One Pan Chicken and Jalapeno Popper

Creamed Corn

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Pan seared seasoned chicken served on a jalapeno popper creamed corn with plenty of cheese!

Here is a quick and easy, one-pan meal where seasoned chicken is served on a bed of tasty
creamed corn! The idea behind the meal is a simple take on the flavours of jalapeno poppers so
the chicken is seasoned with a warm taco seasoning and it’s pan seared before making the
creamed corn in the same pan. The creamed corn is pretty simple with onions, garlic, corn and
the creamy sauce is made with milk and melted cream cheese and cheddar cheese! When corn is
in season, like it is now, I like to use fresh corn but frozen works any time of the year! This light
and tasty meal only takes about 30 minutes to make so it’s great for busy weeknights, or any
time!

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One Pan Chicken and Jalapeno Popper
Creamed Corn

Prep Time: 5 minutes Cook Time: 25 minutes Total Time: 30 minutes Servings: 4

Pan seared seasoned chicken served on a jalapeno popper creamed corn with
plenty of cheese!

ingredients
For the chicken:

• 1 tablespoon oil
• 1 pound boneless skinless chicken breasts or thighs, pounded thin
• 2 teaspoons taco seasoning

Taco Seasoning
Prep Time: 5 minutes Total Time: 5 minutes Servings: 1(3 tablespoons)

Homemade taco seasoning that is perfect for taco night with ground meat or
to season chicken or to season chili, etc.

ingredients

• 1 tablespoon chili powder (toasted and ground dried chilies)

• 2 teaspoons cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon oregano
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 teaspoon cayenne pepper

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For the jalapeno popper creamed corn:

• 2 tablespoons butter
• 1 cup onion, diced
• 1 jalapeno, sliced or diced
• 2 cloves garlic, minced/grated or chopped
• 4 cups corn (fresh or thawed frozen)
• 1 cup milk (or cream or chicken broth)
• 4 ounces cream cheese, warmed
• 1 cup cheddar cheese, shredded
• salt and pepper to taste

directions
For the chicken:

1. Heat the oil in a pan over medium-high heat, add the chicken, seasoned
with the taco seasoning, and cook until cooked through, about 3-5 minutes
per side, before setting aside.

For the jalapeno popper creamed corn:

2. Melt the butter in the pan over medium heat, add the onion and jalapeno
and cook until tender, about 5-7 minutes.
3. Add the garlic and cook until fragrant, about a minute.
4. Add the corn, milk, cream cheese and cheddar, bring to a simmer, and cook
until the cheese has melted.
5. Season with salt and pepper to taste and serve topped with the chicken.

Note: If you prefer less heat, use less jalapeno and if you like it spicy, use more!
Option: Add 4 strips cooked and crumbled bacon!
Option: Add 1 tablespoon lime juice.
Option: Add 2 tablespoons chopped cilantro!
Option: Add 2 sliced green onions.
Nutrition Facts: Calories 515, Fat 35g (Saturated 17g, Trans 0.5g), Cholesterol
164mg, Sodium 489mg, Carbs 36g (Fiber 3g, Sugars 15g), Protein 41g

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 Pollo Asado

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Grilled chicken marinated in citrus, garlic, cumin,
coriander and oregano, that’s perfect in salads, burritos,
tacos, etc.!
I am a big fan of grilled chicken dishes in the summer and
this pollo asado is amazing! The star of this recipe is the
tasty marinade which consists of citrus (orange and lime),
guajillo peppers, onion, garlic, cumin, coriander, oregano,
paprika and achiote. The chicken is marinated in the sauce
before being grilled to perfection! I like to enjoy this as is,
or in tacos, salads, burritos, etc.
Achiote powder my be challenging to find in some areas,
though you can order it online; if you cannot find it you
can omit it. Achiote paste is generally more available and,
although it contains other spices, you can use it as well.

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Pollo Asado
Prep Time: 10 minutes Marinate Time: 20 minutes Cook Time: 20 minutes Total Time: 30 minutes
Servings: 8

Grilled chicken marinated in citrus, garlic, cumin, coriander and oregano, that’s perfect in salads,
burritos, tacos, etc.!

ingredients

• 1/4 cup oil

• 1/2 cup orange juice
• 1/4 cup lime juice
• 2 guajillo peppers, soaked *
• 1 small onion, coarsely chopped
• 4 cloves garlic, minced
• 1 tablespoon ground cumin
• 2 teaspoons ground coriander
• 1 teaspoon salt
• 1 teaspoon pepper
• 2 teaspoons oregano
• 1 teaspoon achiote powder **
• 1 teaspoon paprika
• 2 pounds boneless and skinless chicken thighs or breasts

directions

1. Puree everything except the chicken in a food processor.

2. Marinate the chicken, covered, in the fridge, in the marinade for 20 minutes to overnight.
3. Shake off any excess marinade and grill over medium-high heat until cooked through, about 4-6
minutes per side, before setting aside to rest for 5 minutes before enjoying!

