What can I expect? 

This meal is a gamechanger on busy nights! Combined on a single pan and ready in under 30 minutes, it tastes gourmet but will have you in and out of the kitchen fast. 

Fresh salmon is coated with a rich, herbaceous butter sauce. Arranged around lots of veggies, it’s baked until flakey. As a result, every mouthwatering bite is loaded with protein, healthy fats, vitamins, nutrients, and fiber. Most importantly, the flavor is out of this world and guaranteed to leave you coming back for more. 

Is Lemon Garlic Butter Salmon Healthy? 

Let’s take a look at the main ingredients: 

• Salmon
• Butter
• Garlic 
• Vegetables

Salmon, garlic, and vegetables are all natural, nutritious food sources. Each have their own list of health benefits. Pair them together, and you’ve got a powerhouse of a meal. 

But what about butter? Is dairy healthy?

Here’s what we know. Dairy is full of vitamins, minerals, protein, and natural fat energy. But if everyone consumed dairy all of the time, dairy farming would become abusive and unsustainable…

Let’s be mindful of our dairy intake. Buy dairy that comes from pasture raised cows and try to eat less. 

Enjoy this sheet pan salmon knowing it supports your wellbeing. Learn more about the Neutral Eating Food Philosophy here.

Sheet Pan Lemon Garlic Butter Salmon Tips

1. Add sides

Thanks to the inclusion of veggies, this recipe can be served as a complete meal on its own. However, it also pairs well with sides like hidden veggie pasta, healthier mac and cheese, and low carb dinner rolls. 

2. Store leftovers

Go ahead and make an extra batch! This recipe stores well, meaning it’s great for meal prep. Once cooked and cooled, leftovers can be transferred to an airtight container and stored in the fridge for up to 5 days. 

3. Switch up the veggies

Feel free to mix and match any veggies you have on hand and like best! For the best results, we recommend using ingredients with similar baking times to prevent them from being over or undercooked. 

4. Have leftover salmon? 

Store it in the freezer for another day. Or, use it to make cucumber sweet pepper salad with air fried salmon or healthy salmon sushi waffles, and enjoy the health benefits of this nutritious fish all week.

Print

Lemon Garlic Butter Salmon Sheet Pan

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Servings 4

Author Neutral Eating

Ingredients

• 4 salmon filets about 6 ounces each
• 4 Tbsp unsalted butter melted
• 4 cloves garlic minced
• 1 lemon
• 1 tsp fresh/dried dill
• Salt and black pepper to taste
• 2 cups veggie of choice
• 2 cups asparagus spears trimmed
• Fresh parsley chopped (for garnish)

Instructions

• Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
• Zest 1 tsp of the lemon and then slice into rounds.
• In a small bowl, combine the melted butter, minced garlic, lemon zest, and dill. Stir well to combine.
• Place the salmon filets on the prepared baking sheet and season them with salt and black pepper to taste.
• Brush the garlic butter mixture generously over the salmon filets, making sure to coat them evenly.
• Arrange the lemon slices on top of the salmon filets and scatter the veggies around the salmon on the baking sheet.
• Drizzle some of the remaining garlic butter mixture over the asparagus and radishes. Season them with a pinch of salt and black pepper.
• Place the baking sheet in the preheated oven and bake for about 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Recipe from Neutral Eating: https://neutraleating.com/lemon-garlic-butter-salmon-sheet-pan

The post Lemon Garlic Butter Salmon Sheet Pan appeared first on Neutral Eating.

What can I expect?

This recipe tastes just like your favorite takeout order. However, unlike most sesame chicken recipes, you won’t find any added sugar in this dish. Instead, of using honey, brown sugar, and ketchup, we create a simple sesame sauce with natural ingredients and a sugar substitute to create the same great flavor with natural ingredients you can feel good about. 

Then, we combine everything in a single skillet so you can have a complete meal on the table in just 20 minutes. Faster than takeout and tastier, too, this sesame chicken is a high-protein, low-carb, nutrient-rich dinner that will satisfy even the pickiest eaters in your home! 

Is This One Pan Sesame Chicken Healthy? 

Let’s take a look at the main ingredients: 

• Sesame oil
• Chicken breasts
• Spices
• Broccoli

Sesame oil, chicken breast, spices, and broccoli are all natural, nutritious food sources. Use them to create a variety of easy, flavorful meals. 

Sugar is what makes food unhealthy.

Traditional sesame chicken recipes are made with brown sugar, ketchup, and honey, which digest very similarly to sugar. 

Add 2 to 3 tablespoons of each, for a total of 49 to 74g of sugar, and you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Substitute the brown sugar, ketchup, and honey with a natural brown sugar alternative, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, protein, and quality, whole-food energy. 

Enjoy this sesame chicken knowing it supports your well-being. Learn more about eating less sugar here.

