Our Grilled Zesty Cilantro Chicken with Rice and Beans is a modern twist on a classic Mexican favorite, cilantro lime chicken. Using two sauces from one of our favorite Whole 30 condiment companies, Saucy Lips, this easy to make chicken recipe is packed full of nutrients and flavors and comes together in under 30 minutes. Cilantro is commonly combined with chicken for seasoning and in marinades in southwestern, Mexican and Caribbean dishes.
Ease of Making: Medium
Cilantro, also known as coriander, has many health benefits and is great for high blood sugar and type 2 diabetic diets. Although, the seeds, oils and extracts from coriander are so effective at lowering blood sugar that those with diabetes or on diabetes medication should practice caution when using this powerful plant.
Our main protein in this easy cilantro recipe, chicken, is also loaded with nutritional benefits and is more cost effective than most other proteins. Chicken is a lean meat that provides a high amount of protein to help keep bones strong and build muscles. It is also a powerhouse provider of B6, which can help reduce the amount of homocysteine, one of the key components linked to heart attacks. If you’re looking for a heart healthy protein, this is it.
Meal Prep Tips for Grilled Zesty Cilantro Chicken with Rice and Beans
It is healthy to eat rice and beans together because they combine both carbs and proteins while being low in fat. In fact, many people around the world eat this as a tool for survival. While you cannot live off rice and beans for the long term, these dishes do provide a fantastic protein source and 9 amino acids.
How to make black beans and rice:
Heat oil and saute green onions until translucent
Add rice and season, stir until rice is fully coated
Add beans and water
Bring to a boil, then reduce to simmer for 20 minutes until rice is cooked
How many cups are in a can of beans:
Our recipe calls for one cup of beans, your average 15oz can of beans hold 1.75 cups of beans drained. So if you’re looking for extra ways to use your beans, try them in a soup, quesadilla, or on a salad.
Grilled Zesty Cilantro with Rice and Beans
A quick and easy Grilled Cilantro Lime Chicken recipe. The chicken is perfectly grilled on the outside and bursting with juices and flavor from the marinade on the inside.
Marinate the chicken with the sauces and seasonings for at least 30 minutes prior to cooking
Cooking Method:
Heat a grill pan to high heat for about 2 to 3 minutes. Then add the chicken to the pan. Lower the heat to medium high heat. Cook for 5 to 6 minutes on the first side to develop dark grill marks
Then, flip the chicken using tongs to cook the other side for 5 to 6 minutes. Cook until the chicken reaches an internal temperature of 165F
Then, remove the chicken and let it rest before cutting it into bite size pieces
While the chicken is grilling, start cooking the rice by adding oil to a sauce pan on medium high heat. Add the green onions and saute until they soften and turn translucent
Next, add the rice and season with garlic powder and salt. Mix the rice well until it is fully coated with the oil and lightly toasts. Then add the beans
Pour the water and bring it to a boil. Once it comes a boil, cover the pan with a lid and reduce the heat to low heat. Simmer the rice for about 20 minutes until the rice is tender
Once the rice is cooked, fluff it with a fork and mix in fresh cilantro
Serve rice with the chicken and enjoy!
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Pan-fried eggplant with meat sauce is a delicious and healthy option if you’re craving the heartiness of an Italian meat but looking to reduce the carbs you would normally find with pasta as the main ingredient. The fried eggplant slices come to a golden crisp and are topped with our homemade sauce and of course, some cheese.
Ease of Making: Medium
This eggplant milanese is brought together by dredging your eggplant in a combination of egg wash and seasoned breadcrumbs. You don’t need any flour to fry eggplant in this recipe. If you’re concerned about your eggplant absorbing oil when cooking, you can salt the eggplant or soak it in milk ahead of time to break down the plant and break down the porous structure of the plant.
Eggplant has many fantastic benefits like increasing brain function, preventing anemia, helping with digestion and improving heart health. It’s high fiber content can lead the way to reducing the cholesterol in your system by binding it to the bile in your digestive system and removing it naturally.
Preparing Your Eggplant for Cooking
Before you begin your cooking process, you’ll want to remove the stem, leaves and the top and bottom of the plant. You can leave the skin on or remove it, that’s totally up to you. For this recipe it is important to salt the eggplant. Salt helps bring out the extra moisture that can provide a mushy and soggy result when cooked. Slice your eggplant into circles and salt both sides, letting it sit on a kitchen towel or paper towel for at least twenty minutes.
Historically, eggplant was actually salted before cooking to reduce some of the bitter flavor that came with the plant. However, the eggplants we have now have mostly bred out the bitterness.
What are the Different Types of Eggplant
There are countless varieties of eggplant that can vary widely in shape, size and even color. Most common at American grocery stores, is you guessed it, the American eggplant. This eggplant is also known as the globe eggplant and has a tougher, meatier texture than other eggplants.
