate.
- Serve cold in a sandwich or over lettuce leaves.
Store: Refrigerate tightly covered for up to 5 days.
Notes
You can add curry powder to taste. Also feel free to mix in some cooked pasta for tuna pasta salad.Images & Text Source: ifoodreal
This is a sponsored conversation on behalf of Blue Harbor Fish Co; all opinions and text are my own. Thank you for supporting the brands that support this site!
15-minute crispy fried tuna patties
prep time: 5 MINUTES
cook time: 10 MINUTES
total time: 15 MINUTES
This crispy fried tuna patties recipe is a super quick, easy, and healthy dinner idea! Adding a touch of mayo keeps these tuna cakes tender on the inside, yet crunchy and delicious on the outside…
ingredients
- 4 (3-oz.) pouches Blue Harbor Albacore Tuna (or drained canned tuna)*
- 1 egg
- 1/4 cup finely chopped white onion
- 2 tablespoons finely chopped fresh parsley
- 1 tablespoon mayonnaise
- 1 teaspoon Sriracha sauce
- zest and juice of 1/2 lemon
- 1/4 teaspoon salt
- 1/2 cup breadcrumbs
- 3 tablespoons avocado oil (or your preferred oil)
instructions
- Add the tuna to a large bowl. Stir in the onions and fresh parsley.
- In a smaller bowl, whisk together the egg, mayonnaise, Sriracha, lemon zest, and lemon juice.
- Add the liquid mixture to the tuna mixture and stir together. Add the breadcrumbs, and use your hands to combine and mix evenly.
- Divide the mixture into 4 equal portions, about 1/2 cup each. Shape into 4 patties, each about 1 inch thick.
- Heat the avocado oil (or your desired cooking oil) over medium heat. Using a fish turner, gently lay the tuna patties in the pan, and cook until browned, about 3-4 minutes on each side. Season with additional salt and pepper, as desired. Serve warm.
notes
Out of bread crumbs? Use an equal amount of crushed saltine or butter crackers instead. Not a fan of Sriracha? Go ahead and skip it (although it really doesn't add much heat). Swap the lemon and fresh parsley for lime and cilantro for a change of pace.nutrition information:
YIELD: 4 servingsSERVING SIZE: 1 tuna patty
Amount Per Serving: CALORIES: 222.5 TOTAL FAT: 9.5g SATURATED FAT: 1.9g CHOLESTEROL: 87.2mg SODIUM: 359.9mg CARBOHYDRATES: 11.3g FIBER: 0.9gSUGAR: 1.9gPROTEIN: 22.5g
Images & Text Source: unsophisticook
The Perfect Grilled Chicken Recipe
It’s time. This Cilantro Lime Chicken recipe has been on my site now for over 3 years. It was in need of a desperate facelift to be lighter and brighter! But honestly that’s what this recipe tastes like too. Fresh and light with a pop of flavor in your mouth.There’s a reason it has over 771,000 pins on Pinterest y’all! It’s because the recipe is that amazing!
The key to my version of cilantro lime chicken is a quick marinade.
Cilantro Lime Chicken with Avocado Salsa
Cook Time: 12 mins
Total Time: 27 mins
Yield: 4 1x
Category: Chicken
Method: Grill
Cuisine: Mexican
Ingredients
Cilantro Lime Chicken:
- 1.5 lb. boneless chicken breast
- 1/4 cup lime juice
- 2 tablespoons olive oil
- 1/4 cup fresh cilantro
- 1/2 teaspoon ground cumin
- 1/4 teaspoon salt
Avocado Salsa:
- 4 avocados, diced
- 1/2 cup fresh cilantro, diced
- 3 tablespoons lime juice
- 1/2 tablespoon red wine vinegar
- 1/2 teaspoon red pepper flakes
- 1 garlic clove, minced
- salt to taste
Instructions
- To a small bowl, add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 teaspoon of salt. Whisk until mixed.
- Add chicken and marinade to a large ziplock bag. Let chicken marinate for 15 minutes.
- Preheat grill to medium high heat (about 400°F). Place chicken on grill and grill each side for 4-6 minutes, until chicken is no longer pink. Remove and let sit.
- To make the avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tablespoons lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix.
- Top Cilantro Lime Chicken with fresh Avocado Salsa.
Tips for the BEST Grilled Chicken:
- Even chicken breast are key! Make sure to either cut your chicken breasts in half or pound them out to be the same size thickness. This will help ensure the marinade soaks into the meat AND that they will cook evenly!
