Recipes – Round 2, Week One

Baked Chicken and Cauliflower Rice

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Ingredients
For the cauliflower rice:
  • 7 cups finely chopped raw cauliflower
  • ¼ cup chopped parsley
  • 2 Tbsp lemon zest
  • 2 Tbsp lemon juice
  • 3/4 cup chicken stock
  • ¼ tsp black pepper
  • 1 tsp kosher salt
  • ½ tsp garlic powder
  • 1/2 tsp onion powder
  • 2 Tbsp olive oil
For the baked chicken:
  • 2 large chicken breasts, each breast cut into 3 pieces
  • 2 tsp salt
  • 1 tsp garlic powder
  • ½ tsp black pepper
  • 1 tsp onion powder
  • 1 tsp paprika (smoked if you have it)
Instructions
  1. Combine all of the cauliflower rice ingredients together in a large bowl and mix thoroughly. Spread out in a 13 x 9 baking dish.
  2. Combine all of the chicken seasonings in a small bowl. Rub all over the chicken pieces. Place the chicken pieces on top of the cauliflower rice. Sprinkle any remaining seasoning over the top.
  3. Bake at 375 degrees for 45 minutes, or until the chicken is cooked through and the skin is crisp. Serve hot.
  4. Alternatively, you could put all of this in a crockpot and cook it on low for 6 hours.

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Tuna Patties and Thai Quinoa Salad

Tuna Patties

Ingredients

  • 4 lemon pepper cans tuna
  • 2 teaspoons Dijon mustard
  • 1 piece of multigrain bread torn into small pieces
  • 1/2 onion, diced finely
  • 1 teaspoon lemon zest
  • 1 Tbsp lemon juice
  • 1 Tbsp water (or liquid from the cans of tuna)
  • 2 Tbsp chopped fresh parsley
  • 2 Tbsp chopped fresh chives, green onions, or shallots
  • Salt and freshly ground black pepper
  • 1 raw egg
  • 1 Tbsp olive oil
  • 1/2 teaspoon butter

Method

1 Drain tuna: Drain the liquid from the tuna cans. If you are using tuna packed in water, reserve a tablespoon of the tuna water, and add a teaspoon of olive oil to the tuna mixture in the next step.

2 Mix tuna with mustard, bread, zest, lemon juice, water, parsley, chives, hot sauce, salt, pepper, egg: In a medium bowl, mix together the tuna, mustard, torn white bread, lemon zest, lemon juice, water, parsley, chives, and hot sauce. Sprinkle on salt and freshly ground black pepper. Taste the mixture before adding the egg to see if it needs more seasoning to your taste. Mix in the egg.

3 Form into patties, chill: Divide the mixture into 4 parts. With each part, form into a ball and then flatten into a patty. Place onto a wax paper lined tray and chill for an hour. (You can skip the chilling if you want, chilling just helps the patties stay together when you cook them.)

4 Sauté in skillet: Heat the olive oil and a little butter (for taste) in a cast iron or stick-free skillet on medium high. Gently place the patties in the pan, and cook until nicely browned, 3-4 minutes on each side.

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Thai Quinoa Salad
Ingredients
  • 1 cup quinoa
  • 1 red bell pepper, chopped
  • 1 carrot, peeled and shredded
  • 1 cucumber, chopped
  • 1 cup frozen edamame, thawed
  • 6 green onions, chopped
  • 1-2 cups shredded red cabbage
  • 4 teaspoons fish sauce
  • 3 limes, juiced
  • 2 tablespoons sugar
  • 1 tablespoon vegetable oil
  • 1 tablespoon freshly grated ginger
  • 1 teaspoon sesame oil
  • pinch of red pepper flakes
  • ½ cup chopped peanuts
  • ½ cup chopped cilantro
  • ¼ cup chopped basil
Instructions
  1. Rinse the quinoa under cold water and cook in a medium saucepan according to package directions. Remove from pan and let cool.
  2. Add the quinoa and vegetables to a large bowl. In a small bowl, whisk the fish sauce, limes, sugar, vegetable oil, sesame oil and red pepper flakes until the sugar has dissolved. Taste for sweetness and for heat and add more to taste. Pour the dressing over the quinoa and vegetables and stir to combine. Sprinkle the cilantro, basil and peanuts over the salad and stir lightly. Serve or refrigerate for up to a day.

