Easy Teriyaki Chicken and Vegetables

Easy Teriyaki Chicken and Vegetables

from:  happyfoodhealthylife.com

Ingredients

• 2 tablespoons olive oil
• 2 lbs chicken breast, chopped
• 1 yellow bell pepper, diced
• 1 red bell pepper, diced
• 2 garlic cloves
• 12oz broccoli
• 4 large carrots, sliced
• 16 asparagus spears, chopped
Teriyaki Sauce
• 2 tablespoons ginger, chopped
• 1/3 cup low sodium soy sauce
• 1/3 cup cold water
• 2 teaspoons cornstarch
• 1/3 cup honey

Instructions

1. Mix all of the sauce ingredients in a small saucepan and cook over medium to low heat, stirring occasionally, until thickened (about 5 minutes).
2. Heat the olive oil in a large sauté pan, over medium to high heat. Add the chicken and peppers and cook, stirring occasionally, until the chicken is cooked through (about 6-8 minutes). Add the garlic and cook for another minute.
3. While the chicken is cooking, cook your other vegetables until crisp tender. They can be put in a microwave safe dish and microwaved for 6-7 minutes, roasted in the oven, or cooked in a steamer.
4. Stir together the teriyaki sauce, chicken and vegetables until everything is coated. Serve over whole grain brown rice or rice noodles.

White Chicken Chili

This White Chicken Chili is so flavorful.  Link here.

White Chicken Chili

Recipe by Our Best Bites

I call this a chili, but it’s really a soup consistency.
If you want it thicker, just reduce the amount of broth.

1 T Extra virgin Olive Oil
1 lb boneless chicken, cubed (about 3-4 boneless, skinless breasts)
1 medium onion, diced
3-4 cloves garlic, minced
2 cans Great Northern Beans
1 3.5 oz can green chilies
1/2 t cumin
1/2 t dried oregano leaves
1/2 t coriander
1/2 t salt
fresh cracked pepper
1 lime
1/2 C chopped cilantro

1 32oz box chicken brothCondiments: (in addition to measurements above)
Sour cream
Chopped cilantro
Pepperjack or Jack cheese, shredded
Avocado
Tortilla Chips or make your own tortilla strips

In a large pot, heat olive oil. Add chopped onion and cook for about 2 minutes- just until it starts to become translucent. While onions are cooking, drain beans and rinse with cold water and set aside. Sprinkle chopped chicken with a little salt and pepper and add to pot. Add garlic as well. Cook until there’s no more visible pink on the chicken, probably 3-4 minutes.Then add green chills- along with all of the juices in the can. Add beans, cumin, oregano, coriander, salt, and a few turns of fresh cracked pepper. Stir to combine and then add chicken broth.Bring to a boil and reduce heat to a simmer. Simmer uncovered for 10-15 minutes. Remove from heat and add the juice from one lime and the 1/2 C chopped cilantro. Add salt and pepper to taste.

Ladle into bowls and top with sour cream. Serve with condiments. If you don’t have all those condiments- at least have sour cream! But honestly, it’s best with everything 

Makes about 8 cups of soup.

Cowboy Quesadillas from Our Best Bites

Cowboy quesadillas
quick ,easy, delicious

Cowboy Quesadillas
Recipe by Our Best Bites

1/2 C white rice
1/3 C black beans
1 cup diced cooked chicken
1/3 C fresh frozen corn kernels (no need to thaw)
2/3 C diced tomato
3 Tbs sliced green onion
1 1/2 C shredded cheese (any type or combo you like)
1/4 C bbq sauce
6 small tortillas (fajita size, about 6″)

Dipping Sauce
equal parts bbq sauce and ranch dressing (here’s our favorite)

Combine rice, beans, chicken, corn, tomato, green onion and shredded cheese.  Add bbq sauce and stir to combine.  Place about 1/3 C of mixture on half of each tortilla and fold over to close.

Heat a skillet to medium heat on the stove top.  When hot, spray lightly with cooking spray, or drizzle with canola or olive oil.  Place quesadillas in pan and cook for 2-4 minutes or until golden brown and slightly crisp.  Flip and repeat on opposite side.  Cool for a few minutes and then serve with BBQ-Ranch dipping sauce.