Sesame Chicken Tips

1. Bulk up your meal 

This recipe can easily be served on its own as a complete meal. Or, you can make it even more filling by serving it over a bed of cauliflower rice or low-carb noodles. This is a great way to soak up all the sauce, too! 

2. Store leftovers

Once cooled, leftovers can be transferred to an airtight container and stored in the fridge for up to 3-4 days. Then, just warm in the microwave or a skillet over medium heat when you’re ready to eat. 

3. Have leftover chicken?

Use it to make baked caprese chicken, spinach & cheese stuffed chicken breasts, or marry me chicken. You’ll have different healthy options to choose from throughout the week so you never get bored! 

4. Add extra veggies

We keep things simple with the addition of fresh broccoli florets. However, you could include any veggies you have on hand for extra nutrients and fiber. For example, bell peppers, onions, and snap peas would all taste great.

Print

Sesame Chicken (One Pan)

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Servings 4

Author Neutral Eating

Ingredients

• 1 tsp avocado oil
• 1 tsp sesame oil
• 3 chicken breasts
• 1/4 tsp xanthan gum
• 1 ½ tsp water
• ¼ cup light alternative brown sugar swerve
• ¼ cup coconut aminos
• 2 tsp sugar free barbecue sauce
• 2 tsp ground ginger
• ¼ tsp Chinese 5 Spice
• Squeeze half lime tablespoon
• 5 cups of broccoli
• Garnish with sesame seeds

Instructions

• Cut chicken up into 1 inch cubes and cook in sesame oil and avocado oil. Cook on medium to high heat for about 5 minutes until nearly cooked through. Set aside on a cool burner.
• While the chicken cooks, mix in a bowl: xanthan gum and water- stir and set slurry to the side.
• In another small saucepan add the brown sugar, coconut aminos, barbecue sauce, Chinese 5 spice, ginger and lime juice and combine on low to medium heat on a gentle simmer for 2 minutes.
• Add the slurry to the small saucepan and mix together with a whisk for 3 – 4 minutes or until thickened.
• Add broccoli to the pan with the chicken and pour your sauce over and cook for 5-8 more minutes on medium heat.
• Garnish with sesame seeds and serve.

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Recipe from Neutral Eating: https://neutraleating.com/sesame-chicken-one-pan

The post Sticky Sesame Chicken appeared first on Neutral Eating.

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What can I expect? 

This is an easy one-pot recipe! Combine the cheese, lemon, and spices into a creamy sauce. Then cook the noodles directly in the sauce, and it’s ready to eat. Don’t let this low-effort meal fool you, though. It is bursting with flavor! Your guests won’t believe you didn’t spend all day in the kitchen. It’s sure to become your new go-to recipe for weeknight dinners, holiday gatherings, and every occasion in between. 

Is Creamy Lemon Pasta Healthy? 

Let’s look at the main ingredients: 

• Salted butter
• Heavy cream 
• Shredded Parmesan cheese
• Cream cheese
• Garlic
• Seasonings
• Noodles

Garlic and Seasonings are a natural, nutritious way to add flavor to a wide variety of recipes. Include them in pasta, and you’ve got a meal that’s out-of-this-world.

But what about butter, heavy cream, cream cheese, and Parmesan? Is dairy healthy? 

Here’s what we know. Dairy is full of vitamins, minerals, protein, and natural fat energy. But if everyone consumed dairy all of the time, dairy farming would become abusive and unsustainable…

Let’s be mindful of our dairy intake. Buy dairy that comes from pasture raised cows and try to eat less. 

Sugar is what makes food unhealthy.

Common pasta is made from white flour (refined grains) which means pasta is nearly equivalent to sugar.

Add 240g of sugar (40g/serving) to this creamy lemon pasta, and you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.) 

Substitute common pasta with our low-carb alternative, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, protein and quality, whole-food energy. 

Enjoy this creamy lemon pasta knowing it supports your well being. Learn more about eating less sugar here. 

Creamy Lemon Pasta Tips

1. Have leftover noodles? 

Save them to make more lemon pasta when a craving strikes. Or, use them to make another dish like chili garlic oil noodles or hidden veggie pasta, and meal prep is done for the week! 

2. Add protein

Make this recipe even more filling by incorporating protein like lemon garlic chicken or shrimp. 

3. Incorporate veggies

Add extra nutrients and fiber to this dish by stirring veggies such as sautéed mushrooms, spinach, or steamed broccoli into the mix.  

4. Include a side

This pasta is filling enough to serve on its own. However, we love to include sides like lemon Parmesan salad or low carb dinner rolls to make it extra satiating, especially when feeding a crowd! 

5. Make a double batch 

Leftovers can be stored in an airtight container in the fridge for up to 3-5 days. So, go ahead and make a double batch to reheat in the microwave or on the stovetop for quick meals throughout the week!