Some other varieties of eggplant:
Graffiti Eggplant – Slightly sweeter than the traditional eggplant, the graffiti eggplant is most recognizable by its purple and white striped skin. Which is why it is also known as striped eggplants. This variation is great for eating pureeing, eating whole or substituting in for traditional eggplant if you need.
Japanese Eggplant – Both the Japanese and Chinese eggplants vary from traditional varieties in their long, oblong shape. The Japanese variation of eggplant is deep in it’s purple color and has a creamy flesh that works great in stir frys.
Fairy Tale Eggplant – Similar in color to the graffiti eggplant, the purple and white striped fairy tale eggplant is small and can fit in the palm of your hand. Due to the tender nature of this variety, it is wonderful for grilling.
White Eggplant – There isn’t a lot of difference between the classic American eggplant or “Globe Eggplant” other than the color that the plant is wrapped in. Both the white and American eggplant have a smooth creamy skin and meaty flesh. These are great for both bread and protein substitutes.
Indian Eggplant – The Indian Eggplant is a dark, reddish-purple in color and more spherical than other varieties you may come across. The texture in the Indian eggplant is different from other varieties as it is more tender, making it perfect for roasting, soups, stews and more.
Little Green Eggplant – A fantastic eggplant for baking, the little green eggplant, is a bright green variety of this “fruit” and is most known for being mild and sweet in flavor.
Thai Eggplant – Thai eggplant is round, small in size, and traditionally hard to find. These miniature eggplants are typically a greenish-white color with a light pink flesh. Most notably, Thai eggplant is more bitter than other varieties, to remove some of the bitterness you can try removing the seeds. If you’re able to score some at your local market, try throwing a few in our recipe for Thai Red Beef Curry.
There are countless other varieties and heirloom versions of each that are available to eggplant lovers across the world. Try experimenting with the various types when you’re making something new and see which you like best!
Eggplant FAQ
What is the best time of year for eggplant?
Eggplant is available year-round but it’s peak season runs from July to October.
How to store eggplant?
Eggplants can’t withstand temperatures below 45 degrees Fahrenheit so storing in the refrigerator can sometimes be counterproductive. If you choose to do so, store it in the vegetable drawer or the warmest part of your fridge. Eggplants can also be kept out of the fridge, which may actually help increase their lifespan. Store in an area that is cool and away from direct sunlight.
How to choose an eggplant?
Due to the fact that there are many varieties of eggplants and each is slightly different, a general rule of thumb is to look for a firm, shiny skin. Avoid eggplants that have started to wrinkle or have soft, brown spots on their skin. Eggplants should feel heavy and not hollow.
Is eggplant a fruit or vegetable?
Most people are under the assumption that eggplants are vegetables, but in fact they are fruits!
Do I need to peel eggplant before cooking?
Nope! The skin on eggplant is entirely edible and removing it is more of a preference of the person eating it.
Meal prep tips for Pan-Fried Eggplant
Salt your eggplant – this will help reduce moisture and prevent a soggy outcome.
When reheating your pan-fried eggplant, toss it in the oven or an air fryer if you have one to crisp it back up.
Soak in milk – soak your eggplant for up to an hour before cooking to help reduce oil absorption when frying.
Microwave before cooking – this is another tactic for reducing oil absorption when frying, as pre-cooking helps break down the spongy texture.
Shrimp soba noodle salad is one of our favorite Japanese recipes and is incredibly easy-to-make, so it’s perfect for beginners. The soba noodle is in an underrated noodle that falls second to ramen in popularity and use. However, this buckwheat based noodle is as versatile as it is healthy, move over ramen there’s a new noodle in town.
Ease of Making: Easy
Soba noodles are one of the healthiest types of noodles as they are gluten-free, low fat and high in both protein and fiber. One cup of cooked soba noodles contains 6 grams of protein which is essential to building muscle, and producing hemoglobin to keep your immune system healthy.
The shrimp in this recipe coupled with the soba, provides even more protein. Shrimp is a powerhouse food if you’re on a diet because it’s high in protein but low in carbs, calories and fats. Shrimp contains a wide variety of nutrients including antioxidants and omega-3 fatty acids which have shown to improve heart health.
How to Cook Soba Noodles
If you’re wondering how to make soba noodles, there are several steps you can take to ensure you get it right. Soba noodles are extremely versatile and can be served both hot or cold depending on which soba noodle recipe you’re following. The noodles in the recipe will be warm after cooking but will cool as you rinse them and add in the ingredients for the sauce. You can eat this warm or chilled as a prepped item for the week.
Step 1: Pick a big enough pot so your noodles have room to move around.
Step 2: Don’t salt your pasta water.
Step 3: Cook for a short amount of time. Soba noodles only need a maximum of 7 minutes (depending on how much you are cooking) in the water before they should be removed. The majority of soba noodles will cook in 3-5 minutes depending on their thickness. You’re aiming for an al dente noodle. Try testing out the noodles at the five minute mark to see how they are coming along.