Can be modified to gluten free by using gluten free bbq sauce, and corn tortillas

Slow Cooker Taco Chicken from Our Best Bites**

recipe to come

Chicken Fajitas (Seasoning Mix)**

recipe to come

Creamy Potato Crockpot Soup

Creamy Potato Crockpot Soup
from: Nikki Holmstead

5 lbs of Russet potatoes, washed but not peeled. Diced into 1/2 in cubes
1 large yellow onion, diced (use as much or little onion as you like)
4 cloves of garlic minced (feel free to add more if you love garlic)
8 cups of chicken stock
16 oz cream cheese (low fat works great)
1 tbs seasoned salt or all purpose seasoning

Garnishes:

Crumbled Bacon
Shredded Cheese
Green Onions

Add potatoes, onion, garlic, seasoning and chicken stock to slow cooker. Cook on high for 6 hours or low for 10 hours. (When I halved this reciped it took less time to cook about 1-2 hours less.)
Remove 1/2 to 1/3 of the soup and puree. An immersion blender works great for this, but a potato masher would work or a hand mixer. Return pureed portion to the crockpot with the cream cheese.
Stir until the soup is well blended. Allow cream cheese to melt and heat through.
Serve with your choice of garnishes. Tastes great in bread bowl.

Mexi-Corn Zucchini

This is a new favorite dish for me. The boys think it's torture. I think it's tastey and I feel so healthy eating it.

Mexi-Corn Zucchini
from: Set for Life: Eat More, Weigh Less, Feel Terrific by Jane P. Merrill and Karen M. Sunderland

Ingredients:
-1/2 lb. extra lean ground beef
-1/4 c. onion chopped
-1/2 - 1 whole green pepper, chopped
-1-2 zucchini sliced 1/2 inch thick (or so)
-1 8 oz. can tomato sauce
-2-3 fresh tomatoes, chopped
-1-2 c. frozen or fresh corn (or I'm sure 1 can of corn would be fine too)
-1/2 tsp. salt
-1 tsp. mild chili powder

Brown ground beef, onion, green pepper. Drain well. Add remaining ingredients. Cover and simmer 15 minutes or until zucchini is tender. Yield 4-6 servings.

Sloppy Joes, Healthified

I think this is very tasty ( my kids not so much).

Sloppy Joes or Barbeque
from: Set for Life: Eat More, Weigh Less, Feel Terrific by Jane P. Merrill and Karen M. Sunderland

Ingredients:
-1 lb. extra-lean ground beef
-1/4 - 1/2 onion chopped
-1 c. cooked rice ( white or brown, we're still working our way up to brown so I always use white)
-1 10 1/2 oz. can chicken gumbo soup
-1 TBSP chili powder
-1/2 tsp. salt
-2 TBSP ketchup
-2 TBSP bbq sauce
-6-8 whole wheat (or white) hamburger buns

Brown ground beef and onion. Drain fat. Add rice, soup, seasoning, ketchup, and bbq sauce. Simmer slowly, uncovered, for about 15 minutes. Serve between hamburger buns ( and we usually throw some shredded cheese on top). Yield 6-8

Shepherd's Pie

Love this.

Shepherd's Pie
adapted from: Set for Life: Eat More, Weigh Less, Feel Terrific by Jane P. Merrill and Karen M. Sunderland

Ingredients:
-1/2 lb. extra lean ground beef
-1/4 c. onion, chopped
- salt and pepper to taste
-1/8 tsp. oregano
-1 can cut green beans, drained
-1 10 3/4 oz. can tomato soup
-2-3 c. mashed potatoes
-shredded cheddar cheese
-paprika (optional)

Brown ground beef and onion until meat is brown. Drain well. Stir in seasonings. Layer in glass baking dish (8x8 is what I usually use) the ground beef, canned green beans, the tomato soup spread evenly, the mashed potatoes spread evenly, and then sprinkle with shredded cheese and paprika. Bake at 350 degrees for 25 minutes or until bubbly and hot.

Turkey (or Chicken) Topper

Good way to use up leftover turkey or chicken.