- Generously oil your grill grates. Either spray with cooking spray or soak a rag with olive oil and rub down your grill grates. Doing so will help the chicken not stick.
- Bring chicken to room temperature before place on the grill. When you place protein on the grill or any heat source, it will seize up. But if you place a room temperature protein on the grill, it will cook more evenly through and through. (I usually bring my chicken out of the refrigerator at least 15 minutes before cooking.)
- Before placing the chicken on the grill. Make sure your grill is hot. (usually 375-400°F) The hotter the grill the better the sear marks, which will give you a crispy outside and tender juicy chicken on the inside.
- Once cooked through, about 4-7 minutes per side. Remove chicken from the grill and let rest for 5-10 minutes before slicing into it. This allows the juices to redistribute.
Nutrition
Serving Size: 4 oz. chicken + salsaCalories: 317
Sugar: 1 g
Sodium: 239 mg
Fat: 22 g
Saturated Fat: 3 g
Carbohydrates: 11 g
Fiber: 7 g
Protein: 24 g
Cholesterol: 55 mg
Images & Text Source: joyfulhealthyeats
easy Cilantro Lime Chicken with deliciously tasty marinade, low in carbs and perfect for keto, paleo, and whole30 diets.
CILANTRO LIME GRILLED CHICKEN
Cook Time: 10 minutes
Marinate: 30 mins
Total Time: 50 minutes
Total Carbs: 1 g
Net Carbs: 4 g
Protein: 22 g
Servings: 8
Ingredients
- 8 Boneless skinless chicken thighs , about 2lb
MARINADE
- 1 cup cilantro leaves, packed , measure un-chopped leaves, about 1/2 bunch
- 1 tsp lime zest
- 1/4 cup lime juice , about 3 limes
- 3 cloves garlic , chopped
- 1 tsp cumin
- 1 tsp salt
- 1 tsp black pepper
- 3 tbsp olive oil
Garnish
- cilantro leaves
- lime wedges
Instructions
- Add all the marinade ingredients to a blender, and pulse until smooth.
- Place the chicken pieces in a bowl or ziplock bag and add in the marinade and ensure that the chicken is evenly coated.
- Let it marinate in the fridge for 30 minutes or up to 4 hours.
Stove Top Method
- Heat a cast iron grill pan on a medium high heat and brush with olive oil
- Grill each piece of chicken for about 5 minutes per side or until it reaches an internal temperature of 165°F, check using a digital meat thermometer. (I do not recommend this method for cooking bone in thighs, use the oven or the grill).
Oven Baked Method
- Preheat your oven to 375°F
- Bake the marinated boneless skinless chicken thighs for 25-30 minutes, Bone in thighs usually take about 45 minutes to cook.
- Check that they are fully cooked to an internal temperature of 165°F by using a digital meat thermometer.
Grilling Method
- Sear the chicken pieces for about two to three minutes per side over the hottest part of the grill first.
- You may need to move the chicken to the less hot part off the grill to finish cooking it, especially if you are using bone in thighs as they will take longer to cook than boneless skinless or pounded thin chicken breast and may burn before they are fully cooked if left over the hottest part of the grill.
- Boneless skinless thighs may take about 4-5 mins per side to cook, bone in thighs can take up to 15 minutes per side.
- Check that it is fully cooked to an internal temperature of 165°F using a digital meat thermometer.
Recipe Notes
Nutrition – Serving size is one boneless skinless chicken thigh, net carbs are less than 1g per serving.Marinate Time – For best results try to marinate it for at least thirty minutes or up to four hour.
Storage – cooked cilantro lime chicken will keep in the fridge in an airtight container for three to four days.
Images & Text Source: noshtastic
I love to have myself some flavorful and delicious chicken pasta. With creamy white wine parmesan sauce! I can use it to make a simple meal that is flavor packed in no time. I think there’s nothing better than having a restaurant quality pasta dish on the table within minutes! Especially when I’m treating my family and friends. They love a good creamy pasta dish any night of the week!