Note: *Crack open the dried peppers and shake out the seeds before covering the peppers in just boiled
water until they are tender, about 15-20 minutes. You can optionally, lightly toast the peppers in a skillet
before soaking.
Note: **Achiote powder, or annatto powder, is ground annatto seeds that is used mostly for the colour
that it adds to the chicken but it also has a mild flavour. You can omit it if you cannot find it. You can also
use (1 tablespoon) achiote paste instead of the achiote powder, but the paste also includes other
seasonings so it will not be exactly the same.
Tip: I like to reserve 1/4 of the marinade, before using it to maridate, to baste the chicken with as it
grills.
Option: Add some orange and lime zest!
Option: Add 2 tablespoons cilantro to the marinade!
Nutrition Facts: Calories 224, Fat 11g (Saturated 1g, Trans 0), Cholesterol 106mg, Sodium 401mg, Carbs
6g (Fiber 1g, Sugars 2g), Protein 23g

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 Jalapeno Popper Chicken Salad

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A creamy chicken salad with all of the flavours of jalapeno poppers!

Chicken salads are the simple combination of cooked chicken in a dressing with other
ingredients. This is a fun variation where the flavours of jalapeno poppers are used, including
jalapenos, cream cheese and cheddar cheese. The cream cheese is mixed into the mayonnaise
dressing and the everything is mixed to make the salad. The jalapenos are the star of the show
and you can use fresh, pickled or roasted jalapenos and if you use pickled jalapenos you can add
a splash of the pickle juice to the dressing got some extra kick! This jalapeno popper salad is
amazing all by itself, and you can throw it into sandwiches, wraps, quesadillas, etc.

I like to roast jalapenos and it’s pretty easy; I follow my: recipe for roasted red peppers

ingredients

• red peppers

directions

1. Cut the red peppers in half, remove the stem and seeds.
2. Place the red peppers on a baking sheet with the cut side facing down.
3. Preheat the oven to 450F/230C and then change it to broil.
4. Place the baking sheet on the top shelf in the oven and broil until the outer layer of the skin has
blackened, about 10-20 minutes.
5. Place the peppers in a zip-lock bag or other sealable container, seal and let them cool until you
can handle them, about 20 minutes.
6. Remove the skins from the peppers. The skins should easily “pinch” off.

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Jalapeno Popper Chicken Salad
Prep Time: 15 minutes Total Time: 15 minutes Servings: 8

A creamy chicken salad with all of the flavours of jalapeno

poppers!
ingredients

• 4 ounce cream cheese, warmed

• 1/2 cup mayonnaise (or sour cream)
• salt and pepper to taste
• 4 cups chicken, cooked and sliced or shredded
• 1 jalapeno, diced *
• 4 slices bacon, cooked and crumbled (optional)
• 1/4 cup red onion, diced (or green onion, sliced)
• 1/2 cup cheddar cheese, shredded

directions

1. Mix the cream cheese, mayonnaise, salt and pepper until smooth.
2. Mix the chicken, jalapeno, onion, cheese and dressing and enjoy!

Note: You can use fresh, pickled or roasted jalapenos; I like to use a
combination! You can slice, dice or chop them!
Note: The spicy heat of theis salad is directly controlled by the
jalapenos. If you like it mild, use less, if you like it hot, use more!
Option: Add 1/2 teaspoon garlic powder.
Option: Add 1 tablespoon jalapeno pickle juice, from the jar of pickled
jalapenos.
Nutrition Facts: Calories 389, Fat 34g (Saturated 10g, Trans 0.1g),
Cholesterol 90mg, Sodium 326mg, Carbs 1g (Fiber 0.1g, Sugars 0.8g),
Protein 17g

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 Crispy Orange Chicken

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A light and tasty Chinese style orange chicken that’s so quick and easy to make at home!

I like to keep a number of easy recipes on hand that can be made quickly after a long day at work
or school and this crispy orange chicken is one of them! This is a homemade version of the
Chinese takeout orange chicken where crispy fried chicken is served in a tasty orange sauce!
This recipe starts out by coating bite sized pieces of chicken in an egg and cornstarch batter
before frying them in oil until crispy. The orange sauce is as easy to make as mixing all of the
ingredients and simmering it in a pan for a few minutes before tossing it with the crispy chicken!
This recipe takes about as much time to make as it takes to steam rice or boil some noodles
making for a complete meal in about 20 minutes!

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Crispy Orange Chicken
Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes
Servings: 4

A light and tasty Chinese style orange chicken that’s so quick

and easy to make at home!
ingredients

• 1 pound boneless and skinless chicken breasts or thighs, cut into

bite sized pieces
• 1 egg, lightly beaten
• 1/2 cup corn starch
• 2 tablespoons oil (peanut or vegetable)
• 1/3 cup orange juice
• 3 tablespoons honey
• 3 tablespoons soy sauce
• 2 tablespoons rice vinegar
• 1 teaspoon chill sauce (such as sambal oelek or sriracha)
• 1 tablespoon orange zest, grated
• 1 clove garlic, grated
• 1 teaspoon ginger, grated
• 1 tablespoon cornstarch
• 1 tablespoon toasted sesame oil
• 1 tablespoon toasted sesame seeds
• 1/4 cup green onion, sliced (optional)

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directions

1. Mix the chicken into the egg until fully coated before mixing in the
corn starch until just evenly coated.
2. Heat the oil in a pan over medium-high heat, add the chicken,
separate, and cook until golden brown, about 2-4 minutes per
side, before setting aside, reserving the leftover oil in the pan.
3. Meanwhile, mix the orange juice, honey, soy sauce, vinegar, chili
sauce, orange zest, garlic, ginger and cornstarch and set aside.
4. Add the sauce mixture to the pan, bring it to a boil and simmer
until it thickens a bit, about a minute.
5. Add the chicken, toss to coat, remove from heat, mix in the
sesame oil, sesame seeds and green onions and enjoy over rice or
noodles.