Turkey (chicken) Topper
from Set for Life: Eat More, Weigh Less, Feel Terrific by Jane P. Merrill and Karen M. Sunderland

Ingredients:
-2 c. cooked and diced turkey and chicken
-1 tsp. instant minced onion
-1 10 3/4 oz. can cream of mushroom soup, low fat
-1/2 c. skim milk
-1 c. cooked mixed vegetables (your choice of veges)
-4-6 baked potatoes

Combine turkey or chicken, onion, soup, milk and vegetables in a medium sized saucepan. Cook until sauce is thick and hot. Thin with more milk if desired. Serve over baked potatoes.

Cinnamon Crescents

I made these for the first time this morning for breakfast and they were so yummy. Just sweet enough, but not overly sweet at all. Evin loved them too. It is a lightened version of a favorite bakery treat. It really was a delightful breakfast served with hard boiled eggs, fruit (apples and pears), and a cup of milk. And it was very easy.

Cinnamon Crescents (Holly Clegg, The New Holly Clegg Trim and Terrific Cookbook)

Makes 8

Ingredients
1/4 cup light brown sugar
1/4 cup chopped pecans (I used walnuts)
1 tsp. ground cinnamon
2 cups baking mix (like Bisquick Baking Mix)
1 TBSP sugar
1/2 cup cold water
3 TBSP margarine, softened ( I used butter)
Glaze (recipe follows)

Preheat oven to 425 degrees. In a small bowl, combine the brown sugar, pecans, and cinnamon; set aside. In a separate, large bowl, mix the baking mix, sugar, and water until a soft dough forms; beat vigorously for 30 seconds. Roll the mixture into a ball with hands dusted with baking mix so the dough will not stick. Knead 1 minute. Pat or roll the dough into a 10-12 inch circle. Spread with the margarine and sprinkle the brown sugar mixture, and cut into eight wedges. Roll up, beginning at wide edges, to point. Place crescents on an ungreased ( although I lightly greased it) baking sheet; shape into a semicircle. Bake for 10 minutes, or until golden brown. Cool slightly on the baking sheet; drizzle with the glaze ( see recipe below)

Glaze

1/2 c. confectioners sugar
1 TBSP margarine ( I used butter)
1/4 tsp vanilla extract
1 TBSP water

In a small bowl, mix the confectioners sugar, margarine, vanilla and water with a fork, adding more water as needed, until blended and smooth.

Nutritional Facts ( if you make substitions i.e. butter it would change )
Calories - 261 Carbs - 35 Fat - 13 Fiber - 1

Taco Soup

Here is my version of taco soup that may be exactly like someone else's version, but between the two versions I have seen, this is a hybrid. So I call it mine.

Taco soup

-2 cans, drained and rinsed (or 2 cups soaked and cooked,if using fresh) of beans of your choice ( I usually use pinto and black)
-1/2 lb. to 1 lb. ground beef, browned with 1/2 an onion and a few cloves of garlic
- 2 cans of tomatoes, UN-drained
-1 can whole kernel corn, UN-drained
- 1 envelope dry Ranch dressing mix
-1 envelope of Taco Seasoning

Throw everything in the crockpot. Add water to just cover ingredients. Stir a couple of times, and cook on Low for about 5-6 hours. Top with crushed tortilla chips, shredded cheese, sour cream and/or chopped green onions.

Black Bean and Corn Salad

This is from Holly Clegg's cookbook, Trim and Terrific: Meals on the Move. It's one of my favorite cookbooks. And this is one of my favorite recipes from that cookbook, if not THE favorite. And it is very nutritious to boot.

Black Bean and Corn Salad

1 (15 oz.) can black beans, drained and rinsed
1 (15 oz.) can whole kernel corn, drained
2 c. coarsely chopped tomatoes
1 bunch green onions, sliced
1 TBSP seeded, and chopped jalapeno ( although I have omitted this and it still is good)
1/3 c. chopped fresh cilantro (or about 1 TBSP of dried)
1/4 c.lime juice
2 TBSP olive oil
1/2 tsp. ground cumin
salt and pepper to taste

In a bowl, combine the black beans, corn, tomatoes, green onions, jalapenos, and cilantro (unless using the dried, add the dried to the dressing). In a small bowl, whisk together the lime juice, olive oil, and cumin. Toss dressing with bean mixture and season to taste with salt and pepper. Try with tortilla chips and/or sliced avocado, sooooooooooooo delicious!