Step 4: Rinse! Soba noodles can stick together and form a gummy clump of noodle mess if you don’t immediately rinse the starch from the pasta after cooking. Leave your soba noodles in a colander and rinse under cold water for at least a minute while you whirl them around your pot. Your water should run clear before stopping your rinse.
Step 5: Drain, serve your soba noodle salad and enjoy!
Soba Noodle FAQ
What are soba noodles?
Soba noodles are noodles made from buckwheat and whole wheat flours. Soba, is the Japanese word for buckwheat, a food many consider a superfood due to its ability to improve heart health, promote weight loss, and help manage diabetes. This type of a noodle has a mild nutty, earthy taste.
Where to buy soba noodles?
Dried soba noodles can be found in most grocery stores in the international foods aisle. Look for a noodle that is similar in appearance to spaghetti but slightly flatter and brown in color.
If you live in an area with a specialty asian food market, keep an eye out for fresh soba noodles which are fantastic as well.
Do soba noodles have egg in them?
As a general rule, soba noodles are considered vegan and do not have egg. However, there are brands that may include egg so always be sure to check the label.
Should you rinse soba noodles?
Without a doubt, you want to rinse your soba noodles. This removes excess starch and prevents a big sticky mess.
Are soba noodles bad for you?
Soba noodles are a healthier option than most other pasta options. However, there are some brands that use more refined wheat flour than buckwheat and those would be considered less nutritious.
How do you cook soba noodles so they don’t stick?
Choose a pot that is large enough to give them plenty of room to move around and rinse them immediately after cooking with cold water.
Can you use soba noodles for spaghetti?
Sure, you could! Soba noodles are similar to spaghetti in shape and function but will have a nuttier taste than a traditional pasta.
Meal prep tips for Shrimp Soba Noodle Salad
Our chilled soba noodle recipe is the perfect grab-and-go option for a quick, healthy meal. Here are some tips to make it even better.
If you like your shrimp warm but the salad cool, store them separately in the fridge. You can then reheat the shrimp and toss them in your already chilled salad.
Rinse your noodles. We’ve repeated this multiple times because it’s important.
Don’t overcook them. Soba noodles should be served al dente or they can become mushy. Taste your noodles as they cook in an effort to prevent this from happening.
Sub low-sodium soy sauce. If you’re watching your sodium intake, this is a flawless substitution to make this recipe even healthier.
Add in other vegetables like broccoli, snap peas, or carrots. These all make for a great crunch alongside the slippery noodles and shrimp.
If there is anything more satisfying than a big serving of pasta goodness, it’s not having to clean the entire kitchen afterwards. Our healthy one-pot spaghetti & chicken recipe ticks both of those boxes. It is not only scrumptious but can be made in just one pot!
Ease of Making: Medium
One pot pasta meals are a go-to when it comes to meal prepping because you’re reducing the amount of stovetop and oven space needed to complete it. However, this recipe will take about an hour to complete, as the chicken needs to be cooked ahead of the spaghetti in the pot in order to prevent contamination. But trust us, it’s worth the wait.
If you’re looking for a quick one pot meal, try one of these:
There are a few steps you’ll want to take ahead of time to make sure this one-pot wonder turns out as delicious as it sounds.
Get your base boiling. Add the chicken stock and spaghetti sauce to your pot and heat it over a medium-high heat until boiling.
Meanwhile, remove your chicken breasts from the package and cut off any fat bits that may have been left in the butchering process. This will help reduce the oiliness of your pasta and sauce.
Add your chicken to the boiling broth and sauce mixture and reduce the heat to a low-medium. Cover the pot with a lid. The chicken should cook for at 30 minutes or until the internal temperature reaches 165 degrees fahrenheit, the safe cooking temperature for all chicken.
Toss in the remaining ingredients and cook for an additional 15 minutes. It’s important you make sure all of the pasta is covered so that it can cook properly.
Once your pasta is cooked, turn off the heat. Leave everything but the chicken in the pot. Remove chicken and shred with a fork. At this point it will be super tender and this should be easy.
Return the chicken to the pot and mix it around with the rest of the ingredients inside of the pot.
Time to serve your creamy chicken spaghetti! Top with parmesan cheese and cherry tomatoes for an extra pop.
Chicken spaghetti is an easy go-to meal, especially in the winter, providing a hearty warm meal for days to come.
FAQ for One-Pot Chicken Spaghetti
Can you freeze leftover chicken spaghetti?
Absolutely! We like to prep the dish the same as above and then store in a casserole dish in the freezer. This way you can pop it in the oven to reheat.
What is a good side for chicken spaghetti?
While the chicken spaghetti dish is hearty enough on its own, you may like to have a simple garden salad on the side.
How long is chicken spaghetti good for?
