Tag: Lunch

Grilled chicken and pineapple skewers

Grilled chicken and pineapple skewers

The perfect combination of sweet and savory! and a great way to get in a little extra fruit.
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Ingredients
  

  • 1/2 cup tamari gluten free soy sauce or regular soy sauce is fine
  • 1/2 cup 100 percent pineapple juice Trader Joe’s
  • 1/2 cup brown sugar
  • 2 cloves garlic chopped
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 6 chicken thighs trimmed of fat cut into 1 inch pieces
  • 1 pineapple thinly sliced
  • cilantro for garnish

Instructions
 

  • Trim the chicken thighs of all fat and cut into one inch pieces.
  • Whisk together first six ingredients until sugar is dissolved.
  • Preheat grill.
  • Put chicken into a plastic bag and top with marinade. Place in the refrigerator overnight or for at least one hour.
  • Thread chicken on skewers alternately with thinly sliced pieces of pineapple. Discard marinade.
  • Place on a hot grill for about 6-8 minutes on the first side. Flip over and cook until done or until an instant read thermometer reaches 175 degrees about 6 – 8 more minutes. Watch closely.

Notes

Nutrition
Calories: 511kcal | Carbohydrates: 33g | Protein: 30g | Fat: 28g | Saturated Fat: 7g | Cholesterol: 166mg | Sodium: 2049mg | Potassium: 483mg | Sugar: 30g | Vitamin A: 130IU | Vitamin C: 3.4mg | Calcium: 49mg | Iron: 2.1mg

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Easy Fresh Spring Rolls!

Easy Fresh spring rolls

These are a fun and fresh way of getting your veggies (or fruit) into your diet and are super easy to make!
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Prep Time 25 minutes
Servings 5 Rolls

Ingredients
  

  • Dipping Sauce
  • 1 clove garlic minced
  • ½ cup peanut butter
  • ¼ cup Duke’s Mayonnaise
  • 1 Tbsp. soy sauce
  • 2 Tbsp. seasoned rice vinegar
  • 1 tsp. honey
  • 1 tsp. red pepper flakes
  • 2 green onions finely chopped
  • Spring Rolls
  • 8 clear edible rice paper sheets
  • ½ lb. cooked peeled, deveined shrimp, shopped if desired
  • 1 cup grated carrots
  • 2 cups shredded cabbage
  • 1 cup cooked rice vermicelli noodles
  • 1 bunch cilantro washed

Instructions
 

  • Dipping Sauce:
  • Combine all ingredients in a bowl. Cover with plastic wrap and refrigerate until use.
  • Spring Rolls:
  • Dip a sheet of rice paper wrapper into a pan of warm water until rehydrated, about 5 seconds. Lay on a clean, flat work surface.
  • Lay a small amount of shrimp, carrot, cabbage, vermicelli and cilantro down the middle of the rice paper sheet.
  • Carefully roll the spring roll burrito-style, tucking in the sides, and folding the closes part of the rice paper towards the opposite end. Use caution when rolling, if rolled to tightly the spring roll will split.
  • Place completed spring rolls on a plate, serve immediately with dipping sauce.

Notes

Variations
Many ingredients are suitable for this recipe including snow peas, avocado, fresh basil, mint, cooked pork or chicken, tofu for our vegans out there and bell pepper. For a fun change try slicing up some fruit and using a chocolate dip sauce.

Socca “Pizza” with Fresh Chickpea Pesto

Socca “Pizza” with Fresh Chickpea Pesto

Versatile chickpea flour (which happens to be gluten free) may not be as beloved as standard all-purpose—but we think that may be about to change. It's used to make socca, a Mediterranean chickpea pancake, which we top with a fresh chickpea pesto and goat cheese to turn it into a socca pizza. While it isn't a pizza in the technical sense, it still satisfies cravings for something doughy and cheesy.
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Ingredients
  

  • For the Socca:
  • 1 cup chickpea flour
  • 1 teaspoon salt
  • ¾ cup water
  • 2 tablespoons olive oil
  • 1 garlic clove finely grated
  • Pinch cumin
  • Freshly ground black pepper to taste
  • For the Chickpea Pesto:
  • 8 ounces 4 cups whole fresh green chickpeas, shucked (1 cup)
  • Kosher salt to taste
  • ¼ cup olive oil
  • ¼ cup fresh chervil leaves
  • 2 tablespoons lemon juice
  • 1 tablespoon pistachios
  • 1 teaspoon lemon zest
  • 1 garlic clove roughly chopped
  • For Assembly:
  • 1 tablespoon olive oil plus more for drizzling
  • 2 ounces goat cheese crumbled (¼ cup)
  • 1 serrano chile thinly sliced
  • Chopped pistachios for garnish
  • Mâche rosettes for garnish
  • Chervil leaves for garnish
  • Flaky sea salt for garnish

