Blueberry Peach Muffins & A Weekend Workout

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Plump, ripe blueberries and sweet juicy peaches are one of my favorite fruit combinations. Bake them into a bite size muffin and you’ve got the perfect snack or addition to eggs at breakfast.

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Head down to your local farmer’s market or produce aisle this morning to pick up the star ingredients for this recipe. Coconut and almond flours work great for grain free baked goods. I stuck with just coconut flour here to make these super easy and quick to whip up. Baking tip: whisk coconut flour into the batter to incorporate well (then you won’t have “pockets” of flour in your finished product).

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If you have kids, grandkids, nieces or nephews involve them. Little people love putting paper muffin liners (especially mini ones) into the pan. Have them help you whisk or add ingredients into a large bowl.

A delicious 60-calorie summery pastry!

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BLUEBERRY-PEACH MUFFINS
gluten & dairy free
makes 12 or 24 muffins

• 6 large EGGS, cage free
• 1/3 cup GRAPESEED OIL, 100% cold pressed
• 1/2 tsp PURE ALMOND EXTRACT
• 1 tsp LIQUID STEVIA (or 1/3 cup pure honey or maple syrup)
• 1/4 tsp CINNAMON, GROUND (optional)
• 1/2 cup COCONUT FLOUR
• 1/2 tsp BAKING SODA
• 1/2 tsp BAKING POWDER
• 1 medium PEACH, chopped finely
• 3/4 cup BLUEBERRIES, FROZEN or FRESH

1. Preheat oven to 350 degrees. Line 24 mini, or 12 regular muffin tin cups with paper liners.

2. Whisk eggs, oil, almond extract, Stevia (or sweetener of choice) and cinnamon in a large bowl. Whisk in coconut flour, baking soda and powder until batter is smooth.

3. Fold chopped peaches and blueberries gently into batter just until incorporated. Pour even amounts of mixture into 24 or 12 prepared muffin cups. Bake for 10-12 minutes or until toothpick inserted comes out clean and muffins are set in the middle.

4. Remove from oven and let cool in pan for 5 minutes, take out of pan and finish cooling on a baking rack. Cover tightly and refrigerate or freeze. Makes 24 mini or 12 regular size muffins.

VARIATIONS: Use raspberries or other fruit if desired.

NUTRITION INFO PER MINI MUFFIN: Calories 60, Total Fat 4.5g, Saturated Fat 1g, Cholesterol 55mg, Sodium 45mg, Total Carbohydrate 3g, Dietary Fiber 1g, Sugars less than 1g, Protein 2g

PRINT RECIPE – PDF

WEEKEND WORKOUT

Exercise Finder – click on the body part you want to work and the exercise finder will list several toning moves. Here is the link: http://www.divine.ca/en/health/exercise-finder/c_266/.

select exercise

*picture and link from divine.ca blog

Creamy Basil Hummus

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Over the last couple weeks I tended my neighbor’s garden while they were on vacation. After making vats and vats of fresh salsa (which don’t get me wrong is delicious) I needed something new to use the bushels of tomatoes I harvested over the weekend. And, I needed forced portion control on all the blue corn tortilla chips that were involved in eating all the salsa.

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In my pantry I had a can of organic garbanzo beans, garlic and just picked basil from right outside my door as well. That was the beginning of this smooth, creamy, full-of-flavor dip. I also recently purchased a Blendtec from Costco, which is my new favorite piece of kitchen equipment, totally worth the investment.

Along with hummus, the blender creams almonds, spinach and frozen fruit like you wouldn’t believe. I then drizzled hummus over sliced, home grown tomatoes sprinkled with sea salt and black pepper. A great appetizer or side dish with grilled chicken or fish. Sort of a twist on Italian caprese salad. If you eat dairy feel free to add a few thin slices of fresh mozzarella.

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If you’re looking for a new way to use fresh tomatoes or boost the flavor of fresh or grilled veggies this is a recipe for you. Clean, nutritious and summer flavor-full.

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CREAMY BASIL HUMMUS
gluten & dairy free
makes 16 servings

• 15 oz can ORGANIC GARBANZO BEANS, with liquid
• 1/2 LEMON, juiced
• 2 cloves GARLIC
• 3/4 cup FRESH BASIL, loosely packed (or to taste)
• 2 tbsp OLIVE OIL, EXTRA VIRGIN, cold pressed
• SEA SALT AND PEPPER, to taste

In a blender or food processor add beans with liquid, fresh lemon juice, basil, sea salt, pepper and olive oil. Blend until smooth and creamy. Pour into an airtight container and store in the refrigerator. Serve drizzled over fresh tomatoes sprinkled with sea salt and pepper, or as a dip with fresh or grilled veggies (broccoli, zucchini, eggplant, cherry tomatoes, carrots, celery, etc).