Note: I like to use a large metal skillet or a wok for this but a no-stick
pan works great as well!
Note: The egg and cornstarch batter on the chicken is a wet batter that
will crisp up when cooked in the oil!
Option: Omit the cornstarch and egg batter for a lighter version. (Also
cut down to 1 tablespoon of oil from 2.)
Option: Add some veggies, such as snap peas, sugar peas, diced bell
peppers, broccoli, etc. Saute them, in the same pan, after cooking the
chicken and set aside before adding them back to the thickened sauce
along with the chicken to toss and coat. You may need to add more oil
to cook the veggies in.
Option: Start cooking rice or noodles before you start making the
chicken and it will be ready at about the same time!
Nutrition Facts: Calories 394, Fat 15g (Saturated 2g, Trans 0),
Cholesterol 122mg, Sodium 760mg, Carbs 33g (Fiber 0.8g, Sugars 14g),
Protein 28g

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Avocado Chicken Salad

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A cool and creamy chicken salad with an avocado dressing/sauce!

Summer is the season for salads! Normally I think about lettuce and
vegetable salads but chicken salads are also perfect for summer! A
chicken salad normally has a base of cooked and shredded or diced
chicken that is mixed with a dressing, often a mayonnaise based
dressing, that is served as is or in a sandwich, wrap, etc. This chicken
salad uses mashed avocado for the dressing, with a touch of mayo, and
it’s seasoned with bright lemon juice, fresh parsley and onions! There
are so many different options for this salad, from using lime juice,
adding jalapenos, celery, parmesan, etc. and two of my favourites are to
add cooked bacon or sun-dried tomatoes! This avocado chicken salad is
amazing in a sandwich and it easy to make a little ahead of time to bring
on a picnic or lunch on teh beach.

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Avocado Chicken Salad
Prep Time: 10 minutes Total Time: 10 minutes Servings: 4

A cool and creamy chicken salad with an avocado

dressing/sauce!
ingredients

• 2 cups cooked chicken, shredded or diced

• 1 cup avocado, diced or mashed
• 1/4 cup mayonnaise
• 2 tablespoons lemon juice
• salt to taste
• 1/4 cup green onions, sliced
• 2 tablespoons parsley, chopped

directions

1. Mix everything and enjoy!

Option: Replace some or all of the mayonnaise with sour cream or plain
Greek yogurt.
Option: Replace lemon juice with lime juice.
Option: Replace green onions with red onions.
Option: Replace the parsley with cilantro, or basil, etc.
Option: Add 1 jalapeno, finely diced!
Option: Add 1/2 cup celery, diced.
Option: Add 1/3 cup cooked bacon!
Option: Add 1/3 cup sundried tomatoes, sliced.
Option: Add 2 tablespoons parmesan cheese.
Nutrition Facts: Calories 281, Fat 21g (Saturated 3g, Trans 0),
Cholesterol 58mg, Sodium 140mg, Carbs 4g (Fiber 2g, Sugars 0.5g),
Protein 18g

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 Bacon and Cheddar Avocado Chicken Salad
Roll-Ups

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Avocado chicken salad with cheddar cheese
and bacon, rolled up in tortillas and sliced
into snack sized treats!
A fun summer appetizer is tortilla roll-ups
where you spread a filling over a tortilla, roll
it up, and slice it into one or two bite slices.
These tortilla rollups are filled with a cool
and creamy avocado chicken salad with
bacon and cheese! If you have the chicken
salad made ahead of time, these roll-ups take
almost no time to make and if you use
lemon or lime juice the avocado will keep
well, which means that they are perfect to
take for snacks on picnics, to the beach, on a
hike, etc. Bacon and cheese is my favourite
flavour combination for these avocado
chicken salad roll-ups but you can use any
ingredients or flavours that sound good to
you! (I also like spinach and artichoke!)

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Bacon and Cheddar Avocado Chicken Salad Roll-Ups
Prep Time: 15 minutes Total Time: 15 minutes Servings: 16

Avocado chicken salad with cheddar cheese and bacon, rolled up in tortillas and sliced into snack
sized treats!

ingredients

• 3 cups avocado chicken salad

• 1/3 cup bacon, cooked and crumbled
• 1/2 cup cheddar cheese, shredded
• 4 (10 inch) tortillas (gluten-free for gluten-free)

directions

1. Mix the bacon and cheese into the avocado chicken salad.
2. Spread the mixture over the tortillas, roll them up and slice into 1/2 to 1 inch slicers.

