Asian Stir Fry with Choice of Meat

Transcription

1 Asian Stir Fry with Choice of Meat 1.5 lb chicken, shrimp, or beef 2 Asian stir fry seasoning packets (1 oz each) 1 green bell pepper, sliced 1 red bell pepper, sliced 1 lb snow pea pods 4 stalks celery, sliced.5 lb mushrooms, sliced 1 medium onion, diced 2 T garlic, minced 2 T olive oil 1.5 cup brown rice, dry Prepare brown rice according to package (combine with 3 cups water and simmer for 45 minutes). Follow stir fry packet instructions (mix with water). Heat oil in skillet on medium/high heat. Add meat to wok. Stir fry for 5-7 minutes until cooked. Remove meat from skillet and set aside. Stir fry vegetables until tender, about 3 minutes. Add meat and stir fry packet mixture to vegetables. Stir fry until sauce thickens, about 2-3 minutes. Serve over rice!

2 Beef and Broccoli 2 bunches broccoli, chopped 2 beef and broccoli seasoning packets (1 oz each) 2 lbs boneless beef round 2 red bell peppers, diced 3 cloves garlic, minced 1 T olive oil 1 onion, diced Directions: 1. Cut beef round in ½ inch strips. Combine seasoning packets with water, and heat up in a large wok or skillet with minced garlic. Add in beef. Sauté until brown but not dry, about 15 minutes. 2. In a separate skillet, heat olive oil. Sauté diced onion until translucent, and then add in chopped broccoli and diced bell peppers. Cover and cook for about 10 minutes until vegetables are soft. 3. Serve!

3 Chicken Cacciatore Fit For Duty Consulting 1 box (16 oz) spaghetti noodles 5 chicken breasts, butterfly cut 2T olive oil 1T corn starch 2 cloves of garlic 2 zucchinis, diced 2 small onions, diced 1C mushrooms, diced 1 29 oz can of diced tomatoes 1 cup of white wine 1 cup of chicken broth Spices: Oregano, Sweet Basil, salt, and pepper Makes 8 Servings Butterfly your chicken breasts and season with salt and pepper. Next, brown the chicken in 1T olive oil and 1 clove of minced garlic. Cook each side on medium heat for about five minutes each and set aside. Next, sauté veggies in 1T olive oil and 1 clove of garlic. Add diced tomatoes, wine, chicken broth, and spices and let simmer for an additional 30 minutes on low heat. To thicken up the sauce, add 1T corn starch. Serve the sauce and chicken over noodles!

4 Crispy Salmon with Mashed Potatoes 1 tablespoon olive oil 1/2 teaspoon salt 1/4 teaspoon black pepper 4 pieces of skin-on (preferably wild-caught) salmon fillets 2 lbs russet potatoes, peeled and quartered ½ cup low fat milk 2 T unsalted butter 2 bunches broccoli Makes 4 Servings Preheat oven to 400 degrees. Bring a pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes; drain. In a small saucepan heat butter and milk over low heat until butter is melted. Using a potato masher or electric beater, slowly blend milk mixture into potatoes until smooth and creamy. Steam broccoli until soft, about 7-8 minutes. Heat a large oven safe skillet over high heat. While pan is preheating, pat dry each piece of salmon with a paper towel. Brush fish evenly on both sides with olive oil and season flesh side with salt and pepper. Place fish into pan, flesh side down and allow to sear for approximately 4-5 minutes. Use a thin metal spatula to loosen the fish from the pan but do not force. If the fish isn t budging, wait a little longer. It will release easily when it s ready. Flip fish to the skin side and pop into preheated oven. Cook for about minutes for well-done or 8-10 for rare. If you want a more rare piece, remove salmon at 8 minutes. Serve alongside broccoli and mashed potatoes. Enjoy!

