April Fast and Healthy Recipes

Fast, Healthy Recipes

Quick & Easy Lemon Artichoke Soup

Artichoke Soup

 

 

 

 

 

Ingredients:

  • 64 oz. chicken or vegetable broth – organic or homemade
  • Juice of 1 lemon
  • 4-6 artichoke hearts – water-packed, chopped
  • ½ package of mushrooms, chopped
  • 6 chopped asparagus – optional
  • 1 egg
  • 1 cooked chicken breast chopped or torn – optional
  • 1/3 cup of cooked brown rice

Directions:

  1. Heat broth in a large pot to simmering.
  2. Add chopped artichokes, uncooked mushrooms and asparagus.
  3. In a medium sized bowl, beat the egg and add the lemon juice. Slowly pour ½ cup of the hot broth into the egg mixture and stir. Then slowly pour the egg mixture back into the pot and stir into the soup.
  4. If you are using the chicken and cooked rice, add now.
  5. Simmer 10 – 15 minutes and serve hot.

Can be stored in refrigerator for 5 days; in freezer one month. Makes enough to cook once, eat twice or more – or share!

 

Garlic Lemon Mushroom Chicken

Garlic Lemon Mushroom Chicken

 

 

 

 

 

Ingredients:

  • 4 organic boneless, skinless chicken breasts
  • Juice of 1 lemon
  • 2 TBSP grated lemon rind
  • 3 cloves garlic, minced
  • 2 tsp fresh rosemary
  • 2 TBSP olive oil
  • 2 TBSP shoyu/tamari (low sodium soy sauce)
  • 4 onion slices
  • ½ carton of mushrooms (optional)
  • sea salt & black pepper to taste
  • 1 TBSP fresh parsley
  • aluminum foil

Directions:

  1. Tear off 4 large sheets of aluminum foil.
  2. Combine in a food processor/blender: lemon, garlic, rosemary, and shoyu.
  3. Spray olive oil with a pump spray, or brush olive oil onto aluminum sheets.
  4. Place chicken in center of foil, brush with lemon garlic mixture and sprinkle with sea salt and pepper, to taste.
  5. Spread onion, parsley and mushrooms over chicken.
  6. Fold up aluminum into a loose square packet and crimp edges tightly to seal well. Place in a shallow baking dish.
  7. Bake at 350 degrees for about 50-60 minutes; use thermometer to check for doneness.

Double the recipe to use in a variety of meal options throughout the week!

Enjoy!

About Coach Fatimat

Personal Training Group training and Holistic Weight Management
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