Meat

Cottage Pie

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*Serves 3

Per Serving: Calories 235, Protein 22g, Total Fat 9g, Carbs 11g

Ingredients: 

  • 1/2 lb extra lean ground beef

    1 tbsp butter, divided

    1/2 large onion, chopped

    1 large carrot, cut into ¾-inch pieces

    1 tbsp tomato paste

    1 tsp thyme leaves

    1/2 cup beef stock

    1/2 tbsp corn starch

    1/4 cup frozen peas

    1/2 large potato, very thinly sliced

    Salt & pepper to taste

Instructions: 

  • Preheat oven to 400°F (200°C) and place a rack in the middle.

  • Melt one tablespoon of butter in a large skillet over medium-high heat. Add onions and carrots, and saute’ - stirring every so often - until onion is soft, about 5 to 6 minutes.

  • Season with salt and pepper, and stir in tomato paste.

  • Add ground beef and cook, breaking up with a wooden spoon, until browned, about 4 minutes.

  • Add thyme and beef stock and bring to a boil. Cook, stirring constantly, until it starts to reduce, about 3 minutes.

  • In a bowl mix cornstarch with 1/4 cup of cold water. Add to beef mixture and cook until it thickens, about 2 minutes.

  • Stir in peas and adjust seasoning, if needed. Transfer mixture to a 2-quart baking dish. Top with potatoes, overlapping slices.

  • Melt the remaining tablespoon of butter and drizzle over the potatoes. Bake until the potatoes are browned around the edges, about 40 to 45 minutes. Let cool 10 minutes before serving.

Turkey Taco Stuffed Sweet Potatoes

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*Serves 4

Per Serving: Calories 226, Protein 23g, Total Fat 5g, Carbs 23g, Fiber 4g

Ingredients: 

  • 2 medium sweet potatoes

    1 teaspoon olive oil

    1 1/4 teaspoons ground cumin divided

    1/4 + 1/8 teaspoon salt

    1/4 + 1/8 teaspoon ground pepper

    3/4 pound lean ground turkey

    4 garlic cloves minced

    1 teaspoon chili powder

    1/2 teaspoon dried oregano

    1/2 teaspoon paprika

    1 1/4 cup canned crushed tomatoes

    1/4 cup grated pepper Jack cheese

    2 tablespoons minced flat-leaf parsley

Instructions: 

  • Pierce the sweet potatoes all over with a fork. Cook in the microwave on HIGH until tender when pierced with a fork, 4 to 5 minutes per side. Let the potatoes rest until cool enough to handle.

  • Cut the potatoes in half lengthwise Carefully scoop the flesh out of the potatoes and place in a medium-sized bowl. Reserve the skins. With the back of a fork, mash the potato flesh until most lumps are gone.

  • Stir in the olive oil, ½ teaspoon cumin, ¼ teaspoons salt and ¼ teaspoon pepper.

  • Divide the mashed sweet potato evenly between the potato skins. Place on a baking sheet.

  • Heat a large nonstick skillet over medium-high heat. Lightly coat with cooking spray. Add the ground turkey and cook, breaking up with a wooden spoon, until cooked through.

  • Stir in the garlic, chili powder, remaining ¾ teaspoon cumin, oregano, paprika, and remaining teaspoon salt and pepper. Cook for 1 minute.

  • Stir in the crushed tomatoes.

  • Preheat the broiler.

  • Spoon the turkey mixture into each sweet potato skin. Top each with 1 tablespoon grated cheese. Broil until the cheese is melted, about 30 seconds. Garnish with parsley. Serve.

Grilled Chicken Sandwich

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*Serves 1

Per Serving: Calories 196, Protein 33g, Total Fat 6g, Carbs 17g, Fiber 12.5g

Ingredients: 

Instructions: 

  • Grill chicken breast on George Foreman grill or BBQ.

  • Stack all ingredients onto Smartbun® and top with any of our Walden Farms condiments for additional flavor.

BBQ Pulled Chicken Sandwich

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*Serves 2

Per Serving: Calories 200, Protein 33g, Total Fat 6g, Carbs 16g, Fiber 12g

Ingredients: 

Instructions: 

  • Place chicken breast and 1/2 bottle of Walden Farms BBQ sauce into a small crockpot.