Sweet and Sour Chicken Stir-Fry

This is the best Sweet and Sour Chicken that I have made so far. I really liked it.

Sweet and Sour Chicken Stir-Fry
Recipe by ourbestbites.com

Ingredients

1 tablespoon cornstarch
1/4 cup cold water
1 8 ounce can pineapple chunks, drained and juices reserved
3 tablespoons ketchup
1 tablespoon soy sauce
2 tablespoons brown sugar
1 teaspoon rice vinegar

3-4 teaspoons vegetable oil, divided
1 pound boneless, skinless chicken breast or thighs diced into 1 inch pieces
(you could also use pork tenderloin, or sliced boneless pork chops)
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
2 garlic cloves, minced
1 tablespoon minced fresh ginger
3 cups broccoli florets
1 medium bell pepper, stemmed , seeded, and cut into 1/2 inch squares*
hot cooked white or brown rice

*In this post, I used half of the bell pepper, and added 1/2 of a diced onion as well

Instructions
Start cooking your rice so it will be ready.

Combine cornstarch and water in a medium sized bowl and stir to dissolve. Add the reserved pineapple juice*, ketchup, soy sauce, brown sugar, and vinegar to the bowl and stir to combine.

*If you’re using a stainless steel pan, save pineapple juice for de-glazing it

heat 2-3 teaspoons of the oil in a wok or large nonstick skillet over medium-high heat. Add the chicken, salt, pepper, garlic, and ginger. Stir-fry until the chicken is cooked and no longer pink, 3-4 minutes. Remove chicken from pan and cover to keep warm.

Add the remaining 1-2 teaspoons oil to the pan and add the broccoli and bell pepper. Stir-fry over medium-high heat until the vegetables are crisp-tender and the broccoli is bright green, 3-5 minutes.

Return the chicken to the pan and add the pineapple chunks and sauce mixture. Bring to a simmer and cook until everything is heated through and the sauce has thickened, 1-2 minutes. Season with additional salt and pepper to taste. Serve over the hot cooked rice. If desired, top with sesame seeds and chopped fresh cilantro or parsley.

Serves 4 (or more like 6 if you’ve got some kiddos in the mix)

Parmesan Chicken Pasta

This is from Meals on the Move: Rush Hour Recipes by Holly Clegg.

Parmesan Chicken Pasta

Ingredients: 2 TBSPS olive oil, 2 lbs. boneless skinless chicken breast, 1 TBSP minced garlic, 1 onion chopped, 1 tsp. dried thyme, 1 tsp. dried oregano, 1 tsp. dried basil, 1 c. chopped tomatoes, salt and pepper to taste, 1 (16 oz.) package bow tie pasta ( I use whole wheat), 1/3 c. grated parmesan cheese ( I use fresh, and mine is closer to 1/2 c.).

In a large skillet coated with non-stick cooking spray, heat the olive oil and cook the chicken for about 5-8 minutes or until lightly browned. Add the garlic and onions and continue cooking until the onion is tender. Add the thyme, oregano, basil, and tomatoes and continue cooking until the tomatoes are well heated, about 5 minutes. Season to taste with salt and pepper. Meanwhile, prepare pasta according to package directions; drain. Toss the pasta with the chicken and add the cheese and mix until heated through. Makes 8 servings.

7 Weight Watchers points plus.

Taco Sundaes

I think these could also be known as Mexican Haystacks. I got it from the cookbook Set For Life: Eat More, Weigh Less, Feel Terrific by Jane P. Merrill and Karen M. Sunderland. It is another great recipe for feeding a crowd and it is quite delicious.

Ingredients: 1 lb. extra-lean ground beef, 1 1 1/4 oz. package of taco seasoning mix (I usually use the lower sodium type), 1/2 c. water, 4 cups cooked kidney, pinto or red beans (2 cans drained), 1 c. raw brown rice, steamed ( I usually use white, and I just cook it normal), 1 17oz. can whole kernel corn drained and heated, 1 head lettuce chopped ( I use green or red leaf torn), 4-6 tomatoes chopped, 1 small can sliced olives drained, 1 c. finely grated cheese, salsa, sour cream, ranch dressing, tortillla chips crushed.

