Healthy Eating – Chef Tom Cooks ! https://cheftomcooks.com A friendly cooking and recipe blog. Fri, 15 May 2020 15:03:23 +0000 en-US hourly 1 https://wordpress.org/?v=6.0.8 Air Fried Sweet Potato Fries https://cheftomcooks.com/recipe/air-fried-sweet-potato-fries/ https://cheftomcooks.com/recipe/air-fried-sweet-potato-fries/#respond Fri, 15 May 2020 15:03:20 +0000 http://cheftomcooks.com/?post_type=recipe&p=112730
Air Fried Sweet Potato Fries
Servings2-3 servings
Prep Time15 minutes
Cook Time50 minutes
Ingredients
Dipping Sauce
Instructions
  1. In a large bowl, toss sweet potatoes with oil and spices. Season with salt and pepper.
  2. Preheat your air fryer to 375°F. Working in batches, spread an even layer of sweet potato fries in the fryer basket. Cook for 7-8 minutes, flip fries, then cook 7-8 minutes more.
  3. To make the dipping sauce, combine all ingredients in a small bowl and mix well.
  4. Serve fries with dipping sauce.
]]> https://cheftomcooks.com/recipe/air-fried-sweet-potato-fries/feed/ 0 Easy Baked Halibut https://cheftomcooks.com/recipe/easy-baked-halibut/ https://cheftomcooks.com/recipe/easy-baked-halibut/#comments Mon, 16 Jul 2018 23:03:55 +0000 http://cheftomcooks.com/?post_type=recipe&p=111911 This baked halibut recipe couldn’t be easier to prepare. Feel free to to add other fresh herbs to the seasoning. The end result is simple, yet tasty.

halibut

Easy Baked Halibut
Servings2 servings
Prep Time5 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Preheat oven to 400°F.
  2. In a large nonstick baking dish, add halibut skin side down and drizzle with oil.
  3. Top each fillet with garlic, parsley, lemon zest and 2 tbsp lemon juice. Season with salt and pepper.
  4. Bake for 12 to 15 minutes, until halibut flakes easily when tested with a fork. Drizzle with remaining lemon juice and serve with a wedge of lemon.
]]> https://cheftomcooks.com/recipe/easy-baked-halibut/feed/ 1 Crispy Air Fryer Chicken Tenders https://cheftomcooks.com/recipe/crispy-air-fryer-chicken-tenders/ https://cheftomcooks.com/recipe/crispy-air-fryer-chicken-tenders/#respond Tue, 13 Mar 2018 22:24:37 +0000 http://cheftomcooks.com/?post_type=recipe&p=111779 These crispy chicken tenders are prepared in an air fryer for a healthier result. Don’t have an air fryer? No problem, just bake them in the oven. Set your oven to 425 degrees F and bake them for 15-20 minutes. Flip them half way through.

chicken tenders

Crispy Air Fryer Chicken Tenders
Servings4
Prep Time15 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Preheat air fryer to 330 degrees F.
  2. Place flour in a shallow dish, season with salt and black pepper.
  3. Lightly beat eggs in a separate shallow dish.
  4. Combine bread crumbs, Parmesan, seasoned salt, paprika and cayenne pepper in another shallow dish.
  5. Dip the chicken tenders in the flour, then egg, then breadcrumb mixture. Repeat with remaining chicken tenders.
  6. Spray fry basket with non-stick cooking spray. Place the chicken tenders in one single layer in the basket. Spray the top of the chicken tenders with cooking spray.
  7. Place in the air fryer and cook for about 8-10 minutes. Flip the chicken tenders half way through the cooking process. Repeat with remaining chicken tenders.
  8. Serve with your favorite dipping sauce.
]]> https://cheftomcooks.com/recipe/crispy-air-fryer-chicken-tenders/feed/ 0 Easy Cucumber Salad https://cheftomcooks.com/recipe/easy-cucumber-salad/ https://cheftomcooks.com/recipe/easy-cucumber-salad/#respond Wed, 16 Aug 2017 18:18:13 +0000 http://cheftomcooks.com/?post_type=recipe&p=107451 This easy cucumber salad is great as a side dish or just a healthy snack. Odds are you already have most of the ingredients on hand in your kitchen.