  • Cook on low for 4 hours or high for 7, until the chicken can be shredded with a fork.

  • Dish out 1/2 the shredded chicken onto each bun and top off with additional bbq sauce as desired.

Smartbun® Burger

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*Serves 1

Per Serving: Calories 249, Protein 28.5g, Total Fat 9.5g, Carbs 20g, Fiber 12g

Ingredients: 

  • 2 slices Jennie-O Bacon Turkey Extra Lean 95% Fat Free

  • 3oz Ground Beef Sirloin Burger, 90% Lean

  • 1 Smartbun®

  • 2 slices Red Onion

  • 1 lettuce leaf

  • 2 slices Sharp Cheddar Cheese, Fat Free

  • Walden Farms Ketchup

Instructions: 

  • Using the BBQ, Stovetop or George Foreman grill, cook your burger to your preferred "degree of doneness" and seasonings.

  • Meanwhile, slice lettuce, tomato and onion.

  • Add cheese slices to burger patties a few minutes before your burger is complete.

  • Assemble your burger within your Smartbun® and don't forget to add our Walden Farms ketchup for additional flavor.

Turkey Meatball & Ravioli Casserole

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*Serves 4

Per Serving: Calories 256, Protein 20g, Total Fat 6.5g, Carbs 24g, Fiber 3g

Ingredients: 

  • 1 jar (12 oz.) BERTOLLI Tomato and Basil Pasta Sauce

  • 10 oz. frozen spinach & ricotta ravioli, uncooked

  • 12 frozen lean turkey meatballs

  • 3/4 cups fat free mozzarella cheese, shredded

  • 1/8 cup parmesan cheese, shredded

  • 1/8 cup chopped fresh basil

  • salt & pepper to taste

Instructions: 

  • Spoon 1/2 cup pasta sauce into slow cooker sprayed with cooking spray; top with layers of half each of the ravioli, meatballs, mozzarella and remaining sauce.

  • Repeat layers.

  • Cover with lid. Cook on HIGH 2-1/2 to 3 hours (or on LOW 4-1/2 to 5 hours).

  • Sprinkle with Parmesan. Let stand 10 min. Top with basil.

Pork Tenderloin w/ Honey Balsamic Glaze

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*Serves 4

Per Serving: Calories 187, Protein 27g, Total Fat 2g, Carbs 12g

Ingredients: 

  • 1 pork tenderloin about 1 lb

    1 teaspoon garlic powder

    1 teaspoon dried parsley

    1/2 teaspoon salt

    1/4 teaspoon black pepper

    1/4 teaspoon onion powder

    1/4 teaspoon paprika

    1/3 cup low sodium chicken broth

    2 tablespoons honey

    3 tablespoons balsamic vinegar

    1 tablespoon ketchup

    2 teaspoons corn starch

Instructions: 

  • If your pork tenderloin is longer than your slow cooker, cut it in half crosswise.

  • In a medium bowl, whisk together the broth, honey, balsamic vinegar, ketchup and corn starch and pour into the slow cooker.

  • In a small bowl, combine garlic, parsley, salt, pepper, onion powder and paprika. Rub over all sides of the pork tenderloin and place in the slow cooker.

  • Cover and cook on high for 1.5-2 hours, or low for 4 hours.

  • Move tenderloin from the slow cooker to a cutting board and let rest for 5 minutes before slicing. If desired, add additional corn starch and water to the juices to thicken further.

Lean Turkey Sloppy Joes

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*Serves 4

Per Serving: Calories 148, Protein 18g, Total Fat 2.5g, Carbs 14.5g

Ingredients: 

  • 1 teaspoons olive oil

  • 1 small onion, diced

  • 2 garlic cloves, chopped

  • 1 red pepper, diced

  • 1 pound extra lean ground turkey

  • Salt, pepper & red pepper flakes

  • 1 cup (8 oz) tomato sauce

  • 1/2 cup bbq sauce of choice

  • 1 teaspoon Worcestershire sauce

  • 1 teaspoon chili powder

  • 3 tablespoons tomato paste

  • 1 teaspoon Frank's Hot Sauce or Tabasco

  • 1 tablespoon brown sugar, if desired

  • 3 whole wheat hamburger buns

Instructions: 

  • Heat olive oil in large skillet over medium heat.

