TIP: FAT-FREE METHOD- eliminate the step of sautéing the vegetables in coconut oil. Simply prepare the vegetables as directed, except for the asparagus, sauté in broth or swirl them in the lemon juice and seasoning, and spread over the chicken or fish to be baked.
1 lb chicken pieces, cut and pounded into 3-4 oz portions; or white fish fillets, e.g., tilapia, halibut, monk, trout
1 lb fresh, raw asparagus, cleaned and cut on diagonal into 3-4” pieces
2 tsp coconut oil
2 T. thinly sliced shallots
1-2 large garlic cloves, smashed
1 green onion with top, thinly sliced
1 cup cut mushrooms
1 diced red or yellow pepper (or any favorite vegetable)
Garlic pepper, Himalayan pink salt
1 Tb lemon juice
½ - 1 cup Pacific Organic Low-Sodium Vegetable Broth
Directions 1. Preheat oven to 375 degrees. Spray a glass baking dish lightly with oil. Then melt coconut oil in a medium skillet. 2. Sauté shallots, onion and garlic in melted oil. When lightly browned, add diced pepper then mushrooms. Cook until slightly soft. Season as desired. 3. Spread cut asparagus in bottom of baking dish. Lay uncooked, seasoned chicken or fish pieces evenly on top. Pour sautéed vegetables over top of meat and spread evenly. 4. Pour broth into bottom of baking dish. Use amount desired. Bake for approx. 30 mins. (less for fish; check for flakiness) Be sure vegetables brown but don’t burn. Serve immediately.
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