Easy Chicken Stir Fry

D-licious! Prepare to be a celebrity at your house…a celebrity cook that is. Throw this awesome, adjustable recipe together and blow them all away!

Easy Chicken Stir Fry

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Makes 4 servings

Ingredients:

  • 3 boneless, skinless chicken breast (Suggestion: Try local! Farmer’s market season is just around the corner. Support your body and local farmers by purchasing local, organically grown chicken.)
  • ¼ cup brown sugar
  • 1 Tbsp. whole wheat flour
  • ¾ cup low-sodium soy sauce
  • ½ tsp ground ginger
  • 1 tsp red pepper flakes
  • 1 Tbsp. minced garlic
  • 2 Tbsp. sesame oil, divided
  • 1 bag frozen stir fry vegetables
  • Any fresh produce you want! (Suggestions: broccoli, carrots, bell peppers, jalapenos, cabbage, onion, etc. This is a great way to clean out the fridge!)
  • 1 cup dry brown rice, cooked

Directions:

  1. Cook rice according to package directions. Should make about 2 cups cooked.
  2. In a bowl, combine sugar, flour, soy sauce, ginger, pepper flakes and garlic.
  3. Chop chicken into small pieces and place in bowl. Stir to cover in marinade then refrigerate while you cook vegetables.
  4. In large pan, heat 1 tbls oil over medium heat. Add frozen vegetables and sauté until defrosted. Add raw vegetables and continue sautéing until slightly soft. Set aside.
  5. In same pan, heat 1 tbls oil. Add chicken, setting remaining marinade aside for later. Cook until no longer pink in the middle. Due to marinade coloring, you will have to cut your larger pieces to see if cooked through.
  6. Add back vegetables and marinade. Bring to a boil, then reduce to a simmer and cover. Cook on low for 5 min.
  7. Serve over rice. Add extra red pepper flakes to garnish for a hotter dish!

Nutrition:

  • 455 Calories
  • 10g Fat
  • 1.6g Sat Fat
  • 0g Cholesterol
  • 794mg Sodium
  • 59g Carb
  • 5.1g Fiber
  • 25.4g protein

 

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4 Ingredient Salmon

To tell you the truth, I’ve always been afraid of salmon. I order it when I eat out, but had never made it at home. But with all the nutrients that it brings to the table, its pretty much a must have in your diet! SO, here is a fool proof way to feel confident preparing delicious salmon for your family. This was my FIRST ATTEMPT, and the result was actually fantastic!

Note: Make sure to purchase Wild Caught over Farm raised. Here’s a great visual why from Prevention.com.

Additionally, wild caught salmon is higher in zinc content, and lower in saturated fat. Wild salmon wins for sure! (Look for canned wild caught salmon as well to save some $$)

Now, how to prepare fresh salmon!

4 ingredient salmon

4 Ingredient Salmon

Ingredients: (makes 4 servings)

  • 3/4 lb wild caught salmon, sliced into fillets and pulled from scales
  • 1/2 cup brown sugar
  • 2 tablespoon Dijon mustard
  • 1 tablespoon low-sodium soy sauce
  • Olive oil cooking spray

Directions:

  • Turn broiler on high, place rack about 6 inches away from top
  • Spray broiler rack with cooking spray and place salmon on broiler rack (or, as seen here, I just used a vented pizza pan over a cooking pan. Be sure to line the bottom pan with foil to catch the glaze as it melts.
  • Mix together brown sugar, mustard and soy sauce. Wisk until smooth.
  • Spoon the mixture evenly over the fillets.
  • Broil for 15 minutes.

4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient salmonNutrition:

  • 207 Calories
  • 2.2g Fat
  • 0.4g Sat Fat
  • 41mg Cholesterol
  • 435mg Sodium
  • 27g Carb
  • 18g Protein
  • 0g Fiber

*Note: much of the glaze melts off. These nutrition facts reflect the whole of the ingredients, so carb and sodium content is most likely greatly reduced after cooking.

Zucchini…that’s delicious?!

