Category Archives: Healthy

Casseroles, Crock pot, Healthy, Slow cooker

Crock pot: pork chops & veggie rice casserole

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I openly praise slow cookers all the time for their many qualities. Here is yet another perfect example of a recipe that took me a matter of minutes to prep, then the machine did all the work for me throughout the day so that I came home to a lovely smelling house and a hot meal.

Ingredients:
2 large pork chops (or a small roast)
1 chicken bouillon cube
1/4 cup cornstarch
2 cups water
1 cup milk
1 cup rice
1 cup frozen or fresh chopped veggies of your choice
2 tbsp garlic powder

I also made asparagus on the side. Just put 1 tbsp oil, 2tbsp lemon juice & some sea salt in a pan, and heat over medium until the asparagus starts to blacken and is soft yet firm.

 Step 1: As you can see, I like just taking out pre-frozen meat to use in the crock pot. I took out 2 pork chops I’d bought and frozen weeks earlier. Put the bouillon, corn starch and spices in the crock pot. Add the water and mix well.

 Step 2: Add the rice and veggies and mix into the watery spice mix. Place pork chops on top and cover. Cook on high 4 hours or low 6-8. Give it a good stir once if you can midday.

 The pork chops got so tender the meat literally just fell off the bone. So the small chunks of pork just got mixed into the rice for a casserole.

Since you know what ingredients you put in and can control what/how much vegetables go into this casserole, it is quite healthy. You could make it vegetarian or vegan easily too. Use tofu, add beans, etc. I might try brown rice next time too. Maybe throw in some tomato sauce too. Go crazy.

Healthy, Soups

Lazy won-ton soup

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Sometimes you just get a craving for something specific, you know? Not like a vague “I’m hungry”, no it’s an “I want a peanut butter, honey and banana sandwich on pumpernickel bread” kinda craving. Right now. That’s how I felt about won ton soup the other day. Unfortunately, despite my best efforts for nearly a full year, I have not yet found a satisfactory Chinese restaurant. Don’t get me wrong, I’ve found some great noodle places, sushi and Thai. But I miss the giant buffet-style vats of soup and all you can eat MSG-laden delights from Ohio. Anyhow, I had a bag of frozen pork dumplings I’d bought a few weeks back, plus some fresh produce from the world’s best Farmer’s Market (chain), Sprouts. Apologies if you don’t have this cheap fresh veggie heaven near you. That and some chicken bouillon I always have on hand for soups or a late night snack, and I had dinner for days and happily satisfied taste buds.
Ingredients:
1/2 bag frozen pork dumplings
1 bunch fresh spinach, chopped or 1 package frozen
1 small head cabbage, roughly shredded
1 bunch green onions, diced small
3-4 bouillon cubes + 8 cups water or 8 cups chicken broth
Garlic salt to taste

 Step 1: Chop up all your veggies. Add the bouillon to the water and bring to a boil. Add the veggies & dumplings.

 Step 2: Boil for ~1 hour, or long enough to cook the dumplings and soften the greens. Not recommended to boil longer than about 2 hours, to risk the dumplings falling apart.

The flavors blend so nicely, and 1/2 bag made enough soup to last me about 4 days, at two bowls a day! I love soups so much, and this Lazy Won Ton Soup was just perfect.

Healthy

Spiced pork roast & oven-roasted vegetables

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This is a satisfying, hearty meal that takes so little effort! I’d been craving pork, and roasted veggies is just the best side dish for anything! I had spontaneously decided to try brussel sprouts because they were on sale. Guess what? They are delicious! Trust me, just try it and you will be amazed you ever lived without them.
Pork rub:
1 tsp cayenne or chipotle powder
1 tsp salt
1 tsp black pepper
1 tsp paprika
2 tbsp garlic powder
2 tbsp dried onion
2-3 pound pork roast
5-10 cloves fresh garlic
Vegetables
1 cup fresh broccoli florets
1 cup cauliflower florets
2 cups brussels sprouts
2 stalks celery, in 1″ chunks
3 carrots, in 1″ chunks
1 large potato, diced
1 whole red onion & 1 whole white onion, sliced thin
~1/2 cup olive oil
salt & pepper to taste

 Step 1: Cut slices into pork roast and insert one garlic clove into each. Mix spices together, rub over pork roast. Let sit in refrigerator an hour – overnight.