NUTRITION INFO PER SERVING: Calories 45, Total Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Total Carbohydrate 5g, Dietary Fiber 2g, Sugars 0g, Protein 1g

PRINT RECIPE – PDF

STRETCH OF THE WEEK

My friend Rebecca, a chiropractor at 4:40 Chiropractic, has some great stress and tension relieving exercises on her website. I’ve been obsessively doing the one for neck paint and tightness (my trouble spot). It’s amazing and I’ve noticed a huge difference since doing.

Here is the link if you want to check out the stretches with step-by-step pictures: http://www.440chiro.com/?page_id=164

Scalene (neck) Stretch

Part 1) Sit or stand tall, bring right ear to right shoulder, use your right hand to provide a little more pressure, touching the right temple. Hold for 20-30 seconds, then switch. Perform 3 times on each side (Stretches the middle scalene)

Part 2) Sit tall and bring your left ear to your left shoulder blade. Place your left hand on the right side of your forehead to provide a deeper stretch. Hold 20-30 seconds, then switch sides. (stretches the front anterior scalene)

Part 3) Sit tall, bring your left ear to the front of your right shoulder and look down, place your left hand on the back of the left side of your head and pull gently until you feel a stretch. Hold 20-30 seconds and switch to the opposite side. Perform 3x each side. (Back posterior scalene)

Thai Chicken Quinoa with Creamy Sriracha Dressing

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A unique, tasty twist on quinoa. This dish is fresh, crunchy, creamy and so good for you. Light coconut milk, Sriracha and ginger all whisked up make a smooth, luscious dressing to cover the chicken, quinoa and veggies.

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A beautiful chilled salad boxed up for a picnic or served on a large platter at barbecues. Feel free to add vegetables of your choice and try topping with chopped almonds, peanuts or cashews for added interest.

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Super simple to make and stores well covered tightly in the refrigerator for several days. Save time and make ahead for a delicious lunch, dinner or backyard party.

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THAI CHICKEN QUINOA with CREAMY SRIRACHA DRESSING
gluten & dairy free
serves 10

Thai Quinoa:
• 1 cup QUINOA, rinsed & drained
• 1 1/2 lbs CHICKEN BREASTS, BONELESS, SKINLESS
• SEA SALT AND PEPPER, to taste
• 1/2 CUCUMBER, SEEDLESS or REGULAR, chopped
• 5 CARROTS, peeled, chopped
• 1 RED BELL PEPPER, chopped
• 4 GREEN ONIONS, sliced
• 4 medium RADISHES, sliced thinly
• 2/3 cup FRESH CILANTRO or BASIL (more or less to taste)

Creamy Sriracha Dressing:
• 2/3 cup CANNED LITE COCONUT MILK
• 1-2 tsp SRIRACHA HOT SAUCE
• 2 tbsp PURE or RAW HONEY
• 2 tsp GROUND GINGER POWDER (or 1 Tbsp fresh grated)
• 4 cloves GARLIC, minced (or 1 tsp garlic powder)
• JUICE FROM 1/2 LEMON
• 2 tbsp LOW SODIUM SOY SAUCE*
• SEA SALT AND PEPPER, to taste

*Gluten & dairy free option: Use wheat-free tamari soy sauce or liquid aminos.

1. Cook quinoa with water or low sodium broth according to package directions and cool. Sprinkle chicken with sea salt and pepper; bake at 350 degrees F, covered in an oiled casserole dish for 25-30 minutes. Let chicken cool and chop into bite size pieces.

2. For the dressing: whisk all dressing ingredients together adding Sriracha hot sauce to taste; set aside (use recipe amount for a very lightly dressed salad, double recipe if more dressing is preferred).

3. Toss all prepared vegetables with quinoa, chicken, dressing and cilantro or basil (or reserve dressing and drizzle over top of each individual portion). Serving size about 1 cup.

VARIATIONS: Use any favorite vegetables or steamed edamame.

