Healthy Cooking on the Cheap: Lemon Brown-Sugar Chicken, Quick Weeknight Quiche, and More

The menu this week makes me excited because it's filled with my very favorite dinners. I love how flavorful these three dishes are—and I particularly love that they make such tasty leftovers for lunch the next day. The quiche will be a sure hit with kids and a great way to sneak in some broccoli, while the lemon brown-sugar chicken is a classic and pairs perfectly with steamed brown rice and a sweet potato. I make an effort to eat vegetarian one night a week, and the Asian stir-fry is perfect for that. And I promise, even meat lovers won't be able to resist the lure of sweet pineapple chunks and crunchy cashews.

Grocery list:
1 unbaked pie shell
1/2 lb. sliced Monterey jack cheese
Eggs
Bacon
Milk (skim or 2%)
Broccoli
Canadian bacon
1 lb. boneless skinless chicken breast
1 cup fresh lemon juice
2 lemons
Pint of chicken stock
1 cup quinoa
1 1/2 cups water
1/2 cup raw cashews
4 scallions
4 cloves garlic
1 red hot pepper
1 piece of fresh ginger
1 package frozen edamame
Fresh basil leaves
Fresh mint
1 pineapple
2 limes

Pantry items:
Dash of soy sauce
2 tbsp sesame oil
Paprika
Onion flakes
Tamari
Rice wine vinegar

Lemon Brown-Sugar Chicken
Serves 4
Hands down, my favorite chicken recipe. This is so easy and so incredibly tasty. Plus, leftovers make a killer sandwich or are awesome shredded over a big salad.

1 lb. boneless, skinless chicken breast
1 cup fresh lemon juice
1 cup flour
1 tsp salt
1 tsp paprika
1 tbsp grated lemon zest
2 tbsp brown sugar
2 tbsp chicken stock
2 tbsp canola oil

1. Combine the chicken and the lemon juice and marinate in the fridge for 30 minutes and up to overnight.

2. Drain the chicken. Set aside. Fill a plastic bag with the flour, salt, paprika, and a dash of pepper. Shake well. Add the chicken and shake well to coat completely.

3. Heat the canola oil in a large skillet (preferably cast iron). Add the chicken and cook for about 10 minutes or until browned. Take the chicken out of the pan, deglaze with the stock and then return the chicken to the pan and follow step 4.

4. Sprinkle the zest and brown sugar over the chicken and transfer it to the oven to finish baking for about half an hour or until the chicken has cooked through completely.

lemon-brown-chicken-200x150.jpg lemon-brown-chicken-200×150.jpg

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Healthy Cooking on the Cheap: Lemon Brown-Sugar Chicken, Quick Weeknight Quiche, and More

The menu this week makes me excited because it's filled with my very favorite dinners. I love how flavorful these three dishes are—and I particularly love that they make such tasty leftovers for lunch the next day. The quiche will be a sure hit with kids and a great way to sneak in some broccoli, while the lemon brown-sugar chicken is a classic and pairs perfectly with steamed brown rice and a sweet potato. I make an effort to eat vegetarian one night a week, and the Asian stir-fry is perfect for that. And I promise, even meat lovers won't be able to resist the lure of sweet pineapple chunks and crunchy cashews.

Grocery list:
1 unbaked pie shell
1/2 lb. sliced Monterey jack cheese
Eggs
Bacon
Milk (skim or 2%)
Broccoli
Canadian bacon
1 lb. boneless skinless chicken breast
1 cup fresh lemon juice
2 lemons
Pint of chicken stock
1 cup quinoa
1 1/2 cups water
1/2 cup raw cashews
4 scallions
4 cloves garlic
1 red hot pepper
1 piece of fresh ginger
1 package frozen edamame
Fresh basil leaves
Fresh mint
1 pineapple
2 limes

Pantry items:
Dash of soy sauce
2 tbsp sesame oil
Paprika
Onion flakes
Tamari
Rice wine vinegar

Lemon Brown-Sugar Chicken
Serves 4
Hands down, my favorite chicken recipe. This is so easy and so incredibly tasty. Plus, leftovers make a killer sandwich or are awesome shredded over a big salad.

1 lb. boneless, skinless chicken breast
1 cup fresh lemon juice
1 cup flour
1 tsp salt
1 tsp paprika
1 tbsp grated lemon zest
2 tbsp brown sugar
2 tbsp chicken stock
2 tbsp canola oil

1. Combine the chicken and the lemon juice and marinate in the fridge for 30 minutes and up to overnight.

2. Drain the chicken. Set aside. Fill a plastic bag with the flour, salt, paprika, and a dash of pepper. Shake well. Add the chicken and shake well to coat completely.

3. Heat the canola oil in a large skillet (preferably cast iron). Add the chicken and cook for about 10 minutes or until browned. Take the chicken out of the pan, deglaze with the stock and then return the chicken to the pan and follow step 4.

4. Sprinkle the zest and brown sugar over the chicken and transfer it to the oven to finish baking for about half an hour or until the chicken has cooked through completely.

lemon-brown-chicken-200x150.jpg lemon-brown-chicken-200×150.jpg

About fox news

Check Also

This Family Tried to Go 21 Days Without Ordering Takeout—Here's How It Went

Like many busy parents, Nicole Moore has a major love of takeout food—but it's a …

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