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Asian Marinated Chicken 

A quick flavorful chicken marinade that is comparable to the salmon one I just posted.

Difficulty: Easy
Prep Time: 5 min
Inactive Time: 15 min
Cook Time: 15 min
Total Time:  35 min
Yield: 4 servings
Taste: Good

INGREDIENTS:

1 lb chicken breasts, boneless
1/4 cup soy sauce
4 teaspoons sesame oil
2 tablespoons honey
1/2 teaspoon? ginger
2 cloves garlic, crushed
4 skinless, boneless chicken breast halves

PROCEDURE:

  1. In a small bowl combine all marinade ingredients: soy sauce, oil, honey, ginger, and garlic and mix well.
  2. Place chicken in a shallow bowl with large enough surface area for chicken to not overlap.  Pour marinade over chicken and let rest for a minimum of 15 minutes.
  3. Preheat grill to medium-high heat.
  4. Grill chicken for 6-8 minutes per side until center is no longer pink.

Source: Heidi’s kitchen

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Healthy Banana Bread (version 2), better

This is a tastier version of a healthy banana bread than this previous one I posted here and also from the same blogger.   I made this several days ahead of when we ate it and the chocolate chips included kept it pretty moist. 

Difficulty: Easy
Prep Time: 15 min
Cook Time: 45-60 min
Total Time: 75 min
Yield: 1 loaf, 12ish slices
Taste: Medium

 

INGREDIENTS

1 1/4 cup mashed very ripe banana (about 3 medium bananas)
2 eggs, at room temperature
1/4 cup coconut oil, melted and cooled (can also use melted butter or avocado oil)
1/3 cup pure maple syrup or honey (I used honey)
1/3 cup nonfat plain Greek yogurt
1 teaspoon vanilla extract
2 cup whole wheat pastry flour (or can use white whole wheat flour)
1 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
Optional add-ins: ½ cup chopped walnuts, ½ cup chocolate chips, ½ cup coconut flakes or 3/4 cup fresh fruit

PROCEDURE

  1. Preheat oven to 350 degrees F. Spray or grease a 8×4 inch pan to prevent sticking.
  2. Add mashed banana, eggs, coconut oil, maple syrup (or honey), Greek yogurt and vanilla extract to a large bowl and mix well until smooth and well combined.
  3. Next add in the dry ingredients: whole wheat pastry flour, baking soda, cinnamon and salt. Mix well until just combined. Do not overmix.
  4. Fold in any of the following: ½ cup chopped walnuts, ½ cup chocolate chips, ½ cup coconut flakes or 3/4 cup fresh fruit.
  5. Pour batter into prepared pan. Bake for 55-65 minutes or until a tester inserted into the middle comes out clean or with just a few crumbs attached. Allow bread to cool in the pan for 10 minutes, then remove and transfer to a wire rack to finish cooling.

NOTE, TO MAKE MUFFINS: Spray a 12 cup muffin tin with nonstick cooking spray or use liners. To be safe, you can spray the inside of the liners too. Prepare muffin batter as directed, then divide evenly between liners. Bake for 20-25 minutes at 350 degrees or until tester comes out clean.

SOURCE: Ambitious Kitchen

 

Brown Sugar Mustard Salmon Glaze

Here’s a quick flavorful salmon option.  I like to marinade it for a minimum of 30 minutes, but it is not required.

Difficulty: Easy
Prep Time: 15 min
Cook Time: 10-15 min
Total Time: 30 min
Yield: 4 salmon fillets, 6 ounces each
Taste: Good


INGREDIENTS:

1.5 tablespoons light brown sugar
2 teaspoons honey
1 tablespoons butter
2 tablespoons Dijon mustard
1 tablespoons soy sauce
1 tablespoons olive oil
1 teaspoon finely grated ginger
Vegetable oil
Salt and freshly ground black pepper

PROCEDURE: 

  1. Mix the brown sugar, honey and melted butter in a small bowl.
  2. Whisk in the mustard, soy sauce, olive oil and ginger. Let cool.
  3. Preheat grill to medium heat.
  4. Season salmon with salt and pepper to taste.
  5. Place the salmon skin side down on the grill. Coat the flesh of the salmon fillets with the brown sugar mixture. Grill for 10 to 15 minutes to medium doneness, and meat flakes when cut with a fork.  No need to flip.

Source: Food Network 

 

Crockpot Wild Rice Soup

I’ve been larger transportable meals on Sunday’s lately to last part of the week for Jim and I.  To do that, crockpot is a easy solution.  Wild Rice Soup is a good ol’ hearty Minnesotan dish.  The kind of soup you can turn upside-down and it won’t fall out:)

I already had a good wild rice soup recipe, but takes a bit of babysitting on the stove top.  This recipe is just as good, easier to make, and healthier so there ya go!

Difficulty: Easy
Prep Time: 20 min
Cook Time: 4-6 hours
Total Time: 4.5-6.5 hours
Yield: 8 servings
Taste: Great

INGREDIENTS:

2 teaspoons olive oil
3 garlic cloves, minced
1 white onion, chopped
1 cup sliced carrots (about 2-3 large carrots)
3 celery ribs, chopped
1 teaspoon poultry seasoning
1 teaspoon dried oregano
1 teaspoon dried thyme
1 1/2 pounds uncooked chicken breast, cut into bite size chunks
1 1/4 cups uncooked wild rice or wild rice blend
7 cups chicken broth, organic if desired
1/2 cup reduced fat sour cream
1/4 cup all-purpose flour
salt and pepper, to taste

PROCEDURE:

  1. Heat olive oil in a medium or large skillet over medium high heat. Add garlic, onion, carrots and celery and saute for 6-8 minutes or until onions are softened; stir in seasoning (oregano, thyme and poultry seasoning) and cook for 30 seconds longer. Transfer to crock pot.
  2. Next add in uncooked chicken breast chunks, uncooked wild rice and chicken broth. Cover and cook on low for 6-7 hours or on high for 3-4 hours.
  3. About a half hour before you are ready to serve the soup, mix sour cream and flour together in a small bowl with a fork. Turn slow cooker to high and slowly add in sour cream/flour mixture; stir for a few minutes until well combined, then place cover back on crock pot and allow to cook for 20 more minutes to allow soup to thicken up.
  4. Add salt and pepper to taste before serving. I like a little heat so a dash of cayenne or hot sauce for me.

Source: Ambitious Kitchen

Roasted Vegetable Quinoa Bowl

This is a quick veggie dish similar to the Gado-Gado bowl, but has more of a fall take on vegetables and uses a tahini sauce.  Another flexible dish for using whatever veggies you have on hand and grains could be swapped to rice, farro, barley, ect.

Difficulty: Easy
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Yield: 3-4 servings
Taste: Good


INGREDIENTS

VEGETABLES
4 whole carrots, peeled and quartered (large pieces halved)
1 1/2 cups (~115 g) quartered baby yellow potatoes
2 Tbsp (30 ml) maple syrup, divided
2 Tbsp (30 ml) olive oil, divided
Healthy pinch each sea salt + black pepper
1 Tbsp (3 g) chopped fresh rosemary (or dried)
2 cups (176 g) halved Brussels sprouts

QUINOA
1 cup (184 g) white quinoa, well rinsed + drained
2 cups water
Pinch sea salt

SAUCE
1/2 cup (120 g ) tahini
1 lemon, juiced (~3 Tbsp or 45 ml)
2-3 Tbsp (30-45 ml) maple syrup

FOR SERVING optional
Fresh herbs (parsley, thyme, etc.)
Pomegranate arils

PROCEDURE:

1.  Preheat oven to 400 degrees F and line a baking sheet with parchment paper.

2. Add the carrots and potatoes to the sheet and drizzle with 1 Tbsp maple syrup, 1 Tbsp olive oil, salt, pepper, and rosemary. Toss to combine. Then bake for 12 minutes.

3. In the meantime, heat a saucepan over medium-high heat. Once hot, add rinsed quinoa to lightly sautée before adding water to evaporate leftover moisture and bring out a nutty flavor.  Cook for 2-3 minutes, stirring frequently. Then add water and a pinch of salt. Bring to a low boil over medium-high heat. Then reduce heat to a simmer and cover. Cook for 18-22 minutes or until liquid is absorbed and quinoa is fluffy. Then open lid and fluff the quinoa with a fork. Tilt the lid, remove from the heat, and set aside.

4. When the veggies are at the 12-minute mark, remove pan from the oven and add the Brussels sprouts. Top with remaining 1 Tbsp oil, 1 Tbsp maple syrup, and another pinch each salt and pepper. Loosely toss to combine.

5. Return pan to oven and roast for 10-12 minutes more or until Brussels sprouts are golden brown and the carrots and potatoes are fork tender. (This ensures that the potatoes and carrots are cooked through and the Brussels don’t get too soft.)

6. Lastly, prepare dressing by adding tahini, lemon juice, and maple syrup to a small mixing bowl and whisking to combine. Add 2 Tbsp (30 ml) warm water at a time and whisk until thick but pourable. Taste and adjust flavor as needed, adding more maple syrup for sweetness or lemon juice for acidity.

7. To serve, divide quinoa and vegetables between serving bowls and top with a generous drizzle of tahini sauce. Top with garnish of choice, such as pomegranate arils or fresh herbs.

Source: Minimalist Baker

Corn Zucchini Salad with Sun Dried Tomato Vinaigrette 

Lots of flavor packed into this easy quick dish.  You can cheat too if need be and use can corn; I would suggest roasted corn for a bit more flavor, sauteed zucchini, and use a pre-made salad dressing.  The dish is very adaptable to what you have on hand as well.  I added almonds instead of the roasted chickpeas (a quicker protein adder).  Some chopped red peppers raw or roasted would be good and add some more color.  You could make this into more of a main dish by adding some pasta.  Lots of options!

Difficulty: Easy
Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min
Yield: 3-4 servings
Taste: Good

INGREDIENTS:

VEGGIES
5-6 ears corn, in husk
2-3 medium zucchini
1 Tbsp (15 ml) grape seed, avocado or olive oil
Sea salt and black pepper

DRESSING
1/2 cup packed (56 g) sun-dried tomatoes* (soaked in hot water 10 minutes)
1/4 cup (240 ml) hot water*
3 Tbsp (45 ml) lemon juice
1 cup tightly packed (60 g) fresh basil (I used half parsley)
4 cloves garlic, smashed (2 Tbsp or 12 g)
1/3 cup (80 ml) olive oil
2 tsp maple syrup
Pinch each sea salt + black pepper, plus more to taste

EXTRAS optional
Almonds
Red bell pepper
Roasted chickpeas*
Fresh lime juice

PROCEDURE:

1) Start by heating up your grill and prepping the corn and zucchini.

2) Slice zucchini thinly lengthwise, brush lightly with avocado or grape seed oil (or another high-heat oil), and sprinkle with salt and pepper. Set aside. Also soak corn (in husk) in cold water for 5 minutes.

3) Prepare dressing by adding all ingredients (sun-dried tomatoes, hot water, lemon juice, basil, garlic, olive oil, maple syrup, salt, and pepper) to a blender and blend on high until creamy and smooth. If too thick, add more water to thin until pourable. Taste and adjust flavor as needed, adding more lemon for acidity, garlic for zing, maple syrup for sweetness, salt + pepper for flavor balance, or basil for freshness/earthiness. Set aside.

4) Once your grill is hot, add corn (still in husk) and cover. Cook for 5-8 minutes, rotating to cook all sides, until all sides are lightly browned. Then carefully remove husk and place back on grill until golden brown on all sides – about 5-8 minutes.

5) When the corn is almost ready, add zucchini to the grill and grill on each side for about 2-4 minutes, depending on how hot the grill is. You want grill marks, but you don’t want the zucchini to get too soft. Set aside.

6) Cut corn off cob and slice zucchini. Then add to a serving bowl. At this time, add almonds, red bell pepper, or roasted chickpeas if desired (see notes for preparation).

7) Drizzle with fresh lime juice and desired amount of dressing, and garnish with fresh basil and/or parsley.

Notes:

*Best when fresh. Leftover dressing will keep covered in the refrigerator up to 4 days.
*If you use sun-dried tomatoes packed in oil, you will likely need much less water, so start with 1/4 cup (60 ml) and work your way up from there.
*To make roasted chickpeas, thoroughly drain a 15-ounce can of chickpeas and add to a mixing bowl. Then add 1 Tbsp olive or grape seed oil, a healthy pinch each sea salt, ground cumin, dried oregano, smoked paprika, and black pepper. Roast at 350 degrees F (176 C) for 20-25 minutes or until golden brown and crispy.

Nutrition Information: Rough estimate for 1 of 4 servings calculated using 2 zucchini, 6 ears of corn, and all of the dressing.

Serving size: 1/4 of recipe with dressing. Calories: 287 Fat: 19.8 g Saturated fat: 2.9 g Carbohydrates: 30 g Sugar: 7.9 g Sodium: 54 mg Fiber: 4.5 g Protein: 5 g

Source: Minimalist Baker

Parmesan Roasted Asparagus 

I’ve been doing a lot of quick easy meals lately and this side dish is cinch.  Asparagus is freshly available now (spring/early summer) so I’ve been taking advantage of it. Even cleanup is made easy by covering your baking sheet with aluminium foil. You could also easily do this on a grill.

Difficulty: Easy
Prep Time: 5 min
Cook Time: 20 min
Total Time: 25 min
Yield: ~3-4 servings
Taste: Great

INGREDIENTS:

1 lb of asparagus
1 tablespoon of olive oil
1/4 cup of grated Parmesan cheese
salt and pepper to taste
Optional: lemon juice or red pepper flakes

PROCEDURE:

  1. Pre-heat oven to 400 degrees F and line a baking sheet with aluminum foil
  2. Break off and discard bottom 1/2-inch (non-flexible part) of asparagus stock
  3. Place asparagus on lined baking sheet.  Drizzle with olive oil, grated Parmesan, and salt & pepper.  Mix evenly.
  4. Bake for 20 minutes and rotating veggies once during the cooking time.  Remove from oven when tender.
  5. Serve with optional lemon juice or red pepper flakes

Source: Heidi’s kitchen