  • Once oil is shimmering, add red bell pepper, onion and garlic and cook until the onion is tender and garlic is fragrant, about 4 minutes.

  • Transfer the vegetables to a bowl and set aside.

  • Keep heat on and use the same skillet to cook your turkey. Next add ground turkey to the skillet. Break up the meat and spread it around the pan. Season generously with salt and pepper and cook 8-10 minutes or until the turkey is cooked and no longer pink.

  • Next stir in tomato sauce, a pinch of red pepper flakes, bbq sauce, Worcestershire, chili powder, tomato paste, and hot sauce to the skillet with the meat.

  • Add in the vegetables and stir to combine. Reduce heat to medium low and simmer 15-20 minutes. Taste and adjust seasonings as necessary.

  • Serve on 1/2 of one whole wheat hamburger bun.

Homemade Chicken Nuggets

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*Serves 4

Per Serving: Calories 192, Protein 22g, Total Fat 10g, Carbs 3g

Ingredients: 

  • 2 chicken breasts, boneless and skinless (8oz)

  • ½ cup almond flour

  • 1 tbsp. Italian seasoning

  • 1/2 tbsp. extra virgin olive oil

  • ½ tsp. salt

  • ½ tsp. pepper

Instructions: 

  • Preheat oven to 400 F.

  • Prepare a large baking sheet with parchment paper.

  • In a bowl, stir together the almond flour, Italian seasoning, salt, and pepper.

  • Cut any remaining fat off the chicken breasts. Then slice into 1-inch thick pieces.

  • In a bowl whisk the egg. Place each piece into the egg bowl and then the bowl with the flour and cover completely. Then transfer to the prepared baking sheet.

  • Bake for 20 minutes, then turn the broiler on and place under the broiler 3-4 minutes to make the outside crispy.

  • Serve immediately with mustard or hot sauce.

Chipotle Corn Pizza

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*Serves 8

Per Serving: Calories 164, Protein 12g, Total Fat 4g, Carbs 15g, Fiber 6g

Ingredients: 

  • 1 chicken breast

  • 2 tsp taco seasoning or chili powder

  • pinch of salt

  • 1/2 tbsp olive oil

  • 1 mama Mary’s Thin & Crispy 12” Crust

  • 1 can chipotles in adobe sauce

  • 1 cup shredded cheddar cheese

  • 1 small can pizza sauce

  • 3/4 cup mini bocconcini balls, sliced

  • 1/2 red pepper, diced

  • 1 small red onion, diced

  • 1/2 cup corn

  • 1/3 cup cilantro, chopped

  • red chili flakes, for garnish

Instructions: 

  • Preheat BBQ to high heat (500 F).

  • Cut raw chicken breasts in half, then coat each piece in taco seasoning, olive oil and a bit of salt, rubbing all over chicken well.

  • Grill for 10–15 min, flipping once. Remove from heat once cooked and slice up once cooled.

  • Turn BBQ to med-low heat (400 F).

  • Meanwhile, prepare pizza toppings. Mix 1 tbsp adobe sauce with pizza sauce and spread over pizza crust.

  • Top with cheddar cheese and spread re pepper, red onion and corn all over pizza.

  • Add a bit of salt to season, and then add chicken and top with bocconcini cheese slices.

  • Place pizza on the grill (making sure heat is much lower) and cook for 10 minutes, or until cheese is melted. Remove from heat and top with cilantro and red chili flakes.

  • Cut with a pizza cutter & enjoy!

Cheeseburger Lettuce Wraps

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Per Serving (Serves 2) : Calories 244.5, Carbs 6 g, Protein 32 g, Total Fat 9 g

Ingredients: 

  • 6 oz. ground beef 95 % lean

  • 1/2 pkt. HealthyWeight Beef Pasta Soup

  • 2 slices Lisanatti Cheddar Cheese

  • 2 large lettuce leaves

  • 1/4 medium tomato, sliced

  • Walden Farms condiments

Instructions:

  • Preheat the oven to 350 degrees.

