5 Spice Chicken and Asian Veggies

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5 Spice Chicken and Asian Veggies

Ingredients:

1-1.5lb chicken breast or thighs

3 cloves garlic, thinly sliced

1 tsp grated fresh ginger

2 8oz packages sliced shitake mushrooms

1 large red pepper, diced

2 large bok choi, diced and separated into leaves and stalk

small can bamboo shoots, drained

~tbsp sesame oil

~1/4c soy sauce

olive oil

salt, pepper

Chinese 5 spice

Instructions:

Coat bottom of large pan with olive oil.  Season chicken with salt, pepper, and generously with Chinese 5 spice.  Over medium-high heat, brown chicken on all sides, about 3 minutes each side. (Chicken will not be cooked through yet.)

Push chicken to one side of pan.  Add garlic and ginger, saute about 1 minute.  Add mushrooms and sesame oil.  Reduce heat to medium.  Saute until approaching tender (about 2-3 minutes).  Add pepper and bok choi stalk. Add soy sauce.  Saute until peppers are tender and bok choi stalk is nearly translucent.  (About 3-4 minutes).  Add bok choi leaves and bamboo shoots.  Saute another 3 minutes until bok choi leaves are tender or until chicken is cooked through.

Serve warm over rice (optional).

Warm Mediterranean Quinoa Salad

Warm Mediterranean Quinoa Salad

Ingredients:

3 cloves garlic, thinly sliced

8oz package sliced mushrooms

small bag spinach

1 large tomato, diced

16oz. can white beans, drained and rinsed

black olives, drained

1c uncooked quinoa

3c water

olive oil

salt, pepper

Instructions:

Boil 3 cups of water with 1 cup of quinoa.  Reduce and cover to simmer until cooked (water is absorbed).

Over medium-high heat, saute garlic and mushrooms until becoming tender (about 3 minutes), stirring periodically to prevent burning.  Add tomato, cook for 2 more minutes.  Add salt and pepper to taste.  Add spinach, folding into other vegetables.  Add olives and cook 2-3 more minutes.  Add white beans, stir.  Add quinoa, stir.  Remove from heat. Serve warm!

Lemon Pepper Chicken with Kale- Farro- Pomegranate Salad

Lemon Pepper Chicken

Ingredients:

About 1 lb boneless chicken breasts cut into 4-5oz pieces

1/2 lemon (or about 1/4 c of lemon juice)

About 1 tbsp lemon peel (dried or freshly zested)

olive oil

salt pepper

Instructions:

Heat pan over high heat.  Add olive oil and allow to heat.  Add chicken and spices.  Allow to brown over high-medium high heat, approximately 2-3 minutes each side.  Add lemon juice on top of chicken and into pan.  Reduce heat to medium and allow to cook through. (10-15 minutes depending on thickness of chicken)

Kale - Farro - Pomegranate Salad with Lemon Vinaigrette 

Ingredients:

1/2 c uncooked farro

1 1/2 c water

1 pomegranate 

1 small bunch red kale, thinly sliced

olive oil

1/2 lemon

2 tbsp white or white wine vinegar

salt an pepper

Instructions:

In a small pot over high heat, add olive oil and farro.  Toast and toss until nutty fragrance is apparent (about two minutes).  Add water.  Bring to boil.  Cover, reduce heat, and simmer until water is completely absorbed.

Cut pomegranate in half width-wise.  With fingers pull each half apart to reveal seeds.  Over a large container with a lid, hold pomegranate and beat with a wooden spoon to release seeds.  Pull out any remaining seeds.  Add thinly sliced kale to container.  When cooking is completed, add farro (STILL HOT) to the container.  Adding it hot will wilt the kale just a little bit.  

Dressing: In a measuring cup, combine 1/4c olive oil, juice of half a lemon, and 2 tbsp vinegar with salt and pepper to taste.  With a fork, beat well until smooth and frothy.  Add to kale mixture.  Put lid of container on, and shake to evenly mix and distribute dressing.