Easy Cucumber Salad
Servings4 servings
Ingredients
Instructions
  1. Whisk together the vinegar, olive oil, parsley, dill, garlic, sugar, pepper and salt in a bowl; add the cucumber and toss to coat.
  2. Cover and chill in refrigerator 2 to 4 hours. Stir well before serving.
]]> https://cheftomcooks.com/recipe/easy-cucumber-salad/feed/ 0 Asian Turkey Lettuce Wraps https://cheftomcooks.com/2017/01/06/asian-turkey-lettuce-wraps/ https://cheftomcooks.com/2017/01/06/asian-turkey-lettuce-wraps/#respond Fri, 06 Jan 2017 22:30:32 +0000 http://cheftomcooks.com/?p=107258 lettuce wraps

This healthy dish is just what you need in the new year!  Low in fat and carbs.  Serve this as an appetizer or a main dish.

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Asian Turkey Lettuce Wraps
Author: 
Recipe type: Main
Cuisine: Asian
Prep time: 
Cook time: 
Total time: 
Serves: Serves 4
 
Ingredients
  • 1 pound ground turkey
  • 2 tablespoons coconut oil
  • 2 carrots, finely chopped or grated
  • 3 cloves garlic, minced
  • 2 tablespoons fresh ginger, peeled and grated
  • 1 teaspoon Chinese 5 spice powder
  • 1 tablespoon low sodium soy sauce
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon coconut water
  • 1 head Boston, bibb lettuce or Romain
  • chopped cilantro
  • 2 green onions, chopped
Instructions
  1. Melt coconut oil in a medium skillet over medium-high heat.
  2. Add carrots and saute for several minutes. Add garlic, ginger, turkey and Chinese 5 spice to the pan and saute until turkey is cooked through - about 3 to 5 minutes.
  3. Stir in soy sauce, vinegar and coconut water. Cook for a couple more minutes, stirring well to thoroughly combine.
  4. Put one scoop of turkey mixture into lettuce leaves. Top with green onions and cilantro.
 

]]> https://cheftomcooks.com/2017/01/06/asian-turkey-lettuce-wraps/feed/ 0 Lemon Marinated Grilled Chicken Salad with Lemon-Basil Dressing https://cheftomcooks.com/2016/11/16/lemon-marinated-grilled-chicken-salad-with-lemon-basil-dressing/ https://cheftomcooks.com/2016/11/16/lemon-marinated-grilled-chicken-salad-with-lemon-basil-dressing/#comments Wed, 16 Nov 2016 13:30:33 +0000 http://cheftomcooks.com/?p=107244 salad

This easy to prepare salad is loaded with fresh and vibrant flavors that you’re guaranteed to love.

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Lemon Marinated Grilled Chicken Salad with Lemon-Basil Dressing
Author: 
Recipe type: Salad
Prep time: 
Cook time: 
Total time: 
Serves: serves 8
 
Ingredients
  • For the chicken:
  • 1 tablespoon fresh lemon juice (about ½ lemon)
  • 1½ teaspoons kosher salt
  • ½ teaspoon fresh cracked black pepper
  • 1 teaspoon sugar
  • 3 tablespoons olive oil
  • 4 boneless, skinless chicken breasts
  • For the dressing:
  • ⅔ cup fresh basil
  • 2 tablespoons fresh lemon juice
  • Kosher salt
  • Freshly ground black pepper
  • 1 teaspoon honey
  • 6 tablespoons olive oil
  • For the salad:
  • Grilled lemon chicken, ½ a breast per person
  • Leafy lettuce greens
  • Sliced avocado, ½ an avocado per person
  • Halved cherry tomatoes
  • diced red onion
Instructions
  1. In a small bowl, whisk together lemon juice, salt, pepper, sugar and olive oil. Place chicken in a large sealable bag and pour in the marinade. Seal the bag, pressing out as much air as possible. Let rest in the fridge for 30 minutes, flipping halfway through.
  2. Meanwhile preheat grill. Pull the chicken out of the marinade and let any excess drip off. Grill the chicken for 6 to 8 minutes per side or until cooked through.. Let rest for 5 minutes, then slice as needed.
  3. To make the dressing, place the basil leaves in a small food processor or blender, and pulse until chopped. Add the lemon juice, salt and pepper black pepper and honey, pulsing to combine. Add the olive oil, and process until combined. Season to taste with additional salt, pepper and honey.
  4. To assemble the salad, line each plate with lettuce leaves, then top with sliced chicken, avocado, tomatoes and red onion. Drizzle basil dressing over top. Sprinkle lightly with salt and pepper.
 