NUTRITION INFO PER SERVING: 170 Calories, Total Fat 2.5g, Cholesterol 35mg, Total Carbohydrate 19g, Dietary Fiber 3g, Sugars 6g, Protein 17g

PRINT RECIPE – PDF

Mini Greek Frittatas

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Eating protein in the AM sets the tone for the remainder of the day. I can’t stress enough the importance of enjoying breakfast within 1 hour of waking. The first meal revs up your metabolism, communicating to your body it’s time to start burning calories and fat for fuel. Not eating breakfast sends our bodies into fat storing mode and the imbalance makes us feel sluggish and starving beyond 2-3pm.

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Most Americans are hungry, because even though eating we are starving for nutrients. McDonald’s hamburger, fries and coke send very different messages to our bodies than a meal of grilled fish, roasted vegetables, quinoa and water. Nourishing our bodies with nutrient dense foods, like these tasty Mini Greek Frittatas, keep us satisfied and alert for the daily tasks that come our way. Try serving with my Sweet Potato Hash and fresh berries for a complete breakfast, lunch or dinner.

Each day we have the great opportunity to choose foods that give us life, energy and enjoyment. Also, an easy, healthy recipe for showers or brunch gatherings!

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MINI GREEK FRITTATAS
gluten & dairy free recipe
makes 12

• 8 EGGS, large
• 1/3 cup WATER
• 1 tsp OLIVE OIL, EXTRA VIRGIN, cold pressed
• 1/2 tsp GARLIC POWDER (or 2 garlic cloves minced)
• 1 tsp ITALIAN SEASONING
• 1/4 tsp each SEA SALT AND PEPPER
• 20 WHOLE KALAMATA OLIVES, pitted & chopped
• 1/2 cup SUN DRIED TOMATOES, chopped
• 2 cups BABY SPINACH
• 1 RED or GREEN BELL PEPPER, chopped

1. Preheat oven to 350 degrees F. Spray or grease 12 – regular size muffin tin cups.

2. Whisk eggs, water, olive oil, garlic, Italian seasoning, salt and pepper together in a large bowl. Fold in spinach, olives, tomatoes and red or green pepper with a spatula. Scoop even amounts of mixture into each prepared muffin tin.

3. Bake for 12-15 minutes, or until egg cups are almost set (slightly liquid center). Let set a few minutes and serve immediately, or store in an airtight container in the freezer or refrigerator. Serving size, 2 mini frittatas.

VARIATIONS: Add or substitute any favorite vegetables like chopped tomatoes, finely chopped broccoli, mushrooms or kale.

NUTRITION INFO PER SERVING (2 frittatas): Calories 160, Total Fat 10g, Cholesterol 285mg, Sodium 440mg, Total Carbohydrate 10g, Dietary Fiber 2g, Sugars 4g, Protein 10g

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10 Summer Recipe Favorites

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Yesterday, I seriously realized it was June. After traveling and getting ready for new summer wellness classes, the end of May was almost nonexistent. So, here we are with schools vacating, beach goers dusting off their sunscreen and me figuring out what day it is. I know there are more of you out there with the same condition.

I absolutely love this time of year despite my absentmindedness. To help press into the sunny season, here are a few of my favorite, simple recipes to use summer fresh produce at any meal.

Simple Salsa – Seriously, who doesn’t love fresh garden salsa? Dip with corn tortilla chips or fresh veggies like thick cucumber slices. (I’m not a green thumb, so Farmer’s Markets and grocery store produce sections are my “garden”.)

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Farmer’s Market Veggie Bowl with Fresh Basil – Use up tons of veggies and whatever you can find in this tasty bowl. Please don’t skip the hummus, it’s delicious. A drizzle of pesto would be scrumptious as well, but the hummus is so creamy. I use it as a topping like you would sour cream.

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Summer Quinoa Salad – Quinoa salad is a wonderful hot weather dish. Make ahead and refrigerate to munch on for a few or add to a backyard BBQ.

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Roasted Portabella Veggie Mushroom Stacks – Grilling and roasting vegetables, in my opinion, is the tastiest way to prepare fresh produce. And, why not stack them on top of a roasted portabella? Amazing meatless meal or side dish with grilled chicken or steak.

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Fresh Gazpacho- Liven up your appetizers with a vibrant cold soup. I’m less sophisticated and scoop mine up with organic blue corn tortilla chips, but a spoon will work too (especially if enjoying in a crisp white shirt).

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Crispy Asian Snow Peas – I’ve done a green bean version of this recipe but love crunchy snow peas when available. Super easy side or appetizer.