 

 

Egg Torta with Sweet Potato and Veggies

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Egg Torta with Sweet Potatoes and Veggies

Ingredients:

1 large sweet potato, sliced about 1/8inch thick
1 red onion, sliced and halved (or chopped. Doesn't matter)
1 package of sliced mushrooms
About 2 handfuls of baby spinach
12 eggs, beaten
Olive oil
About a tablespoon of butter (optional)
Salt and pepper

Instructions:
Beat 12 eggs. Add salt and pepper to taste. Set aside. 

Sauté onions and mushrooms in olive oil and butter until starting to brown (not fully cooked)

Add sweet potatoes and try to nestle them under the onions and mushrooms or at least make sure they're getting cooked. Cook until starting to soften. Try to turn them over once. 

(You can use two pans for the first two things and then combine them. I'm just lazy and don't want to wash more dishes😛)

Toss in the spinach. Allow to start wilting. 

Add the beaten eggs. Jostle pan a few times to make sure the egg mixture gets under all the veggies. Aside from making sure veggies are at least sort of in the egg don't stir. When you add the eggs, turn the broiler on in the oven to high. Keep stove heat on high - medium high. Cook 4 minutes on the stove. Transfer to broiler. Cook 4 more minutes or until starting to brown on top. 

Let it cool a little before eating. Enjoy!

Steak + Veggie Saute

Steak + Veggie Saute

Ingredients:

1 lb thinly sliced top round steak

1 medium onion, chopped

10 oz package lived mushrooms

3 bell peppers assorted colors, chopped

olive oil

salt and pepper

Instructions:

Over high - medium high heat, coat pan with thin layer of olive oil.  Add steak slices and brown outsides.  (approx 4 minutes, turning once).  Add onions, mushrooms, and peppers.  Season with salt and pepper.  Cook until onions are translucent and mushrooms are slightly browned.  (If using thicker pieces of steak be sure that steak is cooked to desired doneness.)  Pairs well with a grain of your choice.

Wheatberry Summer Salad

Wheat berry Summer Salad

Ingredients:

cup uncooked wheatberries 

3 1/2 cups of water

1 bulb fennel, thinly sliced

1 English cucumber (or other variety), chopped

Pint of strawberries, thinly sliced

Dressing:

1/4 cup olive oil

1 tsp balsamic vinegar

dash of salt, pepper

 

Instructions:

Boil wheatberries in water until water is absorbed (approximately 45 minutes).  Allow to cool.   Mix wheatberries with fennel, cucumber, and strawberries in large bowl or container.  Add dressing right before serving or eating.

Dressing:

Mix ingredients in measuring cup or bowl.  With fork or whisk, beat vigorously until blended.  (Tip:  If preparing for storage, place in tupperware with tight lid to shake before serving.  Contents will separate.)

 

Zucchini Parmesan Snacks

If you're like me, you might always be hungry.  Especially when my training really ramps up, I'm good for a meal every couple of hours.  The problem is that sometimes it's hard to make good choices.  I like to know that I have food to munch and snack on throughout the day.  I made these yesterday, and they are just fantastic.  I used a recipe that I found, but I also modified it a little bit to make it just a little healthier.

These are great to munch on to to have as a the vegetable component for a meal.  Hope you enjoy them too! 

Parmesan Zucchini Rounds

Parmesan Zucchini Rounds

Parmesan Zucchini Snacks

Ingredients:

zucchini (I used 2 pretty sizable ones), sliced about 1/8in thick

3/4 cup of panko

3/4 cup of shredded parmesan cheese

olive oil (about 3/4 cup)

sea salt

Italian seasoning (with no salt)

 

Instructions:

Preheat oven to 425 degrees.

Mix in a bowl the panko, parmesan, sea salt, and Italian seasoning.  Put the olive oil in a separate bowl.  For each round, drag it through the olive oil, and then coat with panko/parmesan mixture.  Place on baking sheet covered with tin foil.  

Bake for 15-20 minutes depending on your oven.  (Mine needed 18 minutes)  Cheese should be starting to brown but not burned.