Hey there, fellow food lovers! Ever find yourself in a culinary conundrum, torn between sticking to your health goals and indulging in something absolutely mouthwatering? Well, worry no more! I’ve got the perfect solution that marries both worlds in a delicious harmony—my healthy, delicious, and juicy high-protein Bourbon Chicken recipe. Yes, you heard that right: bourbon chicken and healthy in the same sentence. Let’s dive into this flavor fiesta!
Let’s Talk Chicken
First off, let’s talk about the star of the show—chicken. Chicken breast is the go-to protein powerhouse, packing a whopping 31 grams of protein per serving. But wait, it gets better. We’re marinating this lean, mean protein machine in a deliciously-infused elixir that’s so good, you’ll be tempted to sip it straight from the bowl (please don’t, though; we need it for the chicken). This marinade is a delightful blend of bourbon (or you can sub Apple Cider Vinegar), coconut aminos, garlic, and a bit of coconut sugar for that perfect balance of sweet and savory. It’s like a spa day for your taste buds!
Bourbon vs. Apple Cider Vinegar
Now, I know what you’re thinking: “Bourbon? Isn’t that the stuff that makes me dance on tables at weddings?” Yes, the very same! But here, a little bourbon goes a long way in adding a depth of flavor that will make your taste buds do a happy jig. And don’t worry about the alcohol content—most of it cooks off, leaving behind a rich, caramel-like essence that makes this dish truly unforgettable. Plus, it’s a great way to impress your friends and family with your culinary prowess. Just imagine their faces when you casually drop, “Oh, it’s a bourbon marinade” into conversation. Instant chef cred!
Coconut Sugar? I barely know her!
Coconut sugar is the undercover superhero of sweeteners! Picture this: while regular sugar is busy plotting cavities and sugar crashes, coconut sugar is blending in, offering a caramel-like flavor with a lower glycemic index. It’s like the Clark Kent of sugars, keeping your energy levels steady and your sweet tooth satisfied without the post-dessert drama. Plus, it’s packed with nutrients like iron, zinc, and antioxidants, making it the James Bond of pantry staples — suave, multifunctional, and always leaving you wanting more. So next time you’re baking cookies or sweetening your coffee, let coconut sugar be your secret agent for a healthier, tastier mission.
In all seriousness, coconut sugar, (which is derived from the sap of the coconut palm tree), has gained popularity as a natural sweetener with several notable benefits. One of its primary advantages is its low glycemic index, which means it causes a slower rise in blood sugar levels compared to regular table sugar. This makes it a favorable option for those managing diabetes or aiming to maintain steady energy levels. Additionally, coconut sugar retains some of the nutrients found in the coconut palm, including iron, zinc, calcium, and potassium, offering a small nutritional boost. The presence of inulin, a type of dietary fiber, further aids in digestive health by promoting beneficial gut bacteria. As a minimally processed and eco-friendly alternative to conventional sugars, coconut sugar supports both personal health and sustainable agriculture practices.
Saute, Sauce, & Serve It Up!
The process couldn’t be easier. Are you ready for this?
First, you’re going to combine all of your sauce ingredients into a small sauce pan. Bring to a boil and let it continue to boil for about 16 minutes (until a nice, sticky glaze forms).
While your sauce in heating and boiling, dice your chicken and add it to a large skillet with a little bit of avocado or extra virgin olive oil. Season with salt and pepper and cook until the internal temperature reaches 165 degrees F.
Once your chicken is cooked through and your glaze is made, simply combine the two and serve your delicious chicken over rice (or cauliflower rice, if you’re going lower carb!)
Pro Tip: Double your glaze recipe and use it as a stir fry sauce. I love to get Trader Joe’s stir fry veggie blend and sauté that in a wok with some EVOO and then add my sauce at the end! It makes for a delicious (and totally nutritious) meal!
Conclusion
So, whether you’re meal prepping for the week or looking for a show-stopping dish for your next dinner party, this healthy, high-protein bourbon chicken recipe has got you covered. It’s quick, it’s easy, and most importantly, it’s ridiculously delicious. Give it a try and let me know how it goes—preferably with photos of your own bourbon-infused dance moves. Happy cooking!
Bourbon Chicken
Yield: 8 Servings
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Discover the ultimate guilt-free comfort food with my mouthwatering Bourbon Chicken recipe! 🍗✨ This dish is not only delicious but also packed with protein to keep you energized throughout the day. Juicy chicken breast, chopped and marinated in a sweet and savory bourbon sauce, then perfectly seared and simmered to tender perfection. Ideal for a weeknight dinner or meal prep, this recipe is sure to become a family favorite. Serve it over fluffy white rice or alongside steamed veggies for a complete and satisfying meal.