Properly stored, chicken spaghetti can last 3-5 days in the fridge or up to 3 months in the freezer.
One-Pot Chicken Spaghetti
Juicy chicken, nutritious vegetables and a rich broth all cooked in one pot, make this dish an absolute wonder for weeknight meals or prep ahead entrees
Add chicken broth and spaghetti sauce to a large pot and bring it to a boil on medium high heat.
Next, add the chicken breasts. Once the pot comes a boil, reduce the heat to low to medium heat and bring it to a simmer. Then cover the pot. Cook the chicken for 30 minutes (until it reaches an internal temperature of 165F).
Then, add the pasta, mushrooms, and spinach. Add more water if the sauce is too dry. Mix well so that the pasta is submerged in the sauce. Cook for another 15 minutes until the pasta is fully cooked.
Lastly, remove the chicken from the sauce and shred it with a knife and fork into bite size pieces.
Assemble the spaghetti with the pasta and chicken. Top it off with fresh cherry tomatoes and parmesan cheese to your preferred amount. Eat and enjoy!
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There are many recipes you can use to prepare salmon, but one that never disappoints is an Asian baked salmon recipe. Our version of this is a baked sesame ginger salmon. The marinated salmon soaks up the flavors of the ginger sesame dressing and it is then baked to perfection in the oven alongside seasoned kale and butternut squash. This quick-and-easy salmon recipe also only uses one pan, which may be an even better benefit than the high sources of fiber and healthy fats you’ll find throughout this dish. We’ll take our Omega-3s with a clean kitchen any day.
Ease of Making: Easy
All jokes aside, there truly are countless nutritional benefits to this meal. Salmon is packed with omega-3s, protein, B vitamins, potassium and more. It has also been known to reduce your risk of cancer, heart disease, joint problems and other medical issues or conditions.
Then we have our kale and butternut squash, each nutrient dense on their own. Kale is known as one of the healthiest and nutritious foods on the planet, due to its low calorie content and high volume of vitamins and antioxidants. Kale has been linked to protection against diabetes, cancer, and heart disease and benefits digestion, skin, hair, eyes and more.
Butternut squash didn’t want kale and salmon to have all the fun when it comes to benefiting your health, this winter vegetable is a great source of fiber, vitamins (A,C, B, E), calcium, magnesium and zinc
How to Cook Salmon
Salmon can be cooked in a multitude of ways; oven, stovetop, air fryer, broiled, etc. Each recipe may call for a different variation of cooking method. However, no matter the cooking method here’s a guide for getting your ideal doneness on the inside of the fish.
Salmon Temperature Guide
Cook
Internal Temperature
Rare
120℉
Medium Rare
125℉
Medium
130℉
Medium Well
135℉
Well Done
140℉
Please note that the USDA recommends that salmon reaches an internal temperature of 145F to ensure food safety (measured with a cooking thermometer in the thickest part of the filet). Consuming salmon that does not reach the internal temperature of 145F can increase the risk of being exposed to foodborne illness.
Broiling is one of the healthiest ways to cook salmon, unlike some other fish, salmon’s natural oils prevent the fish from drying out when cooked this way. This cooking method also doesn’t require the addition of any fats like oil.
Do you rinse salmon before cooking?
Depending on the freshness of your fish you may want to rinse it and pat dry. Fresh or hardly aged salmon is fine without a rinse.
Do you season salmon before cooking?
Yes, but you want to season immediately before baking as salt can start to break down the proteins and draw out the moisture in salmon if it sits too long.
Butternut Squash and Kale FAQ
How long to cook?
Cooking Time for Butternut Squash at 400F
Cut
Time
Butternut squash halved
50-60 minutes
Butternut squash cubed
35-45 minutes
Butternut squash diced
15-20 minutes
Can you eat butternut squash without cooking it?
Yes, butternut squash can be consumed raw. Many people find that they like putting it in salads or smoothies. However, butternut squash contains a lot of beta-carotene which is easier to absorb once heated.
Do I need to peel butternut squash before roasting?
Depending on the recipe you may not need to peel the butternut squash before roasting. This recipe calls for dicing the squash in small portions so that it can cook at the same pace as the salmon and kale, so it will need to be peeled.
How long does cooked butternut squash last?
Cooked squash can last 3-4 days in the refrigerator and up to 3-4 months in the freezer for best quality.
How long does fresh butternut squash last?
A whole butternut squash with the skin still on should be kept outside of the refrigerator and can last an entire month in the right conditions.
What is kale good for?
Besides this recipe, kale makes a perfect addition to salads, smoothies, omelets, breakfast scrambles and more.
How many calories are in kale?
There are 8 calories in one cup of chopped raw kale, and 33 calories in one cup of cooked kale.
How much protein in kale?
There are 0.7 grams of protein in one cup of chopped raw kale, and 2.5 grams in one cup of cooked kale.