ITALIAN CHICKEN PASTA IN CREAMY WHITE WINE PARMESAN CHEESE SAUCE
Course: Main Course
Cuisine: Italian
Keyword: chicken pasta
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 985kcal
INGREDIENTS
FOR COOKING CHICKEN:
- 4 boneless skinless chicken breasts (halved horizontally and paper towel dried)
- 1/2 cup flour
- 1 teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon garlic powder
- 2 teaspoons Italian seasoning
- 2 tablespoons olive oil
PASTA:
- 12 oz of spaghetti
WHITE WINE PARMESAN SAUCE:
- 4 tablespoons butter
- 1 small yellow onion (or use 1/2 onion) chopped
- 4 garlic cloves minced
- 2 scallions chopped
- 2 small tomatoes diced
- 1 tablespoon flour
- 1 cup heavy cream
- 1 cup white wine
- ½ cup Parmesan cheese shredded
- 1 teaspoon Italian Seasoning
- 1/2 teaspoon salt more to taste
- ¼ teaspoon crushed red pepper flakes
INSTRUCTIONS
- PREPARING CHICKEN BREASTS: Make sure to cut chicken breasts horizontally to make them thin. Paper towel dry the chicken.
- In a large bowl, combine flour, salt, black pepper, garlic powder and Italian seasoning. Stir well to blend. Using a fork or tongs, coat the chicken breasts in the flour mixture by pressing into the mixture with tongs and then flipping the chicken over to coat the other side. Set aside.
- COOKING CHICKEN BREASTS: Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Once the skillet is hot, place flour coated chicken breasts in the skillet and cook for 4 to 5 minutes on each side, until golden brown on both sides and cooked through, turning once between cooking, about 8-10 minutes. Remove chicken from pan and set aside.
- SAUCE: Add butter, diced yellow onion and minced garlic cloves to pan. Cook on medium high until onions and garlic are translucent, about 2 minutes. Next add chopped scallions and tomatoes. Add 1 tablespoon flour to pan and whisk to combine.
- Now add heavy cream, wine, Italian Seasoning, salt and red pepper flakes. Bring mixture to a simmering point and then add ½ cup of shredded Parmesan cheese. Use a whisk or a wooden spoon and mix it in until you have a smooth mixture.
- COOKING PASTA according to your package instructions in salty water. I like pasta that is neither too hard nor too soft, so I always cook it Al Dente. Drain, but do not rinse.
- FINAL ASSEMBLY: Add cooked pasta to the skillet with the sauce and stir to combine on low heat for 2-4 minutes. Taste and add salt, if needed. Return chicken to skillet on top of the pasta and allow it to warm up for an additional 5 minutes.
- SERVE chicken either on top or next to pasta and sprinkle with Parmesan cheese, if desired.
Images & Text Source
Prep: 20 mins
Cook: 6 mins
Total: 26 mins
Servings: 12
Yield: 12 servings
Ingredients
- 2 large eggs
- 3 tablespoons honey
- 3 tablespoons Dijon mustard
- 2 ½ tablespoons soy sauce
- 1 tablespoon crushed garlic
- 3 cups bread crumbs, or as needed
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- 2 cups vegetable oil for frying
- 12 boneless chicken breast halves, pounded very thin
- 1 lemon, cut into wedges
Directions Instructions
- Whisk eggs, honey, Dijon mustard, soy sauce, and garlic together in a bowl. Mix bread crumbs, salt, and pepper together in a shallow bowl.
- Heat 1/2 to 1 inch of vegetable oil in a heavy skillet to 350 degrees F (175 degrees C). You can also use a deep fryer.
- Put chicken slices in the egg mixture and knead until fully coated. Press chicken in the bread crumbs until evenly coated.
- Working in batches, carefully place chicken in the hot oil using tongs and cook until no longer pink in the center and browned on the outside, 3 to 4 minutes per side. Drain on paper towels and serve with lemon wedges.
Cook's Note:
To double the crust on the chicken, dip chicken in bread crumbs 2 times.Editor's Note:
Nutrition data for this recipe includes the full amount of breading ingredients. The actual amount of breading consumed will vary. We have determined the nutritional value of oil for frying based on a retention value of 10% after cooking. The exact amount will vary depending on cooking time and temperature, ingredient density, and specific type of oil used.Nutrition Facts
Per Serving:268.2 calories; 22.6 g protein; 25.3 g carbohydrates; 79.4 mg cholesterol; 727.3 mg sodium.
