Fork Meal WIN! Hearty Chicken & Butternut Squash #IsaStrong

Are you guys ready for a #ForkMealWIN ?

Wait, what's a fork meal? Oh, right...

So on this journey I call life, I've decided to take control of my nutrition and am using a line of products that fills in the nutritional gaps in my normal eating. Delicious shakes, which are balanced meals and full of high quality protein, and 1-2 meals for me each day.  For the meals that I'm not having a shake, I call it a "Fork Meal."

So, anyway... you know that feeling when you totally win at dinner? It's delicious, easy, pretty, healthy, and didn't cost a fortune? Ya, I had that the other day. Enter: Hearty Chicken & Butternut Squash

It's fall here, crisp weather and sunshine through the golden leaves. Cool enough that you want something warm in your tummy, but it's not quite 'quilts and soup' weather (though I LOVE soup!). So I flipped open my recipe book from Isagenix "Simple Recipes, Your Best Results" to see what I could see. A warm, hearty, healthy meal - that wasn't soup (yet).

First, the ingredient list:

1 TBSP Olive Oil
2 Cups peeled and cubed butternut squash (you can use sweet potatoes here, too - or combine them both)
2 6oz boneless chicken breasts
1/2 Cup chicken broth (I used chicken bone broth)
1/2 Cup fresh green beans, trimmed
1/2 Cup walnut halves (I didn't do this - texture thing for me)
8-12 cherry tomatoes
1 tsp dried thyme
1 tsp minced garlic (I used 3 cloves)
Salt & Pepper to taste

Most of this was in my cupboard! Score!

The squash I picked up was HUGE, so I peeled and seeded the whole thing, and set all the extra aside to freeze for a later recipe. I just LOVE the color of butternut squash. It just FEELS warm and cozy.  I grabbed a bag of green beans, the last I could find, from a farm stand along with a big box of heirloom cherry and grape sized tomatoes. if you didn't know that cherry tomatoes can be all sorts of colors - you've been missing out! Deep purples, yellows, reds - they are a feast for the eyes!

Down to the (easy) cooking:

1 Heat the olive oil over medium-high heat. Add the butternut squash and saute for 5 minutes.  I like to leave the squash on one side to get a nice golden brown color and then stir/flip the pieces. 

2 Add the chicken to the skillet and cook for about 2 minutes per side. Again, I don't stir around too much - I like a nice crust and golden brown color. You may find that cutting the chicken into strips makes for faster cooking and easier serving. 

3  Add to the skillet the broth, beans, walnuts (if you're into that), tomatoes and spices. Stir to combine, cover and cook for 4-6 minutes, or until the beans are tender and the chicken is cooked through.

That's IT!  I just served this up on a plate and went to town, but you could make a serving or 2 of quinoa or wild rice and serve this over top.

My mouth and tummy were so happy with my lunch that day, and I had plenty of leftovers! I enjoyed this meal reheated almost as much as the first time - the squash does get a little "squishy" upon reheating, but the flavor is more complex as the spices have had time to really mingle.

Nutritional Values per serving (recipe serves 2):

520 Calories
28g Fat
28g Carbs
6g Fiber
7g Sugar
48g Protein

Honestly - I made this into 3 very large servings - I used a generous amount of veggies and 6oz of chicken is a lot for me. My numbers may have been slightly different than this, but geez - look at all that good stuff!

I'm going to keep working through the recipes in the Isagenix guide, but I'm always up for a great recipe that brings my healthy goals and taste buds together happily! I'd love to hear what you thought of this recipe and swap recipes for some of your fall comfort food favorites!

If you want to know more about my #IsaStrong Journey, shoot me a comment with your email or social media handle(s) and I'll reach out, STAT! :)  I'm on a mission to make others feel as great as I do!

Wishing you health and happy full tummies!

Until next time ~
<3 jen

Recipe #3 - Baked Mac & Cheese

Greetings friends!

It's been a cold, snowy day (again!) and thus the perfect day to stay home and cook! I purchased all of the ingredients for this week's recipe a few days ago, but had enough going on that I just didn't get a chance to put this together. Not only did I get this recipe done, but I also made a big ol' crock pot of Lentil Soup - so I've got comfort food for days! I took some of the soup over to my neighbor after we shoveled (again). He doesn't cook and is looking forward to giving me some feedback on the soup. Plus, there's no way I can get through it all on my own.

Baked Mac & Cheese with Cauliflower page 140 of Eat Drink Shine

I'm gonna have plenty of this Baked Mac & Cheese to share. The recipe says that it serves 4 to 6 - but I'll bet it'll make 8 servings. Especially when paired with a green salad.

This is a veggie, cheesy, bacon-y beauty! Ready to check out the ingredient list? Let's get to it:

• 10 oz brown rice elbow or Penne pasta, or Baked Spaghetti Squash (a recipe found on p. 126)
• 4 tablespoons unsalted butter
• 3 tablespoons brown rice flour
• 2 tablespoons mustard powder
• 3 cups milk
• 3 cups shredded cheddar cheese
• 3 cups cauliflower, chopped into small pieces and steamed for 5 minutes
• 1/2 cup Pecorino Romano cheese, grated
• 1/2 cup breadcrumbs
• 1/4 cup crispy crumbled bacon (optional)
• Sea Salt, to taste

I decided to double up on the recipe goodness, and made the baked spaghetti squash. I cut a squash in half, rubbed olive oil on it, and added salt and pepper. I roasted it for 45 minutes at 425 degrees. Then, used a large fork to 'shred' the flesh into a noodle like texture. EASY! I've done this before instead of spaghetti noodles or zoodles. It's fun to mix it up!

