Balsamic Chicken

It’s been a while since I’ve posted a  recipe – this recipe is so easy and quick.   I’m all about easy and quick!

Note: If desired, you can substitute approximately 12-16 chicken breast tenders (tenderloins) in lieu of the whole chicken breasts.


4 boneless chicken

2 teaspoons lemon-peper seasoning

1/2 teaspoon extra virgin olive oil

1/3 cup balsamic vinegar

1/4 cup chicken broth

2 garlic cloves, minced

4 teaspoons of butter

parsley sprig

cherry tomatoes


On a hard surface with meat mallet, lightly pound chicken to 1/4-inch. To minimize the mess, place the breasts/tenders in a zipper-lock bag (unsealed) before pounding (if doing so, ONLY use a flat-surface mallet — not one with ridges).

Sprinkle lemon-pepper seasoning evenly on both sides of chicken. Press to adhere.
In a large frying pan, pour oil and heat to medium temperature.  Add chicken breasts and cook, turning once, about 7 minutes or until fork can be inserted in chicken with ease. If substituting tenders, cook approximately 2-3 minutes per side, or until done.

Remove chicken to warm serving platter (keep warm). In medium bowl, mix together vinegar, broth and garlic; add to frying pan. Cook over medium-high heat (scraping up brown meat bits) about 2-4 minutes or until mixture is reduced and syrupy.
Add butter; stir to melt.

Place chicken on serving dish and spoon sauce over chicken.
Garnish with parsley sprigs and cherry tomatoes.

My notes:  I added a bit of dijon mustard to the balsamic vinegar mix and cut up some fresh chives and oregano to add to the cherry tomatoes and parsley sprig mixture on top



chicken soupThere is really no recipe involved – this is something I throw together on a whim and depending on what night I’m simmering this soup, you will taste something different every time.  To start off –  whenever I buy one of those pre-cooked chickens in the grocery store for a quick meal, I always take the carcass, freezer bag it and throw it in the freezer.  I do the same thing with the turkey carcass at Christmas.  I never feel like chicken or turkey soup just after I’ve finished eating the meat, I freeze it for later.  This past weekend, Monday and today, the stomach flu has spread like wildflower through our house.    Tonight we were all just beginning to get our appetite back and we  felt like soup.  In the freezer I had a frozen chicken carcass and voila – homemade chicken soup.    Below the steps:

Fill the pot with water so it covers the frozen carcass and boil until meat comes off the bones.

Strain the broth into a pot, separate good meat and add to the broth.

Cut up the vegetables you want to use – tonight I used red pepper, green onion, celery and fresh carrots and carrot tops.

Add more water and a can of vegetable or chicken broth.

Add a handful of pasta or rice

Add spices – poultry, sage, salt and pepper or whatever you fancy – tonight I used just a pinch of chilli powder..

Simmer until vegetables are soft and pasta or rice is cooked – voila – homemade soup in no time!

The picture above is not mine so I have to share the link – who can argue with Rachael Ray – her 30 minute chicken soup looks pretty damn good  – No carcass in the freezer – try Rachael’s 30 minute chicken noodle soup….

Orange Chicken – my favourite!

Fed and Fit

Ever get a craving for Orange Chicken? I have a weakness for Panda Express’s deep fried sinfully delicious spicy sweet Orange Chicken.

About to make the turn for Panda Express one night, I decided to keep my wheel pointed towards home to try my luck at recreating the dish.

It was a huge success! I grilled the chicken instead of opting for the deep fryer and made my own orange sauce using honey, fresh oranges, and red pepper flakes.

Pan searing the chicken will work well too. You don’t have to grill it if you don’t own a grill or grill pan. If you consider honey to be under the paleo umbrella (I do – if eaten rarely), then this recipe is paleo!

What to eat it with? I put my orange chicken over a bed of fresh mixed lettuce greens. The extra sauce drizzled down over the lettuce and…

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