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


  • 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


  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!


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



Whole Wheat Hearty Italian Casserole

This year it’s all about easy….and what my 10 month old will eat. I need quick, I need healthy, and I need for it to be toddler friendly. This was just a case of A.C. (accidental casserole.) You know, you have a few leftovers lying around, you toss them into a 9 X 13, and see what you get! This time…it worked.

Whole Wheat Hearty Italian Casserole (serves 9)

italian 2Ingredients:

  • 16oz whole wheat pasta (shells or penne, or both)
  • 1lb ground beef (go for locally grown, grass-fed if you can)
  • 24oz pasta sauce (your choice)
  • 8oz ricotta cheese, part skim
  • 8oz shredded Mozzarella, park skim
  • 8oz shredded Italian Blend
  • 2 tablespoons Italian Seasonings (Penzey’s Spices used)


  • Brown meat (in a large pan) and cook noodles (separately)
  • In meat pan, mix in sauce, seasonings and cooked noodles.
  • Mix ricotta and mozzarella in a bowl.
  • In a 3 quart pan, layer 1/2 the meat and noodles, then all the mixed ricotta and mozzarella, then other 1/2 of meat and noodles, then shredded Italian blend.
  • Bake at 350 for 25 min.
  • Enjoy!


  • 447 Calories
  • 16g Fat
  • 8g Saturated Fat
  • 69mg Cholesterol
  • 608mg Sodium
  • 45g Carb
  • 7g Fiber
  • 33g Protein

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


  • 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


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For my first post, since we’re all new here, I wanted to try something new to me too! Cod.

Salmon gets all the street cred for health, but a simple, milder fish like cod can have great health benefits too! Its B12 content is off the charts, and its an excellent source of selenium, B6, omega-3, phosphorus, and of course, protein. Basically, its a natural heart pill.

To make this heart pill delicious, I borrowed a recipe from my parents. The cod loins were purchased at Kroger in Stonybrook. No, this is not MY Kroger. MY Kroger is the Hikes Point Kroger in McMahan Plaza, but currently under construction, I now frequent Stonybrook’s.

Kroger has a pretty good seafood selection – fresh, hitting the shelves less than 48 hours after catch. Their seafood guy was knowledgeable and even went above and beyond providing education that included smelling several of their products. This of course led to my husband accusing me of flirting. But, honestly, I swear, I was just getting fishucated:) The point was, that I asked. People LOVE to educate, so let them!

With my cod in hand and feeling confident that I had got the best part of the fish (the loin, not the fillet), I headed home to cook!

Crum Topped Cod Loins


  • 1.5 lbs Cod Loin
  • 3 Tablespoons Lite Mayo
  • 3 Tablespoons Grated Parmesan Cheese
  • 2 Teaspoons Mustard Seed (Penzeys)
  • 1/4 Teaspoon Pepper (Penzeys)
  • 1/2 Cup Bread Crumbs
  • 1 Bunch Green Onion (finely chopped)
  • 1/4 Teaspoon Ground Mustard (Penzeys)
  • 2 Tablespoons Butter (melted)


  • Put cod on cookie sheet lined with foil and greased with cooking spray.
  • Combine mayo, 2 tbls of cheese, mustard seen and pepper and spread over top of filets with a spatula.
  • Broil cod at least 4 in from the heat for 4 min. Remove from oven and set aside.
  • In a bowl, combine the bread crumbs, onion, ground mustard and remaining cheese and stir in melted butter. Spoon mixture over top of fish and spritz top with cooking spray.
  • Return to oven and broil for 2 more minutes, until golden brown.

Nutrition Facts (Per Serving, Recipe makes 6 4oz servings)

  • 216.5 Calories
  • 9.65g Fat
  • 4.6g Saturated Fat
  • 69.6mg Cholesterol
  • 332.2mg Sodium
  • 10.2g Carbohydrates
  • 4g Fiber
  • 24.4g Protein

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I frequent Penzeys Spices in the Shelbyville Rd. Plaza, so I’ll always let you know what I get from there. Something about shopping there just makes you feel fancy:)

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All and all, my fishucation was a success!  This is obviously a very QUICK recipe and makes for very little cleanup. I’m looking forward to sharing more with you.

Thank you so much for visiting LouieNu, Nutrition in the 502!