It also says that the bacon is optional. Pshaw! Of course I'm going to have bacon, I'm only human, after all!  I cook my bacon in the oven, on a cooling rack over a roasting pan, about 20 minutes at 425 degrees.

The cauliflower also has to be precooked before starting the recipe - I was able to find a bag of Organic Cauliflower Rice (which saved me the time it takes to chop/grate the head of cauliflower), and I steamed it for 5 minutes in my Pampered Chef self-draining microwave steamer. So easy!

I prepped the bacon and cauliflower while the squash roasted, and did some clean up as I went. This is what keeps me from loosing my mind in the kitchen. I can't stand finishing a new recipe and turn around to find a sink full of dishes and a dirty counter. I prefer to clean up as I go. It makes things better for me. 

Do you clean up as you go or wait til the end? I'd love to know!

Ok - let's get down to brass tacks...

1. Preheat the oven to 350 degrees
2. Cook the pasta according to the package directions (or squash according to the recipe), drain and rinse well. toss in 2 tablespoons of the butter and set aside.
3. Melt the remaining 2 tablespoons of butter in a large pot on medium-low heat. gradually add the flour and mustard, whisking constantly for about 2 minutes to make a roux.
4. Gradually add the milk, still whisking constantly, until a sauce forms, approximately 4 minutes. Add the cheddar and whisk until it melts into the sauce.
5. Add the steamed cauliflower. Season with sea salt. 
6. Pour into a baking dish and top with the Romano, breadcrumbs, and bacon. Bake approximately 10 minutes, until it is hot and the top is golden brown and crispy.
7. Let rest for 5 minutes before serving.

One thing I love about this book is that the recipes all seem (so far, anyway) very straight-forward and beginner friendly. I'm not completely unfamiliar in the kitchen - but I'm no gourmet  either. I appreciate the simplicity - lots of fresh food and spices that I'm likely to have in my home, or be able to find at my local grocery stores.

Here it is, right out of the oven... resting. (Killing me!!!! It smelled So. Good.) My first thought was - WOAH! this is a LOT of food, mostly veggies and cheese, but this is a large baking dish and it's FULL. This would be amazing for a family for 4, plus leftovers for mom or dad. But for little ol' me?  I would consider cutting this in half, or saving it for pot luck days.

So, what's the verdict? 
It's tasty! But I'll make a few modifications.

1. I'll use noodles, probably an elbow shape or maybe a spiral noodle.
2. I'll use less milk - it was a little soupy for my taste. Even after reduction in the sauce pan and baking/resting. I like a creamier mac & cheese. Part of this, I believe, is that I used the squash which has a higher water content than a starchy noodle.
3. I'll use much less of the mustard powder. The flavor is pretty strong, and I don't feel it blends well with the cheddar. I may even play around with other seasoning to see what I like. 
4. I may consider mixing in broccoli instead of cauliflower, I'd like the color contrast and I just prefer broccoli! 

I enjoyed a serving, approximately 1/6 of the total baking dish, along with a nice spinach salad for dinner tonight after scooping snow for the second time. Warm and cheesy, with lots of the things that make comfort foods what they are (cheese, bacon, warm and filling). 

I'll be packing this up to share with neighbors and friends. I'd love to hear what you think, how you adjusted the recipe and what spices you chose to use.   The important thing for me is that I'm eating good food at home, prepared with thought and care, and eaten mindfully. All things I'm working on for a healthier and happier ME.

Cost for this recipe:  

Again, much of what this recipe called for I already had in my pantry. But some of the items you may need to pick up are:

• Squash, or your favorite pasta (they suggest a gluten free pasta variety) - Spaghetti Squash $2.69 each.
• 3 tablespoons brown rice flour - I actually didn't use rice flour - I just used whole wheat flour that I had at home. I did look for rice flour at my local grocer, and decided for 3 tablespoons, I'd skip the expense. It runs $4.99 for a 24oz package.
• 2 tablespoons mustard powder - I didn't have this, and would use much less next time, but new it ran me $3.97
• 3 cups shredded cheddar cheese. I cheated a little and bought pre-shredded cheese, 2 packages is about 4 cups, so I had leftover cheese for quesadillas! I spent $5.18 on cheese
• 3 cups cauliflower. I bought the pre-grated cauliflower rice - $4.49
• 1/2 cup Pecorino Romano cheese. Cheese is always expensive, but you don't use much here, so I'll be able to enjoy it in another recipe! $4.89 
• 1/2 cup breadcrumbs. I prefer Panko to regular breadcrumbs, and the recipe calls for gluten free. Again, fur the amount to be used, I chose not to spend $3.34, and just used the Panko I had in my pantry.
• 1/4 cup crispy crumbled bacon (optional). If you don't have bacon in your frig, who are you?! Ahem, I mean, depending on the brand and cut of bacon you like, cost can range quite a bit. I grabbed a thick cut maple bacon for $4.49. Watch the ads and sales and freeze bacon!

Grand Total: $34.04     For 6 Servings:  $5.67

Throw together a quick salad and you've got a yummy meal for well under what you'd spend at a fast food or sit down restaurant. And you'll feel better about it, too.

I'll let you know how this one reheats - there's gonna be lots of leftovers!  Looking forward to hearing from you - what do you like, what would you change in this recipe?

Until next time, here's to healthy meals, warm kitchens and full tummies!

<3 jen