Step 2: Cut all veggies. Mix well in olive oil to coat, sprinkle on seasonings. Spread in a 9×13 baking pan and roast at 350 for about one hour. Cover to keep broccoli & cauliflower from scorching.

Step 3: Bake pork at 350 for at least 1 hour, covered, or until no longer pink. Remove cover and bake another 15 minutes.

Step 4: The pork should be fork-tender and slightly spicy, while the veggies are crispy-soft and slightly sweet. Enjoy the amazing flavors & textures! Leftover pork can be shredded and covered in BBQ sauce for sandwiches the next day.

Healthy, Soups, Vegan, Vegetarian

Easy Freezer Mexican Soup

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I was hungry for something hot and spicy, and tortilla soup was the first thing that came to mind. I had recently purchased a red beans & rice mix on sale for 78 cents, and realized I had all the rest of the the ingredients in my fridge or freezer, making for a ridiculously fast and easy meal. 
Ingredients:
2 chicken drumsticks
1/2 cup frozen corn
1 packet red beans & rice
1 can diced tomatoes
1/2 cup tri-pepper and onion mix
1 cup salsa
1/4 tsp chipotle pepper powder
Step 1: Add about 4 cups water and all ingredients to a large pot and heat to boiling. Simmer on low for 40-60 minutes. 

 Step 2: Take the drumsticks out and tear the meat off the bone. Return the meat to the pot.

You can use thighs, breasts, or whatever meat you want, or omit the meat entirely. Browned ground beef would probably also be delicious. You can also top with shredded cheddar or sour cream. It is filling, slightly spicy, and has great flavor. Careful, because it does make quite a bit!

Breads, Breakfast, Healthy

Applesauce oatmeal breakfast muffins

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Most mornings I enjoy waking up early enough to make myself a big warm breakfast. But some days I’m just too tired to wake up early. So over the weekend I decided to make myself some muffins that I can freeze and reheat any time. I found a recipe for Applesauce Oatmeal Muffins, and changed it a bit. I added nuts and dried fruit to add a little crunch and flavor. This recipe made 18 muffins, and I would probably eat 2 at a time because they were small. But at just over 50 calories each, that’s an indulgence I don’t have to feel guilty about!

Ingredients:
1 cup old fashion rolled oats (not instant)
1 cup non-fat milk
1 cup flour
1/2 cup unsweetened applesauce
2 egg whites
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
1 tsp. nutmeg
1 tsp. sugar
1 oz chopped mixed nuts
3 diced dried prunes

Step 1: Mix the milk, oats, egg whites and applesauce. Spray a muffin tin and preheat the oven to 400 degrees.

 Step 2: In a separate bowl, combine all the dry ingredients, fruit and nuts of choice.

 Step 3: Mix the wet & dry ingredients, and spoon into the muffin tins.

 Step 4: Bake at 400 for 20 minutes, until dry all the way through and brown on top.

Step 5: Cool and enjoy! Adding 1 cup sugar or brown sugar would likely make them taste even better, but would add more calories.

Healthy

Thai chicken peanut curry

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I had been dying to try out my new Thai cookbook since moving to Colorado, and had a craving for it all week. I looked through it yesterday, and found a recipe for Peanut Chicken Curry for which I had all the ingredients but a few. So I went to the store on the way home from class to pick up those things and whipped up a surprisingly easy and oh-so-tasty dinner!
Ingredients:
2 boneless, skinless chicken breasts, diced
1/2 red onion, diced
1 can coconut milk
1/2 cup chicken broth
1 tbsp oil
1 tbsp diced garlic
2 tbsp curry paste
1/4 cup soy sauce
1/4 cup crushed peanuts
1/2 small cucumber, peeled and seeded
3 tbsp lime juice
1 tbsp brown sugar
RICE
2 tbsp lime juice
1/4 cup green onion
1 cup rice
1 cup chicken stock
Cilantro, if you can find it. King Soopers didn’t have any. 🙁
 
Step 1: Dice the onion small, cook in a frying pan with 1 tbsp oil for 1-2 minutes. Add coconut milk and chicken stock. Simmer 2 minutes.

