Uncategorized – J. Delawcious

Easy Healthy Chicken Breast

Need a tasty and delicious chicken breast for meal prep? Let me share my recipe with you that is so simple and most importantly satisfying.

4 Chicken Breast
2 Tbsps of dijon mustard
2 Tbsps of Olive oil
Pinch of Salt and Pepper (Season to your liking)
Squeeze of a half of a lemon
1 Tbsp of Ginger

Tools

medium/large sized storage container with lid
kitchen grade gloves
sheet pan
tongs
foil

Prep

Combine chicken breast, dijon mustard, olive oil, salt & pepper, lemon juice, and ginger. With the kitchen gloves on, massage the chicken breast within the season. Make sure to coat each piece with the marinade. Close the lid and leave it for 4 hours up to overnight.

Cooking

Preheat the over 425F

Lay all the chicken breast on the sheet pan evenly spaced. Place the sheet pan in the oven and cook about 15 minutes. Turn the chicken breast at the seven and half minute mark. Make sure the chicken is cooked to 165F internal temp prior to consuming.

Remove from the oven and tent with foil to allow the meat to rest for 10 minutes. Slice chicken and use in your meal prep recipes.

Remember to share these recipes with the people you love! Most importantly don’t ever forget to “Be the best possible version of yourself.”

Happy Cooking!

Jersey

P.S. look to the right and catch up on some of my visual recipes

Seared Salmon Sandwich

Fish, Food, Sandwiches, Uncategorized J. Delawcious

It’s Salmon Time…

A seared salmon sandwich is such a comfort without all the additional calories. The toasted wheat bread, juicy beef steak tomatoes. onions, lettuce and spicy mayo just turn this fish all the way up. This is one of my go to sandwiches when I am craving something a little different from the usual guilty pleasure. I also replaced the fries usually made with potatoes with zucchini.

This recipe is super easy and delicious. I am sharing this recipe with you in conjunction with YouTube sis Yem. Yem asked to collaborate on having healthy hair and a healthy body. So today I am going to share with you this clean recipe that is so delicious.

Follow Yem on YouTube: https://www.youtube.com/user/yemtail

Read here blog: http://learningnaturalhair.blogspot.com/

Let’s get into this recipe!

What You Will Need:

Salmon
Wheat Buns
Thinly Sliced Red Onion
Arugula
Medium Sliced Beef Steak Tomatoes
Siracha Wasabi Mayo
1/8 Tsp of Salt
1/8 Tsp of Pepper
2 Tbsp of Avocado Oil
1 Large Non Stick Skillet

Prep:

Salt and Pepper the fish on both sides then sit aside. J. Delawcious seasoning would be great here as well.

Cook:

On medium high heat add oil to the large skillet. Heat until small smoke puff appears.
Once the pan shows the puff of light smoke, add fish gently to the skillet. Once added do not move the fish.
The fish will give from the pan after 4 minutes. Flip over and allow another 4 minutes to cook. 4 minutes each side cooks the fish medium. However if you like it more done, cook it for 5 minutes each side.
Remove fish from the pan and allow to rest for half the time you cooked it for.
Toast your wheat bun.
On the toasted wheat bun add tomatoes, onions, arugula and siracha mayo. Close the bun and enjoy.

Serve:

This can be served with Zucchini fries or a fresh salad.

Happy Cooking!

xoxo

J. Delawcious

Full Tutorial Here:

Broccoli Cheese Potato with Chicken

Chicken, Food, Uncategorized, Vegetables J. Delawcious

Broccoli Cheese Potato with Chicken

A loaded potato is one of my ultimate comfort foods. Broccoli Cheese Potato with Chicken is an all in one meal that is so easy to prepare. It is filling and most importantly delicious. The combinations for yummy baked potatoes are pretty much endless. You can create all kinds of yummy potatoes with your favorite veggies, meats, or both. If you are vegan or vegetarian you can easily remove the chicken and use a plant based cheese/non diary sour cream.

What you will need:

2 Chicken Breast cut into Strips
4 Potatoes (Russet or any Baking Potato)
2 Tbsp of Oil ( Avocado, Olive, Canola)
2 Tsp of Salt
2 Tsp of Pepper
1/2 Cup Sour Cream
1/4 Cup of Milk
1 Package of Steamable Broccoli
1 Tbsp of Dried Parsley (Optional)
Foil
Baking Sheet Pan

Prep:

Pre-heat oven to 450F. Wash and scrub potatoes to rid of any dirt. Dry the potatoes and then poke holes in the skin on all sides. Place on foil and then brush oil all over. Season with salt and pepper. Then wrap and sit aside. Repeat until all potatoes are wrapped.

(Be sure to clean all areas where you handle raw chicken to avoid cross-contamination) Slice Chicken Breast into strips. Season with Salt and Pepper or J.Delawcious seasoning. Then sit aside until ready.

In a small bowl add sour cream. Then add milk a little at a time. Stir until the sour cream has thinned out. If the sour cream is still thick add a little more milk until desired thickness. Then pour into a squirt bottle and refrigerate.

Cook/Bake:

Place the potatoes in the oven and allow to bake for 45 mins. When the potatoes have been cooking for 30 minutes, preheat a non-skillet with oil on medium heat. Once oil is hot, place the chicken strips inside. Cook chicken until 165F internally. This will take about 2 minutes on each side.

Put the frozen broccoli into the microwave according to the instructions. You can buy prepared cheese sauce or refer to my mac and cheese recipe to make your own. Keep both items warm until assembly.

Remove the potatoes from the oven and let stand for 5-10 minutes.

Assembly:

Slice the potato half way through. Then add butter, salt, and pepper. Add the chicken, broccoli, and cheese. Then add sour cream on top. Sprinkle parsley as a garnish and enjoy.

If you decide to make this recipe please #jdelawcious so I can see your creation.

Happy Cooking♥!

xoxo
Chef J. Delawcious

Watch the full tutorial here: