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 zucchiniΒ  evenly with honey, turn oven to broil and cook 2-4 more minutes!

Enjoy!

 

THE EASIEST, FASTEST WEEKNIGHT MEAL EVER!

I’m going to make this short and sweet since I know none of us have a lot of time in life. Kids, spouses, pets, sports, work, chores…they make life a rush… and not always in a good way!

Here is an amazing dinner that the whole family will love, one pan, 6 ingredients, 20 minutes!!

  • 1 lb ground turkey
  • 1 can of corn tomato okra combo OR 1 can of corn and 1 can of diced tomatoes
  • 1 medium yellow onion
  • 1 can or carton of mushrooms
  • balsamic vinegar
  • salt and pepper

In saucepan, cook ground turkey, onion (sliced thinly or chopped) and mushrooms in 1 tbsp of olive oil until no pink is left. Add corn and tomatoes (if doing the corn-tomato combo, pour the juice in too!! If doing separate corn and tomato cans, discard the corn juice but use the juice from the tomato can). Add 1 tsp balsamic vinegar and salt and pepper to taste! Continue to season with vinegar, s&p as well as itlaian herbs by taste!

This is great over spaghetti squash or rice or alone!!!32169322_10155545875659109_7207861670025101312_n

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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