The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (40 page)

Chicken fingers are a big hit with kids, and making them yourself provides a healthy option for your family. They are also a great appetizer for entertaining. Make a double batch and freeze them in a single layer. Reheat a few in the toaster oven for a quick snack.

2 tablespoons coconut oil, melted

4 boneless skinless chicken breasts, cut into strips

1 cup coconut milk

1½ cups rice or coconut flour

1 teaspoon salt

1 teaspoon onion powder

½ teaspoon paprika

½ teaspoon mustard powder

¼ teaspoon garlic powder

1 recipe Honey-Mustard-Sesame Sauce (see
here
)

1.
Preheat the oven to 400°F.

2.
Coat a rimmed baking sheet with the melted coconut oil.

3.
In a large bowl, combine the chicken strips and coconut milk.

4.
In a shallow bowl, mix together the rice flour, salt, onion powder, paprika, mustard powder, and garlic powder.

5.
Working one at a time, roll the chicken strips in the flour mixture and then place them on the baking sheet.

6.
Place the sheet in the preheated oven and bake for 15 minutes.

7.
Serve with Honey-Mustard-Sesame Sauce for dipping.

COOKING TIP:
To make these chicken fingers extra crispy, brush the tops of the coated chicken strips with melted coconut oil before baking.

ACTION PLAN TIP:
If you’re using this recipe as part of the Paleo Action Plan, double the quantities so you have enough leftovers for later in the week.

PER SERVING

Calories: 762; Total Fat: 35g;

Total Carbohydrates: 67g;

Sugar: 26g; Fiber: 3g;

Protein: 47g; Sodium: 1074mg

SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 15 MINUTES

Although called “breakfast” sausage, this really can be “anytime” sausage. And if you avoid eggs, sausage is a good protein alternative. Most commercially available breakfast sausages are loaded with ingredients that don’t support anti-inflammatory eating. Making your own is easy. These are fast and can be stored in the refrigerator to reheat whenever you want. If you can’t find dried blueberries, dried cranberries or cherries can be substituted. This recipe makes about 24 sausage patties.

Extra-virgin olive oil, for brushing

1½ pounds ground turkey

1 teaspoon salt

½ teaspoon freshly ground black pepper

½ teaspoon ground nutmeg

1 tablespoon chopped fresh sage

2 scallions, sliced

½ cup dried blueberries

1.
Preheat the oven to 400°F.

2.
Brush a rimmed baking sheet with olive oil.

3.
In a medium bowl, mix together the turkey, salt, pepper, nutmeg, sage, scallions, and blueberries; it may be easiest to do this with your hands.

4.
Using a small (1-ounce) ice cream scoop, scoop the mixture onto the prepared baking sheet. With your fingers or the back of a spatula, gently flatten the mounds into a patty shape.

5.
Place the sheet in the preheated oven and bake for 10 to 15 minutes, or until firm to the touch.

RECIPE TIP:
One serving equals 3 sausage patties, leaving plenty to refrigerate or freeze for future breakfasts and snacks.

ACTION PLAN TIP:
If you’re using this recipe as part of the Paleo Action Plan, double the quantities so you have enough leftovers for later in the week.

PER SERVING

Calories: 348; Total Fat: 19g;

Total Carbohydrates: 4g;

Sugar: 2g; Fiber: 1g;

Protein: 47g; Sodium: 765mg

SERVES 4 / PREP TIME: 30 MINUTES / COOK TIME: 20 MINUTES

In this classic French preparation, lamb chops are rubbed witha garlic-mustard sauce. These are wonderful served on a bed of Cauliflower Purée (see
here
), or with wild rice and sautéed chard.

8 (4- to 5-ounce) lamb loin chops

2 tablespoons chopped fresh oregano

4 garlic cloves, mashed

¼ cup extra-virgin olive oil

1 teaspoon Dijon mustard

1 teaspoon salt

¼ teaspoon freshly ground black pepper

1.
Place the lamb chops in a shallow baking dish.

2.
In a small bowl, whisk together the oregano, garlic, olive oil, Dijon mustard, salt, and pepper.

3.
Rub the mixture over the lamb chops. Cover the dish with plastic wrap and marinate the chops at room temperature for 30 minutes.

4.
Preheat the oven to 425°F.

5.
Remove the plastic wrap and place the dish in the preheated oven. Bake the lamb chops for 15 to 20 minutes, or until they are sizzling and browned.

6.
Let the chops sit for 5 minutes before serving.

COOKING TIP:
Letting the chops sit for 5 minutes before serving will keep them juicy.

TIME-SAVING TIP:
Refrigerate and marinate the lamb chops in the mustard sauce overnight. Bring them to room temperature before putting them in the preheated oven.

PER SERVING

Calories: 648; Total Fat: 34g;

Total Carbohydrates: 3g;

Sugar: 0g; Fiber: 1g;

Protein: 80g; Sodium: 812mg

SERVES 4 TO 6 / PREP TIME: 10 MINUTES / COOK TIME: 35 TO 45 MINUTES

Nondairy yogurt and anti-inflammatory spices coat these drum-sticks. They are best when marinated overnight; if you don’t have the time, give them at least 30 minutes before cooking. Try this marinade on chicken wings, too.

6 chicken drumsticks

1 cup unsweetened coconut yogurt

½ cup extra-virgin olive oil

Juice of 2 limes

2 garlic cloves, smashed

1 tablespoon raw honey

1 teaspoon salt

1 teaspoon ground cumin

½ teaspoon paprika

½ teaspoon ground turmeric

¼ teaspoon freshly ground black pepper

Olive oil cooking spray

1.
Place the chicken in a shallow baking dish.

2.
In a small bowl, whisk together the yogurt, olive oil, lime juice, garlic, honey, salt, cumin, paprika, turmeric, and pepper until smooth.

3.
Pour the yogurt mixture over the chicken. Cover with plastic wrap and chill for 30 minutes, or overnight.

4.
Preheat the oven to 375°F.

5.
Line a rimmed baking sheet with aluminum foil and lightly grease it with cooking spray.

6.
Remove the drumsticks from the marinade and place them on the prepared sheet. Discard the marinade.

7.
Place the sheet in the preheated oven and bake the drumsticks for 25 to 35 minutes, or until they start to brown and are cooked through.

COOKING TIP:
It’s hard to overcook chicken drumsticks because the bone keeps them moist. If you’re not sure whether the meat is cooked, keep them in the oven for an additional 10 minutes. If the skin is already brown, cover the pan with foil for the extra time.

PER SERVING

Calories: 380; Total Fat: 31g;

Total Carbohydrates: 9g;

Sugar: 5g; Fiber: 2g;

Protein: 19g; Sodium: 686mg

SERVES 4 TO 6 / PREP TIME: 15 MINUTES / COOK TIME: 8 HOURS