]]> https://cheftomcooks.com/2016/11/16/lemon-marinated-grilled-chicken-salad-with-lemon-basil-dressing/feed/ 1 Lemon Marinated Grilled Zucchini & Summer Squash https://cheftomcooks.com/2016/07/18/lemon-marinated-grilled-zucchini-summer-squash/ https://cheftomcooks.com/2016/07/18/lemon-marinated-grilled-zucchini-summer-squash/#respond Mon, 18 Jul 2016 18:38:31 +0000 http://cheftomcooks.com/?p=107197 grilled zucchini
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Lemon Marinated Grilled Zucchini & Summer Squash
Author: 
Recipe type: Side Dish
Prep time: 
Cook time: 
Total time: 
Serves: 8 servings
 
Ingredients
  • 3 medium Zucchini
  • 3 medium yellow summer squash
  • ¼ cup Olive Oil
  • 1 teaspoon Kosher Salt
  • 1 teaspoon Black Pepper
  • 2 whole Lemons, Zested
Instructions
  1. Cut off the tops and bottoms of the zucchini and slice them into quarters, lengthwise. Place them all in a large plastic zipper bag. Drizzle in olive oil, 1 teaspoon salt, pepper, 1 tablespoon lemon zest and the juice of two lemons. Seal the bag and shake around a bit so that the zucchini is well coated. Set aside for about 20 minutes to marinate.
  2. Grill the zucchini on all three sides over medium-low heat until nice and tender, take caution not to burn them.
 

]]> https://cheftomcooks.com/2016/07/18/lemon-marinated-grilled-zucchini-summer-squash/feed/ 0 Vegan Zucchini-Asparagus Gratin https://cheftomcooks.com/2016/03/29/vegan-zucchini-asparagus-gratin/ https://cheftomcooks.com/2016/03/29/vegan-zucchini-asparagus-gratin/#respond Tue, 29 Mar 2016 16:04:11 +0000 http://cheftomcooks.com/?p=107077 zucchini asparagus gratin

This recipe calls for vegan Parmesan cheese, you can get the recipe for it here.

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Vegan Zucchini-Asparagus Gratin
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 2-4 servings
 
Ingredients
  • 2 medium zucchini squash, sliced in thin rounds (I used 1 zucchini, 1 yellow)
  • 1 small bundle thin asparagus
  • ½ onion, cut into thin rings
  • salt and black pepper
  • ¾-1 cup vegan Parmesan cheese
  • 2.5 Tbsp olive oil
  • ¼ tsp garlic powder
Instructions
  1. In a 10-inch cast iron or oven safe skillet, sauté onion in ½ Tbsp olive oil over medium-low heat until soft – about 10 minutes – seasoning with a pinch of salt and black pepper. Set aside.
  2. Preheat oven to 400 degrees F.
  3. Slice squash into very thin slices, about ⅛th-inch thick.
  4. Cut off the top 2-3 inches of the asparagus. That’s the only part you’ll be using. Save the rest for another dish.
  5. Add asparagus and squash to a mixing bowl and top with remaining 2 Tbsp olive oil, ¾ tsp salt, pinch of black pepper, ¼ tsp garlic powder, and 2 Tbsp of the vegan parmesan cheese. Toss to coat.
  6. Spread the slightly cooled onions around in the bottom of the skillet to create an even base. Top with squash, layering green and yellow as you go (if you did two colors). It doesn’t have to be perfect. Just start on the outside and work your way in, keeping them in line as much as possible. Once the squash is arranged, tuck pieces of the asparagus into the layers in a circular motion.
  7. Top with an even layer of the vegan parmesan cheese (~3/4 cup) and bake at 400 degrees F for 30 minutes. Then broil on high for the last 1-2 minutes to toast up the top (optional, but recommended). Let rest for a few minutes before serving.
 

