Coconut baked chicken with Parmesan cheese sauce

3 Boneless skinless chicken breasts
1 cup Seasoned Bread crumbs
1 tbsp Parsley flakes
1 tsp. Garlic powder
1 tsp. Salt
1 Tbsp. Coconut oil, melted


Cut the chicken breasts into large strips. Have the melted coconut oil on a plate and roll the strips around in the oil. Add the salt, parsley and garlic powder into the bread crumbs and mix well. Dip the oiled chicken into the bread crumbs and coat thoroughly. Place on baking sheet and bake at 375 for 30 minutes

Parmesan White sauce:

2 tbsp. butter
2 tbsp flour
3/4 cups milk
1/2 cup grated Parmesan cheese

Melt butter in large skillet over medium-high heat. Add flour; cook and stir with wire whisk 1 minute. Add cream, whisking vigorously until thick and smooth, about 2 minutes.

Reduce heat to low and stir in Parmesan.

Make your own saute express blocks

A homemade version of the popular Saute Express simmering blocks. This is a butter-free version and needs to be kept in the freezer.

• 1 teaspoon Garlic Powder
• 1 teaspoon Salt
• 1 teaspoon Coarse Pepper
• 1 teaspoon Red Pepper Flakes
• 1 Tablespoon Oregano
• 1 Tablespoon Thyme
• 1 Tablespoon Rosemary
• 1 Tablespoon Minced Dried Onion
• 1 Tablespoon Parsley Flakes
• 1 cup Olive Oil

Mix all the spices together in a bowl. Add 1 teaspoon of the spice mixture into each compartment of a 12-count ice cube tray, until they all have herbs in them. If there is any remaining herb mixture just add it evenly to all the sections.

Pour the olive oil over the herbs in each section. Some herbs will float. Mix in the herbs with a fork.

Place in the freezer for 4 hours or overnight. When they are done freezing they will be white and solid.

Pop them out of the ice cube tray and place in a freezer bag or freezer safe container and keep in the freezer.

Use one cube when sauteing one pound of meat, poultry or fis