How to tell if kale is bad?
As kale ages you will notice the leaves start to wilt and turn brown. If the decomposition goes further, your kale will turn into a liquid brown mush and likely start to leak out it’s bag.
Meal prep tips for Baked Sesame Ginger Salmon
Switch up your sides – if there are just too many nutrient-dense ingredients in this recipe for you, try switching up the sides. Rice and broccoli would make perfect pairs with this salmon.
Broil it – If you like your salmon to have a nice crisp outer layer, try broiling it for the last five minutes of the baking process.
Baked Sesame Ginger Salmon with Kale & Butternut Squash
An easy, heart-healthy recipe featuring omega 3 rich salmon, alongside butternut squash and kale
if needed: dice butternut squash into small pieces
line sheet pan with parchment paper
Cooking Method:
Place salmon on a sheet pan. Marinate it with 1 tbsp of the sesame ginger salad dressing
In a mixing bowl, add the baby kale and squash. Add 2 tbsp of sesame ginger salad dressing, 1 tbsp of olive oil, garlic powder, and salt. Mix well until everything is fully coated.
Place the baby kale mix on the same sheet pan and spread it out evenly.
Bake everything in the oven for 10-15 minutes until the salmon has fully cooked.
Remove from the oven. Eat and enjoy!
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Roasted chicken and green bean casserole are two classic American dishes in and of themselves but together the two provide a nutrient-packed meal with a fantastic balance of protein, carbs, and fats. Many people often look to French’s or Campbell’s green bean casserole recipes but we prefer our, made from scratch cream base coupled with fresh oven-roasted chicken to bring delight to our weekly meal prep menu.
Green beans are a fantastic addition to your diet, providing large amounts of Vitamin C, A, and K, in addition to other valuable minerals. Green beans are also great for a heart healthy diet considering they have zero cholesterol, low sodium (6.6mg per 1 cup) and soluble fiber.
Ease of Making: Medium
How to Cook Green Bean Casserole From Scratch
It’s easy to make our recipe for green bean casserole ahead, all you need to do is follow a few simple steps:
Cook the onions, mushrooms and garlic until softened
Make your roux, with butter and milk and add to onion and mushroom mixture
Stir in the rest of your ingredients, except green beans and cook until the concoction has thickened
Add in your green beans and stir well
Finally, add to a baking dish and top with cheese to bake
Meal Prep Tips for Roasted Chicken with Green Bean Casserole
How long does roasted chicken last in the fridge?
Roasted chicken can last up to 4 days in the fridge. It can also lend itself to many other easy recipes as well like: buffalo chicken salad, regular chicken salad or add it to the top of your lunchtime greens for a quick protein.
How long to roast a chicken?
Roast times depend on the cut of chicken you are using, in this recipe we are using chicken quarters. We suggest roasting at 425° for 35 minutes or until it reaches an internal temperature of 165F.
What can I substitute for cream of mushroom soup in a green bean casserole?
In our green bean casserole recipe we make our cream base from scratch instead of a can but you could certainly use either. If you’re wondering, what to substitute for cream of mushroom soup in a green bean casserole, look no further. You’ve got several options for substitutions and can still be known for the best green bean casserole in town.
1 can of cream of celery soup
1 can of cream of chicken soup
1 cup of sour cream
4 ounces of light cream cheese, 1 12-oz pack of mushrooms sliced, 2tbls butter, and 1 cup of milk
1 cup of milk and 4 oz of cream cheese
Play around with your favorite substitutions until you get your flavor right. You can even add chicken broth to get a chicken forward flavor if that’s what you’re looking for.
How to steam green beans for homemade green bean casserole:
Our recipe calls for fresh, not steamed green beans for our green bean casserole. This allows for the green beans to bake in the oven in the mix of the other ingredients, absorbing flavors without becoming soggy.
How do you thicken green bean casserole?
If you notice your green bean casserole is a bit on the runny side, you can add in a cornstarch slurry (cornstarch mixed with a little bit of water), one tablespoon at a time until your mix reaches your desired consistency.
How to freeze green bean casserole: (Does it freeze well)
Our easy green bean casserole is perfect for freezing. Should you decide to make an extra, or freeze what you have on hand, you’ll find that green bean casserole freezes well. When you’re ready to reheat your frozen casserole, simply pop it up in the oven for 40 minutes at 350°. Cook times may vary depending on the size and type of your dish.
What to do with leftover green bean casserole
Not everyone or every family can put down an entire casserole dish of green beans in one sitting, so it’s understandable that you may be wondering what you can do with your leftovers. Here are a few ideas:
Season chicken with oregano, thyme, paprika, garlic powder, salt, and pepper. Drizzle with olive oil. Place it in a baking dish lined with parchment paper
Place the chicken in the oven and bake at 425 for 30-35 minutes until it reaches an internal temperature of 165F
Green Bean Casserole
Meanwhile, add oil to a saute pan on medium-high heat. Saute the onions, mushrooms, and garlic until they soften (about 3 to 5 minutes)
Then, add butter and flour to make a roux (paste). Stir until it is completely mixed (about 2 to 3 minutes)
Next, add heavy cream. Season with garlic powder, onion powder, and salt. Stir it all together
Simmer until it thickens into half the amount.
