Homemade Chicken Cauliflower Eggrolls

This recipe may seem complicated but I made it with my 4 year old.

It’s not only easy but it’s fun to do with a little (if you don’t care how they look!!)

Don’t be intimidated!!

Ingredients:

  • 1 boneless chicken breast
  • 1/2 head of cauliflower
  • 1/4 bag baby carrots
  • 1/2 yellow onion
  • 1/2 zucchini
  • 2 tbsp olive oil
  • sesame oil
  • low sodium soy sauce
  • salt
  • egg roll wraps
  • 1 egg
  • 1 tbsp skim milk
  • 1/4 cup water

What the heck do I do??

Preheat oven to 400F.

OK so you’ll probably want a food processor but if you don’t have one you can just have chunkier eggrolls!!

Put olive oil in a pan and saute chicken until cooked through.

In food processor get all the veggies super chopped up, or just go ninja on them yourself.

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Then take the cooked chicken and do the same (careful its hot, duh!!)

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Then put all of those back in the pan together and saute in sesame oil (to taste) and soy sauce sauce (to taste)!

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Once everything is nice and soft and tasty and ALL moisture is gone turn off your stove-top!

Take out your eggroll sheets and you can either follow the directions on the pack or do this…put about 2-3 tbsp of mixture in the center of the wrap; fold edge closest to you on top of mixture; roll once; fold side edges in to middle; roll again, wet the inside corner of last remaining flap with water and finish the roll. Seal it up and place it face down on grease (with olive oil) baking dish. Repeat.

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I got about 9 out of this.

Next, in a small bowl beat egg and milk together. Once the eggrolls are a golden brown paint the wrap with this mixture, raise oven rack and turn to broil. Watch CAREFULLY because they brown very quickly with this on it!

Enjoy!!!!

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I made this with a cucumber onion and tomoto salad!

 

Summer Veggie Casserole

I am a huge fan of casseroles but they don’t normally sit well with the summer heat…even having the oven on during the summer gives me the sweats!

But I think I came up with a light-enough and healthy-enough alternative to the heavy winter feasts packed with cream of mushroom soup and pasta!

Ingredients:

  • 1 zucchini
  • 1 summer squash
  • 1 onion
  • 1 8 oz pack of mushrooms
  • 1 large carrot
  • 1/2 head of broccoli
  • 1 head of finely chopped garlic
  • 2 tbsp olive oil
  • Any other summer veggies you want!
  • 2 cups of brown rice
  • low sodium soy sauce
  • salt and pepper
  • cayenne pepper
  • 1/2 cup shredded lowfat cheese of your choosing
  • 1 tbsp butter
  • skim milk
  • flour

 

The beginning process is simple. Saute all of the veggies until sort-of soft in the soy sauce and olive oil (soy sauce to taste but do so sparingly!)

While veggies are cooking place brown rice in 4 cups water and bring to a boil. Reduce heat to low and simmer until all water is absorbed.

Combine rice and vegetables in baking dish.

Using veggie pan (do not clean) melt butter and slowly sift in flour in small bits while briskly stirring until a paste is formed. Pour in milk in small amounts while stirring until paste becomes a thick soupy mixture. Pour on top of rice and veggies. Mix well.

Sprinkle casserole with cheese and diced red peppers and bake on 450 for 10 minutes with no top. Feel free to broil for a couple minutes until cheese is slightly browned and bubbling!

Enjoy!

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Crispy Oven-Baked Zoodles to Make with you KIDS

I love cooking with my 4 year old more than anything. Explaining how food works, the different tastes and how they interact, the science behind it, and having her fully engaged with me lights my heart of fire.

This is a perfect recipe to make with your kids because they get to do everything, they will add one of their favorite ingredients, and they will eat their veggies!

