Kitchen Prep Recipes: Spaghetti Squash, Pecan Chicken Tenders, Mustard Honey

Gluten & grain free recipes for your busy life

It’s going to be a cold week on the east coast, so it’s best you arm yourself with delicious, comforting, nourishing recipes made ahead of time so you don’t have to leave the house. Although, I do highly recommend taking 10-20 minute walking breaks in spite of the cold for its’ physical and mental “anti-fragility” benefits.

Los Angeles readers, I am carrying in you my heart and always have you top of mind. I know many of you are in your own version of quarantine due to the current air quality. The three recipes below will provide nourishment for your body, and my hope, some excitement for your soul.

The following recipes will keep for 3-5 days — they’re perfect for your own Soul Wellness nutrition planning, or if you have plans to have guests over, they will love them too! If you’re the guests, these work as your “never show up empty handed” contribution — especially the Pecan Chicken Tenders. They’re a fun addition to any gathering.

Paid readers, there’s a shopping list provided for you after the recipes.

Lastly, many of my recipes have a superpower, no matter the type of eater — wellness obsessed or conventional comfort food lover, they work for all.

I love seeing what you create! Tag on IG and I’ll share with the community ♥️

Spaghetti Squash

spaghetti squash lifecycle

GATHER

1. 1 whole spaghetti squash.

2. Extra Virgin Olive Oil.

3. Mineral Salt.

4. Black Pepper optional.

CREATE

1. Cut the stem part off the of the spaghetti squash.

2. Cut the spaghetti squash in the center, long-ways, piercing a sharp chef’s knife into the middle of the squash.

3. Pull the two pieces apart.

4. You have the choice to remove the seeds now, or after you bake it. I find it easier to do after it’s baked. Try one way and see what works for you!

5. On a tray, place the halves with the inside facing up and season with EVOO, salt, and pepper.

6. Bake for 30-40 minutes at 400 degrees — depending on the size.

7. Use a fork to test if the squash is tender enough. It should come off easily in the shape of spaghetti.

8. Mix you spaghetti squash with red sauce, pesto, or like I did in the video with, EVOO, garlic powder, onion powder, and Parmesan Reggiano. I also love adding a touch of sweetness with golden raisins or dried cherries.

*Cooking notes*

Many people bake spaghetti squash with the inside facing down, creating a mini steaming effect, but I find that I lose too much control with the pace of the cooking and it becomes overcooked. When Spaghetti Squash is overcooked, it becomes mushy and you lose the long spaghetti-like shape. For me, I’d rather bake for a little more time and ensure the integrity of the spaghetti squash.

Gluten Free Baked Chicken Tenders

*Watch a step-by-step video here*

GATHER

1. 8oz of pecan pieces, or whole to be food processed into smaller pieces.

2. 1 lb. boneless, skinless chicken tenders (or chicken breast, sliced into strips).

3. 3 eggs.

4. 1 cup fine almond flour, or gluten free baking mix.

5. 1/2 tsp salt.

6. 1/4 tsp garlic powder.

7. 1/4 tsp onion powder.

8. 1-2 tbsp chopped parsley.

9. Serve with mustard honey (recipe below).

CREATE:

1. Preheat oven or air fryer to 400 degrees F. If using an oven, you have one, place a metal cooling rack on top of a baking sheet for crispier tenders. If not, line a baking tray with parchment paper.

2. Chop your parsley, set aside.

3. Pulse pecans in a food processor until you have fine crumbs but not completely smooth — you want some crunch! Transfer the crushed pecans to a plate.

4. In a bowl, whisk the eggs. Set aside.

5. In a shallow plate or bowl, combine your flour, garlic powder, onion powder, salt, and parsley. Remove any lumps with a fork or your hands.

6. Create an assembly line of your chicken, flour, eggs, and pecan mixture.

7. Batter your chicken one piece at a time. Dip into the flour mixture, then eggs, then pecans. Place on the baking sheet with rack if possible.

8. Repeat with all remaining chicken pieces

9. Bake at 400 degrees 6-7 minutes on each side or until chicken is completely cooked through. Be sure to flip once.

Serve with your favorite dipping sauce. I love it with Mustard Honey (below!)

Mustard Honey

GATHER:

2 tbsp dijon

1. 1 tbsp stone ground mustard or whole grain mustard (if you have both use both!)

2. 1 tbsp avocado oil or Extra Virgin Olive Oil

3. 1 tbsp honey

4. 1/8 tsp garlic powder

CREATE

1. Mix until ingredients are combined. Taste and adjust to your liking. Adding more of any ingredient you want to shine over the others.

SHOPPING LIST — consolidated and by recipe

Consolidated Shopping List