Yummy Healthy Food

I often make this for lunch when I want a warm, comforting dish.  It's a great way to use up foods and leftovers in your fridge.  You can be really creative with this recipe.  It's fine to substitute different protein, veggies and nuts.

Ingredients
-2 TBS sunflower oil
-2 cups cooked brown rice
-2 eggs
-1/2 c chopped cashews
-1 chicken hot dog
-2 scallions
-1 c fresh broccoli
-4 baby carrots
-2 cloves garlic
-2 TBS low-sodium soy sauce
-1 TBS rice wine vinegar
-1/2 TBS sesame oil
-1/2 TBS mustard
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Steps
 1) Prep Ingredients
-Make 2 cups of brown rice
-Scramble 2 eggs
-Toast 1/2c chopped cashew
-Dice 1/2 TBS fresh ginger
-Dice 1 chicken hot dog
-Chop 2 scallions
-Finely chop 1 c fresh broccoli
-Dice 4 baby carrots in mini-chopper
-Mince 2 cloves of garlic

2) Make Dressing
-In small bowl, mix together 2 TBS low-sodium soy sauce, 1 TBS rice wine vinegar, 1/2 TBS sesame oil, 1/2 TBS mustard

3) Stir Fry
-Heat 1 1/2 TBS sunflower oil over medium high heat to high heat
-Add chicken hot dog, scallions, ginger and mix for several minutes
-Add broccoli, carrots, garlic & continue stirring for a few minutes
-Add rice & keep stir-frying until rice gets brown & a little crunchy

4) Mix Together
-Add dressing to stir fry and contine mixing
-Add scrambled eggs & cashews

Enjoy!

This is a quick and easy recipe. It takes about 1/2 hour to prepare and serves 4 people.

This is adapted from 20 Minute Menus which has other healthy recipes that can be prepared in a short amount of time.

Ingredients:
Chicken and Veggies
-1 lb boneless chicken thighs
-1 bunch of broccoli
-12 baby carrots or 2 whole carrots or 1 c grated carrots
 
Sauce
-1 1/2 in piece of fresh ginger, minced
-3 TBS tahini
-1 clove garlic, minced
-1 TBS Oriental Chili Sauce
-3 TBS water
-3 TBS rice vinegar
-2 TBS low sodium soy sauce
 
-10 inch whole wheat tortilla wrappers
-hoisin Sauce
 
Steps:
1) Cook chicken and veggies
-Place chicken thighs in large skillet and add just enough water to cover
-Wash broccoli and chop into small pea size pieces
-Grate carrots by hand or in food processor
-Add broccoli and carrots to skillet covering the chicken
-Cover, bring to a boil, reduce heat and simmer for 7-8 minutes
 
2) Cook brown rice or heat tortillas
-Submerge package of rice in 1 quart of water in microwave-safe bowl
-Microwave for 10 minutes
Note: you can also place bag of rice in 1 quart boiling water for 10 minutes
-preheat toaster oven to 400 degrees
-Wrap tortillas in foil; place in oven for 10 minutes

3) Make sauce
-Mix together ginger, garlic, sesame paste, chili sauce, rice vinegar and sauce
(I use a mini food processor for this.)
-Put in large bowl
 
4) Combine ingredients
-Remove chicken, cool, cut into strips and place in large bowl
-Strain the veggies, saving the liquid
-Add veggies to bowl
-Add 3 TBS of liquid (chicken broth) and sauce to bowl
-Mix together well
Note: the remaining liquid is a delicious chicken broth.  I often have it as a bowl of soup. Or, you can save it for the next time you need chicken broth in a recipe.
 
5) Serve
-Spoon hoisin sauce on tortillas or serve with brown rice
-Add chicken and veggie mixture
-Enjoy!