Simple Fried Rice

Have extra vegetables in the fridge and don’t know what to do with them all? Need a meal that’ll last a few days and makes great leftovers? Make some dank fried rice!

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A family friend taught me how to make fried rice when I was little and I always remembered how quick of a dish it was to make.  It wasn’t until recently though that I started making fried rice often, but it’s definitely become a favorite meal in my house because it’s easy and everyone likes it.

I recommend always having rice on hand in the pantry and some low-sodium soy sauce.  I also find having chopsticks at home is great.  Not only are chopsticks appropriate for Asian dishes, but I also use them as a tool when cooking, instead of using tongs.  Chicken, or some meat, or tofu are optional for this dish.

Ingredients: 

-1 cup cooked rice, cooled

-2tbs Canola oil, coconut oil, or sesame oil

-soy sauce (low-sodium)

-pepper

-5 cloves garlic

-2 eggs

-2 carrots, chopped

-2 green onions, chopped

-Ideas for additional vegetables:

-1 head of broccoli or cauliflower

-bok choy or other leafy green vegetables, like pea shoots, kale, etc.

1. Heat oil in large skillet on medium-medium high heat.  When hot, add half the garlic and the leafy greens.  Add a couple tablespoons of water to the pan and cover, allowing the greens to steam for a few minutes. *see below*

2. Once wilted, remove greens from pan using a slotted spoon and keep in a medium or large bowl.

3.  Add more oil to the pan if necessary. Add the rest of the garlic, carrots, and any other vegetable, like broccoli, with a tiny bit of water.  Add pepper.  Cover and allow to steam for about five minutes, or until soft.  Once cooked, remove the vegetables from the pan and add to the bowl of cooked leafy green vegetables.

4.  Crack the eggs in a small bowl and beat with a whisk.  Add the eggs to the pan and scramble.  Once scrambled, turn the heat to medium-low and add the rice, and cooked vegetables.  Add the green onions and add soy sauce, tasting as you pour.

How easy is that??  Now you have meals to get you through the next day or two!

*If you plan to cook some chicken or meat with the dish, I cook the chicken in the pan with oil first before starting the vegetables.  Once cooked, I remove the chicken using a slotted spoon, and the add the garlic and vegetables to the pan.  Once the rice and everything is combined, I then add the chicken in.

Boyfriend-Approved Creamy Cauliflower Sauce

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My new favorite sauce right here.  Creamy, flavorful, and healthy.  Also, a great alternative for Alfredo sauce.  Even cauliflower-haters love it.  All you need is a blender or food processor, a pan, pot, and a slotted spoon. When cooking, make extra so meals are one less thing to worry about during the week. It cuts stress and … Continue reading

Gravy Chicken

This gravy chicken is a pretty simple recipe and tastes damn good, especially the thick gravy on these colder nights.  I recommend pairing this dish with pasta, potatoes, a fresh baguette, or anything that soaks up the sauce.  If you prefer a healthier option to pair with the sauce, try out these cauliflower “mashed potatoes.”

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Here’s the recipe for 2-3 people:

Ingredients

-3 chicken thighs

-10 cloves of garlic (1 head of garlic), separated and peeled

-fresh thyme

-2 tbs cooking oil

-1/2 cup chicken broth

-1/2 cup dry white wine

-2 tbs flour

-1/2 tbs butter

-salt and pepper

1. Heat oven to 400 degrees F.  Heat large, oven-proof pan on stove with cooking oil over medium-high heat.

*Tip*- to tell when the pan is hot enough, sprinkle a few drops of water on the pan. If it sizzles, then it’s ready.

2. Wash chicken and pat dry.  Sprinkle with salt and pepper and place on pan.  Brown the chicken on both sides and turn every couple of minutes for about 8 minutes.  Remove chicken and place on a plate.

3. Reduce heat to medium.  Add the garlic to the pan until it starts to brown, about 3 minutes.  Sprinkle the flour over the garlic and stir until combined.  Add the chicken back to the pot, cover, and place in the oven for 15 minutes.  (If you don’t have a lid, substitute for aluminum foil).

4. Remove pot and place back on stove over medium heat.  Remove chicken to plate.

5. Whisk in the wine and simmer for one minute.  Whisk in the chicken broth, thyme, and a little more salt and pepper.  Reduce heat and simmer, stirring regularly, until sauce thickens.

6. Turn heat off and whisk in butter.  Add chicken back to pot and re-warm.  Taste sauce and add more salt and pepper, if needed.

 

This recipe is a crowd pleaser.  I hope you enjoy!

Maple Glazed Delicata Squash

Over the next few days, I plan to post three new recipes, all which are healthy and easy to cook.

