Healthy Soul Food Lunchbox: Chicken, Spinach & Yams
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Air Fried Cajun Chicken Drumsticks
Ingredients
- 8 raw, skinless drumsticks (~28oz or 1 3/4lb)
- spray avocado oil (or avocado oil)
- 2 tablespoons The Fit Cook Southern Creole blend
- Substitute:
- 2 teaspoons smoked paprika
- 1/2 teaspoon cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon cayenne pepper
- pinch of sea salt & pepper
- Substitute:
- Garnish
- chives OR parsley
Steps
Step 1
Set air fryer to 400F, or set your oven to 420F.
Step 2
Remove all the skin from drumsticks. Lightly spray the drumsticks with oil, then add TFC Southern Creole blend. Rub it all over the chicken. For best results, let it marinate for at least 20 minutes or overnight in the fridge.
Step 3
Add the drumsticks to an air fryer basket, or a baking tray (lined with parchment or foil).
Step 4
Air-fry for 12 to 15 minutes OR bake for 16 to 20 minutes.
Step 5
Garnish and enjoy!
Garlic Spinach & Mushrooms
Ingredients
- 2 tablespoons olive oil
- 2 tablespoons fresh garlic (divided into 2 portions)
- 2/3 cup diced onion
- 1 teaspoon cumin
- 2 cups chopped portobello mushrooms
- 1lb (454g) raw spinach
- 2/3 cup no-salt added veggie broth
- juice from 1/2 lemon
Steps
Step 1
Set a skillet on medium high heat. Once hot, add olive oil, onion and half of the garlic (1 tablespoon).
Step 2
Caramelize the onions for about 2 minutes, then add cumin and mushrooms. Continue cooking for 2 minutes.
Step 3
Gradually add the spinach, folding everything together so that the spinach wilts. Also, gradually add the veggie broth to the skillet to create steam to wilt the spinach. Repeat until all the spinach has wilted and is in the skillet.
Step 4
Lastly, fold in the final tablespoon of fresh garlic.
Step 5
Add pinches of sea salt & pepper and lemon juice to taste. Enjoy!
Maple Whipped Yams
Ingredients
- 3 medium yams (~500g weighed)
- 1 tablespoon olive oil
- 2 teaspoons cinnamon
- 1 teaspoon nutmeg
- 3 tablespoons maple syrup
- pinch of salt
- Garnish
- smoked paprika
Steps
Step 1
Set oven to 400F.
Step 2
Wash the yams and poke a few holes in them using a fork or knife. Wrap them in nonstick foil, then bake in the oven for 40 – 50 minutes until soft.
Step 3
After baking and slightly cooling (so you can handle them), chop off the ends and remove the skin. Place the flesh in a large bowl.
Step 4
Add the remaining ingredients to the bowl, then use a potato masher OR an immersion blender (preferred and recommended) to whip the yams.
Step 5
Garnish each serving with smoked paprika for added “southern” flavor and inspiration.
Reviews
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!
Jun 01 2023
your site is stupid, I don’t have time. but I do want to spend some time letting you know that. also, put a print button on here no one wants to print your pictures. if you put this button on here you may get more people to look at your site and not just block it when they are meal planning. hope this helps. also, you should know i’m a very miserable, lonely person that needs some type of affection and trolling random people on the internet is the only way I can get it. i’ve pushed away everyone else in my life…so please don’t take anything I say to heart.
hey Kylee – the print button is on there.
l need to be healthy lm on dialysis. And need to stay away from salt. Thank you
Most welcome, hope you feel better.