Instructions
 

  • Make the socca: In a large bowl, whisk all the ingredients together until a smooth batter forms. Cover in plastic wrap and let sit for 1 hour.
  • Meanwhile, make the chickpea pesto: Bring a small pot of water to a boil and prepare an ice bath. Season the water with salt. Add the fresh chickpeas and cook until tender, 2 minutes. Using a slotted spoon, transfer the chickpeas to the ice bath. Once cool, drain the chickpeas and remove their thin shells around the green centers. Transfer the chickpeas to a small food processor with the remaining pesto ingredients. Pulse until a smooth paste comes together, then season with salt.
  • Assemble the socca pizza: Preheat the broiler with the rack 6 inches away from the heat source. In a 10-inch ovenproof, nonstick pan, heat the olive oil over medium-high heat. Pour the batter into the pan, swirling to cover the entire surface, then transfer the pan to the oven. Bake until the socca sets, 5 to 6 minutes.
  • Remove the pan from the oven. Spread the chickpea pesto over the socca and dot with the goat cheese. Return to the oven and broil until the cheese is slightly golden, 4 minutes more. Transfer the socca to a board and top with the sliced serrano, chopped pistachios, mâche and chervil. Drizzle with olive oil and garnish with flaky sea salt, then serve.

Two-step sausage and lentil salad!

Two step sausage and lentil salad

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Ingredients
  

  • 1 pkt Garlic & Herb Beef Sausages
  • 2 x 400g cans brown lentils rinsed, drained
  • 250 g cooked baby beetroot cut into wedges
  • 1/2 cup Coles Marinated Danish Fetta drained reserving marinade
  • 60 g Spinach

Instructions
 

  • Heat a greased frying pan over medium-high heat. Cook the sausages, turning occasionally, for 8 mins or until cooked through. Halve diagonally.
  • Arrange the lentils, beetroot, fetta and spinach on a serving platter with the sausage. Drizzle with 1/4 cup (60ml) of the reserved marinade and season to serve.

Vegan Chili

Vegan Chili

With the amount of bad quality meat (that is somehow still expensive?!) this is an amazing alternative! Not to mention how great comfort food is in this cold weather.
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Ingredients
  

  • 3 tbsp olive oil
  • 2 sweet potatoes peeled and cut into medium chunks
  • 2 tsp smoked paprika
  • 2 tsp ground cumin
  • 1 onion chopped
  • 2 carrots chopped
  • 2 celery sticks chopped
  • 2 garlic cloves crushed
  • 1-2 tsp chilli powder depending on how hot you like it
  • 1 tsp dried oregano
  • 1 tbsp tomato purée
  • 1 red pepper cut into chunks
  • 2 x 400g cans chopped tomatoes
  • 400 g can black beans drained
  • 400 g can kidney beans drained

Instructions
 

  • STEP 1
  • Heat the oven to 200C/180C fan/gas 6. Put the sweet potato in a roasting tin and drizzle over 1½ tbsp oil, 1 tsp smoked paprika and 1 tsp ground cumin. Give everything a good mix so that all the chunks are coated in spices, season with salt and pepper, then roast for 25 mins until cooked.
  • STEP 2
  • Meanwhile, heat the remaining oil in a large saucepan over a medium heat. Add the onion, carrot and celery. Cook for 8-10 mins, stirring occasionally until soft, then crush in the garlic and cook for 1 min more. Add the remaining dried spices and tomato purée. Give everything a good mix and cook for 1 min more.
  • STEP 3
  • Add the red pepper, chopped tomatoes and 200ml water. Bring the chilli to a boil, then simmer for 20 mins. Tip in the beans and cook for another 10 mins before adding the sweet potato. Season to taste then serve with lime wedges, guacamole, rice and coriander. Will keep, in an airtight container in the freezer, for up to three months.