Delicata-squashThis recipe was requested by a friend at dinner last night.  My maple glazed delicata squash comes out so sweet and delicious and is a dish easy to make.  All you need is a few simple ingredients, a cookie sheet, parchment paper, and a small bowl.  It takes approximately 30 minutes to make.  I tend to eyeball a lot, but the following steps have worked for me:

Ingredients

-1 delicata squash (serves 2 people)

-1-2 tbs butter (melted)

-1 tbs organic maple syrup

-1 tbs olive oil (or enough to lightly coat the sides of the squash)

-salt and pepper

-optional: 1 tsp low-sodium soy sauce

Squash

1. Heat oven to 400 degrees F.  Place parchment paper on cookie sheet.

1. Peel the squash.  Remove the end of the squash and discard.  Cut the squash into rings, as seen above, and then scoop out centers with a spoon or clean fingers.  Discard seeds.

2.  Coat both sides of squash rings with olive oil and sprinkle with salt and pepper.

3. In a small bowl or dish, combine melted butter with syrup and optional soy sauce.  Coat rings with the mixture on each side, but save some mixture for basting during cooking.

4.  Lay rings out on cookie sheet and place in oven for 10 minutes. Turn rings over using tongs or chopsticks and baste rings in the butter/syrup mixture.  Place back in the oven for another 10 minutes.  If the squash are not soft then keep in the oven a little longer.

Eat the Rainbow!

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There should be an easy way to know what kinds of fruits and vegetables to eat daily to get the healthful benefits we need.  Luckily, there is an easy way.  Just remember, eat a rainbow every day.  When we eat a rainbow of fruits and vegetables we get the vitamins and minerals we need to live healthy lives.

Fruits and vegetables contain one of three main types of pigment: carotenoids, which give orange and yellow vegetables their colors; flavonoids, which provide blue, red and cream colors; and chlorophyll, which makes greens green.

Here are some examples of foods to eat in order to eat your daily rainbow:

Red- A lycopene, a carotenoid, is a powerful antioxidant that has been associated with a reduced risk of some cancers, especially prostate cancer, and protection against heart attacks.

red apples (contains vitamin C, fiber and antioxidants)

-tomatoes (contains lycopene)

-cranberries (Prevents and treats UTIs, also a source of antioxidants)

-watermelon (contains lycopene)

-strawberries (contains vitamin C and manganese)

-rasberries (reduces inflammation, pain, cancer risk, heart disease risk, diabetes risk, allergies and age-related macular degeneration)

-cherries (contains melatonin, prevents memory loss, decreases inflammation and lowers cancer and diabetes risk)

-red bell pepper (contains vitamin A, vitamin B6 and improves mood and sleep)

Yellow/Orange: High in beta-carotene, which is particularly good antioxidants.

Oranges (packed with Vitamin C)

Carrots (High in antioxidants, beta-carotenes, Vitamin A, and lowers risks of cardiovascular disease. Great for improving eyesight)

Sweet potato (High in vitamin B6, Vitamin A and C, iron, potassium, magnesium, and beta carotenes)

Mango (High in Vitamin A and C, antioxidants and alkalizes the body)

Cantaloupe (contains beta-carotenes, Vitamin A and C, and a wide range of antioxidants)

Winter squash (high in antioxidants)

Apricots (full of beta-carotenes and fiber)

Green: Green vegetables are excellent sources of vitamin K, folic acid, potassium, as well as carotenoids and omega-3 fatty acids.

Broccoli (high in Vitamin K and C, antioxidants.  Contains cancer and inflammation-fighting components and alkalizes the body)

Kale (contains fiber, Vitamins A, C, and K, folate, and packed with protein)

Bok choy (contains antioxidants, Vitamin A, B and C, and calcium)

-Spinach (contains iron, Vitamins A, B2, C, and K, magnesium, manganese, calcium, potassium, and folate)

-Brussel sprouts (high in Vitamins C and K, folate, manganese, Vitamin B6, etc)

Blue/Purple: Rich in anthocyanins, which give these fruits their distinctive colors, may help ward off heart disease by preventing clot formation. They may also help lower risk of cancer.

Blueberries (packed with Vitamin C and antioxidants, improves memory and heart health, fights UTIs)

Blackberries (packed with antioxidants and Vitamins C and K)

Eggplant (contain iron, calcium, fiber, and phyto nutrients)

Prunes (high in antioxidants, fiber, and natural laxative, sorbitol)

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If you have kids who are having trouble eating their fruits and vegetables, one suggestion would be to create a chart together (as seen above), where your kid can write in what foods he or she ate that day under each color of the rainbow.  If you have the time and space, you could also plant a “rainbow garden” together.  Get creative!

(Additional Sources: Color Me Healthy)