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
Makes 4 servings
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
Cook rice according to package directions. Should make about 2 cups cooked.
In a bowl, combine sugar, flour, soy sauce, ginger, pepper flakes and garlic.
Chop chicken into small pieces and place in bowl. Stir to cover in marinade then refrigerate while you cook vegetables.
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.
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.
Add back vegetables and marinade. Bring to a boil, then reduce to a simmer and cover. Cook on low for 5 min.
Serve over rice. Add extra red pepper flakes to garnish for a hotter dish!
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)
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
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.
Unwrap burrito and loosely wrap in paper towel. Microwave for 1 minute on each side. Let cool, enjoy!
Diced red pepper! Mix it up with any veggies you like!
BEANS are an amazing food! Eat as many as you can!!!!!
You can se the burrito before its wrapped in the back, I wrap in wax paper and tape closed.
Enjoying my protein packed burrito on the way to work!
Snacking is often where we make the biggest mistakes. We’re hungry, we need something quick, we need something to-go, and it usually ends up being a processed, pre-packaged nightmare. Even when we think we’re doing good (a granola bar for instance) we are usually grabbing something packed full of added sugar & corn syrup, other additives, and who knows what else!
So, I wanted to focus on cleaning up my snack options. I needed whole-food options that were portable, easy and…duh…delicious! I wanted to go back to the basics – take out the additives and add in the YUM!
Here’s what I’ve been snacking on…
Hard boiled egg and fruit
Celery with peanut butter and raisins
Turkey and cheese
Pistachios and strawberries
Tilapia and 1/2 of a banana
Back to the basics. No muss, no fuss.
Meat and cheese roll
No (for up to 4 hours)
Fruit/veggies and a nut butter
Wash & chop fruit. Store in separate containers. Combine
Fruit and nuts
Wash & chop fruit
Cheese and whole wheat crackers
No (for up to 4 hours)
Veggies and yogurt based dip
Store in separate containers. Combine
Pre-cook. Heat or eat cold
No (for up to 4 hours), unopened canned/bagged tuna – no