Week 2 Recipes

Berry Shake

1/4 cup frozen raspberries

1/4 cup frozen strawberries

1 tablespoon raspberry yoghurt

1/2 cup unsweetened almond milk

shake

Sweet & Sour Chicken

sweet-and-sour-chicken-1w

  • 3-4 boneless skinless chicken breasts, chopped into 1 inch pieces
  • 1/2 cup cornflour
  • 2 tablespoons coconut oil
  • 2 carrots, chopped
  • 1 cup broccoli
  • 1 red capsicum
  • ½ white or yellow onion, chopped
  • 1/4 cup sugar
  • ½ cup apple cider vinegar
  • 2 tablespoons soy sauce
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¼ cup ketchup
  • 1/4 cup chicken stock (made using good quality stock powder)
  1. First prepare the sauce. Add sugar, vinegar, soy sauce, garlic powder, onion salt, chicken stock and ketchup to a medium sauce pan. Stir and bring to a boil.
  2. Add chicken pieces and corn starch to a large ziplock bag. Seal and shake to coat chicken. Drizzle a large pan or skillet with oil. Add coated chicken. Saute over medium heat for about 5 minutes. Add carrots and onions. Continue to saute over medium heat until chicken is browned and cooked through. Add broccoli and warm through.
  3. Add sauce to chicken and peppers. Stir to coat well. Serve.

sweet and sour

Chipotle Chicken Salad

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Chipotle Chicken Rub

  • 1 tablespoons olive oil
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon lime juice
  1. In a small bowl, whisk chicken rub ingredients together and rub evenly all over chicken breasts. Time permitting, allow chicken to sit for 30 minutes at room temperature or refrigerate up to 8 hours then bring to room temperature before cooking.
  2. STOVETOP DIRECTIONS
  3. If chicken has been refrigerated, let sit at room temperature for 15-30 minutes (time permitting).
  4. Heat a large non-stick skillet over medium high heat. Once very hot, add chicken and cook, undisturbed for 3-5 minutes, or until nicely browned (or blackened if you prefer) on one side. Turn chicken over, cover, and reduce heat to medium. Cook for approximately 5-7 more minutes (depending on thickness of chicken), or until chicken is cooked through. Remove to a cutting board and let rest 5 minutes before slicing.

Salad

  • 1 large head romaine lettuce, chopped (about 8 cups)
  • Fresh corn kernels from 1 ear of sweet corn
  • 1/2 cup grape tomatoes, halved
  • 3/4 cup black beans, drained and rinsed
  • 1/2 cucumber, peeled, quartered, chopped
  • 1 red bell pepper, chopped
  • 1 avocado, sliced or chopped
  • 1/4 red onion, thinly sliced
Toppings – completely optional (I did not add any of these and loved the dish)
  • 1/2 cup roasted, salted sunflower seeds
  • 3/4 cup shredded Monterrey Jack cheese
  • tortilla strips or bacon (I prefer tortilla strips)
Honey Mango Dressing*
  • 1 mango chopped
  • 1/4 cup canola oil
  • 2 tablespoons honey
  • 1 tablespoon cider vinegar
  • 2 tablespoons lime juice
  • 1/2 jalapeno, seeded, deveined, roughly chopped
  • 2 garlic cloves, peeled
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon pepper
  1. Honey Mango Dressing: Add all of the ingredients to your blender except the canola oil and chop then puree until smooth. Blend in canola oil. Taste and add additional jalapeno for spicier, honey for sweeter, and/or lime juice for tangier. Chill.
  2. Prepare Chipotle Chicken according to directions above. Chop or thinly slice cooked chicken.
  3. To assemble, toss the chicken, Salad Ingredients, cheese and sunflower seed together in a large bowl. Garnish individual servings with tortilla strips and drizzle with dressing.

chipotle

Peanut Chicken Zucchini Noodles

healthy-peanut-thai-zucchini-noodles.jpg

Ingredients:

  • 1 Tablespoons sesame oil
  • 2 teaspoons minced or chopped garlic
  • 1 cup shredded carrots
  • 1 cup thinly sliced cabbage
  • 1 large bell pepper, thinly sliced (I use red)
  • 3 large zucchini, spiralized into noodles
  • 3 large chicken breasts, cooked & shredded

PEANUT SAUCE

  • 1/2 cup creamy peanut butter (homemade – peannuts in the blender)
  • 1/3 cup honey
  • 1/3 cup soy sauce (I use reduced sodium)
  • 1 Tablespoons sesame oil
  • 2 Tablespoons rice vinegar
  • 2 teaspoons fresh ginger, minced
  • 1-2 teaspoons Sriracha

Directions:

  1. Heat 1 Tablespoons of sesame oil and the garlic in a large skillet over medium heat. Add the carrots, cabbage, and pepper slices. Cook for about 5 minutes until the vegetables are a little tender. (I usually begin the peanut sauce, step 2, during this time.) Once tender, add the zucchini noodles and shredded chicken to the skillet. Cook and stir for about 3 minutes until the zucchini is a little softer and chicken is warm. Turn off the stove and remove from heat. Set aside.
  2. Combine all of the peanut sauce ingredients in a small saucepan over low heat. Whisk constantly until the peanut butter has melted and everything is combined.
  3. Once the sauce is heated through, pour over chicken/vegetables. Toss everything around until combined. Place on a serving dish and top with sesame seeds, cilantro, peanuts, and green onion. Serve immediately.
  4. Leftovers keep well in the refrigerator for a few days. Reheat to your liking.

Additional Notes:

  1. Sesame oil is KEY in the signature flavor of this dish. I highly advise against using any other oil; the recipe will not taste the same. You can find it in the Asian section of grocery stores.
  2. I simply boiled chicken until cooked through– about 12-15 minutes, then shredded it. If you have leftover shredded, chicken from another recipe, use that! Or buy a rotisserie chicken from the store and shred the meat.
  3. Rice vinegar is also KEY in the signature flavor of this dish. It’s a sweet and delicate vinegar you can find in the Asian section of your grocery. Do not use white wine or white vinegar– they’re much too harsh. Rather, you can use cider vinegar because it is more mild but your sauce will not taste the same. Again, rice vinegar is best.

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