Place the green beans in a baking dish that has been greased. Pour the heavy cream mixture over the green beans. Top it off with the shredded cheddar cheese
Bake in the oven for 15-20 minutes.
Carefully remove from the oven once all items have cooked. Eat and enjoy!
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There isn’t a dish that screams comfort meal more than our crispy homemade chicken fried chicken with mashed potatoes and gravy. This southern classic serves up all the flavor, is quick to make, and can easily be doubled or tripled to feed a crowd. You might be asking yourself “what is chicken fried chicken?”, if that’s the case, you’ve missed out on life until now. Chicken fried chicken is not much different than regular fried chicken, in fact the battering process is the same. However, chicken fried chicken uses a thinner, boneless cut of meat than a traditional fried piece of chicken and is typically served with a gravy. Using a thinner slice of chicken allows for more golden crispy outside to chicken inside per bite, yum!
Ease of Making: Medium
Ironically chicken fried chicken got its name from it’s beef predecessor the Chicken Fried Steak, which was named for its similarity in preparation and cook to fried chicken.
Our mashed potatoes and gravy go perfectly with this chicken, providing a creamy and rich counterpart to the crispiness of the chicken.
How to Make Chicken Fried Chicken
Making chicken fried chicken from scratch is actually much easier than most people think. The recipe calls for standard pantry items that most people would have on hand like flour, breadcrumbs and eggs.
How do you cut the chicken for fried chicken?
The chicken that is traditionally used in chicken fried chicken is thin chicken breast. You can typically buy thinly sliced chicken breast from your local supermarket or you may choose to filet your chicken breasts or pound out a full chicken breast flat with a mallet (or rolling pin, frying pan, whatever you have on hand).
Fileting your chicken breast is the process of slicing your chicken breast in half sideways. Do this by laying your chicken breast flat on your cutting board and with your knife parallel to the board, slice the chicken until you have two even slices of chicken. Fileting is great because you can extend your number of servings by cutting the breasts in half. Two large breasts can be made into four separate servings versus two.
How to batter chicken fried chicken?
First prepare your chicken batter by mixing flour, ice cold water and an egg. Then you will want to prepare your seasoned breadcrumbs. Set up two separate bowls that are next to each other so you can dip your chicken in the batter, followed by your seasoned breadcrumbs and then easily move to the pan.
Batter Tips:
It’s easier to work in small batches if preparing multiple chicken breasts.
Try and keep one hand wet and one hand dry as you are moving the chicken from batter to breadcrumb. This helps reduce the mess and give you a free hand that isn’t batter-covered if your phone starts to ring.
What type of flour is best for fried chicken?
All-purpose flour is the most popular in making fried chicken. It’s neutral flavor allows you to spice it up anyway you want. It can also withstand the heat and provides a consistent golden glow.
How to cook chicken fried chicken?
Check to ensure your oil is hot enough for your chicken breasts. You can do this by dropping a dime size amount of batter into your oil to see if it sizzles. If it does you’re good to go. If the pan doesn’t sizzle when you drop in your batter, wait until the pan has heated more. Once your pan reaches it’s “sizzle point,” start dredging your breasts in the batter and breadcrumbs.
Once your chicken has been dredged in your batter and breadcrumbs and your oil is up to temp, pan fry the breasts on each side for about 5-7 minutes on each side or it reaches an internal temperature of 165℉. Remove from the pan but remember to save all of the scrapings from the pan to make the gravy.
How to Make Mashed Potatoes and Southern Gravy
Our southern side of mashed potatoes and gravy is the most traditional, and most delicious pairing for our homemade chicken fried chicken. Using the oil and leftover bits from the fried chicken, there’s no need to use store bought gravy when this gravy can be made from scratch in just a few minutes.
How to cook homemade mashed potatoes
While your chicken is cooking, throw your baby potatoes in a pot of boiling water and cook until fork-tender, about 20 minutes. You want the potatoes to easily be punctured by the fork but they shouldn’t fall apart at the touch. When the potatoes are done cooking, drain and add in milk, sour cream, butter, and salt. Mash until you reach your desired consistency. We like ours somewhere between chunky and creamy.
How to cook gravy for mashed potatoes?
To make the mashed potato gravy, use the same pan that you fried your chicken in and toss in your peppers and onions. You’ll want to saute these until soft. Then add in your mushrooms and cook until soft and golden brown. Thoroughly mix in your seasonings and follow with the butter and flour to make a roux*. Finally, add in your heavy cream and chicken broth and let it simmer until thickened to a gravy consistency.
