2 tblsp. extra virgin olive oil
2 tblsp. grapeseed oil
2 tblsp. fresh lemon juice
2 tblsp. red wine vinegar
1 1/2 tsp. Dijon mustard
2 tblsp. Chardonnay wine
2 tblsp. water
1/4 tsp. Celtic sea salt
Preheat oven to 475 F.
Trim off scallion root ends and all but 1 inch of the green tops. Coat the scallions with 1 tsp. olive oil, arrange them on a baking sheet and roast for 10 minutes, turning once until browned and softened. Cool and transfer to a blender or food processor. Puree with lemon juice, vinegar and mustard. Add oil, wine, water and salt. Puree until smooth.Per tablespoon: Cal 42, Fat 4.5, Carb .9, Fiber .1, Protein .1
6 bone-in chicken thighs with skin
1/2 tblsp. garlic powder
2 tsp. Bioforce Herbamare
coconut oil for pan
Leave the chicken out until it is at room temperature. Wash well under hot running water and dry well with paper towels. Grease a 9 x 13 inch baking pan with coconut oil. Place chicken thighs in pan with skin up. Sprinkle Herbamare on each piece. Then sprinkle the garlic powder on. It should have an even coating of powder all over the skin. Roast at 425 F. For 15 minutes, then turn the chicken skin side down. Roast for 15 minutes, then turn skin side up and roast for a final 15 minutes. Remove from oven and let cool.
Per piece of chicken:
Cal 155, Fat 9.6, Carb .5, Fiber 0, Protein 15.5
1 large green bell pepper
1 large red bell pepper
1 medium zucchini
1 medium crookneck squash
1 medium red onion
1 medium Bosc pear
1 tblsp. extra virgin olive oil
1 1/2 tsp. cumin powder
1 1/2 tsp. oregano
1/2 tsp. Bioforce Herbamare
Cut peppers into strips about 3 inches long and ½ inch wide. Trim zucchini and yellow squash and slice lengthwise into 3 or 4 strips. Cut to strips about ½ inch wide and 3 inches long. Cut onion in half and slice into ½ inch thick slices. Toss into a one gallon sized bowl and mix with the 1 tbsp. olive oil, cumin, oregano and Herbamare. Spread vegetables on two baking sheets and place on bottom rack. Slice the pear in half and remove the core. Slice pear into 1/4 inch slices and place on small baking sheet and place in the oven. Roast at 450 F. turning frequently, until they are tender and browned, about 15 to 20 minutes. Let cool.
Place about 1 ½ cups of mixed baby greens or romaine lettuce on a plate. Top with 1/6th of the roasted vegetables and the pears and 2 tblsp. of the dressing. Cut up a chicken thigh and add to the salad mixing the dressing over everything. Enjoy
This is a good recipe to make ahead to have on hand for quick lunches. Doubling it is a good idea, especially the chicken.
One serving as described above:
Cal 316, Fat 32.6, Carb 15, Fiber 3.4, Protein 18, Net Carbs 11.6