Tip: When spreading the mixture over the tortilla, leave an inch along one side so that it seals well,
without salad squeezing out the seam.
Option: Use any kind of cheese.
Option: Omit the bacon or replace it with something like sun-dried tomatoes.
Option: Use completely different flavours! (I also like spinach and artichoke!)
Nutrition Facts: Calories 93, Fat 6g (Saturated 2g, Trans 0), Cholesterol 24mg, Sodium 59mg, Carbs 2g
(Fiber 0.4g, Sugars 0), Protein 6g

Avocado Chicken Salad

Prep Time: 10 minutes Total Time: 10 minutes Servings: 4

A cool and creamy chicken salad with an avocado dressing/sauce!

ingredients

• 2 cups cooked chicken, shredded or diced

• 1 cup avocado, diced or mashed
• 1/4 cup mayonnaise
• 2 tablespoons lemon juice
• salt to taste
• 1/4 cup green onions, sliced
• 2 tablespoons parsley, chopped

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 Bacon Cheeseburger Gnocchi

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All of the flavours of a bacon cheeseburger in a tasty gnocchi dish!

Burgers, especially bacon cheeseburgers, are one of my favourite foods and it’s fun to use the
flavours and ingredients in different ways. Gnocchi are small potato dumplings and when you
combine them with the deconstructed ingredients from burgers they make for a tasty meal! This
recipe starts out with ground beef which is seasoned with burger inspired flavours including,
onions, garlic, worcestershire sauce, ketchup, mustard, and tomatoes. Of course I like to add
bacon and to finish the dish off with a topping of melted cheese! This gnocchi has all of the
flavours of bacon cheeseburgers and it’s it super easy to make! Feel free to serve this topped
with burger fillings such as diced tomatoes, pickles, lettuce, etc!

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Bacon Cheeseburger Gnocchi
Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Servings: 6

All of the flavours of a bacon cheeseburger in a tasty gnocchi dish!

ingredients

• 1 pound potato gnocchi (gluten-free for gluten-free)

• 4 ounces bacon, cut into 1 inch pieces
• 1 pound ground beef
• 1 cup onion, diced
• 3 cloves garlic, chopped
• 1 (14.5 ounce) can diced tomatoes
• 1/4 cup ketchup
• 1 tablespoon yellow mustard
• 1 teaspoon worcestershire sauce
• 1/2 teaspoon smoked paprika
• salt and pepper (or steak seasoning) to taste
• 1 tablespoon cornstarch (optional)
• 1 cup beef broth (or water)
• 1 cup cheddar cheese, shredded
• 2 green onions, thinly sliced (optional)

directions

1. Start cooking the gnocchi as directed on the package.*

2. Cook the bacon in a large skillet/pan until crispy, before setting the bacon aside and draining off
all but 1 tablespoon of grease from the pan.
3. Add the beef and onion and cook in the grease, breaking the beef apart as it cooks, until the
beef is cooked through and the onions are tender, before draining off any excess grease.
4. Add the garlic and cook until fragrant, about a minute.
5. Add the cooked gnocchi, bacon, tomatoes, ketchup, mustard, worcestershire sauce, paprika, salt
and pepper, along with the cornstarch mixed into the broth, bring to a boil, reduce the heat and
simmer until the sauce thickens a bit, about 5 minutes.
6. Sprinkle on the cheese and let it melt.
7. Sprinkle on the green onions and enjoy!

Note: *Gnocchi are potato dumplings and they come in a few different forms; you can find them in the
pasta aisle in a vacuum sealed package, in the freezer or in the fresh pasta section. Generally it’s boiled
in water until it floats and then, optionally, you can fry it in oil or butter until it gets crispy on the outside
before using it. I like to fry it in bacon grease!
Option: Serve garnished with your favourite burger fillings such as: diced tomatoes, diced pickles,
shredded lettuce, etc.
Option: Serve with a side of potato chips, fries, etc.
Nutrition Facts: Calories 507, Fat 29g (Saturated 12g, Trans 1g), Cholesterol 99mg, Sodium 659mg, Carbs
34g (Fiber 3g, Sugars 6g), Protein 25g

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 Peruvian Grilled Chicken

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Grilled chicken in a tasty Peruvian style marinade!

One of my favourite things about the summer is being able to pull out the grill to do some
cooking; there is just something magical about the smoky, slightly charred, flavour that the grill
adds! One of the easiest things to cook on the grill is chicken, simply season it up or marinate it,
and throw it on the grill! This chicken is marinated in a Peruvian themed sauce with olive oil,
sour lime juice, salty soy sauce, sweet honey and spicy chili pepper. There is also some cumin
and oregano for flavour and aroma along with paprika and annatto for some colour! You can
marinate the chicken for as little as 20 minutes or as long as overnight and it only takes a few
minutes to cook on the grill! This chicken is best served with a Peruvian green sauce (aka aji
verde) or with it on the side for dipping the chicken into!

