Yummy Healthy Food
FOOD INSPIRATION DURING THE TIME OF THE CORONAVIRUS
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 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!
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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! |
AuthorI love to cook, eat and entertain. I'm starting this in the midst of the Coronavirus as my way to spread the love. To get started eating healthy, read Update Your Kitchen for Optimum Health.
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