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:

Stuffed Baked Chicken Breasts

This is really a skill post, not a recipe post (although there are 2 recipes below), because once you know how to make stuffed chicken, you can create hundreds of recipes just based on what you find in your fridge that day! There are no rules or regulations! (Well, except for cooking time:)

stuffed chickenMozzarella, Garlic and Sun-dried Tomato Stuffed Chicken

Ingredients: Makes 2 servings

  • 2 boneless, skinless chicken breasts
  • 2 sun-dried tomatoes, diced
  • 1 garlic clove (or tsp minced garlic), diced
  • 1/4 cup shredded, low-fat mozzarella
  • pinch of rosemary
  • pinch of dried basil
  • 2 dollops olive oil
  • 1/4 cup whole wheat flour
  • 1 large egg, whisked
  • 1/4 cup bread crumbs
  • pepper to taste
  • pinch of Parmesan cheese
  • non-stick spray

Directions:

  • Heat oven to 450 degrees F
  • Place chicken breast inside of zip-lock bag and hammer flat (there’s a kitchen tool for this, but I literally use a hammer – hahahahaha)
  • In the center of the flattened breast, place 1/2 of diced garlic and tomatoes, add a pinch of rosemary, basil, and dollop of olive oil on top
  • Fold up chicken and secure with toothpicks (use naturally colored toothpicks, or the color will run onto the food).
  • In 3 separate bowls, place the flour, egg, and bread crumbs (mixed with black pepper)
  • Roll chicken in the flour, then egg, then breadcrumbs/pepper mixture
  • Place on pan covered with non-stick spray, top with a pinch of Parmesan cheese, and bake for 25 minutes!

Stuffed Chicken Breasts Stuffed Chicken Breasts Stuffed Chicken Breasts Stuffed Chicken Breasts Stuffed Chicken Breasts Stuffed Chicken Breasts Stuffed Chicken BreastsNutrition:

  • 328 Calories
  • 13.9g Fat
  • 5.2g Sat Fat
  • 110mg Cholesterol
  • 314mg Sodium
  • 15g Carb
  • 1.7g Fiber
  • 35.6g Protein

Here’s another combination for stuffed chicken…also delicious!

Rosemary, Feta Stuffed Chicken:

  • 1 tbls butter (or olive oil)
  • 2 tbls feta cheese
  • pinch of rosemary
  • pinch of tyme
  • pinch of parsley

Let me know if you try any other delicious combinations!

Eating Out: The Ville Taqueria

Don’t eat just any Mexican, eat The Ville Taqueria! Located behind Tin Roof in St. Matthews, The Ville Taqueria is open for business serving up delicious authentic Mexican cuisine! Owner Fabian Garcia gave me the low-down last night about his unique style – Fabian skips the grease, oil, and lard, instead using marsala wine to grill his main dishes.

My order: The mahi mahi and tilapia tacos on corn tortillas, street style. I got the “salsa tutorial” with my favorite being his blend that includes agave honey! (Did I mention 4oz of fish per taco!!)

The Ville Taqueria

Seriously….so delicious. AND, would have been healthy too….if I hadn’t left with an order of the del blanco queso verde. Oops! hehe

Here’s a little more restaurant/background info from The Courier.

Menu:

The Ville Taqueria The Ville Taqueria

HOURS CORRECTION:

Mon-Wed 11am – 10pm

Thurs 11am – 2am

Fri-Sat 11am-4am

Sun 11am-9pm

Date Night Cooking Class

We’re always looking for fun things to do for date night. It’s usually a movie or dinner, but via a gift card I got for my birthday, we decided to try something new…a cooking class!

We went to a Date Night class at Cooking at the Cottage in The Vogue Center on Lexington Rd. The class was taught by Chef Michael Cunha from Sullivan University, and it was a blast!

(Disclaimer: We would have had more pictures, but we were too busy guzzling wine apparently:)

All set up! Recipes and ingredients at our station!

All set up! Recipes and ingredients at our station!

Beautiful teaching kitchen!

Beautiful teaching kitchen!

On the menu: Recipes by Chef Michael Cunha

  • Manhattan Style Seafood Chowder with Garlic Herb Crostini
  • Boneless Pork Loin Stuffed with Spinach, Feta Cheese and Toasted Pine Nuts
  • Poached Pear & Almond Bread Pudding Topped with Cinnamon Crème Fraiche

Now, of course we were a little outside our “cooking comfort zone,” but we really learned some good stuff! (I really don’t bake, and the soup had a few too many ingredients)…but…..the stuffed pork was amazing! I’ve never made a stuffed…..anything! Would have had no idea how to do it, BUT now I do!!!

  1. Pound the meat until it is thin and uniform in size
  2. Place your stuffing in the middle of the meat (whatever you want – in this case it was spinach, toasted pine nuts and feta cheese crumbles)
  3. Roll the pork over the stuffing pin-wheel style
  4. Bread the meat using three separate bowls – dip first in the flour, then the “egg wash“, then in breadcrumbs (Chef Michael said this is a very common 3 step breading process.)
  5. In a sauté pan, heat the pan, add vegetable oil and brown the pork on all 4 sides.
  6. Lastly, bake at 350 until internal temp reaches 155 degrees (if you don’t have a meat thermometer……get one.)

We were really impressed with ourselves!!! However, as stated earlier, we were a bottle of wine deep by then…plus some our neighbors so kindly gave us….so, we have no pictures to prove our success.

Well, here's me with the soup:)

Well, here’s me with the soup:)

It was a great night, and I CAN’T WAIT to go back! I highly recommend Cooking at the Cottage for date night, girls night out, wedding/shower presents, whatever! Their schedule is on their website – BEWARE: THEY BOOK UP FAST! Menu and chefs change with each event. Let me know if you check it out!

Here’s the gracious host/owner, Mark Bayens. Thanks again, Mark! Great night!

Cooking at the Cottage

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!