These zucchini crips are the best! I followed the  Food Network‘s recipe, and they turned out great! I made them as a yummy after work snack, but they would be a great side with my Spicy Joes, or with just a good old fashion cheese burger! (using low-fat cheese and local, grass-fed beef of course;)

Zucchini Parmesan Crisps

Parmesan Crisps Parmesan Crisps Parmesan Crisps Parmesan Crisps Parmesan CrispsIngredients:

  • Cooking spray
  • 2 medium zucchini
  • 1 tablespoon olive oil
  • 1/4 cup freshly grated Parmesan (I did not use fresh)
  • 1/4 cup plain dry bread crumbs
  • 1/8 teaspoon salt
  • Freshly ground black pepper (I did not use freshly ground)

Directions:

Its Spaghetti Squash Time!

At 42 calories per cup, spaghetti squash should be an absolute fall staple! You can dress it up any way you’d like: Italian, Thai, Southwestern…add meat or keep it vegetarian. The options are endless! But no matter what, you’ll be getting a wide array of important nutrients like fiber, beta carotene, potassium, vitamin C, Vitamin A, and folate!

Here is a great video on Spaghetti Squash:

See for yourself the versatility of spaghetti squash by trying this easy and delicious recipe!

Modified from this Tasty Kitchen Recipe

Cheesy Spaghetti Squash with Chicken and Sun-dried Tomatoes

Spaghetti SquashIngredients: 4 servings

  • 1 whole spaghetti squash (from Green BEAN Delivery)
  • 2 tablespoons olive oil
  • 4 teaspoons minced garlic
  • 1 cup low-sodium chicken broth, divided
  • ½ cup sun-dried tomatoes, chopped (usually found in the produce section – pre-packaged in a bag)
  • 2 cups broccoli florets
  • 2 whole chicken breasts, cooked and chopped
  • ¼ cup shredded parmesan cheese, extra for serving
  • Red pepper to taste

Directions:

  • Preheat oven to 375 degrees (F)
  • Zap squash whole in microwave for 30 seconds to soften
  • With a sharp knife, cut squash lengthwise, scrape to remove seeds with a spoon. (Note: it will be hard to cut – use those muscles, and BE CAREFUL)
  • Place squash face down on baking sheet. Cook for 45 minutes. Let cool.
  • Using a fork, scrape the inside of the squash to remove strands into a bowl. (looks similar to noodles).
  • In a large, deep skillet, heat olive oil over medium heat. Add garlic, sauté 1 minute.
  • Add ¼ cup chicken broth, tomatoes, and broccoli. Saute 5 minutes.
  • Add chicken and remaining ¾ cup chicken broth and squash. Add ¼ cup cheese and stir.
  • Reduce heat to low, cover skillet and simmer for 5 minutes.
  • Serve squash topped with a pinch of shredded parmesan cheese and red pepper flakes for a kick!

NSpaghetti Squash Spaghetti Squash Spaghetti Squash Spaghetti Squash Spaghetti Squash Spaghetti Squash Spaghetti Squashutrition

  • 327 Calories
  • 12.8g Fat
  • 1.7g Saturated Fat
  • 78mg Cholesterol
  • 708mg Sodium
  • 21g Carbohydrate
  • 6.2g Fiber
  • 34.7g Protein

Easy Basil Veggie Mix

Are you tired of side salads, having trouble getting your veggies in every day? Here is an amazing recipe that you can make in bulk and it will keep for days. You can pack with your lunch or serve as a side with dinner!

Modified from this Green BEAN recipe, this easy recipe is one for the keeps!

Easy Basil Veggie Mix

Veggie MixIngredients:

  • 1 12oz bag frozen corn
  • 1 12oz bag frozen cut green beans
  • 1 pint cherry tomatoes
  • 1 oz fresh basil leaves
  • ¼ cup olive oil
  • 8oz low-fat feta cheese crumbles
  • Salt and pepper to taste

Directions:

  • Cook frozen veggies according to package, cutting back on cooking time slightly. Drain and rinse with cold water, let cool.
  • Cut cherry tomatoes in half.
  • In small food processor or blender, blend basil and olive oil.
  • Mix all veggies and toss in oil. Top with feta, salt and pepper to taste.
  • Refrigerate for at least 30 min before serving.
  • Enjoy!!!!!!!!