Notes

kcal
367
fat-10g, saturates-2g, carbs-48g, sugars-22g, fibre-17g, protein-12g, salt-0.6g

Buffalo Cauliflower

Buffalo Cauliflower

An easy recipe for buffalo cauliflower, made with no flour and served with yummy blue cheese dressing and celery. P
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Ingredients
  

  • Blue Cheese Dressing:
  • 1/3 cup sour cream
  • 1 tablespoon avocado oil mayonnaise
  • 1/4 teaspoon Diamond Crystal kosher salt not fine salt
  • 1/4 teaspoon garlic powder
  • 2 tablespoons crumbled blue cheese
  • Buffalo Sauce:
  • 2 tablespoons unsalted butter
  • 1/4 cup hot sauce
  • 1/2 teaspoon garlic powder
  • Buffalo cauliflower:
  • 1 lb. fresh cauliflower florets
  • 2 tablespoons olive oil
  • 1/2 teaspoon Diamond Crystal kosher salt not fine salt
  • 1/2 teaspoon garlic powder

Instructions
 

  • Preheat the oven to 450 degrees F. Line a rimmed broiler-safe baking sheet with parchment paper.
  • Make the blue cheese dressing by mixing all its ingredients in a small bowl. Cover and refrigerate until ready to use.
  • Make the buffalo sauce: In a large microwave safe bowl, melt the butter. Whisk in the hot sauce and garlic powder. Set aside.
  • In another large bowl, toss the cauliflower florets with the olive oil, salt and garlic powder. Spread on the baking sheet and roast until tender-crisp, about 15 minutes.
  • Switch the oven to broil and set an oven rack 6 inches below the heat element (not directly below).
  • Whisk the hot sauce mixture again. Add the roasted cauliflower florets and toss to coat. Return the cauliflower florets to the baking sheet and broil until browned and bubbly, keeping a close eye on them so they don’t burn, 2-3 minutes.
  • Serve the buffalo cauliflower hot, with the blue cheese dressing and celery sticks.

Notes

Amount Per Serving
Calories 215Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 9g56%
Sodium 700mg30%
Carbohydrates 7g2%
Fiber 3g13%
Sugar 3g3%
Protein 4g8%

Chicken pesto pasta.

CHICKEN PESTO PASTA

This chicken pesto pasta is spaghetti tossed in pesto sauce with seasoned chicken, tomatoes and basil. An easy dinner option for a busy night! Pasta is easy, inexpensive and kid friendly which means we eat it all the time at my house! This pesto chicken pasta is a family favorite that’s ready in 30 minutes or less.
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Ingredients
  

  • 1 lb boneless skinless chicken breasts or you can use pre-cooked chicken like rotisserie chicken simply skip the chicken cooking steps below
  • 2 teaspoons olive oil
  • 1 1/2 teaspoons Italian seasoning
  • salt and pepper to taste
  • 10 ounces spaghetti or any other pasta shape you like!
  • 3/4 cup basil pesto look for it in the refrigerated section
  • 3/4 cup diced tomatoes
  • 1/4 cup finely grated parmesan cheese
  • 1 tablespoon chopped fresh basil can also use parsley

Instructions
 

  • Bring a large pot of water to a boil and add salt to taste. Cook the pasta according to package directions.
  • While the pasta is boiling, cook the chicken. Season the chicken on both sides with Italian seasoning and salt and pepper to taste. Heat the olive oil in a large pan over medium high heat and add the chicken to the pan.
  • Cook for 4-5 minutes per side or until cooked through. Cook time may vary depending on the thickness of your chicken breasts.
  • Drain the pasta and return to the pot. Add the pesto and toss to coat evenly.
  • Cut the chicken into slices and arrange it on top of the pasta.
  • In a small bowl, combine the tomatoes, basil and salt to taste.
  • Sprinkle the tomato mixture and parmesan cheese over the top of the chicken and pasta, then serve immediately.

Notes

NUTRITION
Calories: 526kcal | Carbohydrates: 59g | Protein: 38g | Fat: 15g | Saturated Fat: 5g | Cholesterol: 81mg | Sodium: 570mg | Potassium: 671mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1090IU | Vitamin C: 5.5mg | Calcium: 191mg | Iron: 2.4mg

Southwest Stuffed peppers.

Southwest Stuffed peppers.