Ingredients

  • 1 or 2 zucchinis
  • 1 egg
  • 1/2 cup honey nut Cheerios
  • 1-2 tbsp honey

Supplies

  • 2 paper towels
  • 2 bowls
  • 1 zoodler
  • 1 sheet pan
  • tin foil
  • 2 zipper baggies
  • 1 rolling pin
  • 1 basting brush

What to do:

Preheat over to 450 F. Crack one egg into bowl and beat with a fork until yolk is mixed with eggwhite. Zoodle your zucchini. Place zoodled zucchini into empty bowl and press firmly with paper towels until moisture is absorbed and veggies are dry. Place Cheerios in zipper baggie, press all air out and seal. Smash all Cheerios until tiny crumbs. Next pour egg into other baggie and add zucchini. Shake until well coated. With a fork, transfer the zucchini (make sure to allow excess egg to drip off) into Cheerio bag. Shake until well coated.

Line sheet pan with tin foil and rub foil with 1 tbsp olive oil to prevent sticking. Spead Cheerio-coated zucchini on tin foil evenly.

Place in 450F oven for 8 minutes until golden brown. With basting brush brush the zucchini  evenly with honey, turn oven to broil and cook 2-4 more minutes!

Enjoy!

 

Six Quick, Easy and Healthy Weeknight Recipes!

A lot of people have been asking me for quick and easy meals they can make during the weeknights if they are unable to meal prep for the week!

I have put together a few here that should be great for anyone for this week and include fairly common ingredients that won’t require a lot of shopping!

I also made sure to include both carnivorous and vegetarian recipes!!

Broccoli and Feta Omelette

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BBQ Turkey Burgers

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Energy Revving Quinoa

Photos for for a Good to Go at Healthy Bites column.

Vegetarian Sloppy Joes

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Ginger Veggie Stir Fry

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Lime and Pepper Grilled Chicken Breasts

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Hope this helps with some fun weeknight ideas!!

 

Teriyaki Chicken Stuffed Pineapple

I can’t believe I actually made food look fancy! I am the queen of messy presentations! But the ingredients made it easy, so if you’re looking to impress someone or up your social media highlight reel game, this is the recipe for you! Oh yeah…and its freaking DELICIOUS!!

Here’s the deal…I don’t like to measure so a lot of this is a guess and you may need to add or subtract based on taste. So start small because with cooking it’s easier to add than takeaway!

Ingredients:

  • 1 lb boneless skinless chicken breast or tofu for the veggies!
  • 1 medium yellow onion sliced thinly
  • 1/2 carton of white button mushrooms sliced
  • t tbsp olive oil
  • 2 tbsp teriyaki sauce
  • 1 cup brown rice
  • 1 pineapple

What to do:

Preheat over to 350

Cut the pineapple length-wise with the leaves still attached. Using a sharp knife carve out a canoe shape to be able to fill the pineapple with the chicken mixture. Take a spoon and scrape the sides once the hard core is gone and set the pulp scraped out aside!

Cut chicken into small chunks. Slice onions and mushrooms. Saute chicken, onion, mushrooms with olive oil and teriyaki sauce on low until chicken is cooked through and tender and onions and mushrooms are soft. Once chicken is cooked and veggies are soft add the set-aside pulp from the scraped out pineapple and cook for 3 minutes or until all moisture is gone from pan! (add more sauce depending on flavor preferences!

While the chicken is sauteing place 1 cup of brown rice in 2 1/4 cups of water and bring to a boil. Reduce to low simmer and allow rice to soak up all water.

Place 1/2 cup of chicken mixture into pineapple and fill the rest of the canoe with rice. Place in oven at 350 for 10 minutes to warm the pineapple and infusing the rice with pineapple juice.

Sprinkle with sesame seeds and ENJOY!!!

 

 

Two Meals, One Protein, Easy Meal Prep

These two meals are PERECT for meal prep!

Minimal ingredients, 1 pot, 1 bowl, 1 baking dish and a ton of flavor!

Turkey Meatloaf

  • 1 lb Ground Turkey
  • 1/2 cup oats
  • 1 egg
  • 1/8 cup ketchup or salsa
  • 1/2 cup chopped onions (3/4 of this in the mixture, 1/4 of this sprinkled on top)
  • salt
  • Italian seasonings

Mash all ingredients together (except small amount of onions) until egg has disappeared into mixture. Sprinkle leftover onions of top (also add chopped peppers and mushrooms in you like). Place in glass baking dish (a bread dish works best!). Cook on 350 degrees for 40 minutes. Enjoy!!