Meal prep tips for Chicken Fried Chicken with Mashed Potatoes
Buy a 10lb bag of potatoes at the beginning of the month and prep cubes, mashed potatoes, french fries, and sliced potatoes to blanch and store in the freezer. This way you can grab the type of potato you need when cooking in an effort to reduce prep and cook times.
Filet your chicken to double the servings, extend your protein, and reduce budgets.
Chicken Fried Chicken with Mashed Potatoes and Gravy
A delicious southern classic, our easy Chicken Fried Chicken will have you in a full on food coma in no time.
Gather your equipment: cutting board, knife, bowls, plates, skillet, large pot, tongs spatula
Dice onions and bell peppers, and slice mushrooms. Cut baby potatoes in half.
If you can't find thinly sliced chicken breast, filet your chicken breast and slice it in half sideways. If you want it even flatter and thinner, lay it in between two layers of plastic wrap and use a meat pounder or a small frying pan to pound it out flat. This will help the chicken cook faster.
Prepare the batter: In a bowl, mix together the flour, ice cold water, and egg
Prepare the breadcrumbs: In a bowl, add half the paprika, garlic powder, onion, and salt to the breadcrumbs
Cooking Method:
Pre-heat a skillet with 2 tbsp of olive oil on medium high heat. Then dip the chicken breast into the batter and dredge it in the bread crumbs. When the pan is heated, pan fry the chicken breast on each side until golden brown and fully cooked (about 5 to 7 minutes on each side-check for an internal temperature of 165F).
Meanwhile, start boiling the potatoes in a large pot. Boil for about 20-25 minutes. When they're cooked, a fork should easily slide into the potatoes, and the potatoes should almost, but not totally, fall apart.
Once the chicken is fully cooked, remove it from the pan. Using the same pan, add the onions and bell peppers. Saute until they soften. Then add the mushrooms and stir until they soften and turn golden brown. Add the remainder of the seasonings and mix thoroughly.
Next, add the butter and flour and mix until it makes a roux (a paste). Then add the heavy cream and chicken broth. Simmer until the gravy thickens.
Once the potatoes are boiled, add sour cream, butter, and salt. Mash the potatoes until you have reached a creamy consistency.
Serve the chicken and mashed potatoes with the gravy. Eat and enjoy!
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Quesadillas are a go-to option when you want something tasty and fast. Most people almost always have tortillas and cheese in the refrigerator, so quesadillas make for a great catch all meal that you can throw in whatever proteins and veggies you have on hand, heat up and enjoy. One of our favorite combinations of flavors in a quesadilla is shrimp paired with mushrooms, spinach, mozzarella cheese and a few other seasonings.
Ease of Making: Easy
Not only do we think this is the best shrimp quesadilla recipe out there, but this entire recipe can all be made in one pan and takes less than 20 minutes to come together. No waiting, no mess.
How to Make Shrimp Quesadillas
First, you want to start by sauteing the mushrooms and spinach together in your pan. You only need to cook these until they are softened, about 1-2 minutes. Next, the seasoning and shrimp is added and you’ll cook until the shrimp is pink in color and no longer translucent. Shrimp fully cooks in 3-5 minutes and can overcook quickly so keep an eye on them and flip halfway through. Remove the mixture from the pan and wipe clean.
Using an oil or fat of your choice, butter, avocado oil, etc., place the tortilla in the pan and layer with cheese followed by shrimp, more cheese and the top tortilla. Once your tortilla has reached a golden brown on the bottom, use your spatula to peek under a corner of the bottom tortilla to see its progress, you can flip your quesadilla. Cook on this side until golden brown and then remove from heat and cut into halves or quarters.
We like to top ours with all the fixings: sour cream, guacamole, pico and/or salsa, but the toppings are completely up to you and your likings!
Shrimp Quesadilla FAQ
What can you put in a quesadilla?
You can put almost anything inside of a quesadilla, as long as it’s not a liquid, the tortilla should support most ingredients.
What are the best tortillas for quesadillas?
Flour tortillas are best for quesadillas because they provide a nice crisp layer for your ingredients and won’t break apart if you fold them or flip them.
How do you elevate a quesadilla?
To elevate a quesadilla you’ll want to use high quality ingredients. Think lobster, duck, etc.
What to serve with quesadillas?
You can serve your quesadilla with a bit of lettuce, tomatoes, sour cream, guacamole, pico and/or salsa.
Meal prep tips for Shrimp Quesadillas
Pre-portion your selected toppings of salsa, guacamole, or sour cream ahead of time so that when it’s time to grab and go, you can in fact grab and go.
Heat your quesadilla up in a toaster oven, standard oven, or air fryer to regain it’s crispiness if you’re using this as a prepped meal.
