Dinner Recipe Archives - Molly Finnegan

The Ultimate Guide to Healthy, High-Protein Bourbon Chicken

by Molly | Jun 24, 2024 | Bariatric Lifestyle, Dinners, Gluten Free, Recipes, Snacks

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).

4 tbsp Rice Vinegar (can sub Lemon Juice)
2 tsps of Minced Garlic (or 4 Garlic Cloves)
4 tsp Ground Ginger

For the Chicken

6-8 Chicken Breasts, cut into one-inch pieces
Salt & Pepper, to taste

For the Veggies

Stir Fry Veggie Blend (carrots, snap peas, broccoli, brussel sprouts, cabbage, etc.)

2 tbsp Avocado Oil or EVOO
Salt & Pepper, to taste

Instructions

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.

Easy Creamy Protein Pasta with Ground Turkey

by Molly | Aug 12, 2023 | Dinners, Gluten Free, Recipes

Hey there, fellow foodies! Are you ready for a dish that’s easy as pie? (Actually, it’s easier than pie. Have you ever tried to make a pie from scratch? That’s a whole other blog post.) Introducing my Easy Creamy Protein Pasta with Ground Turkey recipe!

bowl of easy creamy turkey protein pasta with ground turkey and ceaser salad on wooden dining table

This recipe has got all the good stuff: protein, fiber, carbs, and loads of flavor. If you’re looking to fill out those macros, this recipe will be a hit! Plus, it’s simple to make, so you won’t have to spend hours in the kitchen.

Here’s what you’ll need:

2 (10.5 oz) boxes protein pasta (We like Banza and Barilla brands. The chickpea rotini and penne)
1 tbsp olive oil
1 medium onion, diced

2 lb lean ground turkey
4 garlic cloves, finely chopped
1 tablespoon fresh thyme

1 tablespoon rosemary
1/2 teaspoon red chili flakes
2 cups pureed tomatos

2.5 cups chicken broth
1.5 cup heavy cream
10oz. low-fat cheddar, grated

Fresh parsley to garnish
Salt and pepper, to taste

Now, let’s get cookin’!

Prepare pasta according to cooking instructions on box. Strain, and set aside. (Note: I like to rinse my protein pasta once it is al dente. I leave it in the strainer and rinse with cool water. It helps to make the chickpea pasta texture more like traditional pasta.)
Add olive oil to a large sauce pot (or instant pot), sauté onions until translucent. Add garlic and cook until fragrant.
Add ground turkey to garlic and onions, browning for 5-7 minutes (or until thoroughly cooked), breaking into small pieces as you go. This meat masher is probably my favorite (and most used) kitchen gadget. I love mine so much, I have two!

Add thyme & paprika, combine and cook for another minute.
Add tomato sauce and chicken broth, stir to combine. Cook until it starts to bubble.
Remove from heat (for Instant Pot, turn to “keep warm”) heavy cream and shredded cheddar. Stir until cheese is melted. Salt & pepper to taste.

Serve garnished with parsley, basil, or italian seasoning and freshly shredded parmesan.

And there it is! You’ve got yourself a delicious and easy meal that’s sure to impress. Not to mention, it’s packed with protein & fiber, so you can feel good about indulging (in moderation, of course).

I like to serve this easy creamy protein pasta with ground turkey garnished with fresh parmesan. Serve with garlic bread and a caesar chopped salad and you’ll have a feast fit for a king.

Don’t be afraid to experiment and add your own personal twist to this recipe. Who knows, maybe you’ll come up with something even better than my version. But if all else fails, just add more cream. Trust me, you can never go wrong with more cream.

Happy cooking, and even happier eating!