Pan Fried Quinoa Patties

When it comes to eating grains, your best bet is to eat “intact grains.” What does that mean? That means go for products that contain the grain in its whole, natural form.

Intact Grains:

  • Barley
  • Oats
  • Brown Rice
  • Quinoa
  • Millet
  • Buckwheat

Want to go a little more in depth? This is a reader-friendly article on Intact Grains – lots of good info!

Now, back to my favorite intact grain…quinoa! Technically a seed, you use it much like you would rice. Its gluten free, and…bonus…it has 8g of protein per cup!

Finally, an AMAZING quinoa recipe!

Modified from this Cheryl Style Recipe, these are easy, nutritious and delicious! Seriously, these are amazing! No joke, these are (proven) husband and kid friendly!

 Pan Fried Quinoa Patties (makes about 8 patties)

Quinoa Patties Ingredients:

  • 2 ½ cups cooked quinoa, cooled
  • 4 cups kale, cleaned, deveined, chopped small
  • 3 eggs, whisked
  • 1 tsp salt
  • ½ yellow (or white) onion, diced small
  • 1 bushel green onion, chopped
  • ½ cup Parmesan, grated
  • 2 tsp minced garlic
  • ¾ cup finely ground bread crumbs (use gluten free breadcrumbs to make this dish gluten free)
  • 2 Tbsp olive oil (plus more for frying)

 Directions:

  • Mix cooked quinoa, eggs, Parmesan, green onion and salt in large mixing bowl.
  • Heat 2 Tbsp olive oil in pan over medium heat. Sautee onion and garlic until soft, about 3 minutes. Add kale and cook until kale is bright green and soft.
  • Add kale mixture to quinoa mixture, then add breadcrumb. Mix well.
  • Form patties using ½ cup of mixture.
  • On clean pan over medium heat, add enough oil to coat bottom of pan.
  • Pan fry patties in oil approximately 5 minutes per side.
  • Enjoy!

 Nutrition: (per patty)

  • 228 Calories
  • 13g Fat
  • 3g Saturated Fat
  • 76mg Cholesterol
  • 502mg Sodium
  • 40g Carbohydrate
  • 13g Protein

Note: Per patty, you meet 106% of your Vitamin A needs for the day and 67% of your Vitamin C needs!

Frozen Breakfast Burritos

Need to squeeze breakfast in on the go? Now you can…and it’s delicious! The beauty of this recipe is that you can make it your own! You can remove anything you don’t like and add things that you do! I’ve made these a couple different ways now, and they always turn out delicious!

Frozen Breakfast Burritos (6 burritos)

Ingredients

  • 6 whole wheat tortillas
  • 1 tbls olive oil
  • 3 eggs + 2 egg whites, whisked
  • 1 cup diced fingerling potatoes (Rootbound Farm, St. Matthews Farmers Market)
  • 1/2 diced red pepper
  • 1 cup diced white onion
  • 1 cup black beans
  • 4oz low-fat shredded cheddar cheese
  • Pepper to taste

Directions

  • Heat olive oil over medium heat, sauté potatoes until soft (about 3-4 min).
  • Add in onion and pepper, sauté until soft (about 2 min).
  • Add in black beans.
  • Add in eggs, mix until cooked through.
  • Lay out tortillas on wax paper, spread mixture evenly. Sprinkle with cheese, pepper to taste.
  • Wrap burrito in wax paper, freeze immediately.

To Cook

  • Unwrap burrito and loosely wrap in paper towel. Microwave for 1 minute on each side. Let cool, enjoy!
Frozen Breakfast Burritos

Diced red pepper! Mix it up with any veggies you like!

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BEANS are an amazing food! Eat as many as you can!!!!!

 

Frozen Breakfast Burritos Frozen Breakfast Burritos

Frozen Breakfast Burritos

You can se the burrito before its wrapped in the back, I wrap in wax paper and tape closed.

Frozen Breakfast Burritos

My stash:)

Enjoying my protein packed burrito on the way to work!

Enjoying my protein packed burrito on the way to work!