Print

Creamy Lemon Pasta (one pan)

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Servings 4

Author NEUTRAL EATING

Ingredients

• 1 Tbsp – minced garlic (6 cloves)
• 1 Tbsp – salted butter
• 2 cups – heavy cream
• 1 cup – water
• ½ cup – lemon juice
• ¾ cup – shredded Parmesan
• 4 oz – cream cheese
• ½ tsp – lemon rosemary sea salt
• ¼ tsp – onion powder
• a pinch of pepper
• 1 box – Edamame Noodles

Instructions

• Mix everything together in a cooking pan simmering on low for 15-20 minutes. Until all cheese is melted.
• Meanwhile, boil noodles for 5 minutes in a separate pan. Drain. Then add to sauce and cook remaining 2-3 minutes OR you could cook all the noodles in the saucepan – simmer for 15-20 minutes. If you choose to cook the noodles in the sauce itself you may need to gradually add up to 1 cup of water to ensure proper cooking of the noodles with enough liquid. Both methods work well.
• Serve with a pinch of Parmesan, parsley, and lemon zest.

Notes

Tip: If you want it thicker you could add more Parmesan and or cream cheese. To thin add more water.

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

 

 

 

 

 

 

 

 

 

 

Recipe from Neutral Eating: https://neutraleating.com/creamy-lemon-pasta-one-pan

What are you going to serve with your Creamy Lemon Pasta (one pan)? Let us know in the comments below!

The post Creamy Lemon Pasta (one pan)  appeared first on Neutral Eating.

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What can I expect? 

The average pasta dish is full of refined carbs and sugar but not this recipe! Instead, we combine low-carb mung bean pasta with homemade tomato sauce, cheese, and fresh herbs. As a result, it’s full of fiber, and nutrients, and is completely free from refined sugar. Made in a single pot in just 30 minutes, it’s the perfect family-friendly recipe that doubles as a convenient meal prep option! 

Is One Pot Tomato and Garlic Pasta Healthy? 

Let’s look at the main ingredients: 

• Cherry tomatoes 
• Olive oil 
• Garlic
• Coconut milk
• Parmassan 
• Noodles

Olive oil, garlic, cherry tomatoes, and coconut milk are all-natural, nutritious foods that can be used to add nutrients and flavor to a wide variety of recipes. 

Sugar is what makes food unhealthy.

Common pasta is made from white flour (refined grains) which means pasta is nearly equivalent to sugar.

Add 240g of sugar (40g/serving) to this tomato and garlic pasta, and you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.) 

Substitute common pasta with our low-carb alternative, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, protein, and quality, whole-food energy. 

Enjoy this tomato and garlic pasta knowing it supports your well-being. Learn more about eating less sugar here.

One Pot Tomato and Garlic Pasta Tips

1. Meal prep 

This recipe keeps well and reheats like a dream. So, go ahead and make a double batch to enjoy throughout the week! Once cooked and cooled, leftovers can be transferred to glass Tupperware and stored in the fridge for up to five to seven days. Then, just warm them in the microwave or over medium heat on the stove, and enjoy! 

2. Include protein 

We kept this pasta vegetarian-friendly, but you could easily bulk it up with the addition of cooked ground meat such as lean beef, turkey, or chicken. 

3. Add extra veggies

Whether you have picky eaters or are just trying to incorporate more vegetables into your life, this tomato and garlic pasta is a great way to sneak in extra servings. Add mushrooms, zucchini, or spinach to the mix, and you won’t even notice that they’re there! 

4. Incorporate a side 

Round out your meal, making it extra filling and fit for a crowd with healthy side dishes like a lemon Parmesan salad, spiraled cucumber salad, or low-carb dinner rolls. 

5. Have leftover noodles? 

Don’t toss them out! Save them to make another round of this tomato and garlic pasta. Or, switch things up with a batch of hidden veggie pasta or chili garlic oil noodles so you never get bored. 

Print

One Pot Tomato and Garlic Pasta

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Servings 4

Author NEUTRAL EATING

Ingredients

• 1 box – Edamame Noodles
• 2 Tbsp – olive oil
• 10 – garlic cloves minced
• 1 pint – cherry tomatoes
• ½ tsp – salt
• ¼ tsp – pepper
• 1 Tbsp – chili oil
• ½ cup – coconut milk (unsweetened) or heavy cream
• ¼ cup – grated parmesan cheese
• ¼ cup – fresh basil

Instructions

• Prepare Edamame Mung Bean pasta according to its instructions.
• Place a medium saucepan over medium-high heat. Add olive oil and garlic sauce for about 30 seconds.
• Add in tomatoes, salt, and pepper and stir.
• Cook the tomatoes until softened a bit, about 5-8 minutes.
• Add the chili oil and stir.
• Add cooked pasta and mix well to coat the pasta evenly.
• Lower heat and add coconut milk and cook for about 5-8 minutes.
• Cover the saucepan, cook for 3 more minutes.
• Add parmigiana, basil, and serve.

