General Tso

Chinese take out is a favorite at my house, the only problem is that many of the dishes are full of fat and sugary sauces.  After looking at some of the nutrition facts for one of my favorite dishes, General Tso’s Chicken, I decided to come up with my own version of the recipe.  It is much lighter and really easy to make!

Serves 4-6

Ingredients:

  • 1 1/2 lb Chicken Breast, cubed
  • 2 Tbls Low Sodium Soy Sauce
  • 2 Tbls Rice Vinegar (Found in Asian section of Grocery store)
  • 1 Tbls Brown Sugar
  • 1/4 tsp Red Pepper Flakes
  • 2 Garlic Cloves, minced
  • 2 tsp Minced Ginger
  • 1/4 Cup Chicken Broth or Water
  • 1 Cup All Purpose flour
  • 1 Tbls Canola Oil
  • 2 Green Onions, chopped

Directions:

  1. In a medium bowl mix together Soy Sauce, Vinegar, Sugar, Red Pepper Flakes, Garlic, Ginger, Chicken Broth, and 1/2 of the Green Onions. Set Aside
  2. Put flour into a large ziploc bag then add in the cubed chicken, shake around until each piece is coated.
  3. In a large skillet add oil over med high heat, remove chicken from the bag, shaking off the excess flour, then add to the skillet.  Let chicken cook until it is golden on each side, then remove from the skillet.
  4. Add the sauce in the skillet, cook for about 30 sec, then add chicken back in.  Toss chicken in sauce until sauce thickens and is completely heated and cooked through.
  5. Garnish chicken with remaining green onions, serve with brown rice and steamed broccoli or snap peas.

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Date posted: February 17, 2014 | Author: | No Comments »

Categories: Main Dish Poultry

mac and Cheese
This Broccoli Mac and Cheese is made on the stove top, and there is no baking required!  It’s great for a busy weeknight, and you could even add come chopped up chicken to this for a one pot meal.   This recipe also uses whole wheat pasta and a low fat cheese sauce, so you can have this creamy comfort food, guilt free!

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Date posted: February 17, 2014 | Author: | No Comments »

Categories: Sides Vegetarian

Quinoa Burger

These vegetarian burgers are simple to make with the help of a food processor!  They are packed with fiber, spices, and fresh veggies. You can even make the bean mixture ahead and time and cook them up whenever your ready. The video also includes a delicious avocado-tomato topping, enjoy!

Serves 4

Ingredients:

  • 1/2 Cup Quinoa
  • 1 Cup Water
  • 1 Can Black Beans, drained and rinsed
  • 3 Scallions, green parts only, sliced
  • 1 Carrot, chopped
  • 2 Garlic cloves, chopped
  • 1 Egg
  • 2 tsp Salt Free Steak Seasoning, such as Mrs. Dash
  • 3/4 tsp Salt
  • 1/3 Cup Bread Crumbs (I used fresh Whole Wheat crumbs)
  • Optional-Whole Wheat Hamburger Buns and Feta Cheese
Directions:
  1. Cook Quinoa: Bring 1 Cup of water and 1/2 cup quinoa to a boil, reduce to a simmer and cover. Cook for 12-15 minutes, until liquid is totally absorbed.  Set Aside
  2. In a food processor, blend together 1/2 of the beans, all scallions, carrot, garlic, and egg until smooth.  Next add in the 1/2 of the quinoa and spices, process until smooth again,
  3. Remove mixture from the processor and stir in the bread crumbs and remaining beans and quinoa.  Chill mixture for 20-30 minutes.  TIP: You can also do this ahead and time and leave in the refrigerator for a couple of days until your ready to cook the burgers.
  4. Next heat olive oil in a skillet over medium high heat.  Using a 1/3 cup measuring cup, sprayed with cooking spray, scoop out patties and place in the skillet, gently mashing down to even out the patty.
  5. Cook on each side for 6 minutes.  Serve with Avocado-Tomato Topping
For the Topping:
  • 2 Avocados, cubed
  • 1 Tomato, chopped
  • Juice of 1 lime
Directions:
Combine all ingredients and smash gently with the back of a fork, serve on burger.

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Date posted: February 17, 2014 | Author: | No Comments »

Categories: Main Dish Vegetarian

bean soup

This is a delicious bean filled soup that gets a kick from a Chipotle Pepper and a little sweetness from a can of baked beans. You won’t miss the meat in this chunky and full flavor Taco Soup!

Serves 4

Ingredients:

  • 1 Onion, chopped
  • 1 Green Bell Pepper, chopped
  • 1 Cup Corn, frozen or cut off the cob
  • 1 Chipotle, minced (Seeds removed)
  • 1 Tbls Extra Virgin Olive Oil
  • 1 tsp Salt, 1/2 tsp Pepper
  • 1 tsp each Cumin and Paprika
  • 2 tsp Chili Powder
  • 1 1/2 Cup Beef Stock or broth
  • 1 28oz Can Crushed Tomatoes
  • 1 Can Black Beans, drained and rinsed
  • 1 Can Kidney bean, drained and rinsed
  • 1 16oz Can Bush Original Baked Beans
  • Optional Toppings: Cilantro, Lime wedges, Sour Cream, Cheese, Avocado

Directions:

  1. Place oil, onion, pepper, corn, chipotle, cumin, paprika, and chili powder in large soup pot over medium high heat. Saute for 8 minutes, until veggies are softened.
  2. Add in beef stock and scrape brown bits off of the bottom of pot with spoon or spatula, allow mixture to come to a boil.
  3. Next add in the tomatoes and beans, bring to a boil again, then turn down to a simmer and cover. Cook for 20 minutes and soup is ready!
  4. Top with “taco toppings” of your choice.

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Date posted: February 17, 2014 | Author: | No Comments »

Categories: Main Dish Vegetarian

Brioled Tilapia

This is one of my husband’s favorite dishes, and I love it because it’s so stinkin’ fast!  This is simple Broiled Tilapia that takes less than 10 minutes to prepare.  I’m aways looking for quick and easy ways to get more fish in our diet using everyday ingredients, and this recipe does that.

Serves 4

Ingredients:

4 – 5 oz Tilapia Filets
1/4 Cup Light Mayo
1/4 Dried Bread Crumbs (Whole wheat is great)
3 Tablespoons Green Onions, chopped
1/4 Cup Parmesan Cheese, freshly grated
2 Tablespoons fresh lemon juice
1/2 tsp Salt
1/2 tsp Pepper
Directions:

1) Preheat Oven to Broil

2) Mix all ingredients together except Tilapia

3) Place filets on a baking sheet and spread evenly with mayo mixture, does not have to cover completely

4) Broil for 5 minutes, if filets are larger than 6oz cook for 2-3 more minutes at 350 after broiling to cook fish through

5) Cool for a couple of minutes and serve, enjoy!

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Date posted: February 17, 2014 | Author: | No Comments »

Categories: Main Dish Seafood