Boost your mood with this classic Italian dish. Chicken is an excellent source of tryptophan, an essential amino acid that helps your body produce niacin. It also produces serotonin, a hormone linked to relaxation, restfulness, and an overall feeling of well-being.
1/8 tsp each sea salt and fresh ground black pepper
32 oz boxed or jarred unsalted chopped tomatoes
2 cups frozen whole baby or pearl onions
1 cup peeled and chopped carrots (about 2 carrots)
1 cup frozen peas
16 Kalamata olives, pitted
1 tbsp capers, drained
1 tsp dried oregano
1/4 cup fresh basil leaves, torn into small pieces, optional
In a small saucepan, bring 1¼ cups broth to a boil. Add couscous, stir and cover; remove from heat and set aside for 5 minutes. Fluff with a fork.
Meanwhile, in a large skillet, heat oil on medium-high. Season chicken with salt and pepper. Add chicken to skillet and cook for 30 seconds per side, until golden. (NOTE:Skillet should be large enough to hold 4 chicken breasts without overlap.) Add remaining 1 cup broth, tomatoes, onions, carrots, peas, olives, capers and oregano; stir to combine and bring to a simmer. Cook for 5 to 6 minutes, stirring occasionally, until chicken is no longer pink inside. Add basil (if using) and stir to combine. Divide couscous among serving plates; top with chicken and vegetables, dividing evenly.
Serving Size: 1 chicken breast, 1 cup vegetables, 1/2 cup couscous
Tantalize your taste buds with paprika-infused chicken paired with comforting and creamy polenta. Polenta also helps protect your vision: it is rich in carotenoids, plant pigments that help with healthy cell growth. When converted to vitamin A, carotenoids can also help support proper eye health and night vision. One study noted that carotenoids found in milled yellow corn products such as polenta are “highly bioaccessible,” meaning they are as easily digested (to a similar or higher extent) as some more well-known carotenoid sources, such as carrots.
Strengthen your eyes and bones with this quick and easy BLT salad. Each serving offers a healthy helping of vision-enhancing vitamin A (59% DV) and vitamin K (67% DV), a bone-building nutrient that assists in calcium absorption.
Who says buffalo chicken can't be healthy? Broiled chicken paired with a buffalo sauce made with Greek yogurt lightens up and adds extra protein to this American classic. Serve over this crisp, crunchy salad for a quick and healthy meal.