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

 

 

 

 

 

 

 

 

 

Recipe from Neutral Eating: https://neutraleating.com/one-pot-tomato-and-garlic-pasta

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Recipes in the image above:

1. Pumpkin Mac and Cheese

2. Avocado Pesto Pasta

3. Chili Garlic Oil Noodles

4. Hidden Veggie Pasta

What are you going to serve with your One Pot Tomato and Garlic Pasta? Let us know in the comments below!

The post One Pot Tomato and Garlic Pasta appeared first on Neutral Eating.

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What can I expect? 

Ready in under an hour and made with simple, budget-friendly ingredients, this lemon garlic chicken is an easy one-pan meal. Just season the chicken and veggies, and toss them on a baking sheet. Then, pop the mixture in the oven, and it’s ready in no time! 

Even if this is your first time preparing raw chicken, you can’t go wrong. Thanks to the olive oil coating, it’s guaranteed to come out crisp on the outside and juicy in the center. Paired with crisp, flavorful asparagus, it’s a nutritious dinner that’s perfect for busy weeknights and simple meal prep. 

It’s not hard to see why it’s one of our favorite recipes! The flavor is incredible, prep time is minimal, and cleanup is a breeze. Plus, it pairs perfectly with all your favorite side dishes. One bite, and it’ll become a new staple in your dinner lineup. 

Is Sheet Pan Lemon Garlic Chicken Healthy? 

Let’s look at the main ingredients: 

• Avocado oil 
• Herbs and spices
• Chicken thighs (bone-in, skin-on)
• Asparagus

Avocado oil, herbs and spices, and asparagus are all natural, nutritious food sources. Each have their own health benefits and can be used to add flavor and nutrients to a wide variety of recipes. 

But what about chicken thighs? And the chicken skin? Aren’t they both fatty and unhealthy?  

Neutral Eating has a practical stance on dark meat and chicken skin: 

If you’re going to eat meat, make full use of the animal. Eating the whole animal is sustainable, nutritious, and humane.

Both dark meat and chicken skin are rich sources of vitamins, minerals, protein, and natural fat energy. And the stuff is delicious. Doing right by the animal means you get to eat it all. Enjoy the dark meat. Enjoy the skin! Learn more about the Neutral Eating Food Philosophy here.

Lemon Garlic Chicken Tips

1. Check the internal temperature

Place a meat thermometer in a chicken thigh after 30 minutes of cooking. Continue to bake until it reads 165 F. This ensures the chicken is cooked all the way through and is safe to eat. 

2. Rest the chicken 

After removing the pan from the oven, set the chicken aside for at least 5 minutes. This helps redistribute the juices, ensuring the meat stays tender and juicy. 

3. Add a side or two 

Serve this lemon garlic chicken with shirataki rice, cauliflower rice, cauliflower mashed potatoes, or low-carb macaroni and cheese for a filling, low-carb dinner. If you’re feeding a crowd, low-carb dinner rolls make for an excellent addition, too! 

4. Include extra vegetables

Feel free to add to or replace the asparagus with additional vegetables with similar cooking times. For instance, bell pepper, zucchini, squash, green beans, and cauliflower all work great. 

5. Meal prep

Easy to prepare, this lemon garlic chicken makes for a great meal prep option. Store the extra chicken and vegetables in a glass container with a lid in the fridge. To reheat, place a single portion on a plate, and put it in the microwave. We suggest a microwave cover to avoid splatter.

Print

Lemon Garlic Chicken (Sheet Pan)

Prep Time 10 minutes minutes

Servings 6

Author Neutral Eating

Equipment

• baking sheet

Ingredients

• ⅓ cup – Avocado Oil
• 1 tsp – salt
• 1 tsp – garlic salt
• 1 tsp – black pepper
• ½ tsp – ginger paste (or powder)
• 4 cloves – fresh garlic chopped or minced
• 2 Tbsp – lemon juice
• 1 tsp lemon zest
• 6 – skin-on, bone-in chicken thighs
• 1 lb – fresh asparagus or other veggie on hand
• 1 – lemon wedges of lemon cut in 4ths
• ¼ tsp – coarse/ground pink Himalayan salt

Instructions

• Preheat the oven to 425 F.
• Mix oil, salt , pepper, lemon, zest, garlic and ginger together.
• Drizzle some extra oil on pan.
• Add asparagus.
• Pat chicken dry. Lay chicken skin up on asparagus.
• Add lemon wedges (squeezing the extra juice on chicken).
• Add the garlic oil mixture on top of the chicken thighs and asparagus.
• Bake for 25 minutes.
• Add a meat thermometer.
• Bake until internal temp is 165 F.
• Top with a pinch or course salt.

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

 

 

 

 

 

Recipe from Neutral Eating: https://neutraleating.com/lemon-garlic-chicken-sheet-pan

If you like this recipe, check out this list of Cheap & Healthy Family Dinner Ideas! 🙂

What are you going to serve with your Lemon Garlic Chicken (Sheet Pan)? Let us know in the comments below!