 Step 2: Dice up the chicken.

 Add diced chicken, garlic and curry paste. Bring to a boil and simmer about 10 minutes.

 Step 3: Cut up pineapple, cucumber and crush peanuts. Meanwhile, boil or microwave the cup of rice in chicken stock.

 Step 4: Once chicken is cooked through, add pineapple, cucumber, lime juice, soy sauce, sugar and peanuts. Simmer 1-2 minutes and serve immediately.

 Step 5: To cooked rice, add lime juice and onions (or cilantro) and fluff.

Cilantro would definitely kick the rice up a notch, but no complaints here! Sure cucumber, chicken and pineapple seems like a weird combo, but it really is delicious! Sweet but complex, the flavor is fantastic! The original recipe calls for fish sauce, lemongrass and lime leaves too, but I don’t think the taste suffers at all by omitting them. Prep took about 15 minutes, cooking took less than 30. Totally worth it!

Breakfast, Eggs, Healthy, Vegetarian

Tomato & green onion omelet

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I had recently made meringues and had the yolks left over. So the next morning I made myself an omelet. Easy and delicious, and keeps me from wasting perfectly good eggs. 
Ingredients: 
1 roma tomato, diced
~2 tsp diced green onion
2 egg yolks
1 whole egg
sprinkle cheddar cheese
Step 1: Dice up the tomato & green onion.
Step 2: Whip the eggs, add an ounce of milk if you like.
Step 3: Spray a small frying pan with oil, heat over medium and add the eggs. Season with salt & pepper or seasonings of choice. 

Step 4: As the eggs begin to cook, use a spoon or spatula to push the sides down and mix the middle a little. This helps to move the cooked egg and cook the rest.
Step 5: Once most of the egg has set, add tomato & onion. Once you can shake the pan and the egg isn’t very runny at all, flip the omelet. Cook the other side for a minute or 2, until cooked all the way through.
Step 6: Put onto a plate and sprinkle with cheese if desired. Enjoy!

Casseroles, Healthy

Easy chicken, rice & veggie casserole

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For a day when you want to spend minimal time cooking, but want something hot, filling and delicious. It takes only minutes to prepare, then you just stick it in the oven and forget about it for a while. It is also extremely versatile, since you can use any mixture of frozen or fresh veggies.

Ingredients:
1 boneless skinless chicken breast, diced in 1in cubes
1 cup water
1/2 cup milk
3/4 cup jasmine rice (or any kind)
1 bag frozen mixed vegetables
1 cup salsa
~1/4 cup shredded cheese

Step 1: Dice chicken (and veggies if using fresh, make about 2-3 cups worth).
Step 2: In a greased 9×9 casserole dish, add all ingredients and mix well. Bake, uncovered at 375 for 90 mintues or 400 for 1 hour. Rice & chicken should be fully cooked. If crunchy or chicken is still pink, bake 20 minutes longer.

Super simple, and delicious. I used a mix that included beans, so I’m sure the protein & fiber was a bit higher, but so were the calories. But it’s worth it for 2 tasty dinners plus lunch the next day!
As always, to make it vegetarian don’t use chicken, and for vegan use veggie stock instead of milk and omit the cheese.

Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving: ~1 cup
  • Calories: 280.2
  • Total Fat: 5.6 g
  • Cholesterol: 57.8 mg
  • Sodium: 544.4 mg
  • Total Carbs: 31.4 g
  • Dietary Fiber: 5.3 g
  • Protein: 27.1 g

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2253930

Breakfast, Eggs, Healthy, Vegetarian

Spinach & feta egg white omelet

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I had some egg whites still left from my coconut cream pie the other day, so I decided to take an extra 10 minutes and make a hearty breakfast. I had spinach and green onions which I had recently bought, and some feta still in the fridge, so that left itself perfectly to my egg white omelette. And I calculated it on Sparkpeople.com, the whole thing is just barely over 100 calories!
Ingredients:
2 egg whites, slightly beaten
1 handful spinach, cut or torn (~1/4 cup)
1 green onion, diced
1 tbsp feta

 Step 1: Heat a skillet and spray with oil. Add the egg whites, torn spinach, onion and feta on top. Heat until you can see the egg bubbling and a spatula lifts the edge completely.

 Step 2: If you’re brave or talented, you can simply flip the omelet by tossing the skillet. However, I used 2 spatulas on either side to lift and flip. Cook another 2-3 minutes over medium heat, until egg is full cooked and beginning to brown.

 The feta delivers nice little pockets of salty cheesiness, the green onion is still slightly crunchy and flavorful and the spinach is perfectly wilted. Enjoy with your favorite breakfast beverage. As always, substitute whatever veggies and/or cheese you prefer.

Crock pot, Healthy

Crock Pot Indian Yellow Chicken Curry

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Over the weekend we went to an Indian restaurant downtown and the food was absolutely excellent! This inspired me to try my hand at Indian cooking, because it is generally healthy and uses spices which are great for you. The spices were by far the biggest investment, but I can use them many many times, so the cost per use is not too bad. As long as you’re willing to invest in good spices and cook Indian food several times, it is worth it! The original recipe I found here, and there are tons of great Crock Pot recipes if you’re pressed for time during the day and looking for ideas. I of course altered it to fit what I had, and the results were pretty darn good. This makes about 5 servings of curry, and 2 of rice. But I would recommend making fresh rice when you eat the leftover curry anyways.
Ingredients:
2 boneless skinless chicken breasts, diced
SAUCE
2 tbsp cream of coconut (I was supposed to use 1 can of coconut milk. Couldn’t find it at King Sooper, so I figured cream of coconut would be the same. False, it is thick like syrup and WAY sweet! So I omitted the sugar from the original recipe, and added a lot less of this, hoping the coconut flavor would still be there.)
1 cup skim milk  (Since I didn’t have enough liquid from the lack of coconut milk.)
1/2 cup sour cream
1 small can tomato sauce
SPICES
2 tbsp curry powder
1 tbsp cumin (mine was not ground)
1 tsp ground coriander
1 tsp turmeric
1 tsp red Thai spice (for a bit of a kick. Can use Tabasco or omit for no ‘bite’)
1 tsp ground ginger
1/4 cup chopped cilantro
VEGGIES
1/2 can garbanzo beans
1/2 vidalia onion, diced small
3 cloves garlic, diced small
1/4 red bell pepper, diced
1 cup fresh green beans, cut into 1 inch pieces
1 small sweet potato, diced
1 cup rice (basmati or jasmine is best)
1 1/2 cup water to boil rice
1/4 cup chopped cilantro

 Step 1: Whisk the tomato sauce, milk, sour cream, and coconut. Add all your spices and set Crock Pot to heat up.

 Step 2: Dice up all your veggies, chicken, garlic, etc.

 Step 3: Add the chicken and mix to coat with sauce. Add the veggies on top. You could choose not to mix them in, they will steam as the Crock Pot cooks.

 Step 4: Cook on high for 4-5 hours or low 7-8. Mix once or twice. It smells divine after an hour or 2!

 Step 5: Cook rice according to directions. Add in chopped cilantro when finished, fluff with a fork.

Step 6: Serve curry over rice, and enjoy! The chicken is so tender and flavorful, the potatoes and chickpeas add a nutty, soft texture, and the green beans are cooked perfectly. You could certainly omit the chicken and maybe add extra veggies like eggplant or mushrooms to make this a hearty vegetarian dish. I will definitely make this again, especially since I have all the spices now. I will remember to get coconut milk next time though!