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Chili Rubbed Tilapia with Pineapple Salsa – A fun poolside lunch or patio dinner. Pineapple salsa is a tropical, sweet topping for fish or chicken.

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Summer Berry Chicken & Pecan Salad – Antioxidant rich fresh berries with grilled chicken and pecans is a wonderful combination, a must try recipe you’ll make several times this season.

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Blueberry Muffins – Simple, delicious and gluten free. Make ahead and freeze for long car trips or summer visitors.

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Energy Bites – Fuel up after working in the yard, hiking or swimming in the pool. An effortless grab-and-go snack.

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It’s June! Another month and opportunity to stay healthy and fit. Here is a pool workout from Fitbie.com, for those wanting to mix up their exercise routine.

Summer Pool Workout
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Zucchini Chocolate Chip Bread

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A spectacular way to get kids and adults to eat vegetables is to bake with them. Folding in fresh grated zucchini boosts nutrients, moisture and flavor in this easily made baked good.

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It’s almost automatic for me to toss dark chocolate chips in zucchini or pumpkin bread, but feel free to substitute raisins for a lower calorie breakfast or snack.

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The combination of almond and coconut flours are simply delightful. Naturally lower carb and gluten free, allergen free eater or not you’ll love this delicious Spring treat.

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ZUCCHINI CHOCOLATE CHIP BREAD
gluten & dairy free
makes 8 slices

• 1 cup ZUCCHINI, grated
• 3 large EGGS
• 1/2 cup UNSWEETENED APPLESAUCE
• 1 tsp PURE VANILLA EXTRACT
• 1/3 cup RAW or PURE HONEY or MAPLE SYRUP
• 1 tbsp CINNAMON, GROUND
• 1/4 tsp GROUND CLOVES or NUTMEG
• 1 tsp BAKING POWDER
• 1 tsp BAKING SODA
• 3/4 cup ALMOND FLOUR
• 1/4 cup COCONUT FLOUR
• 1/2 cup DARK CHOCOLATE CHIPS* (or raisins)

*Gluten & dairy free option: Use GF & DF dark chocolate chips.

1. Preheat oven to 350 degrees F. Spray or grease a 9 x 5″ loaf pan with cooking spray or coconut oil.

2. Whisk together eggs, applesauce, vanilla, honey, spices, flours, baking powder and baking soda. Fold in grated zucchini and chocolate chips (if using) with a spatula.

3. Pour batter into prepared baking dish and bake for 45-50 minutes. Slice into 8 pieces. Serving size one piece.

NUTRITION INFO PER SERVING: 240 Calories, Total Fat 12g, Saturated Fat 3.5g, Sodium 240mg, Total Carbohydrate 29g, Dietary Fiber 4g, Sugars 19g, Protein 6g

PRINT RECIPE – PDF

Recipe adapted from Just Eat Real Food blog.

Almond Butter Chicken Salad

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I’ve said it once and I’ll say it again, “I love slow cookers”. I would gladly trade in my smart phone for the convenience of a crock pot… well, maybe in theory. Put chicken breasts in and voila, ultra-flavorful tender chicken with almost zero effort. Healthy cooking doesn’t have to be complicated or tasteless. Once you start creating delicious, whole food meals and home you won’t want to go back to the former processed, drive through or microwaveable meals.

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We crave what we eat and junk in equals junk out. Eating to fuel our bodies improves energy, brain function, digestion, skin appearance, reduces cravings and helps balance hormones. And those are just a few benefits!

Creamy almond butter (or substitute no sugar added peanut butter) add healthy fat to the lean protein in this recipe, along with a few other flavor boosting ingredients. A versatile recipe for weeknights or weekend entertaining. Serve over steamed brown rice, with a side of mixed vegetables or over fresh greens and veggies like I did here. Whisk up extra almond butter sauce for dressing if desired. Serve with a side or appetizer of my Spicy Green Beans.

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Oven baking option listed and feel free to use frozen chicken breasts as well, may need to increase cook time as needed. You probably have all ingredients on hand already. You still have time to fill your crock pot with this delicious dish over lunch to enjoy for dinner. Or write in on tomorrow’s menu.