  • In a small bowl, combine the ground beef and 1/2 packet of HealthyWeight Beef Pasta Soup mix

  • Mix well.

  • Shape into 2 patties.

  • Place in a greased baking dish.

  • Bake, uncovered at 350 degrees for 30-35 minutes or until meat is no longer pink.

  • Remove from oven, place one slice of cheese on each patty and cook for an additional 5 minutes.

  • Place each burger on a large piece of lettuce.

  • top with tomato and wrap the lettuce up over the top and serve.

  • Add your choice of Walden Farms condiments.

Mini Meatloaf

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*Serves 4

Per Serving(per loaf): Calories 295, Protein 36g, Total Fat 8g, Carbs 19g

Ingredients: 

  • 1/2 teaspoon vegetable oil

  • 1/2 onion, chopped

  • 1 garlic cloves, minced

  • 1/4 teaspoon dried thyme

  • 1/4 cup ketchup

  • 1 tablespoons packed light brown sugar

  • 2 teaspoons apple cider vinegar

  • 1 egg

  • 1/4 cup skim milk

  • 1 teaspoons Dijon mustard

  • 1 teaspoons Worcestershire

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

  • 1/8 teaspoon hot sauce

  • 1/2 pound lean ground beef

  • 1/2 pound lean ground turkey

  • 1/2 cup fresh whole-wheat breadcrumbs

  • 1/8 cup fresh parsley, chopped

Instructions: 

  • Preheat oven to 350° F.

  • Heat oil in a large nonstick skillet over medium-high heat. Add the onion and cook until soft, about 5 minutes.

  • Stir in the garlic and thyme cook for about 15 seconds. Set aside to cool.

  • Meanwhile combine the ketchup, brown sugar and vinegar, set aside.

  • In a separate bowl, mix the egg, milk, mustard, Worcestershire, salt, pepper and hot sauce.

  • In a large bowl, mix the meats together and add the breadcrumbs, parsley, onion mixture and egg mixture until evenly combined and it no longer sticks to the side of the bowl.

  • Line a baking sheet with foil and lightly coat with cooking spray. With wet hands, shape the meat mixture into 4 (4 x 2-inch) loaves and space evenly on the sheet.

  • Cook for 45 minutes.

Surf'n Turf Foil Packs

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*Serves 1

Per Serving: Calories 217, Protein 24g, Total Fat 8g, Carbs 14g, Fiber 2.5g

Ingredients: 

  • 1.5 oz. sirloin steak, cut into 1" cubes

  • 1.5 oz. shrimp, cleaned and deveined

  • 1/2 ear of corn, each cut into 2 pieces

  • 1/4 c. grape tomatoes

  • 1/4 small red onion, cut into thick slices

  • 1/4 lime, sliced into wedge

  • 1/2 garlic cloves, thinly sliced

  • 1 tsp. Old Bay Seasoning

  • 1 tsp. of fresh thyme leaves

  • dash of. cumin

Instructions: 

  • Preheat grill over high heat. Cut 1 sheet of foil (12 inches long). 

  • Cut 1 sheet of foil (12 inches long).

  • Put steak, shrimp, corn, tomatoes, red onion, lime wedge, and garlic into foil pack. 

  • Drizzle with olive oil and sprinkle with Old Bay, fresh thyme, cumin, and black pepper.

  • Fold the foil packet crosswise  over mixture to completely cover the food. 

  • Roll top and bottom edges to seal. 

  • Place foil packet on the grill for about 6 to 8 minutes per side.

California Grilled Chicken

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*Serves 1

Per Serving: Calories 251, Protein 29g, Total Fat 3g, Carbs 13g, Fiber 2.5g

Ingredients: 

  • 1 (3oz) boneless skinless chicken breast

  • 1/4 c. Walden Farms balsamic vinaigrette*

  • dash of garlic powder

  • 1/2 tbsp. honey

  • 1/2 tsp. Italian seasoning

  • 1 slice slim cut mozzarella

  • 1 slice avocado

  • 1 slice tomato

  • 1/2 tbsp. sliced basil

  • Balsamic glaze, for drizzling

Instructions: 

  • In a small bowl, whisk together balsamic vinegar, garlic powder, honey, and Italian seasoning. 

