PFR Wellness

- Recipe of the Month - Chicken Burrito 🌯 Skillet

Author ✍️:

https://www.tasteofhome.com/recipes/chicken-burrito-skillet/

Prep: 15 min.
Cook: 30 min.
Total: 45 min.
Makes: 6 servings

Ingredients
* 1 pound boneless skinless chicken breasts, cut into 1-1/2-inch pieces
* 1/8 teaspoon salt
* 1/8 teaspoon pepper
* 2 tablespoons olive oil, divided
* 1 cup uncooked long grain rice
* 1 can (15 ounces) black beans, rinsed and drained
* 1 can (14-1/2 ounces) diced tomatoes, drained
* 1 teaspoon ground cumin
* 1/2 teaspoon onion powder
* 1/2 teaspoon garlic powder
* 1/2 teaspoon chili powder
* 2-1/2 cups reduced-sodium chicken broth
* 1 cup shredded Mexican cheese blend
* 1 medium tomato, chopped
* 3 green onions, chopped

Directions
* Toss chicken with salt and pepper. In a large cast-iron or other heavy skillet, heat 1 tablespoon oil over medium-high heat; saute chicken until browned, about 2 minutes. Remove from pan.

* In same pan, heat remaining oil over medium-high heat; saute rice until lightly browned, 1-2 minutes. Stir in beans, canned tomatoes, seasonings and broth; bring to a boil. Place chicken on top (do not stir into rice). Simmer, covered, until rice is tender and chicken is no longer pink, 20-25 minutes.

* Remove from heat; sprinkle with cheese. Let stand, covered, until cheese is melted. Top with tomato and green onions.

Test Kitchen Tips
* Any can of beans you have in your pantry will work well in this recipe.
* We particularly like pintos and kidney beans here. * Bump up the health factor by using brown rice instead of white.

Nutrition Facts
1-1/3 cups: 403 calories, 13g fat (4g saturated fat), 58mg cholesterol, 690mg sodium, 43g carbohydrate (4g sugars, 5g fiber), 27g protein.

The Best Paleo Pancakes 🥞

These tried and true Paleo Pancakes are the real deal! Made simply with just a few ingredients, these light and fluffy pancakes are nutritious, perfect for any day of the week, and freezer friendly!

Author ✍️

https://lexiscleankitchen.com/fluffy-paleo-pancakes/ -recipe-container-488101

PREP TIME ⏰
5 minutes
COOK 👩‍🍳 TIME
10 minutes

INGREDIENTS🧂
* 1/2 cup almond flour 50 grams
* 1/2 cup tapioca flour 60 grams
* 1 teaspoon baking powder
* pinch salt
* 2 eggs
* 1/4 cup unsweetened applesauce
* 1/2 teaspoon vanilla extract
* 1/3 cup add-ins of choice chocolate chips, blueberries, bananas, strawberries, etc.
* butter or ghee or oil for cooking

INSTRUCTIONS 📝
* Add almond flour, tapioca flour, baking powder, and salt and whisk together.
* Add in eggs, apple sauce, and vanilla extract.
* Add in add-ins, if you add them into your batter like I do!
* Heat butter or oil in a nonstick skillet over medium heat. Once hot add 1/4 cup batter and drop in add-ins if using on to pancake batter.
* Let cook until golden brown, about 3 minutes, then flip and continue to cook for about 2 minutes until pancake is fully cooked.
* Continue with remaining batter.
* Serve pancakes with desired toppings and serve immediately!

NOTES 📝
Large Batch Pancake Mix:

1. In a large storage container, mix together 4 cups almond flour, 4 cups tapioca flour, 2 tablespoons baking powder, and a large pinch of salt.
2. When ready to use, scoop 1 cup of the mixture into a mixing bowl, then add 2 eggs, vanilla, and and 1/4 cup of apple sauce.
3. Cook and enjoy!

NUTRITION
Serving: 1/2 recipe
Calories: 281kcal
Carbohydrates: 15g
Protein: 7.5g
Fat: 13g
Saturated Fat: 5g
Cholesterol: 200mg
Sodium: 67mg
Fiber: 2g
Sugar: 3g

- Recipe of the Week - Copycat Chicken 🍗 Lettuce 🥬 Wraps

https://www.delish.com/cooking/recipe-ideas/recipes/a49533/asian-lettuce-wraps-recipe/

BY: LAUREN MIYASHIRO
UPDATED: FEB 27, 2023

YIELDS: 4 serving(s)
PREP TIME: 15 mins
TOTAL TIME: 30 mins
CAL/SERV: 314

INGREDIENTS 🧂

* 3 tbsp. hoisin sauce
* 2 tbsp. low-sodium soy sauce
* 2 tbsp. rice wine vinegar
* 1 tbsp. Sriracha (optional)
* 1 tsp. sesame oil
* 1 tbsp. extra-virgin olive oil
* 1 medium onion, diced
* 2 cloves garlic, minced
* 1 tbsp. freshly grated ginger
* 1 lb. ground chicken
* 1/2 c. canned water chestnuts, drained and sliced
* 2 green onions, thinly sliced
* Kosher salt
* Freshly ground black pepper
* Large leafy lettuce (leaves separated), for serving
* Cooked white rice, for serving (optional)

DIRECTIONS 🧭
* Step 1
Make the sauce: In a small bowl, whisk together hoisin sauce, soy sauce, rice wine vinegar, Sriracha, and sesame oil.
* Step 2
In a large skillet over medium-high heat, heat olive oil. Add onions and cook until soft, 5 minutes, then stir in garlic and ginger and cook until fragrant, 1 minute more. Add ground chicken and cook until opaque and mostly cooked through, breaking up meat with a wooden spoon. 
* Step 3
Pour in sauce and cook 1 to 2 minutes more, until sauce reduces slightly and chicken is cooked through completely. Turn off heat and stir in chestnuts and green onions. Season with salt and pepper.
* Step 4
Spoon rice, if using, and a large scoop (about 1/4 cup) of chicken mixture into center of each lettuce leaf. Serve immediately.