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ALMOND BUTTER CHICKEN
gluten & dairy free
crock pot recipe
serves 4

• 1 lb CHICKEN BREASTS, BONELESS, SKINLESS
• 1/2 cup CHICKEN BROTH, LOW SODIUM*
• SEA SALT AND PEPPER, to taste (optional)
• 2 tbsp ALMOND BUTTER, no sugar added
• 1 tbsp RAW or PURE HONEY
• 2 tbsp SOY SAUCE, LOWER SODIUM*
• 1 tsp SRIRACHA HOT SAUCE (optional)
• 4 tsp RAW ALMONDS, chopped
• MIXED BABY GREENS, PURPLE CABBAGE, GREEN ONION, CARROT, RED PEPPER (for salad)

*Gluten free option: Use wheat-free Tamari Soy sauce & chicken broth.

1. Place chicken in a cooking sprayed crock pot or baking dish with chicken broth, sea salt and pepper to taste. For crock pot cook on low 6-8 hours or high 3-4 hours; for oven baking cover and bake at 350 degrees F for 25-30 minutes. While chicken cooks whisk together almond butter, honey (may need to heat slightly to thin), soy sauce and hot sauce if using.

2. Remove any fat and shred hot chicken with forks; then stir in almond butter sauce to coat chicken well. Top with chopped almonds and serve over steamed brown rice, vegetables or mixed greens with red pepper, green onion, purple cabbage, carrot & avocado slices (whisk extra almond butter sauce for dressing if desired). Serving size, about 4 oz. chicken.

VARIATIONS: Use peanut butter and peanuts for almond options.

NUTRITION INFO PER SERVING: 200 Calories, Total Fat 6g, Saturated Fat 0g, Cholesterol 60mg, Total Carbohydrate 7g, Dietary Fiber < 1g, Sugars 5g, Protein 27g

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Healthy Fiesta Food

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Avocados, chicken, chipotle, black beans… some of my favorite ingredients. Mexican food is often easy to prepare gluten free, which is just another reason why I love these spicy, delicious combinations. Make your upcoming fiesta healthier without sacrificing one ounce of flavor. Here they are!

1) Mango-Cucumber Guacamole with Sweet Potato Chips- easy starter, side dish or snack.
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2) Shrimp Ceviche - fresh, light appetizer or lunch.
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3) Avocado Corn & Black Bean Salad- simple salad, chicken topper or dip for organic blue corn tortilla chips.
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4) Chicken Fajitas or Chicken Fajita Salad - a crowd favorite, set up a make-your-own fajita bar for easy entertaining.
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5) Albondigas Soup- a delicious, satisfying meatball soup.
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6) Chipotle Grilled Chicken- fire up your grill, this one’s a winner!
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7) Salsa Chicken (slow cooker)- super, super easy and wonderful topped on a sweet potato, steamed brown rice or quinoa as a “burrito bowl”.
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8) Fish Tacos with Cilantro-Lime Yogurt Crema- these are just plain good.
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9) Tostada Burgers with Corn Salsa – a fun twist on tostadas with a citrus-y corn salsa.
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10)Fiesta Meatballs – who doesn’t love a good meatball?
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Chicken Power Bowls

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Power up with this quick and easy, complete meal-in-a-bowl. Eating lean protein at every meal, and some snacks, is a wonderful, healthy habit to practice. This substance food helps stabilize blood sugar, keep you fuller longer, reduce fatigue and balance hormone levels. What is a lean protein you ask? Well, chicken breasts (obviously used here), lean turkey & beef, quality fish like salmon, tilapia, cod, halibut, eggs, beans, nuts & seeds. I cooked my chicken breasts in a slow cooker on low during the day for 6-8 hours with sea salt, pepper and a little water for quick prep when I got home.

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Creamy avocado, crunchy sunflower seeds and juicy blueberries pile a top fresh greens for a dynamic tasty salad. My husband has voiced a requirement that salads need to be “interesting”. I still haven’t gotten to the bottom of what defines “interesting”, but this salad received five stars from Klint. So, I guess I could have called them Interesting Chicken Power Bowls (just doesn’t have the same ring to it).

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Whatever it takes to get people to eat vegetables, I’m game. Whether a name change is in order, swapping an ingredient, or adding a healthy dressing. I used a homemade lemon vinaigrette, but a homemade or good, light bottled balsamic would be great as well. Excellent post workout lunch or dinner!