Brown beef and drain. Add taco seasoning, water, and beans. Cook for 15 minutes. Let guests build their own sundae in the following order: steamed rice, meat-bean mixture, corn, lettuce, tomatoes, olives, cheese, salsa, dressing. Add tortilla chips as the topping for the sundae. Yield 10 servings.

*It can be gluten free if the taco seasoning does not have a gluten product in it (i.e. flour). It varies with brands so double check before serving to a person on a gluten free diet.

Garden Fresh Casserole

I love to eat this stuffed in a whole wheat pita pocket. Mmmmmm so good. It is from Set For Life: Eat More, Weigh Less, Feel Terrific by Jane P. Merrill and Karen M. Sunderland.

Garden Fresh Casserole
Serve with whole wheat pita pockets and fruit salad

Ingredients: 1/2 lb. extra-lean ground beef, 1 small onion chopped, 1 green pepper coarsely chopped, 1 beef bouillon cube, 1 c. hot water, 1 1/2 c. cooked brown rice, 2 tomatoes coarsely chopped, and shredded cheese to taste.

Brown ground beef and onion. Drain well. Add green pepper. Dissolve bouillon in water and pour over beef mixture. Simmer 15 minutes. Add rice and tomatoes. Steam 10 minutes. Top with shredded cheese and stuff it in to a whole wheat pita pocket if you want a tasty of Healthy Deliciousness Heaven ( or make it gluten free and skip the pita). Serves 4.

Nutritional Value ( not including cheese or pita pocket)
calories 305
protein 21
fat 7
carbs 40

Whole Grain Waffles (Make-A-Mix)

Ingredients: 3 c. Whole Grain Pancake Mix, 3 c. buttermilk, 3 eggs, separated, 1/4 c. melted butter or vegetable oil.

Preheat waffle maker. In a large bowl, combine Whole Grain Pancake Mix, buttermilk, egg yolks, and melted butter or oil. Beat with a wire whisk until just blended. In medium bowl, beat egg whites until stiff. Fold into egg yolk mixture. Bake according to waffle maker instructions. Makes 3-4 large waffles.

I never make these for breakfast because of the whole separating the egg thing and beating the whites. Just too much work for the morning. But, I do make them for dinner (which my boys are ecstatic about even though its whole grain, they don't care), and it makes a lot. So I freeze the rest and use those for breakfast.

Whole Grain Pancakes (Make-A-Mix)

Ingredients: 1 1/2 c. Whole Grain Pancake Mix, 1 1/2 c. buttermilk, 1 egg, 2 TBSP melted butter or vegetable oil.

Put Whole Grain Pancake Mix in a small bowl. Set aside. In a small bowl combine buttermilk*, egg, and melted butter or vegetable oil. Add all at once to dry ingredients. Blend well. Let stand 5-10 minutes. Cook on hot, oiled griddle 3-4 minutes, until browned on both sides. Makes about twelve 4 inch pancakes. Eat with butter and syrup, or try it with a jam. Soooo good.

*if you do not have buttermilk, which I never do, in a 2 c. measuring cup but in 1 1/2 TBSP of lemon juice and then fill it to the 1 1/2 c. line. Works great.

Whole Grain Pancake Mix

I got this from the book Make-A-Mix by Karine Eliason, Nevada Harward,and Madeline Westover. I became enamoured with the idea of making my own mixes. This one makes whole wheat pancakes that are almost as good as the Our Best Bites recipe. We love them too. And once you've made the mix, it comes together really quick and easy.

Whole Grain Pancake Mix

Ingredients: 3 1/2 c. whole wheat flour, 3 1/4 c. white flour, 3/4 c. sugar, 1 TSBP. baking soda, 1 TBSP. salt

In a large bowl, combine all ingredients. Stir with a wire whisk until evenly distributed. Pour into a 10 cup container with a tight fitting lid. Seal container. Label with date and contents. Store in a cool, dry place. Use within 6 months. Makes about 7 1/2 cups Whole Grain Pancake Mix.