Ingredients
For the Sauce
1/2 cup Coconut Sugar
1/2 cup Bourbon (or sub Apple Cider Vinegar)
1/2 cup Coconut Aminos (can sub Soy Sauce, but Coconut Aminos add a sweeter flavor and elevate the sauce).
In medium sauce pan, combine all sauce ingredients. Whisk well and bring to a boil.
Once boiling, keep heat on high and allow to boil until a sticky glaze forms, whisking often. Tip: This usually takes about 10-15 minutes for me.
While your glaze is forming, place chicken into skillet and generously season with salt and pepper.
Cook chicken until internal temperature reaches 165 degrees F.
Once finished, pour glaze over chicken and combine well. Serve over white rice with yum yum sauce.
If adding sautéed veggies, simply sautée them until tender (about 5-7 mins) in a wok or skillet with 2 tbsp of EVOO or Avocado oil, season with salt and pepper.
That's it!
Notes
Note: This recipe makes enough chicken and sauce to serve 8 people. If you would rather serve four and add sauteed and sauced veggies, simply half the chicken in the recipe, but keep the sauce measurements the same. Use half of the sauce for your chicken and the other half for your veggies!
You could also just add the sauteed veggies to the pan of cooked chicken and sauce it all together, but this will result in a less saucy dish overall.
Looking for a delicious start to your day? Look no further than my Bacon and Cheese Breakfast QuicheRecipe!
Are you ready to revolutionize your mornings with a breakfast that is as delicious as it is nutritious? Look no further! Introducing my new Bacon and Cheese Breakfast Quiche – a dish that checks all the boxes: low carb, high protein, bariatric-friendly, and most importantly, absolutely scrumptious. Whether you’re following a specific diet plan or just looking for a quick and easy breakfast option, this quiche is sure to become a staple in your kitchen.
One of the best things about this quiche is its simplicity. With just a few basic ingredients like eggs, bacon, cheese, and some spices, you can whip up a satisfying meal in no time. The combination of crispy bacon and gooey cheese nestled in a fluffy egg base is sure to make your taste buds dance. Plus, the recipe is highly adaptable – feel free to toss in some spinach, mushrooms, or bell peppers for an extra burst of flavor and nutrients.
Will You Make Your Bacon + Cheese Quiche with a Crust or Go Crustless?
If you’re looking for a low-carb, buttery, flakey crust, check out this recipe here.
I made mine with a crust for my husband’s benefit, though I just ate around the crust, myself. You can’t go wrong either way! An even easier option would be to use your favorite store bought crust, just make sure to thaw it in the fridge overnight!
All the Bacon + Cheesy Flavor, No Guilt!
What truly sets this quiche apart is its health benefits. With its low-carb and high-protein profile, it’s perfect for those who are managing their weight or following a bariatric diet. Each bite is packed with the energy you need to kickstart your day while keeping you full and satisfied for hours. And the best part? It’s a hit with everyone, from kids to adults. So why not gather your family around the table and share this delightful dish? Trust me, they’ll be asking for seconds!
Need a few more breakfast ideas? Check out my recipe library here!
I must say- my Bacon and Cheese Breakfast Quiche is more than just a meal – it’s an experience! It’s a way to bring joy and nourishment to your mornings without compromising on taste or health. So go ahead, give it a try, and watch as it becomes a beloved part of your breakfast routine. Happy cooking!
1 package Uncured Applewood Smoked Bacon, chopped and cooked
1/2 cup Low Fat Mozzarella Cheese
1/2 cup Low Fat Mexican Cheese Blend
1/3 cup Shredded Parmesan Cheese
1 cup Fairlife Skim Milk (you can sub any milk, but Fairlife adds protein!)
4 Eggs, lightly beaten
1/4 tsp Salt
1/4 tsp Pepper
Instructions
Preheat oven to 375 degrees.
Chop and cook bacon in skillet until it reaches desired crispiness.
Once cooked, place bacon into greased 9-inch pie pan. Set aside.
In large bowl. combine eggs, salt, pepper, and milk. Beat until all yolks are broken and all ingredients are well combined.
Add mozzarella, parmesan, and mexi-blend cheese to egg mixture and stir lightly.
Pour egg and cheese mixture over bacon. lightly mix the egg/cheese mixture with the bacon.
Place in preheated oven and bake for 45 minutes. To check for doneness, insert a knife into the center of your quiche. If it comes out clear, the dish is fully cooked!
Notes
For my Bariatric Besties:
I cut this quiche into a traditional 8-slice quiche and then cut half of the slices in half again! 1/2 slice + 1/8 cup of freshly sliced strawberries were a delectable and filling breakfast for me!
