Delicious and Nutritious Recipes I Love


Easy Single Serve Chicken Stir-fry with Broccoli, Mushrooms, and Snow Peas

1/1/2016

QUICK. EASY. DONE!

4oz. Boneless, Skinless Chicken Breast Cut Into 1-inch Cubes

1 Cup Broccoli Florets

½ Cup Sliced Mushrooms

½ Cup Snow Peas

2 Tsp. Reduced-sodium Soy Sauce

2 Tbsp. Chicken Broth

1 Tsp. Sesame Oil

1/3 Cup Brown Rice

1 to 2 tsp Sesame Oil for Cooking Chicken

In a large skillet coated lightly with olive oil, cook chicken breast pieces over medium heat until cooked through, about 7 to 10 minites. Remove chicken from pan and cook broccoli, mushrooms, and snow peas in the same pan. Cook until vegetables begin to soften, about 6 to 8 minutes. Add the chicken back to the pan, with the vegetables, and season with soy sauce, chicken broth, and sesame oil. Serve over 1/3 cup brown rice.

Nutrition info:

307 Calories

31g Protein

27g Carbs

9g Fa


Chili-Spiced Chicken Soup with Stoplight Peppers and Avocado Relish

The cold is finally here! Warm up with this super yummy chili that I am now dreaming of. Delish!

12/25/2015

RELISH:
1/2 cup chopped fresh cilantro
1/3 cup chopped green onions
1 teaspoon grated lime rind
3 ounces queso fresco, crumbled
1 diced peeled avocado
Cilantro sprigs (optional)

SPICE BLEND:
2 1/2 teaspoons chili powder
2 teaspoons ground cumin
1 1/2 teaspoons ground coriander
1 teaspoon dried oregano
1 teaspoon cracked black pepper
1/2 teaspoon kosher salt

SOUP:
1 tablespoon canola oil, divided
1 1/4 pounds skinless, boneless chicken breasts, cut into 1/2-inch-wide strips
2 cups chopped sweet onion
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1 cup chopped yellow bell pepper
1 tablespoon minced garlic
1/2 teaspoon salt
2 cups fresh corn kernels
1 (32-ounce) carton fat-free, less-sodium chicken broth
1 (28-ounce) can fire-roasted crushed tomatoes, undrained
2 tablespoons fresh lime juice

Instructions:

1. To prepare spice blend, combine first 6 ingredients in a small bowl.

2. To prepare soup, heat 2 teaspoons oil in a large nonstick saucepan over medium-high heat. Add chicken; sprinkle 1 1/2 tablespoons spice blend over chicken. Sauté 8 minutes or until done; cool. Chop chicken; set aside.

3. Heat remaining 1 teaspoon oil in pan over medium-high heat; add onion, bell peppers, garlic, and 1/2 teaspoon salt. Sprinkle vegetable mixture with remaining spice blend; sauté 8 minutes or until vegetables are tender. Stir in chicken, corn, broth, and tomatoes; bring to a boil. Reduce heat; simmer 15 minutes. Add lime juice.

4. To prepare relish, combine chopped cilantro and next 4 ingredients (through avocado).

5. Ladle 1 1/4 cups soup into bowls; top with 1/4 cup relish. Garnish with cilantro sprigs, if desired.


Honey Grapefruit with Banana

I thought this looked interesting so I just had to try it. Result, interesting-yes and refreshingly yummy!

12/18/2015

Ingredients:

2 cups red grapefruit sections
1 cup sliced banana (about 1)
1 tablespoon fresh chopped mint
1 tablespoon honey

Preparation:

Squeeze enough grapefruit sections to reserve a 1/4 cup of juice
Combine grapefruit sections, juice, and remaining ingredients in a medium bowl. Toss gently to coat. Serve immediately or cover and chill.


Peanutty Quinoa Bowls for TWO

Ummmm. Yes, please! This is so good I am definitely making it again and soon! Hope you love it as much as I do.

12/11/2015

Ingredients:

1/2 cup quinoa
1 teaspoon olive oil
1 small red bell pepper, seeded and diced
1 small broccoli crown, broken into florets
2 tablespoons peanut butter
1 tablespoon fresh lime juice
1 tablespoon water
1 teaspoon tamari (or soy sauce)
1/2 teaspoon brown sugar or coconut sugar
1/2 teaspoon freshly grated ginger
Salt and pepper to taste
(2) 4/5 oz baked chicken breast
2 tablespoons chopped roasted peanuts

Instructions:

To bake the chicken: 

Preheat convection oven to 400 degrees F (200 degrees C).
Rub chicken breasts with olive oil and sprinkle both sides with salt and pepper. Place chicken in a broiler pan. Bake in the preheated oven for 10 minutes. Flip chicken and cook until no longer pink in the center and the juices run clear, about 15 minutes more. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Remove chicken from pan.

Cook the quinoa in water or vegetable broth according to package directions. While the quinoa is cooking, heat the olive oil in a medium skillet over medium-high heat. Add the red pepper and cook for about 3 minutes, until softened. Transfer to a large bowl. Add the broccoli to the skillet with 2 tablespoons of water. Cover and steam for about 2 minutes, or until the broccoli is tender. Transfer the broccoli to the bowl with the pepper. Whisk the peanut butter, lime juice, water, tamari, sugar, and ginger in a small bowl. When the quinoa is done, transfer it to the bowl with the veggies and toss everything with the peanut sauce. Season with salt and pepper to taste. Divide the quinoa into 2 bowls, then top each with a 4/5 ounce chicken breast and a tablespoon of chopped peanuts.

*The picture is this recipe made with tofu. I switched it out for chicken because that's just what I do.