Citrus Chicken and No-Mayo Coleslaw Recipes

By Stephen T. Sinatra, M.D., F.A.C.C., F.A.C.N., C.N.S., C.B.T.

Nobody feels like putting together elaborate meals in the summer, it’s just too hot! These citrus chicken and no-mayo coleslaw recipes are ultra-simple to prepare, yet taste like something magical happened in the kitchen. To boot, they’re healthier than traditional lemon chicken and coleslaw recipes, so you can feel good about eating them.

If you’re omnivorous, chicken is terrific source of lean protein, and such an easy dinner or lunch option. Choose organic or free-range chicken, if possible – preferably from a smaller producer or local farm. And I can’t say enough about cabbage…Part of the brassica family (which also includes broccoli, cauliflower, kale and Brussels sprouts), cabbage is packed with antioxidants and anti-inflammatory compounds. It’s great for the GI tract and studies have shown that high consumption of brassica veggies is linked to decreased cancer risk.1

For whatever reason (it could be as simple as tradition), people tend to drench cabbage in mayonnaise, which is usually made with conventional soybean or canola oil. I’m not a fan of those oils because they can cause inflammation when eaten in excess. After making no-mayo coleslaw with my favorite superfood olive oil, I can’t ever imagine going back to a mayo-based slaw. Not only does olive oil enhance the slaw with healthy monounsaturated fats and antioxidant polyphenols, but it offers a delightful light flavor and doesn’t create a watery mess like mayo does.

The shining stars in the recipes below are lemon and blood orange flavored olive oils. Artisan-made by crushing together fresh lemons or blood oranges with fresh-picked olives, these small-batch oils make it simple to add the perfect amount of sunny citrus flavor to your meals. And they won’t dry out the chicken like lemon juice can. Heart-healthier options than butter and mayo, you can feel great about enjoying meals made with them. Simply toss each main ingredient in the lemon or blood orange olive oil, add a few select seasonings, and bake the chicken…A savory summer meal is that easy!

Lemon Tarragon Chicken Recipe

In a glass pan, coat both sides of chicken breasts with lemon olive oil and sprinkle with tarragon and a few fresh grinds of salt blend. Bake at 375 for 40-50 minutes, depending on thickness of the chicken. Remove from oven and freshly grind the desired amount of Pepper & Juniper Blend (which contains a sprinkling of juniper berries for a unique hint of citrus pine).

Easy Chicken Piccatta Recipe

  • 1 package of chicken tenders, preferably organic
  • 2 Tbsp Lemon Olive Oil
  • ½ to 1 Tbsp capers
  • Pepper & Juniper Blend, to taste

Normally, chicken piccatta is made by dredging chicken in a flour and spice mixture, then frying it in a saute pan with butter. In this naturally gluten-free recipe, you simply toss the chicken tenders in lemon flavored olive oil in a glass baking dish, sprinkle them with capers and fresh ground pepper (you don’t need salt, as the capers will lend a briny flavor), then bake at 375 degrees F for 30 min.

Serve either chicken dish above with one or more of the following:

  • A green salad drizzled with Lemon Olive Oil, and finished with salt and pepper.
  • Steamed veggies – broccoli, cauliflower, green beans, and asparagus all work well with lemon chicken, as do dark leafy greens like kale, spinach and swiss chard. Steam whichever you choose, then finish with a drizzle of Lemon Olive Oil, and freshly ground natural Salt Blend and Pepper & Juniper Blend, to taste.
  • Cauliflower “Rice”
  • Brown rice or quinoa drizzled with more lemon olive oil or the au jus from the baked chicken, with salt and pepper, to taste.

No-Mayo Coleslaw with EVOO or Lemon Olive Oil

  • ½ to 1 small head of green or purple cabbage, shredded or sliced into thin ribbons
  • 1 cup grated carrots
  • ¼ to 1/3 cup extra virgin olive oil or Lemon Olive Oil
  • Natural Salt Blend
  • Pepper & Juniper Blend

Combine all ingredients in a large bowl and toss – it’s that easy!

Blood Orange Olive Oil and Ginger Chicken Recipe

  • 1 package chicken tenders, organic if possible
  • 2 Tbsp Blood Orange Olive Oil
  • ½ to ¾  tsp powdered ginger, or 1 ½ tsp minced ginger root
  • Natural Salt Blend, to taste
  • Optional: Up to ¼ cup cherries (fresh, frozen or dried) or dried cranberries

Preheat oven to 375 degrees F. In a glass pan, coat chicken with blood orange olive oil then sprinkle it with the powdered or minced ginger. Add a few grinds of the natural salt blend and optional cherries or cranberries (if you want a touch of fruity sweetness). Bake for 30 minutes.

Serve with one or more of the following:

  • Blood Orange No Mayo Coleslaw (recipe below)
  • Bold and Bright Fennel Orange Salad
  • Big green salad with blood orange balsamic vinaigrette (mix together ½ cup olive oil with 2 Tbsp balsamic vinegar and Natural Salt and Pepper Blends, to taste; for a sweeter vinaigrette, use Fig Balsamic Vinegar.)
  • Roasted sweet potatoes – slice into bite-sized pieces. Coat with organic extra virgin olive oil and add a sprinkling of powdered ginger, and salt and pepper, to taste. Bake for 30 to 45 min at 375.

Blood Orange No Mayo Coleslaw Recipe

  • ½ to 1 small head of green cabbage, shredded or sliced into thin ribbons
  • ¼ to 1/3 cup Blood Orange Olive Oil
  • 1/8 cup chopped walnuts
  • ¼ cup dried cranberries or dried cherries
  • Natural Salt Blend
  • Pepper & Juniper Blend
  • Optional: 1/8 cup minced dried apricots
  • Optional: 1/8 – ¼ tsp ginger powder

Combine all ingredients in a large bowl and toss together.  The blood orange olive oil can be a stand-alone dressing with a few grinds of salt and pepper blends. Add ginger powder for a punch of extra flavor, and dried apricots for another layer of fruity sweetness.

Enjoy these simple, delectable protein-packed citrus chicken and coleslaw recipes in the hot summer months and all year round for a fast, flavorful dinner you’ll love!

  1. Verhoeven DT, Goldbohm RA, van Poppel G, Verhagen H, van den Brandt PA. Epidemiological studies on brassica vegetables and cancer riskCancer Epidemiol Biomarkers Prev. 1996;5(9):733‐748.

© Stephen Sinatra, MD and Vervana, LLC. All rights reserved.

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