Looking for a surefire way to impress your friends and family at dinner time? Look no further than this Best Ever Juicy & Flavorful Roasted Chicken recipe. This mouth-watering dish is sure to have everyone begging for seconds, and who knows, maybe even thirds!
This post contains affiliate links, which means I make a small commission at no extra cost to you.Read my full disclosure here.
First Things First
To get started, preheat your oven to 375 degrees Fahrenheit. If your oven has a roasting setting, use that setting. If it does not have a roasting setting, don’t worry! I will tell you what to do when it is time.
While the oven is heating up, take your whole chicken and remove the innards. Rinse the chicken well under cold water and pat dry with paper towel.
Prepare Your Chicken for Roasting
To prep your bird, give it a nice little massage with some olive oil or melted butter. We want to make sure this bird feels loved and appreciated before it goes into the oven.
Using your hands, separate (but do not remove) the skin from the meat. Be sure to massage your oil/butter under the skin, on the meat, and outside of the skin.
Next, generously sprinkle some salt, pepper, paprika, and garlic powder all over your chicken- don’t forget to season under the skin! This will help bring out all those delicious flavors we’re looking for.
Now, this is where things get really exciting. Take a lemon and give it a good squeeze all over the chicken. This will not only add some zest to the dish, but it will also make your chicken look like it’s posing for a fancy food magazine.
Oven Roasting Your Chicken
Place your chicken in a roasting pan atop a bed of chopped onions and tent with foil. Pop it in the oven for about 1 hour and 30 minutes, removing every 30 minutes to baste with the pan juices.
If your oven has a roasting setting, simply return your bird for 30 more minutes, uncovered. You’ll know it’s done when the juices run clear and the internal temperature reaches 165 degrees Fahrenheit.
If your oven does not have a roasting setting, have no fear! Just turn your oven’s temperature up to 400 degrees and allow the chicken to roast uncovered for 30 more minutes or until the juices run clear and the internal temp has reached 165 degrees.
Pro-tip: If you’re feeling sad that your oven doesn’t have a roasting setting, you can elevate your mood by playing the classic throwback “Hot in Here” by Nelly and dancing around your kitchen.
I can say from experience that it does in fact make your chicken taste even better.
Helpful Gadgets & Tools:
When roasting anything, I have a few kitchen “must haves”:
Now, sit back, relax, and let the compliments roll in. Trust me, with this Best Ever Juicy & Flavorful Roasted Whole Chicken recipe, you’ll be the talk of the town.
Juicy & Flavorful Oven Roasted Whole Chicken
Yield: 1 Bird
Prep Time: 10 minutes
Cook Time: 2 hours
Additional Time: 15 minutes
Total Time: 2 hours25 minutes
This Juicy & Flavorful Roasted Whole Chicken recipe is the perfect dish for any occasion. With a crispy golden skin and tender, succulent meat, this chicken is sure to impress your guests. The secret to its delicious flavor lies in the aromatic blend of herbs and spices used to season the chicken, which infuses the meat with a rich, savory taste. Whether you're hosting a dinner party or simply looking for a cozy family meal, this roasted chicken is a surefire hit that will leave everyone satisfied and wanting more.
Ingredients
1 Whole Chicken (2-3 lbs), innards removed
1 stick butter
1 onion, chopped
1 lemon, halved
4 tbsp salt or seasoning salt
1 tbsp paprika
1 tbsp garlic powder
1 tbsp onion powder
Instructions
Preparing Your Chicken:
Preheat oven to 375 degrees. If you have a roasting setting on your oven, use that setting. If not, that's okay, we will adjust the temperature again before the bird finishes roasting.
In a small bowl, combine seasonings and mix well. Set aside.
Line base of roasting pan with aluminum foil.
Chop onion into large chunks and spread over aluminum foil.
Rinse chicken well under cool water and pat dry with paper towel. Using your hands, carefully pull the skin away from the meat but do not remove the skin. You want to create a pocket for the seasonings and butter to lay in. Do not skip this step. This is the key to delicious, flavorful meat and crispy outer skin.
Season the bird, inside the skin and on top of the skin, on all sides.
Chop butter into 1/2 tbsp pads. Place pads directly under the skin on all sides of the bird, paying attention to the breast, wings, thighs, and legs. Season inside of the cavity as well.
Once your chicken is seasoned generously (feel free to whip up additional batches of seasonings or just measure with your heart!), stuff the cavity with some chopped onion and the lemon.
Place seasoned and stuffed chicken on top of onion bed in pan. Cover with aluminum foil making a dome or tent shape.
