Wednesday, January 22, 2014

Lemon Thyme Chicken

This succulent, crispy skinned deliciousness will not only have your kiddos (and whole family) begging for more but will help with that daily dose of essential iron so many of our kids are short on. Dark meat chicken is higher in iron than white meat chicken (and cheaper, too) plus cooking this in a cast iron skillet allows for some iron to transfer into the food. Pair this dish with some roasted sweet potatoes and you've got yourself a fantastic meal! This chicken takes about an hour to cook so if you are pressed for time during the week, make this a Sunday afternoon dish.  If you don't have a cast iron skillet, any heavy duty pan will work. If you make this delicious recipe with boneless thighs check the internal temp about ten minutes sooner. Happy eating! 

6 chicken thighs, skin on bone in
1 lemon, half zested and juiced, other half sliced for garnish
1 teaspoon or so of fresh thyme
Coconut oil, enough to coat cast iron skillet
Salt and pepper to taste

1. In a cast iron skillet, heat the coconut oil on medium heat. Season chicken with salt and pepper on both sides.

2. Add chicken to the pan, skin side down.  Cook for about 10 minutes or until well browned (not a moment before!) Once chicken is well browned, flip the chicken and cook for another 10 minutes.

3. Once both sides are browned, turn heat down to simmer. Add lemon juice, half of the thyme, half of the lemon zest and allow chicken to simmer for 40 minutes or until internal temp is 165.

4. Garnish with more fresh thyme, the remaining zest and lemon slices. Enjoy!

Wednesday, January 8, 2014

Baked Tilapia

There are so many things that we love about fish, it's fast to prepare, has omega 3's and can be bought frozen rather inexpensively. But for many kids it can be difficult to acquire the taste.  Due to its light, flakey texture and mild flavor, responsibly farmed tilapia makes a great starter fish for those who are learning to enjoy more seafood. We like to bake small potato wedges along side when there's extra room on the pan. Serve with a salad or side of vegetables and you have an entire meal in under thirty minutes.

4 tilapia fillets
1 tablespoon butter, cut into four pieces
Old bay seasoning, to taste
Garlic powder, to taste
Salt, to taste
Lemon wedges (optional)

1.  Preheat the oven to 375 degrees.

2.  Lay the tilapia fillets flat in a large baking dish, top each fillet with a piece of the butter, sprinkle with old bay, garlic powder and salt.

3.  Bake for 30 minutes then serve with fresh lemon wedges.