Photo by Karen Tedesco

Turkey Burger Spaghetti Squash Boats

  • 1 lb ground turkey
  • 1 can of sweet corn
  • 1 can of diced tomatoes with basil and garlic (or any fun diced tomatoes) WITH JUICE
  • 1 tsp olive oil
  • 1 tbsp balsamic vinegar
  • salt
  • pepper
  • 1 onion
  • 1 can of mushrooms
  • 1 spaghetti squash

Slice Spaghetti squash in half lengthwise and scoop out seeds. Place in oven on 400 until the spaghetti strings are pullable lengthwise with a fork.

At the same time combine all other ingredients into pan with dash of olive oil. Cook until turkey burger has no more pink. Salt and pepper to taste.

Place turkey burger mixture into fully cooked spaghetti squash! To eat pull strings of squash with fork with turkey mixture!

ENJOY!

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Attack Your Abs Through Nutrition

I am so excited to be hosting my very first 7 Day FREE adventure into attacking our ABS through daily exercise and nutrition. (BTW comment for info on how to join!)

We’re going to rip through this week with quality workouts plus a delicious meal plan that will leave everyone’s mouths watering and their bodies craving more!

So with that, I want to quickly outline what recipes we’ll be using for our dinner menus so everyone has all the info in a one-stop-shop!

First up…

BARBECUE SPAGHETTI SQUASH SLIDERS (credit to Radiate Food Vibes)

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1 large spaghetti squash
olive oil
sea salt, fine grain
1 large yellow or white onion
1.5 cups BBQ Sauce (see below for healthy 5 minute sauce!)
4-6 whole wheat english muffins (6 sliders or 4 standard, organic preferred)

THE SAUCE (blend and heat! that’s it!)

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1 cup 100% apple juice
1/4 cup tomato paste (about half of a 6-oz can)
2 tablespoons apple cider vinegar
1 teaspoon hot sauce
1 teaspoon sea salt, fine grain
3/4 teaspoon chili powder
1/4 teaspoon smoked paprika
1/4 teaspoon black pepper
1/4 teaspoon granulated garlic (or garlic powder)
1/4 teaspoon onion powder
1/8 teaspoon cayenne pepper
2 tablespoons pure maple syrup, plus more to taste (optional)

Preheat oven to 400 degrees (F). Line baking sheet with parchment paper or tinfoil.

Cut spaghetti squash in half, length-wise. Rub each cut side with a teaspoon of oil and a big pinch of salt. Place face down on lined baking sheet. Set aside.

Slice onions into rings, about 1/2″ think. Remove outer ring (the papery layer). Keep rings grouped together in discs. Brush each disc with oil and season with a small pinch of salt. Place on baking sheet with squash. Bake for 40-50 minutes until squash is super tender and onions are soft. Flip onions half way through cooking and remove before squash if browning too much. When squash is finished, allow to col until able to handle. They’ll cool faster if you can safely manage to flip the squash so that the cut side faces up.

When squash is cool, use a fork to remove the flesh of the squash. The “spaghetti strands” should form very easily while scraping. Remove excess moisture from squash strands by squeezing in a clean towel or allowing to rest in a colander.

For each cup of spaghetti squash, add 2 tbsp  bbq sauce, mix well. Divide squash between muffins and top with a few separated onion rings. Serve with extra sauce for topping. FYI, my squash yielded 2 hefty cups of squash, once excess water was removed.