  • Pour over chicken breasts and marinate 20 minutes. 

  • Heat grill to medium high. Grill chicken until internal temperature reaches 170ºF. 

  • Top chicken with mozzarella, avocado, and tomato and cover grill to melt, 2 minutes. 

  • Garnish with basil and drizzle with balsamic glaze.

Ranch Pork Chops & Veggies

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*Serves 1

Per Serving: Calories 295, Protein 31g, Total Fat 3.5g, Carbs 15.5g

Ingredients: 

  • 3 oz. pork chop

  • 3 oz. baby red potatoes, halved

  • 3 oz. green beans, trimmed

  • 1/4 tbsp. olive oil

  • 1/2 tbsp. ranch seasoning

  • 1 garlic clove, minced

  • salt & pepper to taste

  • 2 tbsp chopped fresh parsley

Instructions: 

  • Preheat oven to 400º.

  • Lightly  coat baking sheet with nonstick spray. 

  • Place pork chop, potatoes and green beans in a single layer onto the prepared baking sheet.

  • Drizzle with olive oil and sprinkle with ranch seasoning and garlic; season with salt and pepper, to taste.

  • Place into oven and roast until the pork is completely cooked through, reaching an internal temperature of 140 degrees F, about 20-22 minutes.

  •  Then broil for 2-3 minutes, or until caramelized and slightly charred. 

  • Garnished with parsley, if desired.

Rainbow Chicken & Veggies

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*Serves 2

Per Serving: Calories 325, Protein 37g, Total Fat 10g, Carbs 23.3g, Fiber 5.5g

Ingredients: 

  • 1.5 cup cherry tomatoes

  • 1 cup zucchini, chopped

  • 1 cup broccoli florets

  • 1 yellow bell pepper, thinly sliced

  • 1/2 cup red onion, cut into wedges

  • 1.5 cups boneless skinless chicken breast, cubed

  • 1 bag Rice Miracle Noodle®

Marinade

  • 1 tbsp extra-virgin olive oil

  • juice of 1 lime

  • 1/8 cup cilantro, fresh chopped

  • salt & pepper

Instructions: 

  • Preheat oven to 400 degrees.

  • On one large sheet pan, place tomatoes, zucchini, bell peppers, broccoli, red onion, and chicken.

  • In a medium bowl, combine olive oil, lime juice, and cilantro and season with salt and pepper to make the marinade.

  • Whisk until combined.

  • Pour marinade over veggies and chicken and season with more salt and pepper.

  • Toss until completely combined.

  • Bake until vegetables are tender and chicken is cooked through, 25 minutes.

  • Cook Miracle Noodle Rice as directed on package.

  • Divide cooked rice among 2 containers and top with roasted veggies and chicken. 

Chicken Veggie Skewers W/ Macaroni & Cheese

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*Serves 2 

Per Serving: Calories 322, Protein 38g, Total Fat 2.5g, Carbs 20.5g, Fiber 2.5g

Ingredients: 

  • 1 Pkt. CarbEssentials Macaroni & Cheese

  • 1/4 tsp garlic powder

  • 1/2 tsp Italian seasoning

  • 1/4 each yellow, red, & green bell peppers, chopped

  • 1.5 cups skinless chicken breast, chopped

  • bamboo skewers

  • 1/2 tbsp extra-virgin olive oil

Instructions: 

  • Cook CarbEssentials Macaroni & Cheese according to packaging instructions.

  • In a bowl, whisk together olive oil, garlic powder, Italian seasoning & a pinch of salt & pepper.

  • Add bell peppers & chicken, toss with tongs until coated.

  • Thread the chicken and bell peppers onto skewers.

  • Heat a large grill pan over medium heat. Add skewers to pan and cook until chicken is charred and peppers are tender, 4 minutes per side.

  • Remove from pan. Plate skewers and serve with CarbEssentials Macaroni & Cheese.