Roasting Your Chicken:
Place covered chicken in preheated oven and roast for 30 minutes. Remove chicken and baste with the juices from the pan.
Roast again, covered, for 60 minutes, removing the chicken to baste every 30 minutes.
Turn the oven temperature up to 400 degrees and leave chicken uncovered. Roast for final 30 minutes. (*Note: Skip this temperature change if your oven does have a roast setting.)
Using a meat thermometer, confirm that the chicken has reached 165 degrees internally.
Allow to rest for 15 minutes before carving to allow the juices to redistribute properly.
Nutrition Information:
Yield: 8Serving Size: 1 Amount Per Serving:Calories: 310
Transform Your Pork Shoulder from Dry to Delicious with This Recipe!
Are you tired of bland and tasteless pork shoulder? Look no further, because I have a recipe that will change your life (or at least your dinner plans). This slow-roasted pork shoulder is so tender and juicy, it will make your taste buds dance with joy.
Prep Your Pork Shoulder
To start, let’s talk prep. You’ll need a few ingredients: pork shoulder, salt, pepper, garlic, paprika, brown sugar, and a whole lot of patience. Trust me, the final result is worth the effort.
Trimming the Fat
Now, don’t panic here thinking you’ll need to cut all of that beautiful marbling out of your meat- we are simply removing the excess fat that may be on your roast. For me, there was a large layer on the underside of my roast. Just carefully carve away that layer to reveal even more beautiful marbling! Your roast should look something like this:
Before trimming that excess fat (shown on the right in the picture above), there was a large area of white covering the underside of my roast. In addition to this large spot, I also trimmed a few smaller areas that had thicker deposits of fat around the edges. By removing this fat, you are able to achieve that nice, flavorful crust. Trust me, you don’t want to skip this step.
Seasoning Your Pork Shoulder
In a small bowl, combine the following seasonings and mix well:
Brown Sugar
Paprika
Garlic Powder
Salt
Pepper
Once you’ve combined your seasonings, massage your pork shoulder generously with the mixture. Be sure not to miss the sides! Place in a glass 9×13 baking dish.
Pro-tip: For added flavor, you can add minced garlic to the top of your roast. I do not always do this and the result is still plenty delicious!
Slow Roasting Your Pork Shoulder
The key here is patience! Or multi-tasking if you’re one (like me) who loves to get multiple things done at once.
Cover your well-seasoned roast with aluminum foil and place into preheated oven (325 degrees). Set a timer for 3.5 hours and walk away! Be patient and try not to open the oven door too often, as you don’t want to lose any of the deliciousness.
After your timer goes off, remove aluminum foil and allow to roast for another hour.
Finally, after what feels like an eternity, the pork shoulder will be done. It should be fragrant and falling apart at this point.
Carving/Shredding
Once you have removed your beautifully tender roast from the oven, you will want to begin shredding it fairly quickly. Let the roast sit, uncovered, for about 5 minutes to allow the juices to redistribute through the meat. Then, using two forks, shred it up and serve it with your favorite sides. Roasted veggies or mashed potatoes are great choices.
Pro-tip: For larger roasts, use a carving knife and cut your roast into smaller chunks for more manageable shredding.
And there you have it, the best ever, perfectly tender, slow roasted pork shoulder recipe. Your taste buds will be delighted, and your guests will be asking for seconds. Don’t be surprised if they ask for the recipe too – it’s up to you if you want to share your secret weapon!
Looking for a delicious and easy way to cook pork shoulder? Look no further than this perfectly tender slow roasted pork shoulder recipe! With a simple combination of herbs, spices, and a bit of patience, you can create a mouthwatering dish that is sure to impress.
Ingredients
1 Pork Roast (Butt/Shoulder) approx. 4- 5 lbs.
1/4 cup brown sugar
1.5 tsp paprika
1.5 tsp garlic powder
1 tsp salt
1/4 tsp black pepper
BBQ Sauce, for serving
Instructions
Preheat oven to 325 degrees F.
Trim excess fat from outer sides of the pork roast.
In a small bowl, combine brown sugar, paprika, garlic powder, salt, and pepper.
Rub seasoning mixture over all sides of roast, massaging it in gently.
Place seasoned roast into 9x13 baking dish and cover with aluminum foil.
Bake for 3.5 hours covered, then remove foil and roast for another hour, or until roast reaches an internal temperature of 195 degrees.
Remove from oven and let rest, uncovered, for five minutes so juices can redistribute.
Carve and shred pork and add bbq sauce if desired.
Serve and enjoy!
Notes
To Store:
Seal in airtight container and store for up to four days in the refrigerator.