Peruvian green sauce (aka aji verde) ingredients

• 1 cup cilantro
• 1 tablespoon mint (or 1 teaspoon huacatay paste) (optional)
• 1/2 cup mayonnaise (or sour cream or yogurt)
• 2 tablespoons parmesan (or cotija) cheese, grated (optional)
• 1 jalapeno, seeds and stem removed (or 1 aji amarillo or 1 tablespoon aji amarillo paste)
• 2 cloves garlic
• 1 lime, juice and zest
• salt to taste

directions

1. Puree everything well in a food processor or a blender

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Peruvian Grilled Chicken
Prep Time: 10 minutes Marinate Time: 20 minutes Cook Time: 20 minutes Total Time: 30
minutes Servings: 4

Grilled chicken in a tasty Peruvian style marinade!

ingredients

• 4 garlic cloves, minced/grated

• 1 tablespoon olive oil
• 1 tablespoon lime juice
• 1 tablespoon soy sauce
• 1 tablespoon honey (or brown sugar, or sugar)
• 2 teaspoons ground cumin
• 1 teaspoon oregano
• 2 teaspoons paprika
• 1/4 teaspoon ground annatto (optional)
• 1/2 teaspoon cayenne (optional)*
• 1 pound of boneless and skinless chicken breasts or thighs, pounded thin
•

directions

1. Mix the garlic, oil, lime juice, soy sauce, honey, cumin, oregano, parika, annatto, and
cayenne well.
2. Mix the chicken into the marinade and let marinade, covered, in the fridge for at least
20 minutes, to overnight.
3. Shake off any excess marinade from the chicken and grill over medium-high heat until
cooked through and lightly charred on both sides, about 2-8 minutes per side.

Option: *Replace the cayenne with 1 teaspoon of aji panca paste. Aji panca is more traditional.
Option: Add 1 teaspoon ground coriander.
Option: Add 2 teaspoons balsamic vinegar.
Option: You can also pan sear the chicken over medium-high heat for about 2-8 minutes per
side, or roast it in the oven at 425F for 15-20 minutes.
Tip: Serve with Aji Verde (Peruvian Green Sauce)!
Nutrition Facts: Calories 198, Fat 6g (Saturated 1g, Trans 0), Cholesterol 82mg, Sodium 274mg,
Carbs 7g (Fiber 0.8g, Sugars 4g), Protein 26g

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 Peruvian Grilled Chicken Salad

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A fresh salad with Peruvian grilled chicken and crunchy veggies a in a tasty aji verde dressing!

On hot summer days, I enjoy eating cool salads with grilled meat as a light meal and this
Peruvian inspired grilled chicken salad is an amazing meal! The salad is a simple mix of lettuce,
bell peppers, cucumber, tomatoes, onions and olives. The grilled chicken is marinated in a
Peruvian style marinade and the dressing is a super tasty aji verde (Peruvian green sauce)! The
smoky grilled chicken, cool and crunchy salad are simply amazing in the creamy, bright and
fresh cilantro dressing!

Grill the chicken ahead of time and the salad only takes a few minutes to throw together! It’s
great either when the chicken is still hot from the grill or when it’s cooled!

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Peruvian Grilled Chicken Salad
Prep Time: 20 minutes Total Time: 20 minutes Servings:
4

A fresh salad with Peruvian grilled chicken and

crunchy veggies a in a tasty aji verde dressing!
ingredients

• 1 pound Peruvian grilled chicken, chopped

• 6 cups lettuce, sliced
• 1 red bell pepper, sliced or diced
• 1 yellow bell pepper, sliced or diced
• 1 cup cucumber, sliced
• 1 cup tomatoes, sliced or diced
• 1/2 cup olives, sliced
• 1/2 cup red onion, sliced or diced
• 1/2 cup aji verde (Peruvian green sauce)
directions

1. Assemble the salad, toss with the dressing and

enjoy!
Option: Use your favourite salad veggies!
Nutrition Facts: Calories 406, Fat 41g (Saturated 8g,
Trans 0), Cholesterol 96mg, Sodium 378mg, Carbs 10g
(Fiber 3g, Sugars 3g), Protein 23g
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 Skillet Chicken Gyros

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Skillet Chicken Gyros
Prep Time: 10 minutes Marinate Time: 30 minutes Cook Time: 20 minutes Total Time: 30 minutes
Servings: 6

A quick and easy homemade skillet version of chicken gyros!

ingredients
For the chicken gyros:

• 1 lemon, juice and zest (~1/4 cup juice)

• 1/4 cup greek yogurt (or plain yogurt)
• 3 cloves garlic, grated/minced
• 1 tablespoon oregano
• 1 tablespoon smoked paprika (optional)
• 1/2 teaspoon red pepper flakes (optional)
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 pounds boneless and skinless chicken breasts or thighs, cut into bite sized pieces
• 2 tablespoons olive oil

For the gyros:

• 6 pitas (optionally warmed/toasted) (gluten-free for gluten-free)

• 1 1/2 cups lettuce, sliced
• 1 1/2 cups tomatoes, diced
• 1 1/2 cups cucumber, diced
• 6 tablespoons pickled red onions, sliced (or fresh)
• 6 tablespoons kalamata olives, sliced
• 6 tablespoons tzatziki
• 6 tablespoons feta, crumbled

directions
For the chicken gyros:

1. Mix the lemon juice, zest, yogurt, garlic, oregano, paprika, red pepper flakes, salt and pepper.
2. Mix the chicken and marinade and let sit, covered, in the fridge, for 30 minutes to overnight,
before shaking off any excess marinade.
3. Heat the oil in a large skillet over medium-high heat, add the chicken and cook until cooked
through and lightly golden brown on all sides, about 10-15 minutes.

