I am not a great cook, I’m good when I want to be, but honestly my mind is usually somewhere else and following recipes is really, really hard for me. Any distraction – 3 kids, the dog, a friend, a flower – and boom, we are having “blackened” food again … usually without the Cajan part. So I started making my food simple. Really simple. I wanted healthy and easy.
Heat oven to 350 degrees if you are going to bake. You can also do this on the stove top with a frying pan.
- Chicken Breasts – thawed, trimmed if you want, and enough for each person in your party to have 1 servings (3-4oz).
- Limes – 1/2 sliced and 1/2 for squeezing
- Cilantro – leaves chopped, stems removed
- Butter or coconut oil – enough to cover the bottom of the pan, extra if you want it melted on top of chicken for serving
- Melt the butter in the pan of your choice.
- Arrange the chicken breasts in the pan
- Squeeze 1/2 the lime over the chicken
- Sprinkle with 1/2-3/4 of the clinantro
- A little salt and more pepper than salt for cooking
The Cooking Part …
- Cook until Chicken is done. I usually bake for 30 min or cook stove top for 10-15 min on med each side. I use a meat thermometer because it is easier for me to make sure it is done. I also set a timer to remember to flip or check.
- Once done I cover and let rest about 5min while I finish prepping the sides, salad, and get the service ware ready.
- Serve hot with extra slices of lime on top of each piece and a sprinkle of cilantro. Sometimes I add a dollop of butter too.
What to serve with …
I usually serve with any of these: roasted/baked potatoes, rice, asparagus, cauliflower, salad, and/or black beans. Enjoy!
Let’s talk fat. I think we have finally gotten away from blaming this big hitter for all our woes. Fat is important. Fat caloric values are worth twice the fuel the other two contribute. No wonder we store it so well. When our bodies are overfed we store fat. I’ve said it before and I’ll say it again, our bodies are amazing! They know we are feeding to get ready for something, so they hang onto the fuel. Fat helps us feel satisfied, full longer, and it gives us more bang for the buck when it comes to energy. As with carbohydrates we need to make smart choices about our fat intake.
Our bodies need fat to function, many of our vitamins need fat to be absorbed, so it is important to choose wisely and make sure to get the right amount and types of fat in your diet.
Here are some examples of good and bad fats taken from Heathcastle.com
The “Good” Fats
Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat. Click here for more weight loss nutrition tips.
Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.
The “Not so Good” Fats
Saturated fats rise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
Trans fats are invented as scientists began to “hydrogenate” liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.