Images & Text Source: allrecipes
Best Chicken Piccata With Lemon Sauce
Ingredients
- 8 boneless skinless chicken breast halves (4 ounces each)
- 3 teaspoons olive oil, divided
- 2 tablespoons butter
- 1/2 cup all-purpose flour
- 1/2 cup grated Parmesan cheese
- 1/2 cup egg substitute
- 1/2 teaspoon salt
- 2 tablespoons plus 1/4 cup dry white wine or chicken broth, divided
- 1/4 cup minced fresh parsley
- 1/8 teaspoon hot pepper sauce
- 5 tablespoons lemon juice, divided
- 3 garlic cloves, minced
Instructions
- Flatten chicken to 1/4-in. thickness. In a shallow dish, combine the egg substitute, 2 tablespoons wine, 2 tablespoons lemon juice, garlic, and hot pepper sauce. In an another shallow dish, combine the flour, Parmesan cheese, parsley, and salt. Coat chicken with flour mixture, dip in egg substitute mixture, then coat again with flour mixture.
- In a large nonstick skillet, brown four chicken breast halves in 1-1/2 teaspoons oil for 3-5 minutes on each side or until juices run clear. Remove and keep warm. Drain drippings. Repeat with remaining chicken and oil. Remove and keep warm.
- In the same pan, melt butter. Add the remaining wine and lemon juice. Bring to a boil. Boil, uncovered, until sauce is reduced by a fourth. Drizzle over chicken.
Images & Text Source: food.menuhd.com
Other meal prep packed healthy salads we keep in the fridge on repeat are healthy chicken salad and healthy egg salad. Helps a lot with eating healthy. Enjoy!
Types of Canned Tuna
Canned tuna divides into 2 main categories – packed in oil and packed in water.I buy canned tuna packed in water. I do not see a need for extra oil as we drain it anyways.
Albacore tuna has less “fishy” taste and white “meaty” texture. Yellowfin/skipjack/light tuna is tan to pink in colour and has more strong fish taste.
I always buy chunky one vs. whole because it’s cheaper.
How Long Can You Refrigerate Tuna Salad?
Tuna salad tastes best cold. After making one, let your healthy tuna salad sit in the fridge for at least 30 minutes and you will see what I mean.Here is the best part – tuna salad can be refrigerated for up to 5 days. It is perfect for meal prep – school and work lunches, cold summer dinner, weekend easy lunch. I like to make tuna salad in a large Pyrex glass bowl, then just pop a lid on and refrigerate.
Tuna salad has really grown on me. It is not something I ate growing up in Ukraine.
HEALTHY TUNA SALAD
Cook Time: 0 minutes
Total Time: 15 minutes
Yield: 10 servings 1x
Category: Salad
Method: No Cook
Cuisine: North American
Ingredients
- 4 cans (6 oz each) tuna packed in water
- 2 small dill pickles, diced
- 1 large celery rib, diced
- 1/4 cup red onion, minced
- 1 garlic clove, grated
- 1 tbsp lemon juice or vinegar
- 1/4 tsp salt
- Ground black pepper, to taste
- 3/4 cup plain (Greek) yogurt, 2%+ fat
- 1/4 cup mayo (I use avocado oil one)
Instructions
- Drain cans with tuna well. I usually press onto the lid while pressing it.
- Transfer to a large bowl and separate into flakes with a fork.
- Add pickles, celery, red onion, garli, lemon juice, salt, pepper, yogurt and mayo.
- Stir well with a fork and refrigerate.
- Serve cold in a sandwich or over lettuce leaves.
Store: Refrigerate tightly covered for up to 5 days.
Notes
You can add curry powder to taste. Also feel free to mix in some cooked pasta for tuna pasta salad.Images & Text Source: ifoodreal
This is a sponsored conversation on behalf of Blue Harbor Fish Co; all opinions and text are my own. Thank you for supporting the brands that support this site!
15-minute crispy fried tuna patties
prep time: 5 MINUTES
cook time: 10 MINUTES
total time: 15 MINUTES
This crispy fried tuna patties recipe is a super quick, easy, and healthy dinner idea! Adding a touch of mayo keeps these tuna cakes tender on the inside, yet crunchy and delicious on the outside…
ingredients
- 4 (3-oz.) pouches Blue Harbor Albacore Tuna (or drained canned tuna)*
- 1 egg
- 1/4 cup finely chopped white onion
- 2 tablespoons finely chopped fresh parsley
- 1 tablespoon mayonnaise
- 1 teaspoon Sriracha sauce
- zest and juice of 1/2 lemon
- 1/4 teaspoon salt
- 1/2 cup breadcrumbs
- 3 tablespoons avocado oil (or your preferred oil)
instructions
- Add the tuna to a large bowl. Stir in the onions and fresh parsley.