For the gyros:

4. Assemble the gyros in the pitas and enjoy!

Option: Use your favourite gyro fillings!

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Nutrition Facts: Calories 529, Fat 38g (Saturated 10g, Trans 0), Cholesterol 132mg, Sodium 636mg, Carbs
34g (Fiber 5g, Sugars 5g), Protein 39g

Tzatziki Sauce (Greek Cucumber Salad)

Tzatziki Sauce
Prep Time: 10 minutes Total Time: 10 minutes Servings: 16(~1 cup or 16 1 tablespoon servings)

A cool and creamy cucumber and garlic yogurt sauce that is perfect in pitas, on salads, for
dipping or even eating by the spoonful.

ingredients

• 1/2 cup plain Greek yogurt

• 1/2 cup cucumber, peeled, seeded, grated, and squeezed to drain
• 1 clove garlic, grated
• 1 tablespoon fresh dill, chopped
• 2 tablespoons lemon juice (~1/2 lemon)
• salt and pepper to taste

directions

1. Mix everything and let chill in the fridge for an hour.

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Option: Add a splash of ouzo.
Option: Replace the dill with mint or use both dill and mint.
Nutrition Facts: Calories 6, Fat 0g (Saturated 0, Trans 0), Cholesterol 1mg, Sodium 4mg, Carbs 0.6g (Fiber
0, Sugars 0.4g), Protein 0.7g

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 Creamy Dijon Mustard Chicken

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Quick and easy chicken in a creamy dijon mustard pan sauce!

Skillet chicken in a pan sauce is a quick and easy meal that’s always tasty! The
basic idea is that chicken breasts, or thighs, are seared in the pan before setting
them aside. A sauce is then made in the same pan before serving the chicken
smothered in the sauce. When the chicken is seared in the pan, little brown bits of
the chicken stick to the bottom of the pan and when a liquid, like broth or wine, is
added, it starts to sizzle, allowing those brown bits can be scraped up into the sauce
where they add a ton of caramelized chicken flavour! The sauce can be made with
many different flavours and this one is a cream based sauce with plenty of dijon
mustard and a hint of tarragon. The chicken and pan sauce take vey little time to
make so you can easy make some pasta, rice or mashed potatoes along with a
steamed or roasted vegetable to make for a complete meal! I like to make a good
amount of pan sauce to pour over everything else on the plate in addition to the
chicken!

Creamy Dijon Mustard Chicken

Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Servings: 4

Quick and easy chicken in a creamy dijon mustard pan sauce!

ingredients

• 1 pound boneless and skinless chicken breasts (or thighs), pounded thin
• salt and pepper to taste
• 1/4 cup flour (optional) (gluten-free for gluten-free)
• 2 tablespoons butter
• 1 small onion, finely diced
• 2 cloves garlic, chopped
• 1 cup chicken broth (or white wine)
• 1 cup heavy/whipping cream
• 2 tablespoons dijon mustard
• 1 tablespoon grainy mustard
• 1 tablespoon tarragon, chopped (optional)
• salt and pepper to taste

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directions

1. Season the chicken with salt and pepper to taste, and lightly coat in flour.
2. Melt the butter in a pan over medium heat, add the chicken and cook until
lightly golden brown on both sides, about 2-4 minutes per side, before
setting aside.
3. Add the onion to the pan and cook in the butter until tender, about 3-5
minutes.
4. Add the garlic and cook until fragrant, about 30 seconds.
5. Add the broth and deglaze the pan by scraping up any brown bits from the
bottom of the pan with a wooden spoon while the broth sizzles.
6. Add the cream and mustards, and mix before adding the chicken back to
the pan, bring to a boil, reduce the heat and simmer until the sauce
thickens, about 5 minutes.
7. Mix the tarragon in, season with salt and pepper to taste and enjoy!

Option: Add 8 ounces sliced mushrooms along with the onions!

Option: Add 1/2 tablespoon cornstarch, mixed into the cream, for a thicker sauce.
Option: Add 1 teaspoon thyme along with the cream.
Option: Add 1 tablespoon white miso paste near the end.
Option: Add 1 tablespoon lemon juice near the end.
Option: Add 1/4 cup parmigiano reggiano (parmesan), grated, near the end.
Option: Garnish with 1 tablespoon parsley, chopped.

Nutrition Facts: Calories 310, Fat 32g (Saturated 18g, Trans 0), Cholesterol
181mg, Sodium 290mg, Carbs 12g (Fiber 1g, Sugars 3g), Protein 29g

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 Shrimp Fra Diavolo

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Shrimp Fra Diavolo
Prep Time: 5 minutes Cook Time: 25 minutes Total Time: 30 minutes Servings: 4

A quick, easy and tasty shrimp pasta with a spicy kick!

ingredients

• 8 ounces pasta (such as linguine) (gluten-free for gluten-free)

• 2 tablespoons olive oil
• 1 small onion, diced
• 4 cloves garlic, minced/grated
• 1 teaspoon red pepper flakes (or to taste)
• 1 (28 ounce) can tomatoes
• salt and pepper to taste
• 1 pound shrimp, peeled and deveined

directions

1. Start cooking the pasta as directed on the package.

2. Heat the oil in a pan over medium heat, add the onion and cook until
tender, about 5-7 minutes.
3. Add the garlic and red pepper flakes and cook until fragrant, about a
minute.
4. Add the tomatoes and simmer, until the sauce thickens, about 10 minutes,
breaking the tomatoes apart with a wooden spoon or masher, as it cooks.
5. Add the shrimp and simmer until it is cooked through, about 2-3 minutes
per side.
6. Season with salt and pepper to taste.
7. Serve the sauce over the cooked pasta and enjoy!