Looking for a budget friendly recipe? You’ve come to the right place. These Southwest Stuffed Peppers will keep your stomach and wallet full coming in at only $1.06 per serving.
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Ingredients
  

  • 3 red bell peppers
  • 1/4 cup quinoa
  • 1 tablespoon olive oil
  • 1 small onion
  • 1 clove garlic minced
  • 1/2 14.5 oz can black beans, drained and rinsed
  • 1/2 14.5 oz can corn, drained and rinsed
  • 1/2 14.5 oz can no-salt-added diced tomatoes, drained
  • 1/2 cup cheddar cheese shredded
  • 1/2 avocado sliced
  • salt and pepper to taste

Instructions
 

  • Preheat oven to 350 degrees F. Spray a baking sheet with nonstick cooking spray. Slice pepper in half lengthwise, place on baking sheet. Bake for 10 minutes.
  • Cook quinoa according to package directions.
  • In a saute pan, heat olive oil over medium-high heat. Add onions, saute until translucent. Add the beans, corn, tomatoes, and cooked quinoa and cook until heated through. Stir in cheese.
  • Remove peppers from oven and stuff with bean mixture. Bake for an additional 5 minutes.
  • Remove from oven and top with avocado slices.

Colorful Quinoa and Pecan Salad.

Colorful Quinoa and Pecan Salad

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Ingredients
  

  • Salad
  • 3 cups cooked tricolor quinoa* as directed on package
  • 2 cups seedless cucumber diced with skin
  • 1 cup mango diced
  • 1 cup cooked beets** sliced and divided
  • 1/2 cup pecans chopped
  • 3 tbsp hemp seeds
  • Dressing
  • 1/4 cup olive oil
  • 1/4 cup lime juice
  • 1/4 tsp sea salt
  • 1 garlic clove minced, or 1/4 tsp garlic powder
  • 2 tbsp cilantro

Instructions
 

  • In a large bowl, combine cooked quinoa, cucumber, mango, ½ cup beets, pecans, and hemp seeds. Mix well, top with the remaining beets, and set aside.
  • In a small bowl, whisk together the olive oil, lime juice, sea salt, minced garlic or garlic powder, and cilantro. Mix until emulsified.
  • Drizzle dressing over the salad and serve.

Notes

Nutrient Analysis:
Serving size: 1 cup Calories: 240 calories, Fat: 15 grams, Saturated fat: 1.5 grams,Carbohydrates: 23 grams, Sugar: 6 grams, Sodium: 95 milligrams, Fiber: 4 grams,Protein: 5.5 grams, Cholesterol: 0 milligrams
*Freezing quinoa: Freeze either in freezer safe airtight bags, containers, or glass containers. If freezing in freezer safe bags, lay the quinoa down flat. Label and date the bag. For the best flavor, quinoa can be frozen for one month. Defrost in the refrigerator overnight.
**For beets: Place 2 inches of water on the bottom of a saucepan and bring to a boil. Place beets in the steamer basket and add the basket to the pot, cover and steam for 15 minutes. Beets are cooked when you can easily glide a fork into to the center.

Ground Turkey and Sweet Potato Burgers.

Ground Turkey and Sweet Potato Burgers

These easy ground turkey sweet potato burgers offer a delicious, flavorful twist on your original turkey burger. Sweet potato patties are chock full of antioxidants and can be made as a paleo turkey burger and gluten free turkey burger without the bun.
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Ingredients
  

  • 2 medium sweet potatoes
  • 1 lb ground turkey
  • ½ tsp garlic powder
  • ¼ tsp Italian seasoning
  • 1/8 tsp ground ginger
  • dash of sea salt
  • 1/8 tsp pepper
  • 1 tbsp olive oil

Instructions
 

  • Cook sweet potatoes (I microwaved mine for about 6 minutes).
  • Mix the mashed sweet potatoes and ground turkey together with the garlic powder, italian seasoning, ginger, salt and pepper Form into 4-5 large patties
  • Heat a large skillet over medium-high heat with 1-2 tbsp olive oilCook the patties for about 4-5 minutes on each side until browned and cooked all the way through. Top with cilantro, avocado and sautéed onions/peppers
  • Topping ideas: Avocado, Cilantro, Sautéed onions and peppers, BBQ sauce

Notes

Nutrition Information: YIELD: 6 SERVING SIZE: 1
Amount Per Serving: CALORIES: 254  TOTAL FAT: 16g  SATURATED FAT: 4g   TRANS FAT: 0g    UNSATURATED FAT: 10g   CHOLESTEROL: 80mg    SODIUM: 104mg   CARBOHYDRATES: 9g   FIBER: 1g   SUGAR: 3g   PROTEIN: 20g