- In a smaller bowl, whisk together the egg, mayonnaise, Sriracha, lemon zest, and lemon juice.
- Add the liquid mixture to the tuna mixture and stir together. Add the breadcrumbs, and use your hands to combine and mix evenly.
- Divide the mixture into 4 equal portions, about 1/2 cup each. Shape into 4 patties, each about 1 inch thick.
- Heat the avocado oil (or your desired cooking oil) over medium heat. Using a fish turner, gently lay the tuna patties in the pan, and cook until browned, about 3-4 minutes on each side. Season with additional salt and pepper, as desired. Serve warm.
notes
Out of bread crumbs? Use an equal amount of crushed saltine or butter crackers instead. Not a fan of Sriracha? Go ahead and skip it (although it really doesn't add much heat). Swap the lemon and fresh parsley for lime and cilantro for a change of pace.nutrition information:
YIELD: 4 servingsSERVING SIZE: 1 tuna patty
Amount Per Serving: CALORIES: 222.5 TOTAL FAT: 9.5g SATURATED FAT: 1.9g CHOLESTEROL: 87.2mg SODIUM: 359.9mg CARBOHYDRATES: 11.3g FIBER: 0.9gSUGAR: 1.9gPROTEIN: 22.5g
Images & Text Source: unsophisticook
The Perfect Grilled Chicken Recipe
It’s time. This Cilantro Lime Chicken recipe has been on my site now for over 3 years. It was in need of a desperate facelift to be lighter and brighter! But honestly that’s what this recipe tastes like too. Fresh and light with a pop of flavor in your mouth.There’s a reason it has over 771,000 pins on Pinterest y’all! It’s because the recipe is that amazing!
The key to my version of cilantro lime chicken is a quick marinade.
Cilantro Lime Chicken with Avocado Salsa
Cook Time: 12 mins
Total Time: 27 mins
Yield: 4 1x
Category: Chicken
Method: Grill
Cuisine: Mexican
Ingredients
Cilantro Lime Chicken:
- 1.5 lb. boneless chicken breast
- 1/4 cup lime juice
- 2 tablespoons olive oil
- 1/4 cup fresh cilantro
- 1/2 teaspoon ground cumin
- 1/4 teaspoon salt
Avocado Salsa:
- 4 avocados, diced
- 1/2 cup fresh cilantro, diced
- 3 tablespoons lime juice
- 1/2 tablespoon red wine vinegar
- 1/2 teaspoon red pepper flakes
- 1 garlic clove, minced
- salt to taste
Instructions
- To a small bowl, add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 teaspoon of salt. Whisk until mixed.
- Add chicken and marinade to a large ziplock bag. Let chicken marinate for 15 minutes.
- Preheat grill to medium high heat (about 400°F). Place chicken on grill and grill each side for 4-6 minutes, until chicken is no longer pink. Remove and let sit.
- To make the avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tablespoons lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix.
- Top Cilantro Lime Chicken with fresh Avocado Salsa.
Tips for the BEST Grilled Chicken:
- Even chicken breast are key! Make sure to either cut your chicken breasts in half or pound them out to be the same size thickness. This will help ensure the marinade soaks into the meat AND that they will cook evenly!
- Generously oil your grill grates. Either spray with cooking spray or soak a rag with olive oil and rub down your grill grates. Doing so will help the chicken not stick.
- Bring chicken to room temperature before place on the grill. When you place protein on the grill or any heat source, it will seize up. But if you place a room temperature protein on the grill, it will cook more evenly through and through. (I usually bring my chicken out of the refrigerator at least 15 minutes before cooking.)
- Before placing the chicken on the grill. Make sure your grill is hot. (usually 375-400°F) The hotter the grill the better the sear marks, which will give you a crispy outside and tender juicy chicken on the inside.
- Once cooked through, about 4-7 minutes per side. Remove chicken from the grill and let rest for 5-10 minutes before slicing into it. This allows the juices to redistribute.
Nutrition
Serving Size: 4 oz. chicken + salsaCalories: 317
Sugar: 1 g
Sodium: 239 mg
Fat: 22 g
Saturated Fat: 3 g
Carbohydrates: 11 g
Fiber: 7 g
Protein: 24 g
Cholesterol: 55 mg
Images & Text Source: joyfulhealthyeats
easy Cilantro Lime Chicken with deliciously tasty marinade, low in carbs and perfect for keto, paleo, and whole30 diets.