To Freeze:
Allow meat to cool completely, then place in an air tight container. Freeze for up to 3 months.
To Reheat:
Allow frozen meat to thaw in refrigerator overnight. Reheat in microwave or slowly reheat in oven.
Ah, pumpkin pecan coffee cake! The mere thought of it makes my mouth water. And to think that it can be made gluten-free, that’s just icing on the cake. Literally.
This post contains affiliate links, which means I make a small commission at no extra cost to you.Read my full disclosure here.
Now, I don’t know about you, but I’ve never been one to shy away from a good slice of cake. And when it’s infused with the flavors of pumpkin and pecan, it’s practically irresistible. But let’s be honest, when you tell people that it’s gluten-free, their first reaction is usually, “Oh…that’s nice.”
Why is it that people always assume that gluten-free equals taste-free? I mean, I get it. There have been some pretty terrible gluten-free products out there. But when it comes to this pumpkin pecan coffee cake, trust me, you won’t even miss the gluten (disclaimer: you have to use a goodquality gluten-free flour. Like Cup4Cup or King Arthur (I use King Arthur because it is most affordable).
If you want to mess with the skeptics a little bit just tell them it is full of gluten! “Oh, yes, you will love this gluten filled fall dish. This cake is loaded with the stuff.” And then watch as they take a bite and their eyes widen in disbelief. Funny story- when one of my kids, (an 18-year-old boy), found out this pumpkin pecan coffee cake is gluten-free, he said “Dang! You tricked me again!” That was after he had had two (or three) helpings!
But seriously, this cake is delicious. It’s moist, it’s flavorful, and it’s the perfect accompaniment to a hot cup of coffee or caramel cappuccino. And the fact that it’s gluten-free means that even more people can enjoy it. So go ahead and indulge. You deserve it. Just don’t forget to share a slice with me!
Let’s Get Cooking
There is not much to this recipe, just dump the ingredients into your stand mixer and place in a silicone 9×9 baking pan (like this one here.)
When it comes to the crumble topping, I like to melt the butter in a glass, liquid measuring cup and mix with a fork until the texture is a bit like wet sand. Then, pour over the batter and top with chopped or halved candied pecans! (The ones from Trader Joe’s are our favorite!)
Switch It Up!
Some great alternative ways to make this dish would be:
Try using different fruit & nut pairings, like apple & walnut, (sub applesauce for the pumpkin purée and top with sliced or fried apples)
Mix some non-candied pecans in with the batter for a sweet and salty, mouth watering experience!
Gluten-Free Pumpkin Pecan Coffee Cake
Yield: 12
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
This delicious gluten-free pumpkin pecan coffee cake is perfect for breakfast or brunch. It's full of warming spices and rich flavors that will satisfy your cravings. The cake is moist and tender, with a crunchy pecan and brown sugar topping that will make your taste buds dance.
Ingredients
COFFEE CAKE
2 cups gluten-free flour, leveled (Cup4Cup or King Arthur brands)
3/4 cup granulated sugar
2 tsp baking powder
1/2 tsp salt
1 tbsp pumpkin pie spice
1 cup pumpkin puree
1/2 cup milk
1 stick butter, softened
1 tsp vanilla extract
TOPPING
1/2 cup brown sugar
2 tbsp butter melted
2 tbsp flour
2 tsp cinnamon
1/2-3/4 cup candied pecans
Instructions
For Cake:
Preheat oven to 350 degrees.
Whisk together dry ingredients in a mixing bowl. Add pumpkin puree, milk, butter, and vanilla. Mix well.
Pour cake mixture into a silicone (or lightly greased) 9x9 baking pan.
For Streusel:
Melt butter in a microwave safe bowl. Add brown sugar, flour, and cinnamon and mix with fork until the consistency of wet sand.
Sprinkle evenly on top of cake batter. Top generously with candied pecans.
Bake for 30-35 minutes or until toothpick inserted in the middle comes out clean.
Notes
BRAND MATTERS when it comes to Gluten-Free flour. Feel free to make this with regular flour as well if you are not gluten-sensitive!
I hope you enjoy this fall favorite. Be sure to snap a photo and tag me on Instagram, or comment below if you end up making this one! Happy Fall, y’all! ( I couldn’t resist…)
Hey friend! Molly here. Just think of me as a Tennessee troubadour with a heart as big as Dolly’s hair. Serenading souls, one note at a time. Crafting, gardening, baking, and spreading the good word about Jesus in between. Proud wife, dog mom, foster mom to several, and forever momma to baby Easton in Heaven. Lover of laughter, healthy boundaries, and songs that make you feel something. Read more about my story here.
