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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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!

 

Snacking Smart

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…

Egg and Fruit

Hard boiled egg and fruit

Ants on a Log

Celery with peanut butter and raisins

Turkey and Cheese Roll

Turkey and cheese

Fruit and Nuts

Pistachios and strawberries

Fish and Fruit

Tilapia and 1/2 of a banana

Back to the basics. No muss, no fuss.

Snack Prep Refrigerate?
Meat and cheese roll  None No (for up to 4 hours)
Fruit/veggies and a nut butter Wash & chop fruit. Store in separate containers. Combine No
Fruit and nuts Wash & chop fruit No
Cheese and whole wheat crackers  None No (for up to 4 hours)
Veggies and yogurt based dip Store in separate containers. Combine Yes
Yogurt Bring utensil Yes
Meat/fish leftovers Pre-cook. Heat or eat cold No (for up to 4 hours), unopened canned/bagged tuna – no