CILANTRO LIME GRILLED CHICKEN
Cook Time: 10 minutes
Marinate: 30 mins
Total Time: 50 minutes
Total Carbs: 1 g
Net Carbs: 4 g
Protein: 22 g
Servings: 8
Ingredients
- 8 Boneless skinless chicken thighs , about 2lb
MARINADE
- 1 cup cilantro leaves, packed , measure un-chopped leaves, about 1/2 bunch
- 1 tsp lime zest
- 1/4 cup lime juice , about 3 limes
- 3 cloves garlic , chopped
- 1 tsp cumin
- 1 tsp salt
- 1 tsp black pepper
- 3 tbsp olive oil
Garnish
- cilantro leaves
- lime wedges
Instructions
- Add all the marinade ingredients to a blender, and pulse until smooth.
- Place the chicken pieces in a bowl or ziplock bag and add in the marinade and ensure that the chicken is evenly coated.
- Let it marinate in the fridge for 30 minutes or up to 4 hours.
Stove Top Method
- Heat a cast iron grill pan on a medium high heat and brush with olive oil
- Grill each piece of chicken for about 5 minutes per side or until it reaches an internal temperature of 165°F, check using a digital meat thermometer. (I do not recommend this method for cooking bone in thighs, use the oven or the grill).
Oven Baked Method
- Preheat your oven to 375°F
- Bake the marinated boneless skinless chicken thighs for 25-30 minutes, Bone in thighs usually take about 45 minutes to cook.
- Check that they are fully cooked to an internal temperature of 165°F by using a digital meat thermometer.
Grilling Method
- Sear the chicken pieces for about two to three minutes per side over the hottest part of the grill first.
- You may need to move the chicken to the less hot part off the grill to finish cooking it, especially if you are using bone in thighs as they will take longer to cook than boneless skinless or pounded thin chicken breast and may burn before they are fully cooked if left over the hottest part of the grill.
- Boneless skinless thighs may take about 4-5 mins per side to cook, bone in thighs can take up to 15 minutes per side.
- Check that it is fully cooked to an internal temperature of 165°F using a digital meat thermometer.
Recipe Notes
Nutrition – Serving size is one boneless skinless chicken thigh, net carbs are less than 1g per serving.Marinate Time – For best results try to marinate it for at least thirty minutes or up to four hour.
Storage – cooked cilantro lime chicken will keep in the fridge in an airtight container for three to four days.
Images & Text Source: noshtastic
I love to have myself some flavorful and delicious chicken pasta. With creamy white wine parmesan sauce! I can use it to make a simple meal that is flavor packed in no time. I think there’s nothing better than having a restaurant quality pasta dish on the table within minutes! Especially when I’m treating my family and friends. They love a good creamy pasta dish any night of the week!
ITALIAN CHICKEN PASTA IN CREAMY WHITE WINE PARMESAN CHEESE SAUCE
Course: Main Course
Cuisine: Italian
Keyword: chicken pasta
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 985kcal
INGREDIENTS
FOR COOKING CHICKEN:
- 4 boneless skinless chicken breasts (halved horizontally and paper towel dried)
- 1/2 cup flour
- 1 teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon garlic powder
- 2 teaspoons Italian seasoning
- 2 tablespoons olive oil
PASTA:
- 12 oz of spaghetti
WHITE WINE PARMESAN SAUCE:
- 4 tablespoons butter
- 1 small yellow onion (or use 1/2 onion) chopped
- 4 garlic cloves minced
- 2 scallions chopped
- 2 small tomatoes diced
- 1 tablespoon flour
- 1 cup heavy cream
- 1 cup white wine
- ½ cup Parmesan cheese shredded
- 1 teaspoon Italian Seasoning
- 1/2 teaspoon salt more to taste
- ¼ teaspoon crushed red pepper flakes
INSTRUCTIONS
- PREPARING CHICKEN BREASTS: Make sure to cut chicken breasts horizontally to make them thin. Paper towel dry the chicken.
- In a large bowl, combine flour, salt, black pepper, garlic powder and Italian seasoning. Stir well to blend. Using a fork or tongs, coat the chicken breasts in the flour mixture by pressing into the mixture with tongs and then flipping the chicken over to coat the other side. Set aside.
