Honey Mustard Chicken

Honey-Mustard Chicken

Yields 4  


·         1 lb. skinless, boneless chicken breasts or tenders  

·         Kosher salt and fresh coarsely ground black pepper

·         ¼ cup of honey Honey  

·         1/3 cup Dijon mustard

·         1/2 tablespoon chopped fresh rosemary

·         1 tablespoon olive oil

·         ½ cup chicken broth 

·         2 cups cooked brown rice

·         2 head broccoli 

Heat skillet, add olive oil, to coat the bottom of the pan.

Season chicken breast with salt, pepper, rosemary, garlic powder.

Add chicken to heated skillet, let brown on each side. Remove from pan and set chicken aside.

 Add the mustard, honey, stir together, add chicken broth, reduce heat and simmer.

Once the honey mustard sauce is reduced, return the chicken to the pan. Let the sauce simmer with the chicken for a few minutes. Just enough for the sauce to flavor the chicken. 

Turkey Spaghetti (from scratch)

Ingredients: serves 2

1 box Spaghetti noodles, regular or wheat pasta 

1 can of crushed tomatoes (get the one with basil if possible)

1 can of tomato sauce  

2 garlic gloves chopped 

1 red bell pepper small dice 

2 celery stems, small dice

1 small yellow onion, small dice

bay leaf

dried herbs

1 pound ground turkey meat (you can also use ground beef)

1 cup chicken broth 

salt, pepper and garlic powder to taste 

1 tsp of ground gloves 

1 tsp of sugar 

Olive oil, about 2 table spoons 


1. Bring water to a boil, add a pinch of salt and olive oil, once water is boiling, add noodles, follow the box instructions. Once tender drain, and keep 1 cup of the water for later. Put noodles to the side. 

2. In a large saute pan drizzle the olive oil at the bottom of the pan. heat pan. 

3. Add ground turkey and let brown, try to leave it alone for a few minutes before stirring soo that it will brown. 

4. Season the meat with Italian seasoning, a little salt, pepper, garlic powder, paprika. All to taste but about a tsp of each. 

5. Add chopped onion, garlic, celery, bell pepper, bay leaf, saute until the onions are translucent and tender. 

6. Now its time to start making the sauce! Add the tomato sauce, can crushed tomatoes, sugar, ground cloves, garlic powder, pepper, chicken broth, And the pasta water that was set aside, add that also. 

7. Reduce heat, let simmer for 20 minutes, stirring occasionally. 

8. Taste and adjust seasoning and serve. You can serve with with the sauce on top of the pasta or add the noodles into the sauce. 

Add cheese and crushed red peppers, serve and Enjoy!  



Shrimp and Avocado Salad

Shrimp and Avocado Salad

Shrimp and Avocado Salad 

Ingredients:  serves 2 

1/2 pound of medium sized shrimp (cleaned and cooked) 

1 ripe avocado rough chopped 

1 tomato diced   

1 small lime for juice 

4 cups of mixed greens 

!/2 red onion small diced 

1 garlic clove minced 

salt and pepper to taste 

2 tbsp spoons of olive oil or coconut oil

1/2 yellow or orange bell pepper, small dice

2 tsp of rice vinegar  

Mix all ingredients together! it's just that simple!