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Apple and Gouda Stuffed Chicken with Sweet Potato

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INGREDIENTS:

For Chicken:

  • 2 large boneless, skinless chicken breasts
  • 4 slices gouda cheese
  • 1/2 large apple, thinly sliced
  • 1 teaspoon olive oil for chicken
  • 1 teaspoon fresh thyme, more as desired for garnish
  • 1/2 teaspoon salt
  • 1/2 fresh ground pepper

For Sweet Potatoes:

  • 2 large sweet potatoes, peeled and diced
  • 1 tablespoon olive oil
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon fresh thyme leaves
  • 1/2 teaspoon sea salt

DIRECTIONS:

  1. Preheat the oven to 200 degrees Celsius.
  2. Spray a large baking dish or sheet pan with nonstick cooking spray. Butterfly each chicken breast. On one side of the chicken, lay out 7-8 thin apple slices followed by 4-5 slices of cheese. Sprinkle with 1/2 teaspoon fresh thyme. Fold over and drizzle with 1/2 teaspoon olive oil. Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper.
  3. Place the chicken breast on sheet pan and top with another sprig of fresh thyme if desired.
  4. In a bowl, mix diced sweet potatoes with olive oil, smoked paprika, 1 teaspoon thyme leaves and sea salt until evenly coated. Arrange sweet potatoes in a single layer around chicken breasts.
  5. Bake for 30 minutes and then stir sweet potatoes.
  6. Continue to bake until the juices run clear from chicken, about 10 additional minutes. Sweet potatoes should be fork tender.

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Crockpot Chicken, Quinoa and Vegetable Soup

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Ingredients
  • 500g boneless skinless chicken breasts
  • 1 can pinto beans
  • 1 can corn
  • 1/2 cup thinly sliced carrots
  • 1/2 cup (2 stalks) sliced celery
  • 1/3 cup diced yellow onion
  • 3/4 cup quinoa
  • 1/2 cup orange juice
  • 1 can diced tomatoes
  • 1 can tomato paste
  • 2 teaspoons minced garlic
  • 5 cups chicken broth or stock
Seasonings
  • 1-2 bay leaves
  • 1 teaspoon chicken seasoning
  • 2 teaspoons cajun seasoning
  • 1 teaspoon oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • Salt and pepper
Instructions
  1. Trim the fat of the chicken breasts, cut each breast into 3 large even pieces.
  2. Place the chicken breasts in the bottom of a large crockpot. I use a 6 quart crockpot.
  3. Add in the drained and rinsed pinto beans, drained corn, thinly sliced carrots, sliced celery, diced onion, quinoa (rinse if not pre-rinsed to remove the bitter saponin coating), orange juice (or extra broth), undrained can of diced tomatoes, tomato paste, minced garlic, and chicken broth or stock.
  4. Add about 1 teaspoon seasoned salt (or to taste) and 1 teaspoon pepper (or to taste), bay leaves, chicken seasoning blend (or 1 teaspoon chicken bouillon), cajun seasoning, oregano, ground cumin, and paprika.
  5. Stir and then cover and cook on high for 3-5 hours or until the chicken easily shreds and the quinoa has “popped.” My crockpot takes about 3 hours. The longer it cooks, the more liquid the quinoa absorbs which is why I don’t recommend cooking on low unless you are fine with a stew 🙂
  6. Remove the chicken and shred. Return to the crockpot.
  7. Remove the bay leaves and then enjoy the soup topped with optional toppings such as fresh cilantro, fresh lime, sour cream (we use low fat), and additional cajun seasoning, salt, pepper.
Calories 1882.6
Fat 7.3
Saturated 0.5
Trans 0
Cholesterol 26.7
Sodium 1461.6
Carbs 26.6
Fiber 5
Sugars 5.5
Protein 14.8
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