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CHICKEN POWER BOWLS
gluten & dairy free
serves 4

• 1 lb CHICKEN BREASTS, BONELSS, SKINLESS
• SEA SALT AND PEPPER, to taste
• 8 cups BABY KALE & SPINACH MIX (or mixed greens)
• 6 oz FRESH BLUEBERRIES
• 1 SEEDLESS or REGULAR CUCUMBER, sliced
• 20 BABY CARROTS
• 15 oz can GARBANZO BEANS (CHICKPEAS), rinsed & drained
• 4 tsp RAW SUNFLOWER SEEDS
• 1 large AVOCADO, chopped

lemon vinaigrette:
• 2 tbsp OLIVE OIL, EXTRA VIRGIN
• 1 LEMON, juiced
• 1 tsp HONEY, PURE or RAW
• 1/4 tsp ROSEMARY, DRIED, crushed

1. Cook chicken breasts (fresh or frozen) with sea salt and pepper in a crock pot or oven bake (350 F degrees for 20-25 minutes in a covered baking dish sprayed with cooking spray). Shred chicken.

2. Whisk 2 T. olive oil, juice from 1 lemon, honey, rosemary, sea salt and pepper in a measuring cup. Layer 2 cups spinach and kale mix in a large bowl with 2 oz blueberries, about 2/3 cup garbanzo beans, 1/4 of the cucumber, 5 carrots, 1/4 of the avocado, drizzle of vinaigrette, 1 tsp sunflower seeds and additional sea salt and pepper, if desired. Makes 4 bowls. Serving size one bowl.

VARIATIONS: Add raspberries or blackberries, cherry tomatoes or other favorite vegetable.

NUTRITION INFO PER SERVING: 450 Calories, Total Fat 18g, Cholesterol 55mg, Total Carbohydrate 43g, Dietary Fiber 15g, Sugars 11g, Protein 32g

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Chicken & Broccoli Stir Fry (slow cooker meal)

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Slow cookers, aka “Crock Pots”, are a beautiful invention. I’m reminded of its simplicity and ease every time I joyfully pull it out of my cupboard.

This recipe couldn’t be more effortless. One reason I love stir fry is how you can add pretty much any vegetable under the sun. A great avenue for getting 2-3 servings in one meal. I add as many as I can, and frozen mixed varieties are convenient and healthy. But, feel free to use fresh too!

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Chicken breasts slowly simmered in broth, garlic, ginger and colorful produce – an eye catching, complete meal when served over steamed brown rice or quinoa. If you want a side or appetizer to add for dinner parties try my Crispy Asian Green Beans… more tasty vegetables. I love it, healthy food should and can taste good!

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CHICKEN & BROCCOLI STIR FRY (SLOW COOKER)
gluten & dairy free option
serves 6

• 1 1/2 lb CHICKEN BREASTS (thawed or frozen)
• 1 tsp SESAME OIL
• 1 medium ONION, sliced
• 3/4 cup LOW SODIUM VEGETABLE or CHICKEN BROTH
• 1 tbsp GROUND GINGER
• 1 tbsp GARLIC POWDER
• SEA SALT AND PEPPER, to taste
• 20 oz STIR FRY VEGETABLE BLEND, frozen
• 10 oz BROCCOLI FLORETS, frozen
• 1/4 cup LOW SODIUM SOY SAUCE*
• 1 tbsp RICE VINEGAR
• 2 tsp SRIRACHA HOT CHILI SAUCE (optional or to taste)

*Gluten free option: Use wheat-free Tamari soy sauce.

1. Drizzle sesame oil in the bottom of a slow cooker. Layer onion slices, chicken breasts and sprinkle with garlic powder, ginger, sea salt and pepper. Pour in vegetable or chicken broth. Cover and cook on low 6-8 hours, or 3-4 on high.

2. Shred chicken with forks. Stir in frozen vegetables, soy sauce and rice vinegar the last 30 minutes of cooking time; cover and cook on high.

3. Spoon stir fry mixture, with sauce from the bottom, over cooked quinoa or brown rice. Top with hot sauce, extra soy sauce, fresh cilantro and sesame seeds, if desired. Serves 6-8. Serving size about heaping 1 cup.

VARIATIONS: Add any favorite fresh or frozen vegetables, red peppers, carrots, celery, green beans, asparagus. Add 1 Tbsp honey for a little sweetness to sauce.

NUTRITION INFO SERVING: Calories 190, Total Fat 2g, Saturated Fat 0g, Cholesterol 55mg, Total Carbohydrate 14g, Dietary Fiber 4g, Sugars 5g, Protein 29g

PRINT RECIPE – PDF

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