BROWSE MORE DINNER RECIPES >>>

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What can I expect?

All you’ll need are two pots and fifteen minutes to transform a favorite childhood comfort food into a dish that tastes gourmet! The key to elevating standard mac and cheese is to skip the powdered cheese and use natural ingredients to make your own creamy pumpkin cheese sauce instead. 

You won’t find any strange chemicals or preservatives in this recipe! Instead, pure pumpkin is mixed with warm spices and not one but three types of cheese to create a scrumptious sauce that’s loaded with nutrients. Far better than anything you’ll make from a box, the entire dish comes together in just 15 minutes. 

Complete with low-carb noodles, this pumpkin mac and cheese is loaded with fiber and nutrients for a delicious healthy comfort food you can feel good about sinking your fork into. 

Is Pumpkin Mac and Cheese Healthy? 

Let’s look at the main ingredients: 

• Low-carb noodles
• Butter
• Almond flour 
• Pumpkin puree
• Cheese

Almond flour and pumpkin puree are natural, nutritious foods. Each has its own list of health benefits. Combine them with a dash of milk or cream, spices, and toss them with low-carb noodles, and you’ve got yourself a healthy bowl of mac and cheese.

But what about the cheese? Is dairy healthy? 

Here’s what we know. Dairy is full of vitamins, minerals, protein, and natural fat energy. But if everyone consumed dairy all the time, dairy farming would become abusive and unsustainable…

Let’s be mindful of our dairy intake. Buy dairy that comes from pasture-raised cows and limit consumption.

Enjoy this pumpkin mac and cheese knowing it supports your well-being. Learn more about eating less sugar here.

Pumpkin Mac and Cheese Tips

1. Serve it over low-carb noodles

Traditionally mac and cheese is made with high-carb, gluten-containing noodles. However, by swapping them out with a low-carb option like edamame noodles or shirataki noodles, you can create a lightened-up dish containing all the same texture and flavors you love with a fraction of the carbs. 

2. Check your canned pumpkin 

Pure canned pumpkin purée is an affordable, natural, and nutritious ingredient. However, it’s often placed next to pumpkin pie filling on the shelves at the store. Double check your ingredient list to ensure pumpkin is the only ingredient, and avoid cans containing extra sugar, spices, and preservatives. 

3. Got leftover pumpkin? 

Don’t let it go to waste! Instead, save it for a second batch later in the week. Or, use it to make a pumpkin chocolate chip mug cake for a healthy after-dinner treat. 

4. How long does it last? 

Although this recipe is best enjoyed right away while it’s still warm and fresh, leftovers can be stored in the fridge or freezer to enjoy later. First, let them cool completely. Then, transfer them to a freezer-safe glass container, and store them in the refrigerator for up to 4-5 days. Or, place them in the freezer for up to 3 months. 

5. Make it a meal 

This mac and cheese is delicious and filling as it is. However, if you want to transform it into a complete meal, try mixing in cooked meat like chicken, turkey, or beef, and don’t forget to stir in an extra serving of veggies, too! Broccoli, mushrooms, and Brussels sprouts all taste great. 

Print

Low-Carb Macaroni and Cheese

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Servings 4 people

Author Neutral Eating

Equipment

• Cast Iron Skillet
• Glass Tupperware

Ingredients

• 4 servings – low-carb noodles
• 2 Tbsps – butter
• 1 Tbsp – almond flour or gluten-free flour
• ⅔ cup – almond milk or 1 cup of cream
• ½ cup – pumpkin puree
• 1 tsp – salt
• 1 tsp – garlic powder
• ½ tsp – black pepper
• pinch of nutmeg
• ½ cup – cheddar cheese
• ¼ cup – gruyere cheese
• 1 Tbsp – parmesan cheese

Instructions

• Prepare your noodles according to the instructions on the package.
• Next in a large skillet, melt the butter.  Add the flour.  Stir until the flour is dissolved into the butter.  It will be thick.  Be careful not to burn.
• Add almond milk or cream and pumpkin.  Simmer for about 5 minutes.  Stirring often so as not to burn.
• Add salt, pepper, garlic powder, and nutmeg and mix well. 
• Add noodles and simmer for 5 minutes.
• Add cheese one at a time stirring to melt the cheese.
• Turn the stove down to low and simmer until the cheese sauce thickens.

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

 

 

Recipe from Neutral Eating: https://neutraleating.com/pumpkin-mac-and-cheese

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Built with ConvertKit

Recipes in the image above:

1. Tomato Garlic Pasta

2. Avocado Pesta Pasta

3. Chili Garlic Oil Noodles

4. Hidden Veggie Pasta

What are you going to serve with your Pumpkin Mac and Cheese? Let us know in the comments below!

The post Healthy Pumpkin Mac and Cheese appeared first on Neutral Eating.