Slow-Cooker Chicken Fajitas

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*Serves 9 

Per Serving(about 3/4 cup): Calories 224, Protein 30g, Total Fat 7.8g, Carbs 7.5g, Fiber 1.2g

Ingredients: 

  • 2 lbs boneless skinless chicken breast halves

  • 1 (14.5 oz) can petite diced tomatoes with green chilies

  • 1 red, orange and green bell pepper, julienned

  • 1 large yellow onion , halved and sliced

  • 4 cloves garlic , minced

  • 2 1/2 tsp chili powder

  • 2 tsp ground cumin

  • 1 tsp paprika

  • 3/4 tsp ground coriander

  • 1 tsp salt

  • 3/4 tsp pepper

  • 2 Tbsp fresh lime juice

  • 1 Tbsp honey

Instructions: 

  • Pour half of the canned tomatoes into the bottom of a slow cooker and spread into an even layer. Top with half of the peppers and half of the onions. Sprinkle garlic in. Top with chicken breasts.

  • In a bowl whisk together chili powder, cumin, paprika, coriander, salt and pepper. Evenly sprinkle half of the seasoning over chicken breasts then flip chicken and sprinkle in remainder. Top with remaining half of the tomatoes, then layer in remaining peppers and onions.

  • Cover and cook on HIGH heat 3 - 4 hours or low heat 6 - 8 hours, until chicken has cooked through and veggies are tender (note that if you want to be able to cut chicken into strips cook more near lesser time on HIGH or LOW, otherwise it will probably just shred, which is also fine).

  • Remove chicken, and cut into strips, or shred. Ladle out 1 cup of the broth in slow cooker (mostly tomato liquid) and discard. In a small bowl whisk together lime juice and honey and add to slow cooker along with chicken and season with additional salt to taste if desired. Gently toss and serve. 

Slow-Cooker Mediterranean Chicken & Orzo

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*Serves 4 

Per Serving: Calories 378, Protein 29g, Total Fat 5g, Carbs 29g, Fiber 7g

Ingredients: 

  • 1 pound boneless, skinless chicken breasts, trimmed

  • 1 cup low-sodium chicken broth

  • 2 medium tomatoes, chopped

  • 1 medium onion, halved and sliced

  • Zest and juice of 1 lemon

  • 1 teaspoon herbes de Provence

  • ½ teaspoon salt

  • ½ teaspoon ground pepper

  • ¾ cup whole-wheat orzo

  • ⅓ cup quartered black or green olives

  • 2 tablespoons chopped fresh parsley

Instructions: 

  • Cut each chicken breast half into 4 pieces.

  • Combine the chicken, broth, tomatoes, onion, lemon zest, lemon juice, herbs de Provence, salt and pepper in a 6-quart slow cooker.

  • Cook on High for 2 hours or on Low for 4 hours.

  • Stir in orzo and olives; cook for 30 minutes more.

  • Let cool slightly. Sprinkle with parsley.

Spiced Chicken Tacos W/ Pomegranate Salsa

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*Serves 2 

Per Serving: Calories 275, Protein 18g, Total Fat 9g, Carbs 17g, Fiber 2.5g

Ingredients: 

  • 1/2 tsp. ground cumin

  • 1/4 tsp. garlic powder

  • Dash chipotle chili powder

  • Salt & pepper

  • 1 tsp. olive oil

  • 1 large boneless, skinless chicken breast

  • 2 medium radishes

  • 1/4 large avocado, diced

  • 1 scallion

  • 1/8 cup pomegranate seeds

  • 1/2 tbsp. fresh lime juice

  • 1/4 cup fresh cilantro leaves

  • 4 small 4” flour tortillas

Instructions: 

  • Heat oven to 425 degrees F. Line a rimmed baking sheet with foil.

  • In a small bowl, combine the cumin, garlic, chili powders, salt.

  • Heat the oil in a medium skillet over medium heat.

  • Season the chicken with the spice mixture and cook until browned, about 2-3 minutes each side.

  • Transfer the chicken to the baking sheet and roast until cooked through, 8 to 10 minutes.

  • Meanwhile, in a medium bowl, gently toss together the radishes, scallions, avocado, pomegranate seeds, lime juice, salt and pepper; fold in the cilantro.

  • Slice the chicken into 1/4-inch-thick pieces.

  • Fill the tortillas with the chicken and top with the pomegranate salsa.