5 Garlic Chicken and Potatoes with Herb Salad 1.5 lb small red potatoes 2 Land O Lakes Garlic & Herb Sauté Express squares 5 boneless skinless chicken breasts, butterfly cut 1 package (12 oz) fresh pre-trimmed green beans ¼ cup lemon juice ¼ cup olive oil 1 package (5 oz) baby spinach ½ T dill ½ T basil ½ T chives 2 T Fresh Rosemary 2 T Garlic Powder Quarter the potatoes and toss in olive oil, rosemary, and garlic powder. Bake on a cookie sheet at 400 degrees for minutes until soft. Melt 1 Sauté Express square in 12-inch nonstick skillet over medium-low heat Add the butterflied chicken. Sauté minutes or until chicken reaches at least 165 F, is golden brown on both sides and juices run clear when pierced with a fork. Remove from skillet. Melt remaining 1 Sauté Express square in skillet and add green beans to skillet. Cover; cook over medium-high heat, stirring occasionally, 8-10 minutes or until green beans are tender. Toss baby spinach with dill, basil, and chives. Wisk together lemon juice and olive oil with salt and pepper and toss into salad. Serve chicken with potatoes, green beans and herb salad.

6 Pesto Pasta with Balsamic Chicken and Asparagus 8 oz pesto 1 box (16 oz) linguine noodles 5 boneless skinless chicken breasts 2 bunches asparagus 1 pint grape tomatoes 8 oz fresh mozzarella cheese 1/2 cup plus 2 Tb balsamic vinegar 1/8 cup plus 1 t olive oil 1/2 teaspoon garlic powder 1/4 teaspoon pepper Makes 8 Servings Combine 1/2 cup balsamic, 1/8 cup olive oil, garlic powder and pepper into a ziploc bag. Add in raw chicken breasts and marinate from 30 minutes to overnight. Preheat oven to 400 degrees. After marinating, bake the chicken at 400 degrees for 40 minutes. Cut off the end of asparagus (bend asparagus until it breaks, this is where you should be cutting off the ends). Line a cookie sheet with tinfoil. Line asparagus on the cookie sheet and drizzle with olive oil. Sprinkle with salt. Place on top rack of oven for 15 minutes until tender (until you can easily pierce with a fork). Boil pasta in water, following the directions on the package. Once al dente, drain and stir in pesto until all noodles are coated. Cube fresh mozzarella. In a frying pan, place sliced grape tomatoes in 1 teaspoon olive oil and 2 tablespoons balsamic vinegar. Cook for a few minutes until tomatoes start to get soft (where you can squish them with a fork). Top noodles with chicken, tomatoes, and mozzarella. Serve asparagus on the side. Enjoy!

7 Pomegranate Chicken with Broccoli 5 chicken breasts butterfly cut 12 oz pomegranate juice 1 cup mushrooms, sliced 3 cloves garlic, minced 2 T olive oil 4 oz pomegranate seeds 2 bunches of broccoli 15 oz lite alfredo sauce Marinate chicken breasts in 6 oz pomegranate juice for 1 hour before cooking. Bake chicken in marinade for 30 minutes at 350 degrees. Heat 2 T olive oil in frying pan. Sautee mushrooms and garlic. Cook until soft. Add in 6 oz pomegranate juice and lite alfredo sauce. Let simmer for 3 minutes. Add in pomegranate seeds. Steam broccoli until soft. Top chicken with sauce and serve broccoli on the side.

8 Pork Chops and Quinoa with Mixed Veggies 2 cups dry quinoa 2 cups (16 oz) low sodium chicken broth 2 cups water 2 cloves garlic 1 bag frozen mixed veggies 1.25 lbs pork loin 1 T olive oil Salt, pepper, garlic powder Pour the chicken broth and water over the quinoa in a pot. Add garlic and bring to boil. Reduce heat to simmer for 20 minutes. Fluff quinoa with fork. Steam veggies in microwave or heat up on stove. Once veggies are thawed and warm, add to quinoa and stir. Dry rub the pork loin with seasonings. Preheat the oven to 450 degrees. In a large skillet over medium-high heat, add 1 Tb olive oil and heat. Put tenderloin in the pan and cook for about 10 minutes, searing each side using tongs to turn the meat. Transfer meat to a roasting pan and bake for 20 minutes. Slice and serve with quinoa mix.