STUFFED CABBAGE

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  • 2 Tablespoons olive oil
  • 1 cup chopped yellow onion
  • 1 medium head (about 2 pounds) green cabbage
  • 1 pound ground turkey burger
  • 1/2 cup cooked brown rice
  • salt to taste
  • 1 can diced tomatoes
  • Italian Seasoning to taste
  • Pepper to taste
  1. Preheat the oven to 350 degrees F.
  2. In a medium skillet, heat the oil over medium-high heat. Add the onion and cook until softened, about 5 minutes. Add turkey burger, tomatoes, seasonings and cook until no pink shows in the turkey. Add cooked rice and mix well. Set aside to cool.
  3. Meanwhile, bring a large pot of salted water to a boil. Using a small, sharp knife, cut in a circle all around the stem of the cabbage and remove the core. Place the cabbage in the boiling water. After about 2 minutes an outside leaf will come loose–pull it off and out of the water using tongs. After another minute the next leaf will come loose. Remove and repeat until you have 8 to 10 leaves. Pat the leaves dry with paper towels. Cut out the thick part of the rib from the bottom of each leaf, but don’t cut more than a third of the way into the leaf.
  4. With the stem side of the cabbage leaf facing you, place a scant amount of the turkey mixture in the center of each cabbage leaf. Fold the bottom edge over the mixture and then fold the sides over and roll into a tidy packet. Place the cabbage rolls, seam side down, in the prepared baking dish.
  5. Once a 13×9 in dish is full you can sprinkle diced tomatoes over top. Bake at 350 F for 15 minutes.

TURKEY CHILI (credit to thisFIThouse)

Ingredients:
1 pound ground turkey
1 yellow onion, chopped
2.5 tablespoons chili powder (3 tablespoons if you want it spicier)
2 teaspoons ground cumin
1 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1/2 teaspoon salt (to taste)
1 28-ounce can of diced tomatoes (not drained)
1/2 cup chicken broth
1 15-ounce can kidney beans, drained and rinsed
1 15-ounce can black beans, drained and rinsed

Instructions:

  1. In a medium sized pan, cook the turkey and chopped onion until fully cooked.
  2. In your slow cooker, poor in the rest of the ingredients.
  3. Add in the turkey and onion and stir the ingredients together just a bit.
  4. Set the slow cooker to low and the timer to 3 hours!

TURKEY MEATLOAF (credit goes to Simply Recipes)

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INGREDIENTS

  • 1/2 cup oats
  • 1 large egg
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 to 2 small zucchini (10 ounces), grated to make about 2 cups
  • 1 small carrot, coarsely grated to make about 3/4 cup
  • 2 tablespoons grated onion, optional
  • 1/3 cup chopped fresh parsley
  • Zest of one lemon, finely grated
  • 2 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • 1 1/2 pounds ground turkey

1. Make the meatloaf mixture. In a large bowl, stir together the oats, egg, salt, pepper, zucchini, carrot, parsley, lemon zest and juice, and mustard. Mix until fully blended.

Add the ground turkey. Mix well, using your hands. Try not to overwork the meat.

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3 Shape the meatloaf: Form the meatloaf mixture into a rough football shape and transfer to the baking dish or a glass bread baking dish. Pat smooth. (Alternatively, transfer to a loaf pan to bake.)

Turkey Meatloaf

4 Bake the meatloaf for 1 hour (or wrap in plastic wrap and place in freezer bag and freeze to bake later). The loaf should register 165F in the middle with an instant-read  thermometer when done; continue baking if needed. Remove from the oven and let rest for 10 minutes before slicing and serving.

Leftovers will keep refrigerated for up to 5 days and can be eaten cold or gently reheated.

LEMON THYME ROASTED CHICKEN (credit goes to PopSugarFood)

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INGREDIENTS

  1. 2 chicken breasts
  2. Salt and pepper, to taste
  3. 2 tablespoons olive oil
  4. Juice of 1 lemon
  5. A few sprigs fresh thyme (or dried if you don’t have fresh); reserve some for garnish

DIRECTIONS

  1. Preheat the oven to 400°F. Season both sides of the chicken with salt and pepper.
  2. Drizzle an oven-safe dish with 1 tablespoon olive oil, and place the chicken in the dish. Drizzle another tablespoon of olive oil on top, squeeze lemon juice all over, and sprinkle with the leaves of a few sprigs of thyme.
  3. Bake for 30 minutes, or until the internal temperature reaches 165°F.
  4. Pour the pan juices over the chicken and let rest for 10 minutes before serving and garnish with leaves of fresh thyme.

I hope you all love all of these recipes as they are staples in our house weekly!

Let me know what you think!!!