Good morning from A Hungry Southern Belle. As we prepare for a holiday weekend filled with cookouts, I thought this would be a great time to offer some healthy alternatives. All recipes are as usual courtesy of barre3 . First is a Hazelnut Crusted Chicken Breast. This would be a great alternative to fried chicken and is perfect served warm from the oven or sliced over a salad the next day. I paired this with the Roasted Broccoli and Chickpeas with Lemon and Olive Oil. This recipe has enough protein and fiber on it’s own but is very tasty served along side the chicken or as a non traditional BBQ side. Lastly, I prepared the Spring Kale Salad with Strawberries, Avocado and Maple Balsamic Dressing. This again could be a meal by itself filled with healthy fats and the perfect blend of sweet and savory. All in all a delicious meal or just as yummy if served individually. Enjoy y’all!
Hazelnut Crusted Chicken Breast
2 large skinless chicken breasts (about 8 oz. each)
1 cup hazelnut flour
2 Tbs. olive oil
1 cup brown-rice flour
1 egg (or 1 Tbs. ground flax seed in water)
1 tsp. prepared mustard
1/4 cup gorgonzola goat cheese (optional)
1 tsp. thyme
Sea salt and black pepper to taste
- Preheat oven to 350F.
- Prepare chicken by rinsing and drying, then place the breasts between two pieces of parchment and pound to a uniform ¼-inch thickness.
- First, dredge chicken in a bowl containing ingredients: 1 egg and 1 tsp. prepared mustard.
- Second, dip chicken in a bowl containing 1 cup rice flour, 1/4 tsp. salt, and 1/4 tsp. thyme. Shake off any excess flour.
- Third, dip in a bowl containing 1 cup hazelnut flour, 1/8 tsp. salt, 1/8 tsp. black pepper, and 2 Tbs. olive oil, well incorporated.
- Bake on a wire rack placed over a rimmed baking sheet for 30-40 minutes, or until the chicken reads 160 degrees on instant-read thermometer.
- Top with gorgonzola during the last five minutes of cooking (optional).
Roasted Broccoli and Chickpeas with Lemon and Olive Oil
1 head of broccoli, cut into 1 1/2 -inch florets
1 15-oz. can of chickpeas (rinsed, drained, and patted dry)
4 Tbs. extra-virgin olive oil (divided)
2 tsp. fresh lemon juice
1 clove of garlic, minced
1/8 tsp. crushed red pepper flakes
Salt and pepper to taste
- Preheat the oven to 400F degrees.
- On a large baking sheet, toss the broccoli and chickpeas with 2 Tbs. olive oil. Sprinkle with salt and pepper. Roast in the oven for about 20 to 25 minutes, tossing halfway through cooking time. Broccoli and chickpeas should be lightly browned and tender.
- In a small bowl whisk together the lemon juice, garlic and remaining 2 Tbs. olive oil. Season with a dash of salt and pepper.
- Drizzle broccoli and chickpeas with dressing and sprinkle with crushed red pepper flakes. Best served immediately.
Spring Kale Salad with Strawberries, Avocado, and Maple-Balsamic Dressing Salad
2 ½ Tbs. balsamic vinegar
2 tsp. pure maple syrup
2 tsp. Dijon-style mustard
1 garlic clove, minced
3 Tbs. extra-virgin olive oil
Salt and freshly ground pepper to taste
1 large bunch of kale, tough stems removed and leaves torn into bite-size pieces (about 6 cups)
1/4 of a red onion, finely chopped
1 cup fresh strawberries, sliced in half
1 medium avocado, diced
1/4 cup walnuts, crushed
- Prepare the dressing by combining the vinegar, syrup, mustard, and garlic, whisking until smooth. Slowly whisk in the olive oil. Season to taste with salt and pepper.
- Place the kale in a large salad bowl. Drizzle with half the dressing. Roll up your sleeves and gently massage the dressing into the kale leaves (this will help them become tender). Add the rest of the ingredients into the bowl, drizzle with the remainder of the dressing, and serve.