@m.k.nutrition Dutch Oven Chicken with Mashed Turnips

Focusing on what is offered in each week’s share and coming up with a meal that uses most of the ingredients is always a challenging task. Don’t worry, I got your back! When creating meals I also like to utilize local meat or wild game to provide a meal full of nutrition.

Dutch Oven Chicken

Ingredients:

1 whole chicken (Mother Earth Farm Raised)

3 tbsp butter

2 garlic cloves - peeled

1 Garlic clove - minced

1 cup carrots - chopped

1 cup celery - chopped

1/2 cup scallions - diced

2 tbsp rosemary

salt and pepper to taste

About 2 cups of water (or broth)

Instructions :

Preheat oven to 400 degrees.

Melt2 tbsp of butter in a dutch oven (or cast iron skillet) on the stove top over medium high heat. While the butter is heating up rub the other tbsp of butter along with the minced garlic, rosemary, scallions, salt and pepper on the chicken.

Once the butter starts to crackle, brown the chicken, about 4 min each side.

Add the carrots, celery, and peeled garlic cloves to the pot.

Pour enough water (or broth) to cover the bottom of the pan, you might need to check this half way through and add a little more. Adding water will help to keep the vegetables from burning and will help create more drippings.

Cover the pot with a lid (or cast iron skillet with a foil tent) and transfer to the oven.

Bake for 20 min per lb or until the internal temperature reaches 165 degrees F.

Save the drippings for a gravy if you’d like!

Mashed Turnips:

Ingredients

4 cups of peeled and chopped turnips

Enough water to cover turnips

2 tbsp butter

milk

2 garlic cloves - minced

1 cup kale - chopped

salt and pepper to taste

Instructions:

Bring chopped turnips and water to a boil, reduce heat and simmer until tender. About 10-15 min.

Toss in the kale for the last 7-5 min.

Drain water then transfer the turnips and kale to a mixing bowl.

Add in butter, garlic, salt, pepper, and milk. Mix until the turnips look like mashed potatoes. Add the milk as you’re mixing to create the perfect consistency. I like mine chunky!

@m.k.nutrition Green Bean Nutrition and a Delicious Dinner Recipe

The shares this week are exciting and allow my mind to wander with all the delicious meals I could be making. I want to focus on making a meal with what is in the box. All while providing interesting and helpful information. Therefore, a recipe will be listed at the end after an infrograph that is focused on one particular item. With that being said, let’s learn something about green beans!

Green beans are one of my favorite vegetables. Easy to make, everyone likes them, and easy to preserve. You can use green beans as a side for any meal to add in an extra source of antioxidants. Research has shown that green beans can help lower cholesterol, lower blood glucose levels, slow the spread of HIV throughout the body, and prevent certain cancers. They might be little but are high in fiber and resistant starch. Resistant starch works as a prebiotic creating food for the good bacteria in your gut. Fiber helps to keep you feeling full and adds bulk to your stool. A healthy stool is one of the many ways your body removes toxins.

Garlic Pesto Zoodles with Roasted Chicken  Ingredients:1 whole roasted chicken (Mother Earth Farm Raised)Spiralized Zucchini 1 cup Steamed and Chopped Green BeansFOR THE PESTO:1 cup of each, chopped - Basil, Parsley, Garlic 1/4 cup olive oil (may ne…

Garlic Pesto Zoodles with Roasted Chicken

Ingredients:

1 whole roasted chicken (Mother Earth Farm Raised)

Spiralized Zucchini

1 cup Steamed and Chopped Green Beans

FOR THE PESTO:

1 cup of each, chopped - Basil, Parsley, Garlic

1/4 cup olive oil (may need a little more)

1/2 cup parmesan cheese or feta

salt and pepper to taste

1/2 lemon juiced

Directions:

Chicken- Roast a whole chicken seasoned with salt, pepper, and brushed with butter. 375 degrees for 1-2 hrs depending on the weight. I like to use a roasting bag to ensure the meat stays moist.

Zoodles - use a spiralizer to create the perfect noodle shaped zucchini spirals. Salt and pepper the zoodles well, cook for about 5 min in a warmed skillet with olive oil

Green Beans - Snap off the stem end, wash, chop, and steam until tender.

Pesto - Add all ingredients except the oil into a blender, pulse until well mixed. Turn mixer on low and slowly add the oil. If the mixture looks dry add a little more oil.

When the chicken is done cooking allow it to cool and then shred the meat off. (Don’t forget to keep the remaining carcass and juice for bone broth!)

Add the pesto, green beans, and shredded chicken to the zoodles and allow everything to warm through. Cooking covered on low for about 10 min. You can top the dish with extra cheese when serving. Enjoy!