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Save This Recipe

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What can I expect? 

Made in a single pot with just a handful of pantry staples, this chipotle chicken stew is a beginner-friendly, no-fuss recipe! The key to creating the signature spice we’re looking to achieve is in using chipotle chiles and adobo sauce. 

Used to provide extra warmth and just a touch of heat, this ingredient can easily be manipulated to suit your flavor preferences. For instance, if you’re sensitive to spice, be sure to remove the seeds. Or, simply use less chiles to reduce the level of heat, and don’t forget to add your favorite toppings! 

Cilantro, avocado slices, cheese, and chopped red onion all make great additions to this healthy, high-protein recipe. No matter how you choose to serve it, you’re guaranteed to have a nutritious, family-friendly dinner on the table in under an hour. 

Is Chipotle Chicken Stew Healthy? 

Let’s look at the main ingredients: 

• Avocado oil 
• Onion
• Chicken thighs
• Roasted tomatoes with green chilies 
• Broth
• Chipotle chilies in adobo sauce

Avocado oil, onion, roasted tomatoes, broth, and chipotle chiles are natural, nutritious foods. Each has its own health benefits, adding nutrients and flavor to the dish. 

But what about chicken thighs? What about the chicken skin? Aren’t they both fatty and unhealthy? 

Neutral Eating has a practical stance on dark meat chicken and chicken skin:

If you’re going to eat meat, make full use of the animal. Eating the whole animal is sustainable, nutritious, and humane.

Both dark meat and chicken skin are rich sources of vitamins, minerals, protein, and natural fat energy. And the stuff is delicious. Doing right by the animal means you get to eat it all. Enjoy the dark meat. Enjoy the skin! Learn more about the Neutral Eating Food Philosophy here.

Chipotle Chicken Stew Tips

1. Use a meat thermometer

Insert a meat thermometer into the center of your chicken thighs to ensure they reach an internal temperature of 170 F and are safe to eat before removing them from the pot. 

2. Bulk it up. 

This chipotle chicken stew is filling and flavorful served on its own. However, if you want to make it even more satisfying, try stirring cauliflower rice into the pot. Or, pair it with a side of low-carb dinner rolls! Finish your meal with a sweet treat like sugar-free chocolate toffee or sugar-free candied pecans, and you’ve got yourself a dinner that can’t be beaten. 

3. Meal prep

This chipotle chicken stew is a one-pot meal that’s fast and easy to prepare which means it’s a great option for meal prep. Once cooled, transfer leftovers to a glass container with a lid, and store them in the fridge for up to 3-4 days. Or, place them in the freezer for up to 3 months. To reheat, let your frozen stew thaw in the fridge overnight. Then, place it in a microwave-safe bowl, and warm it in the microwave until your desired temperature is reached. We suggest a microwave cover to avoid splatter. 

4. Check your canned ingredients 

Canned ingredients are affordable, healthy options, but only when they’re made with natural ingredients. Next time you’re buying canned peppers, chiles, or condiments, choose brands that contain ingredients you can pronounce. Also, know that most options do not need added sugar. 

5. Prefer it extra spicy?  

This recipe can easily be adjusted to satisfy your spice preferences. For extra heat, add another tablespoon or two of adobo sauce or a dash of your favorite natural hot sauce. 

Print

Chipotle Chicken Stew

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 4 servings

Author Neutral Eating

Equipment

• Dutch Oven

Ingredients

• ¼ cup – avocado oil
• 1 onion chopped
• 4 cloves – garlic minced
• 1 Tbsp – paprika
• 2 tsp – ground cumin
• ½ tsp – dried oregano
• ½ tsp – salt
• 4 chicken thighs (bone-in, skin-on) around 1 lbs
• 2 10-ounce cans of roasted tomatoes with green chilies
• 1 cup – broth
• 2 chipotle chiles in adobo sauce chopped (remove seeds or do less chiles if sensitive to spice)
• 1 Tbsp – adobo sauce from chipotle chili can

Instructions

• Heat oil in a large dutch oven, add onion and garlic to the pot and saute for 3-4 minutes until starting to soften. Add spices to the pot and cook for 30 seconds until fragrant.
• Add chicken to the pot and brown each side (about 5 minutes each). Make sure most of the chicken is touching the pan, and move the onions out of the way to do so.
• Once browned add the tomatoes, broth, and chipotle chiles to the pot. Stir to combine.
• Bring to a low simmer, cover, and cook for 30 minutes.
• Remove chicken from pot and remove bone and cut into pieces.
• Add chicken back in.
• Serve as is or add toppings of choice.

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

 

Recipe from Neutral Eating: https://neutraleating.com/chipotle-chicken-stew-low-carb

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Recipes in the image above:

1. Crispy Chicken and Mushrooms

2. Lemon Garlic Chicken (sheet pan)

3. Chipotle Chicken Bowl Copycat

4. 3 Ingredient Pesto Chicken

Do you prefer your chipotle chicken stew extra spicy? Do you serve it on its own or with a side? Let us know in the comments!

The post Chipotle Chicken Stew appeared first on Neutral Eating.

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What can I expect? 

It’s a “one-pan” meal. Place the chicken on a baking sheet, drizzle olive oil on top, and add your seasonings. Then, all you have to do is pop it in the oven, and you’re done. 

Even if this is your first time baking raw chicken, it’s guaranteed to come out perfectly tender and full of flavor. Don’t worry about drying it out! It will be juicy on the inside and golden on the outside. 

It’s not hard to see why this 3-ingredient pesto chicken is one of our favorite recipes. It requires minimal prep time, dirties up a single pan, and bakes in 45 minutes or less. It’s healthy. The flavor is incredible, and it pairs perfectly with all your favorite side dishes. This pesto chicken is a must-have recipe for your weeknight dinner lineup. 

Is 3-Ingredient Pesto Chicken healthy? 

Let’s look at the main ingredients:

• Chicken thighs (bone-in, skin on)
• Avocado oil
• Pesto

Avocado oil is a natural, nutritious food source with a list of its own health benefits. 

But what about chicken thighs? And the chicken skin? Aren’t they both fatty and unhealthy?  

Neutral Eating has a practical stance on dark meat and chicken skin: 

If you’re going to eat meat, make full use of the animal. Eating the whole animal is sustainable, nutritious, and humane.

Both dark meat and chicken skin are rich sources of vitamins, minerals, protein, and natural fat energy. And the stuff is delicious. Doing right by the animal means you get to eat it all. Enjoy the dark meat. Enjoy the skin! Learn more about the Neutral Eating Food Philosophy here.

But what about pesto? Is it healthy? 

Made with nutritious ingredients including garlic, pine nuts, basil, and hard cheese, pesto is full of vitamins, antioxidants, and natural fat energy. But if everyone consumed dairy and nuts all the time, farming and harvesting would become abusive and unsustainable…

Let’s be mindful of our dairy and nut intake. Buy products that are sourced from natural ingredients and made using sustainable methods, and try to limit intake. 

3-Ingredient Pesto Chicken Tips

1. Use a meat thermometer

Place a meat thermometer in a chicken thigh after 30 minutes of cooking. Continue to bake until it reads 170 F. This ensures the chicken is cooked all the way through and is safe to eat. 

2. Serve it with all your favorite sides

Turn this chicken into a complete meal by serving it over shirataki rice or cauliflower rice to soak up any extra juices and pesto sauce. Or, pair it with sides like roasted radishes (aka low carb potatoes), asparagus, or veggies for a filling, low-carb dinner. 

3. Check your pesto ingredients

Pesto is healthy when it’s made with the right ingredients. Next time you’re buying a jar, take a second to read the ingredient list. Look for items you recognize and can easily pronounce. Avoid seed oils like sunflower seed oil, soybean oil, or canola oil. Or, make your own pesto at home! 

4. Meal prep

This 2-ingredient pesto chicken is quick and easy to prepare, which makes it a great option for meal prep. Store the extra chicken in a glass container with a lid in the fridge. To reheat, place a cut of chicken on a plate, spoon some extra pesto on top, and put it in the microwave. We suggest a microwave cover to avoid splatter. 

Print

3-Ingredient Pesto Chicken

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 4

Author Neutral Eating

Equipment

• 1 Meat thermometer

Ingredients

• 4 bone in, skin on, chicken thighs
• drizzle avocado oil
• salt
• pepper
• 2 heaping tablespoon pesto (sugar-free)

Instructions

• Preheat oven to 400 F.
• Pat chicken thighs dry and place in oven safe baking dish.
• Drizzle with oil and lightly cover with salt and pepper.
• Add the pesto and massage it into the chicken.
• Optional: For more flavor, let marinate for at least 1 hour or overnight.
• Bake uncovered for 30-45 minutes until golden brown (until internal temperature reaches 165 F).
• Take out of baking dish to rest (so it doesn’t keep cooking).
• Pour over juices to serve.
• Optional: Sprinkle with parmesan cheese or nutritional yeast (vegan)
• Optional: Sprinkle with lemon

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

Recipe from Neutral Eating: https://neutraleating.com/2-ingredient-pesto-chicken

Want to save this recipe? Enter your email below and we’ll send the recipe straight to your inbox!

Save This Recipe

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The post 3-Ingredient Pesto Chicken appeared first on Neutral Eating.

Want to save this recipe? Enter your email below and we’ll send the recipe straight to your inbox!

Save This Recipe

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What can I expect?

It’s a “one-pot meal.” Throw the ingredients into a cast iron pan, pop it in the oven, and you’re done. This Crispy Chicken and Mushroom recipe is both beginner friendly and easy clean up. 

Even if this is your first time working with raw chicken, you can prepare a perfectly cooked chicken with ease. Your chicken will be tender and juicy on the inside and crispy on the outside.

It’s no surprise that this is one of our favorite recipes. Hardly any dishes get dirty. It takes minutes to prepare. It has great meal-prep potential. It’s healthy. And the flavors are incredible for how little effort is needed. This chicken and mushroom one-pot meal is a winner. 

Is Crispy Chicken and Mushroom healthy? 

Let’s look at the main ingredients:

• Chicken thighs (skin on)
• Mushrooms
• Garlic
• Heavy Cream

Chicken, mushrooms, and garlic are natural, nutritious food sources. Each have their own list of health benefits. 

But what the chicken skin? What about the dark meat? Aren’t they both fatty and unhealthy?

Neutral Eating has a practical stance on dark meat and chicken skin:

If you’re going to eat meat, make full use of the animal. Eating the whole animal is sustainable, nutritious, and humane.

Both dark meat and chicken skin are rich sources of vitamins, minerals, protein, and natural fat energy. And the stuff is delicious. Doing right by the animal means you get to eat it all. Enjoy the dark meat. Enjoy the skin! Learn more about the Neutral Eating Food Philosophy here.

But what about the Heavy Cream? Is dairy healthy?

Dairy is full of vitamins, minerals, protein, and natural fat energy. But if everyone consumed dairy all of the time, dairy farming would become abusive and unsustainable…

Let’s be mindful of our dairy intake. Buy dairy that comes from pasture raised cows and try to eat less.  

Cast Iron Chicken and Mushroom Tips

Use a cast iron pan or dutch oven

A cast iron pan makes this recipe a one-pot meal. Prepare the sauce on the range, and cook the chicken in the oven. A cast iron will help you prepare your meals faster, cut down on dishes (you don’t have to wash a cast iron pan), and they make food taste better. We love cast iron pans. 

Use a whole chicken

Did you know you can buy a whole raw chicken from the grocery store? When you’re finished cutting up your whole chicken, you’ll end up with two thighs and two breasts. Not to worry. Toss the two breasts and two thighs into your cast iron, and follow the recipe as written. Nothing changes. Be sure to leave the bone in and the skin on for both the breasts and the thighs.

Serve it over shirataki or cauliflower rice

This recipe is saucy! And while we’re not too shy to drink the extra sauce straight from the bowl, you can serve this recipe over shirataki rice. When the chicken is mingled with rice that has sopped up even more sauce, every bite is that much more flavorful and satisfying.  

Meal prep

This crispy chicken and mushroom one-pot meal is fast and easy to prepare which makes it a great meal prep option. Store the extra chicken in a glass container with a lid in the fridge. To reheat, place a cut of chicken on a plate, spoon some sauce on top, and put it in the microwave. We suggest a microwave cover to avoid splatter. 

Check your condiment ingredients

Condiments are healthy when they’re made with natural ingredients. Next time you’re buying ketchup, mustard, mayo, etc., choose a brand that has ingredients you can understand. Know that most condiments do not need added sugar. 

Print

Crispy Chicken and Mushroom

Course Main Course

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Servings 6

Author Chef Michael

Equipment

• Cast Iron Skillet or dutch oven

Ingredients

• 6 – Chicken Thighs (Bone-In)
• 1 cup – Beef Broth
• 5 – Bay Leaves
• 20 – Garlic Cloves
• 2 Tbsp – Worcestershire
• 2 Tbsp – Maille "Old Style" Mustard
• 1 Tbsp – Balsamic Vinegar
• 1 tsp – Beef Bouillon
• 1/4 cup – Heavy Cream
• 8 oz – Sliced Mushrooms
• 2 tsp – Salt
• 1 tsp – Pepper

Instructions

• Preheat oven to 375 degrees F.
• Add beef broth, bay leaves, garlic cloves, worcestershire, mustard, balsamic vinegar, and beef bouillon to a cast iron pan.
• Bring cast iron ingredients to a boil. (Place skillet over medium-high heat.)
• Turn off heat.
• Stir in heavy cream.
• Place chicken skin side up in the pan.
• Add mushrooms all around the chicken (not on top of the chicken).
• Salt and Pepper.
• Place skillet in oven and bake until meat thermometer reads 165 degrees F (about 45 minutes).

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

Recipe from Neutral Eating: https://neutraleating.com/crispy-chicken-and-mushroom/

 

Did you serve over cauliflower rice? Did you use skin-on chicken breast? How did you enjoy your crispy chicken and mushroom?

Recipes in the Image Above:

1 – Lemon Garlic Chicken (Sheet Pan)

2 – Chipotle Chicken Bowl Copycat

3 – 3 Ingredient Pesto Chicken

4 – Air Fryer Lemon Pepper Wings

BROWSE MORE DINNER RECIPES >>>

The post Braised Chicken and Mushroom (one pan meal) appeared first on Neutral Eating.