Recipe: Ginger Chicken Broccoli Stir Fry Delight

In this blog, I wanted to share a recipe for some Ginger Chicken Broccoli Stir Fry Delight, I recently made. I had some chicken, broccoli and mushrooms and a few other fresh vegetables on hand and decided to turn them into a delicious, delightful meal. All it takes is a little meal planning, some healthy ingredients and a little time. It is not hard to eat healthy. Cooking can also be fun, if you give it a chance and play around a bit. I found this recipe on Pinterest, but changed it up a bit, by adding some additional vegetables, including some fresh cherry tomatoes and zucchini slices for some added vitamin C, iron and fiber. I also gave some options to if you wanted to make a few of the ingredients a little healthier. Give it a try if you like.

Ginger Chicken Broccoli Stir Fry Delight

ginger chicken broccoli stir fry delight
ginger chicken broccoli stir fry delight
  • 2 chicken breast, cut into pieces
  • 1-1/2 tablespoons olive oil
  • 2-3 cups (12 -14 oz) fresh broccoli, florets
  • 1 small onion, cubed or sliced
  • 8 ounces button mushrooms, sliced
  • handful of cherry tomatoes sliced
  • 1 small zucchini sliced
  • 1/2 cup chicken broth
  • 1/4 cup water
  • 1/4 cup soy sauce or coconut aminos
  • 2 tablespoons brown sugar or coconut palm sugar
  • 1-1/2 tablespoons grated ginger
  • 3 cloves garlic, grated
  • 1/2 teaspoon red pepper flakes
  • 1-1/2 tablespoons cornstarch
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon sesame oil

Combine the chicken broth, water, soy sauce or coconut aminos, sugar, grated ginger, garlic, red pepper flakes, black pepper, sesame oil, and cornstarch in a medium size glass bowl. Mix together until the cornstarch dissolves and then set aside.

Heat 1 tablespoon of the olive oil in a large frying pan over medium high heat. Add the chicken and cook for several minutes, until crisp. When fully browned, remove the chicken from the pan and place on a plate and set aside.

Add the remaining 1/2 tablespoon of olive oil to the frying pan and add the broccoli, mushrooms, onions and zucchini. Saute the vegetable mix until the broccoli turns bright green and the mushrooms are tender. This will take several minutes. Add the prepared sauce to the vegetables. Top with sliced tomatoes. Stir to coat the vegetables and warm tomatoes. Add the chicken back into the frying pan and stir to coat everything. Serve warm alone or with rice, or use quinoa.

Enjoy!

Barb

P.S. If you are looking for ways to live a healthy life-style and also want to find more good recipes, you might want to check out my new book, Wholey Cow A Simple Guide To Eating And Living. You can grab a FREE chapter here to preview.

Healthy Chicken Parmesan Kale Pasta

After our big Fourth of July gathering at the lake, I was left with a lot of extra food, including a big bag of kale that I wanted to use before it spoiled. Since Pinterest is a great resource for recipes, I decided to look there for a healthy kale recipe to try. Of course, I like to change things up and added some chicken and a few other vegetables to make the recipe healthier and came up with my own recipe for some Healthy Chicken Parmesan Kale Pasta instead. It was easy to make, contains some healthy nutrients and was pretty tasty. Give it a try if you like.

Healthy Chicken Parmesan Kale Pasta

chicken parmesan kale pasta_close up
Chicken Parmesan Kale Pasta
  • 2 medium size chicken breasts (grilled and sliced)
  • 1 bunch (about ½ lb.) kale
  • ½ lb. angel hair pasta (You can also use a gluten free option)
  • 2 Tbsp olive oil
  • 2 Tbsp butter
  • 2 cloves garlic, minced
  • 1/2 package mushrooms sliced (about 4 oz.)
  • 1/4 cup grated Parmesan
  • Cherry tomatoes (handful or 2 sliced in half)
  • Salt & pepper
  • Red pepper flakes

Season the chicken with salt and pepper and other favorite seasoning. Place the chicken on a heated grill and cook until done, flipping the meat as needed. When the chicken is done, remove from heat and let cool slightly. Slice the chicken in thin strips and set aside.

Bring a large pot of water to a boil. Break the pasta in half, add it to the boiling water, and cook until soft (about 10 minutes). Drain the pasta in a colander.

While the pasta is cooking, add the olive oil, butter, minced garlic and sliced mushrooms in a large skillet pan. Cook over medium heat for 1-2 minutes, or until the garlic is soft and mushrooms slightly browned. Add the washed kale and continue to sauté until the kale has slightly wilted. Add the sliced chicken.

Add the drained pasta to the kale mix. Toss the pasta and kale together. Season the pasta and kale with salt and pepper to taste and then add the red pepper flakes. Add the sliced cherry tomatoes and stir to warm. Top with the grated Parmesan cheese.

chicken parmesan kale pasta
Chicken Parmesan Kale Pasta

Serve warm with another vegetable side or slice of garlic bread.

chicken parmesan kale pasta
Chicken Parmesan Kale Pasta

Enjoy!