Shrimp Quesadillas
A flavorful mixture of shrimp, spinach, mushrooms, and cheese in flour or corn tortillas
Add oil to a skillet on medium-high heat. Saute the mushrooms and spinach until they soften
Next, add the shrimp and season with chili powder and salt. Saute until the shrimp fully cooks (about 3 to 5 minutes). Remove the shrimp mixture from the skillet
Carefully wipe down the skillet with a paper towel to remove any excess residue. Then, heat some butter in the pan on low to medium heat. Place a tortilla in the skillet and then layer the ingredients: cheese, shrimp mixture.
Top with a little more cheese and the top layer tortilla. Let the bottom tortilla crisp up for about 2 minutes, then flip the quesadilla to toast the other side
Remove the quesadilla from the skillet and slice it into quarters. Serve with your choice of toppings such as pico de gallo, sour cream, or quacamole. Eat and enjoy!
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Instant Pot’s can be a lifesaver when you’re short on time but want to pack big flavors into a meal. It does just that with this Vietnamese inspired lemongrass beef stew. This quick to prepare and painless to cook meal is vibrating with the flavors of lemongrass (obviously), garlic, anise, clove and bay leaves and other spices. Arguably, the instant pot is the best way to make beef stew from scratch, but if you have more time, you can make this in a clay pot or a dutch oven and let it slow cook as well.
Ease of Making: Easy
How to Make Lemongrass Beef Stew
A take on a Vietnamese classic, Bo Kho (Vietnamese beef stew), this instant pot stew may just become an instant pot classic in your kitchen. Beef stews are known for their deeply braised beef and aromatic flavors. Traditionally they would be prepared in a clay pot that helps enrich the soup with the savory and sweet flavors. However, we will use an instant pot in this recipe. Instant pots cut the cooking time for beef from hours to under an hour.
How to Cook Lemongrass Beef Stew
There’s not a whole lot you have to do to cook this lemongrass stew with the exception of layering in the beef, seasonings, and water. Close the lid and turn your sealing knob to the locked position. Let the soup cook for 35 minutes before turning off the heat and giving your instant pot time to release, about 10 more minutes. Add in your bok choy and other veggies or toppings you might like and serve or portion in containers to use throughout the week,
How can I make my stew more flavorful?
Bland stew got you down? We use the Instant Pot to enrich deep flavor into our soup. Using a pressure cooker helps speed up the process of building depth.
Meal Prep Tips for Lemongrass Beef Stew Recipe
Serve over noodles or rice for added heartiness or carbs needed to reach your goals.
Use the beef to make a sort of beef banh mi sandwich with some pickled veggies like cucumber and carrots.
Serve over a salad for a lighter variation of the meal.
Place the beef at the bottom of the pan. Use a mallet to crush the lemon grass stick and place it in the pan
Next, add the bay leaves, seasonings, onions, garlic, mushrooms, and fresh basil leaves.
Then, pour over the water.
Close the lid, turning the venting knob to the sealing position. Cook on high pressure for 35 minutes.
After it has cooked, allow 10 minutes for natural release before doing a quick release. Carefully remove the lid.
Then, add the bok choy into the stew. Stir until it has wilted. Top it off with any other fresh veggies and sauces such as sriracha or hoisin sauce. Eat and enjoy!
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Prepare the cajun seasoning by mixing all the spices together (paprika, oregano, thyme, onion powder, salt)
Then prepare the chicken: Place plastic wrap on top of the chicken breast. Pound it flat with the flat side of a mallet (meat tenderizer), working from the inside out, until it is about 1/4 inch thick. Repeat with the remaining chicken breasts
Prepare the batter: In a bowl, mix together the flour, ice cold water, and egg
Prepare the breadcrumbs: In a bowl, add half of the cajun seasonings to the bread crumbs. Save the other half of the seasonings for the squash spirals
Pre-heat a skillet with olive oil on medium-high heat. Then dip the chicken breast into the batter and dredge it in the breadcrumbs. When the pan is heated, pan fry the chicken breast on each side until golden brown and fully cooked (about 3 to 5 minutes on each side).
Once the chicken is fully cooked, remove it from the pan. Using the same pan, add the onions and bell peppers. Saute until they soften. Then add the mushrooms and stir until they soften and turn golden brown. Add the cajun seasonings and mix thoroughly.
Next, add the corn. Add butter and flour and mix well until the flour turns into a paste.
Then, add heavy cream and let it simmer until it thickens.
Sprinkle in parmesan cheese and add the butternut squash spirals.
Mix well until the sauce completely covers the butternut squash spirals. Cook for another 4 to 5 minutes until the squash gets tender
Slice the chicken into bite size pieces and serve with the squash spirals. Eat and enjoy!
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Grilled Zesty Cilantro with Rice and Beans
Ingredients
Chicken and Marinade
Rice and Beans
Instructions
Pre-Cook (Mise En Place):
Cooking Method: