Chicken Thighs

braised with a nummy brothy sauce


  1. 4 Chicken Thigh - bone in skin on
  2. tbl Shallots
  3. tbl fresh thyme
  4. 15 capers
  5. 1 clove garlic
  6. 2 lemons juiced
  7. tbl grain mustard
  8. 1/2 a container cherry tomatoes
  9. 1 1/2 cups of chicken stock
  10. 1/2 cup frozen spinach
  11. 1 cup cooked red grain quinoa or other grain distributed to 4 bowls


  1. put dutch oven on high heat - let it come up to warm
  2. Add oil - let heat up
  3. Salt & Peper both sides of chicken Brown Chicken - Skinside down first 5 min each side
  4. remove & set aside chicken on a plate (you'll add it back later)
  5. pour off excess fat, leave enough oil to lightly coat the bottom of the pot
  6. add shollots - cook til translucent be careful not to burn
  7. add tyme and garlic stir for a minute
  8. add capers and mustard stir to combine then add
  9. pour in lemon juice to pick up all the sucs (brown bits from chicken) cook off for a minute or two
  10. add tomatoes let them plump up
  11. add stock & bring to boil
  12. return chicken and reduce to simmer let cook for 15-20 min until chicken reads 165
  13. In the last few minutes add the frozen spinach
  14. Add some chili peper flakes if you want to add some heat
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1/3 cup tj's multi quinoa cooked
1/2 (80g) Sweet Potato
1/2 cup steamed spinach
1 brussel sprout
tbl grain mustard
1/2 Lemon
1/2 AVO

350 Calories | 10 Fat | 58 Carbs | 193 Sodium | 9g Fiber

brussel sprouts
purple cabbage

handful of arugula
trader joe's organic savory tofu
1/2 an avo

1/2 meyer lemon
3 count of olive oil
1 count of champagne vinegar
Waking from hibernation, I'm waking from my winter slumber.

This was super simple and once more I LOVE TRADER JOE'S. T.J's has some of the best pantry staples.
I often get lazy if I'm home, I don't feel like leaving. When I am feeling like this I start digging around the fridge and freezer (p.s. This is one of my favorite past times)

I have LOADS to work with, from the staples:
Frozen Salmon Patties
Canned chickpeas
That weird squeezable "lemon"

For the dressing: In a bowl, I threw a dollop of greek yogurt, a squirt of Dijon and lemon, diced some garlic and rosemary and one swish of olive oil. And a cthrack, cthramk from the pepper mill. That's the base - which for all intents and purposes tastes like a GOOD ranch dressing. Then I added like 10 chopped up olives and same amount of capers. I mixed it up to blend. OH I have feta toss a tablespoon of that in and OH I HAVE TOMATOS!!! Slice, mix, toss.

Canned beans always freak me out a little bit so I rinse them, through a sieve...a LOT. Once all good I put the cleaned chickpeas into the bowl of dressing and toss to coat.
That's it really. I put the salmon patty on the grill. As is.

To plate I scooped a heaping 1/2 Cup of the chick pea yummy and topped the salmon with 1/4 avocado.

Nutrition Facts and Analysis for chickpea nom
Take one green apple - the crisper the better
farmer's cheese / crumbled goat about an oz
champagne vinaigrette

cut up the apple to tiny little chops
sprinkle the cheese in
toss with vinaigrette.

super yummy

The trick to this one is actually remembering to let it marinade for the full 8 hours or more.

You can use any meat we've tried it with chicken, steak tips & the hardest one to get good Flank Steak and it's super simple.

1 part Dijon
1 part bourbon (we have makers mark)
1 tbsp Worcestershire
salt & pepper

Stab the flank steak with a fork - like your irritated you have an auto-immune disease

both sides - this is so the marinade can ooze itself in there.

salt & pepper it both sides

in a shallow baking dish whisk together the dijon & bourbon
you can go lighter or heavier on the booze if you want. I like it with more than adam does. However don't go below the 1:1 ratio.

if you can submerge the meat in the liquid - if not just flip it every hour or so
cover with wrap & let it hang out in the fridge for 8-24 hours

take it out of the fridge an hour before you cook it to bring it to room temperature.

Grill the steak for a total of 8 minutes 4 minutes per side.

let it rest for 10 minutes tented.

Last night I roasted a handful of tiny little darling potatoes from Trader Joe's & enough brussel sprouts for me.

A real Steak & Potato night - and for those who knew me pre-db knows I was never a steak & potatoes girl - that was my sister :) oh how things change.

Sorry for the slack in posts - I have been crazy. I need to post my healthful dinner combos in 15 minutes or less. I haven't had time to cook at length so I've been throwing things together. Loads of salads, pretend chicken pot pies and more to come..
Nutrition per muffin
Calories 117 Fat7 carb 4 protein 9

Meat Muffins are perfect to make en masse and keep stored in the fridge for when you are in a pinch for lunch. I like em just because it's fun to say :)

What I realize about meatloaf is the breadcrumbs & eggs are just ways to extend the meat. I remember my mom's hamburgers being more like meatloaf burgers - just so we could get one more out of the bunch. The great thing is that it's really a blank canvas you can be as healthy as you'd like or to the other side with a few extra ingredients.

The base
Ground Meat (turkey, chicken, veal, pork, beef)
eggs (1-2 per lb)
breadcrumbs (1/2 cup per lb)
tomato sauce/ketchup (1/2 cup per lb)
onions (3/4 cup per lb)

additions ... where it gets fun
it's endless

I made a batch of 1/2 & 1/2
6 for adam 5 for me

Meat Muffins


  1. Beef, ground, 85% lean meat / 15% fat, raw [hamburger
  2. 1/2 cup Cheese, parmesan, hard
  3. 2 eggs
  4. 1 cup Mushroom, oyster, raw
  5. 1 oz spinach
  6. 1 large Onions, yellow, sauteed
  7. 1/2 cup Panko
  8. 1/2 cup of Pasta sauce


  1. warm olive oil
  2. Saute onions until translucent 8 min
  3. Add Mushrooms 5 more minutes
  4. add garlic
  5. add panko to brown and soak up all the juices
  6. Add some italian based or other supporting herbs
  7. turn off heat and let cool
  8. in a big bowl unload meat
  9. grate or add shredded cheese
  10. combine warm stuff with stuff in bowl
  11. spray a muffin tray
  12. add a dollop of meat mix to each
  13. I added spinach to half of the mix and continued
  14. the non spinach guys got a quarter sized bit of mozerella
  15. All of the meat muffins got a spoonful of sauce
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