Option: Add more seafood such as lobster, clams, etc.

Option: Garnish with fresh basil or parsley.
Option: Garnish with romano or parmesan cheese!
Nutrition Facts: Calories 394, Fat 9g (Saturated 1g, Trans 0), Cholesterol 142mg,
Sodium 874mg, Carbs 53g (Fiber 6g, Sugars 7g), Protein 24g

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 Honey Garlic Chicken

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Crispy pieces of chicken in a sweet and tasty honey garlic sauce!
Honey garlic chicken is a classic Chinese takeout dish that’s
super tasty and easy to make at home! The star of this dish is the
sauce which highlights garlic in a sweet honey sauce that’s also
seasoned with salty soy sauce, sour vinegar and some optional
spicy heat from chili pepper flakes. The sauce is finished off
with some smooth and creamy butter and I like to add a
vegetable to the mix, such as snap peas, broccoli, bell peppers,
etc. There is usually a meat such as chicken, shrimp, beef, pork
and it can either be coated and fried until crispy or simply
sauteed for a lighter version. This honey garlic chicken takes
lees time to make than it takes to steam rice which makes for a
complete meal!

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Honey Garlic Chicken
Prep Time: 5 minutes Cook Time: 15 minutes Total Time: 20 minutes Servings: 4

Crispy pieces of chicken in a sweet and tasty honey garlic sauce!

ingredients

• 1 pound boneless and skinless chicken breasts or thighs, cut into bite sized pieces
• 1 egg, lightly beaten
• 1/2 cup corn starch
• 2 tablespoons oil (peanut or vegetable)
• 1/3 cup honey
• 2 tablespoons garlic, chopped
• 1/3 cup chicken broth (or water)
• 1 tablespoon rice wine vinegar (or apple cider vinegar, or white vinegar)
• 1 tablespoon soy sauce
• 1 pinch red pepper flakes (optional)
• 1 tablespoon cornstarch
• 1 tablespoon butter (optional)

directions

1. Mix the chicken into the egg until fully coated before mixing in the corn starch until just
evenly coated.
2. Heat the oil in a pan over medium-high heat, add the chicken, separate, and cook until
golden brown, about 2-4 minutes per side.
3. Meanwhile, mix the honey, garlic, broth, vinegar, soy sauce, red pepper flakes, and
cornstarch.
4. Add the sauce mixture to the pan, bring it to a boil and simmer until it thickens a bit,
about a minute.
5. Add the butter and let it melt into the sauce before enjoying!

Tip: Steam rice while you make the honey garlic chicken and it will be done at about the same
time!
Option: Omit the egg and cornstarch coating and cook the chicken in 1 tablespoon of oil for a
lighter version!
Option: Add a vegetable such as snap peas, sugar peas, bell pepper, broccoli, etc.
Option: Add 1 teaspoon sesame oil.
Option: Add 1 tablespoon toasted sesame seeds.
Nutrition Facts: Calories 409, Fat 14g (Saturated 3g, Trans 0), Cholesterol 131mg, Sodium
318mg, Carbs 42g (Fiber 0.3g, Sugars 23g), Protein 28g

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 Arrabbiata Sauce

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Arrabbiata Sauce
Prep Time: 5 minutes Cook Time: 20 minutes Total Time: 25 minutes
Servings: 4

The classic Italian spicy arrabiata sauce, that’s so easy to make!

ingredients

• 2 tablespoons olive oil

• 1 small onion, diced (optional)
• 4 cloves garlic, minced/grated
• 1 teaspoon red pepper flakes (or to taste)
• 1 (28 ounce) can tomatoes
• salt and pepper to taste
• 2 tablespoons basil, thinly sliced (optional)

directions

1. Heat the oil in a pan over medium heat, add the onion and cook
until tender, about 5-7 minutes.
2. Add the garlic and red pepper flakes and cook until fragrant,
about a minute.
3. Add the tomatoes and simmer, until the sauce thickens, about 10
minutes, breaking the tomatoes apart with a wooden spoon or
masher, as it cooks.
4. Season with salt and pepper to taste.
5. Mix in the basil and enjoy!

Option: Mix grated pecorino romano (or parmesan) cheese into the
sauce!
Option: Garnish with pecorino romano (or parmesan) cheese!
Tip: Cook the pasta as the sauce cooks.
Nutrition Facts: Calories 103, Fat 7g (Saturated 1g, Trans 0), Cholesterol
0, Sodium 229mg, Carbs 9g (Fiber 4g, Sugars 5g), Protein 2g
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 Italian Seasoning

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Italian Seasoning
Prep Time: 5 minutes Total Time: 5 minutes Servings: 8tablespoons

A quick, easy and tasty Italian seasoning blend or spice mix!

ingredients

• 2 tablespoon dried oregano

• 2 tablespoon dried basil
• 1 tablespoon dried rosemary
• 1 tablespoon dried thyme
• 1 tablespoon dried marjoram
• 1 tablespoon dried sage

directions

1. Mix everything.

Option: Change the amounts of the herbs to taste!