]]> https://cheftomcooks.com/2016/03/29/vegan-zucchini-asparagus-gratin/feed/ 0 Chicken Scaloppine with Green Beans https://cheftomcooks.com/2016/02/03/chicken-scaloppine-with-green-beans/ https://cheftomcooks.com/2016/02/03/chicken-scaloppine-with-green-beans/#respond Wed, 03 Feb 2016 16:44:20 +0000 http://cheftomcooks.com/?p=107040 Enjoy this light and flavorful chicken dish.  It’s easy to prepare and healthy.


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Chicken Scaloppine with Green Beans
Author: 
Recipe type: Main Dish
Prep time: 
Cook time: 
Total time: 
Serves: Serves 6
 
Ingredients
  • 3 cups trimmed green beans
  • 6 (6-ounce) skinless, boneless chicken breast halves
  • ¾ teaspoon salt, divided
  • ½ teaspoon freshly ground black pepper
  • Cooking spray
  • 1 cup fat-free, less-sodium chicken broth
  • ⅓ cup dry white wine
  • 1 tablespoon butter
  • extra-virgin olive oil
  • 6 lemon wedges
Instructions
  1. Steam green beans, covered, 4 minutes or until crisp-tender. Season with salt and black pepper, to taste.
  2. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to ¼-inch thickness using a meat mallet or small heavy skillet.
  3. Season chicken evenly with ½ teaspoon salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 breast halves to pan; sauté 2 minutes on each side or until done. Repeat procedure twice with remaining chicken.
  4. Add broth and wine to pan; bring to a boil, scraping pan to loosen browned bits. Cook until reduced to ½ cup (about 5 minutes). Remove from heat; stir in butter.
  5. Serve green beans with chicken and sauce. Garnish with lemon wedges.
 

]]> https://cheftomcooks.com/2016/02/03/chicken-scaloppine-with-green-beans/feed/ 0 Skillet Ham Hash https://cheftomcooks.com/2016/02/01/skillet-ham-hash/ https://cheftomcooks.com/2016/02/01/skillet-ham-hash/#respond Mon, 01 Feb 2016 22:49:20 +0000 http://cheftomcooks.com/?p=107037 This hearty breakfast dish is filling on it’s own, but you can certainly serve it with a fried egg on top.

skillet ham hash

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Skillet Ham Hash
Author: 
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 4-6
 
Ingredients
  • 2 tsp. olive oil
  • 1 large green bell pepper, diced
  • 1 large red bell pepper, diced
  • 1 medium onion, diced
  • ½ cup diced, low-sodium diced ham, all visible fat removed
  • 3 cups frozen, fat-free diced hash brown potatoes, thawed
  • ½ tsp. salt-free Cajun seasoning blend
  • 2 Tbsp. chopped, fresh parsley
  • ¼ tsp. salt
  • ¼ tsp. pepper
Instructions
  1. In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the bell peppers and onion for 4 to 5 minutes, or until the onion is soft and the bell pepper is tender, stirring occasionally. Stir in the ham. Cook for 1 to 2 minutes, or until heated through, stirring occasionally.
  2. Stir in the hash browns and seasoning blend. Cook without stirring for 4 minutes, or until the bottom is golden brown. Stir. Cook without stirring for 4 minutes, or until the bottom is golden brown and the mixture is heated through.
  3. Stir in the parsley, salt, and pepper.
 

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