Barb

Healthy Mediterranean Chicken & Vegetable Salad

In this blog, I wanted to share a recipe for some healthy Mediterranean Chicken & Vegetable Salad that I made over the weekend. It is easy to make and includes some greens, nutrient dense vegetables and protein that your body needs and craves. It is also quite tasty. Give it a try if you like.

Recipe: Healthy Mediterranean Chicken And Vegetable Salad

Healthy Mediterranean chicken and vegetable salad_2
Healthy Mediterranean chicken and vegetable salad
  • 2 chicken breasts, cut in small pieces
  • Cajun seasoning
  • 1/2 package bagged spinach
  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 1 tomato, diced
  • 1 small cucumber, diced
  • 1 small red pepper, diced
  • 1/2 small red onion, diced
  • 3/4 cup chopped black olives
  • 3/4 cup feta crumbles or Parmesan cheese
  • 2 tablespoons chopped fresh dill
  • Pita bread, wrap, or corn chips for serving

Dressing:

  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1/2 teaspoon dried Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Directions:

Coat the bottom of a  frying pan with olive oil. Add the cut up chicken. Season with Cajun seasoning, or another favorite seasoning to taste. Saute the chicken breast in the oil, until browned and slightly crisp. Remove from heat and set aside.

In a medium sized bowl, combine all of the vegetable and dill. Mix together and then add in the chicken. In separate smaller bowl, combine the olive oil, red wine vinegar, Italian seasoning, salt and black pepper. Stir until well blended and then pour over the vegetable and chicken mix, stirring until the vegetables are coated.

Healthy Mediterranean chicken and vegetable salad
Healthy Mediterranean chicken and vegetable salad

Serve alone, or in a wrap, pita bread, or with Tostito chips. Top with the feta, or Parmesan cheese.

Healthy Mediterranean chicken and vegetable salad
Healthy Mediterranean chicken and vegetable salad

Enjoy!

Barb

P.S. If you are interested in other healthy recipes, as well as finding out more about living a healthy life-style, you might want to check out my new book, Wholey Cow a Simple Guide To Eating And Living,” which is available on Amazon.

10 Iron-Rich Foods To Sustain Your Energy…

Did you know that iron deficiency anemia affects more people than any other condition?¹

That’s right! For some of you that may be surprising or alarming, given the fact that many people aren’t aware of the symptoms or the condition. I was one of these people, that is until a few years ago, when I was diagnosed with it myself and had to deal with the ailment. In my new book, Wholey Cow A Simple Guide To Eating And Living, which is available on Amazon, I talk a little bit about the causes of iron deficiency and how it lead me on a path to learning more about nutrition. I also talk about how eating a healthy diet and living a healthy life-style can help with a host of health problems, including vitamin deficiencies. In this blog, I wanted to share some information on 10 iron-rich foods that can help sustain your energy, whether you are iron deficient, or not.

Let’s take a look…

  1. Spinach—

    Spinach is rich in many minerals and nutrients that are beneficial to your body. It contains non-heme iron, which is the type of iron found in plant-based foods. When I was diagnosed with iron deficiency anemia, I started eating a lot of this leafy green, as I needed to consume a certain amount of iron-rich foods. I also added spinach to my morning smoothies, as well as other main dishes I would cook. Many people enjoy spinach salad, but this powerhouse vegetable can be added to many entrees. Try adding it to your spaghetti sauce, chow mein, lasagna, stir-fries and more for added energy and nutrients.
  2. Kale—

    Kale is another green that is rich in iron. In fact, kale contains more iron than spinach. (Kale contains 6 % iron, where spinach contains 5%.) Kale is also rich in fiber and other vitamins including vitamin A, B6, C, folate, calcium, copper and more. Kale has a unique taste and a texture that is course and dense. Some people like kale salads, while others may mix it with other greens. Kale can also be added to smoothies and can be eaten raw or cooked. It can also be added to other main dishes for an added boost of vitamins and minerals. I enjoy kale, as well as spinach. Give it a try if want to add more nutrients to your diet.
  3. Black Beans—

    Black Beans are not only good for you, but taste great. It is no wonder they are a popular food in many cultures. They are rich both in iron and fiber and also contain plenty of protein. They also contain other valuable vitamins and minerals including calcium and manganese and have trace amounts of omega-3 fatty acids, which are good for you. Black beans have a dense texture and can be eaten alone, or added to other entrees or dishes such as rice or quinoa. I like to add black beans to taco meat and rice. I also like to eat black beans as a side dish. They are delicious heated with a little spinach, onions, tomatoes, and spices including tumeric and cajun. Give it a try if you like, or come up with your own favorite recipe.
  4. Beef—