Option: Add parsley, crushed red pepper, garlic powder, onion powder, salt, black pepper, etc.
Nutrition Facts: Calories 7, Fat 0 (Saturated 0, Trans 0), Cholesterol 0, Sodium 0, Carbs 1.5g (Fiber 0,
Sugars 0), Protein 0

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 Bruschetta Chicken

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Pan seared chicken served bruschetta style with a fresh tomato topping!

Bruschetta is an Italian style dish consisting of sliced bread brushed with

olive oil that’s grilled before being rubbed with garlic and topped with a
topping, often a mixture of diced tomatoes and basil. In it’s original
form it makes for a tasty snack and it’s easy to turn it into a light meal
by serving the diced tomato and basil mixture on top of pan seared (or
grilled) chicken!

This meal is super simple! Chicken is seasoned with an Italian style

blend of herbs before being pan seared and topped with a mixture of
diced tomatoes seasoned with garlic, onion, extra virgin olive oil,
balsamic vinegar, salt and pepper along with fresh basil.

This bruschetta chicken is fabulous served with pasta or rice along with
a steamed vegetable making for a light, tasty and healthy meal!

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Bruschetta Chicken
Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes Servings: 4

Pan seared chicken served bruschetta style with a fresh tomato topping!

ingredients

• 1 pound boneless and skinless chicken breasts (or thighs), butterflied or pounded thin
• 1 teaspoon Italian seasoning
• salt and pepper to taste
• 1 tablespoon olive oil
• 2 cups tomatoes, seeded and diced
• 1 tablespoon extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 clove garlic, minced/grated
• 2 tablespoons red onion, finely diced
• 2 tablespoons basil, thinly sliced
• salt and pepper to taste

directions

1. Season the chicken with the Italian seasoning, salt and pepper, to taste.
2. Heat the olive oil in a pan over medium-high heat, add the chicken and cook until golden
brown on both sides, about 3-5 minutes per side, before removing from heat.
3. Mix tomatoes, extra virgin olive oil, balsamic vinegar, garlic, onion, basil, salt and
pepper.
4. Serve the chicken topped with the tomato mixture.

Note: The chicken should be about 1/2 inch thin in order to cook through quickly. You can
either slice the chicken or pound it thin.
Tip: Make the tomato mixture ahead of time (an hour to a day) to let the flavours mingle and
come out more! If you do this, add the basil just before serving.

Option: Garnish with parmigiano reggiano (parmesan).

Option: Garnish with a drizzle of balsamic glaze.
Option: Mix 1 tablespoon basil pesto into the tomatoes!

Nutrition Facts: Calories 216, Fat 9g (Saturated 1g, Trans 0), Cholesterol 82mg, Sodium 56mg,
Carbs 4g (Fiber 1g, Sugars 2g), Protein 26g

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 20 Minute Light Lemon Chicken

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20 Minute Light Lemon Chicken
Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes Servings: 4

A quick and easy, light and healthy Chinese style lemon chicken that’s just packed
with flavor!

ingredients

• 1 pound boneless and skinless chicken breasts or thighs, cut into bite sized pieces
• 1 tablespoon oil
• 1/4 cup chicken broth (or water)
• 1/4 cup lemon juice
• 1 tablespoon lemon zest, grated
• 2 tablespoons honey (or sugar)
• 2 tablespoons soy sauce*
• 1 tablespoon garlic, grated
• 1 tablespoon ginger, grated
• 1 pinch red pepper flakes
• 1 tablespoon cornstarch
• 2 green onions, sliced

directions

1. Heat the oil in a pan over medium-high heat, add the chicken and cook until cooked
through, about 2-4 minutes per side.
2. Add the mixture of the chicken broth, lemon juice, lemon zest, honey, soy sauce, garlic,
ginger, red pepper flakes and corn starch, to the pan and cook until the sauce thickens,
about a minute.
3. Add green onions and enjoy!

Note: This recipe makes a balanced sweet/salty/sour sauce, if you prefer a sweeter lemon
sauce, increase the honey, or sugar, to 4+ tablespoons.
Note: Using soy sauce will make the sauce darker. If you want a lighter yellow colour, use salt to
taste instead of the soy sauce.
Option: Omit the red pepper flakes for no spicy heat; use more for more heat; use less for less
heat.
Option: Replace the red pepper flakes with a chili sauce such as sambal oelek or sriracha.
Option: Add a vegetable, such as diced bell pepper, snap peas, etc., along with the chicken.
Option: Add 1 teaspoon toasted sesame oil in step 3!
Nutrition Facts: Calories 227, Fat 6g (Saturated 0.8g, Trans 0), Cholesterol 83mg, Sodium
514mg, Carbs 14g (Fiber 0.5g, Sugars 9g), Protein 26g

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