- COOKING CHICKEN BREASTS: Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Once the skillet is hot, place flour coated chicken breasts in the skillet and cook for 4 to 5 minutes on each side, until golden brown on both sides and cooked through, turning once between cooking, about 8-10 minutes. Remove chicken from pan and set aside.
- SAUCE: Add butter, diced yellow onion and minced garlic cloves to pan. Cook on medium high until onions and garlic are translucent, about 2 minutes. Next add chopped scallions and tomatoes. Add 1 tablespoon flour to pan and whisk to combine.
- Now add heavy cream, wine, Italian Seasoning, salt and red pepper flakes. Bring mixture to a simmering point and then add ½ cup of shredded Parmesan cheese. Use a whisk or a wooden spoon and mix it in until you have a smooth mixture.
- COOKING PASTA according to your package instructions in salty water. I like pasta that is neither too hard nor too soft, so I always cook it Al Dente. Drain, but do not rinse.
- FINAL ASSEMBLY: Add cooked pasta to the skillet with the sauce and stir to combine on low heat for 2-4 minutes. Taste and add salt, if needed. Return chicken to skillet on top of the pasta and allow it to warm up for an additional 5 minutes.
- SERVE chicken either on top or next to pasta and sprinkle with Parmesan cheese, if desired.
Images & Text Source
Prep: 20 mins
Cook: 6 mins
Total: 26 mins
Servings: 12
Yield: 12 servings
Ingredients
- 2 large eggs
- 3 tablespoons honey
- 3 tablespoons Dijon mustard
- 2 ½ tablespoons soy sauce
- 1 tablespoon crushed garlic
- 3 cups bread crumbs, or as needed
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- 2 cups vegetable oil for frying
- 12 boneless chicken breast halves, pounded very thin
- 1 lemon, cut into wedges
Directions Instructions
- Whisk eggs, honey, Dijon mustard, soy sauce, and garlic together in a bowl. Mix bread crumbs, salt, and pepper together in a shallow bowl.
- Heat 1/2 to 1 inch of vegetable oil in a heavy skillet to 350 degrees F (175 degrees C). You can also use a deep fryer.
- Put chicken slices in the egg mixture and knead until fully coated. Press chicken in the bread crumbs until evenly coated.
- Working in batches, carefully place chicken in the hot oil using tongs and cook until no longer pink in the center and browned on the outside, 3 to 4 minutes per side. Drain on paper towels and serve with lemon wedges.
Cook's Note:
To double the crust on the chicken, dip chicken in bread crumbs 2 times.Editor's Note:
Nutrition data for this recipe includes the full amount of breading ingredients. The actual amount of breading consumed will vary. We have determined the nutritional value of oil for frying based on a retention value of 10% after cooking. The exact amount will vary depending on cooking time and temperature, ingredient density, and specific type of oil used.Nutrition Facts
Per Serving:268.2 calories; 22.6 g protein; 25.3 g carbohydrates; 79.4 mg cholesterol; 727.3 mg sodium.
Images & Text Source: allrecipes
Best Chicken Piccata With Lemon Sauce
Ingredients
- 8 boneless skinless chicken breast halves (4 ounces each)
- 3 teaspoons olive oil, divided
- 2 tablespoons butter
- 1/2 cup all-purpose flour
- 1/2 cup grated Parmesan cheese
- 1/2 cup egg substitute
- 1/2 teaspoon salt
- 2 tablespoons plus 1/4 cup dry white wine or chicken broth, divided
- 1/4 cup minced fresh parsley
- 1/8 teaspoon hot pepper sauce
- 5 tablespoons lemon juice, divided
- 3 garlic cloves, minced
Instructions
- Flatten chicken to 1/4-in. thickness. In a shallow dish, combine the egg substitute, 2 tablespoons wine, 2 tablespoons lemon juice, garlic, and hot pepper sauce. In an another shallow dish, combine the flour, Parmesan cheese, parsley, and salt. Coat chicken with flour mixture, dip in egg substitute mixture, then coat again with flour mixture.
- In a large nonstick skillet, brown four chicken breast halves in 1-1/2 teaspoons oil for 3-5 minutes on each side or until juices run clear. Remove and keep warm. Drain drippings. Repeat with remaining chicken and oil. Remove and keep warm.
- In the same pan, melt butter. Add the remaining wine and lemon juice. Bring to a boil. Boil, uncovered, until sauce is reduced by a fourth. Drizzle over chicken.
Images & Text Source: food.menuhd.com