    Beef is rich in heme iron, which is found in animals and attached to proteins. If you happen to be iron deficient, heme iron is the best source of iron for your body. That is why I eat beef several times a week. Growing up, I ate a lot of beef, but as I got older, I kind of got tired of it. Over time however, my body began to let me know I needed to add more of it back into my diet. If you enjoy beef, know that you are getting a healthy dose of iron, as well as other vitamins and minerals. Keep in mind that a serving of beef, or other meat should only be the size of your fist.
  5. Chicken—

    Chicken also contains heme iron and other vitamins. It is a popular choice for many consumers and can be prepared in a variety of ways. Many people enjoy it as a main entree, or use it in other dishes such as pasta, enchilada’s, stir fries, etc. Chicken is also a healthy addition to salads and various side dishes. Again—Keep in mind that a serving of chicken should also be the size of your fist.
  6. Eggs—

    Eggs have been a  staple in the diets of many consumers for years. It’s not surprising, as eggs contain protein, carbohydrates and fat. They are also a good source of choline and iron, which is found in the yolks. Eggs contain a healthy mix of both heme and non-heme iron, making them unique. Eggs can be prepared in a variety of ways and are a popular breakfast item. I like to add a variety of vegetables and meat to my eggs to enhance their flavor, as well as their nutritional value. Feel free to add whatever vegetables you enjoy with your eggs to help boost their nutritional value.
  7. Nuts—

    Nuts are a great snack food and are not only delicious, but nutritious. It is no wonder they are a  a popular snack choice for many consumers. Nuts are loaded with many healthful nutrients too including protein, vitamin E, magnesium, selenium and copper. They also contain healthy fats (MUFAS), which your body needs and craves. Many nuts are also rich in iron, which helps deliver oxygen to your cells. It is especially important for those with iron deficiency anemia and works to prevent it as well. I enjoy almonds, cashews and other varieties of nuts daily. Make sure you grab a handful of nuts to snack on to enjoy their health benefits.
  8. Strawberries—

    Strawberries are a popular fruit and enjoyed by many consumers. They are sweet, delicious and loaded with a variety of vitamins and minerals. They actually are considered a super food since they are nutrient dense and promote well-being. Strawberries contain vitamin C, which helps promote eye health and immunity. They are also rich in fiber, which helps aid digestion and contains some iron, which helps to carry oxygen throughout your body. Snack of this tasty fruit and enjoy its many healthy benefits.
  9. Apricots—

    While there are many varieties of fruits, the apricot is considered one of the healthiest in the world.² It is loaded with healthful nutrients and has many benefits. Apricots contain vitamin C, vitamin A, potassium and contain plenty of fiber. They also contain a healthy dose of iron, which is a vital element for muscle and brain health and also works to regulate body temperature. Although I like apricots, it wasn’t a fruit a bought a lot of. When I developed iron deficiency anemia however, I began buying dried apricots to snack on. They are sweet and make a healthy snack.
  10. Pumpkin Seeds—

    If you are looking for a crunchy, tasty snack, why not try some healthful seeds such as pumpkin seeds? They are good for you and packed with a bunch of feel-good nutrients. Pumpkin seeds contain a variety of nutrients including magnesium, manganese, zinc, protein, and copper. They are also high in fiber and are a good source of iron and omega 3 fats.  You can eat them alone, or add them to yogurt, smoothies and more.

Thanks for reading!

Barb

Source:

¹Wpadmin. “22 Shocking Iron Deficiency Anemia Statistics.” HRFnd. N.p., 23 Dec. 2014. Web. 15 May 2017.

²Nandy, Priyadarshini. “8 Amazing Apricot Benefits: The Nutritional Heavyweight Among Fruits.” Food.ndtv.com. N.p., 19 Apr. 2016. Web. 16 May 2017.

³”9 Amazing Health Benefits of Pumpkin Seeds.” Mercola.com. N.p., n.d. Web. 16 May 2017.

Recipe: Lemon Caper Chicken

Here’s a good recipe I made over the weekend.  It is easy to make and has a really good flavor. I served it with oven fried potatos and green beans. Give it a try if you like.

Lemon Caper Chicken

lemon-caper-chicken

INGREDIENTS
4 boneless, skinless, chicken breast halves
1/3 cup all-purpose flour (You can also try coconut flour.)
1/4 cup butter
2 cloves garlic, finely chopped
1 cup dry white wine or chicken broth
2 Tbsp. fresh lemon juice
1/4 tsp. pepper
Salt to taste
3 Tbsp. capers, drained

DIRECTIONS
Flatten each chicken breast half to 1/4 inch thickness between sheets of plastic wrap or waxed paper. Coat chicken with flour; shake off excess flour.

Melt butter in 12-inch skillet over mediium high heat. Cook chicken and garlic in butter about 6 miutes, turning once, until chicken is brown.

Add wine and lemon juice; reduce heat to medium. Sprinkle chicken with pepper and salt. Cook 8-10 minutes, turning once, until chicken is browned. Sprinkle with capers.

lemn-caper-chicken_2

Enjoy!

Barb