9 Red Curry Stir Fry with Chicken or Shrimp 1 jar red curry paste 2 15 oz cans lite coconut milk 1.5 lbs shrimp or chicken 1.5 cups dry brown rice 1 green bell pepper 1 red bell pepper 2 zucchini 1 onion 3 cloves garlic 1 T olive oil Cook brown rice according to package directions (about 45 minutes). If using chicken, dice and cook in a skillet on medium heat. If you using shrimp, remove tails and cook in a skillet on medium heat until pink. In a separate pan, heat coconut milk. Wisk in 2-3 T of red curry paste until well combined. Depending on heat preference, you may want to add less or more curry paste to the sauce. Chop bell peppers, zucchini, onion, and garlic. Sauté in olive oil until soft. Add vegetables and meat to curry sauce. Pour over cooked rice and enjoy!

10 Chunky Southwestern Quinoa Salad 1 Cup of Quinoa, dry 2 Cups (16 oz) of chicken broth 1 can of black beans, drained and rinsed 1 can of sweet corn 5 roma tomatoes, diced 2 ripe avocados, cubed 2 bell peppers, diced 1 jalapeno, minced 1 lime, juice 1.5 T southwestern chipotle seasoning (Mrs. Dash) 4 chicken breasts, butterfly cut 12 oz BBQ sauce In a medium size sauce pan, bring 1 cup of quinoa and 2 cups of chicken broth to a rolling boil. Reduce heat to low and let simmer for minutes or until all of the broth is absorbed. Fluff with a fork. Place cooked quinoa in a Tupperware and set in the refrigerator for 1-2 hours or until it becomes room temperature. Butterfly chicken and bake in BBQ sauce for minutes at 350 degrees. Serve on the side or cubed, mixed in with quinoa salad. In a large bowl, mix together quinoa, black beans, sweet corn, tomatoes, avocado, bell peppers, and jalapeño. Then add seasoning and lime juice. Toss and serve!

11 Sweet Potato Stew and Balsamic Salad For Soup: 1 lb lean ground turkey 4 large carrots, chopped 4 stalks celery, chopped 1 onion, diced 2 large sweet potatoes, peeled and cubed 1.5 cups chopped green beans 2 cups lentils 3 T minced fresh rosemary 1 tsp dried oregano 4 cloves garlic, minced 1 15-oz can diced tomatoes 64 oz vegetable broth Salt and pepper to taste For Salad: 1 package mixed greens (baby spinach mix) 1 red bell pepper 2 large carrots ½ cup balsamic dressing Sauté turkey until brown. Then, combine all ingredients (including cooked turkey) in a slow cooker. Turn heat on high and cook for 6-7 hours, adding a little more broth at the end if stew seems too thick. To make the salad, shred carrots and chop bell pepper and add to mixed greens. Toss with balsamic dressing. Serve on the side.

12 Turkey Chili with Cornbread Fit For Duty Consulting 1 box jiffy cornbread mix 1/3 cup lowfat milk 1 egg 1 15 oz can sweet corn 2 15 oz cans red kidney beans 2 15 oz cans pinto beans 1 15 oz can tomato sauce 1 15 oz can diced tomatoes 1 7 oz can green chilies 3 cloves minced garlic 32 oz vegetable broth 1 onion ½ T olive oil 1 lb lean ground beef 2 T cumin 1 T cayenne pepper 2 T chili powder Makes 8 Servings Stir beans, tomato sauce, diced tomatoes, broth, and green chilies together in a large pot (drain and rinse all beans before using). Sauté onion, ground turkey, and garlic in olive oil until turkey is brown. Add to pot. Add in spices and half the can of drained corn, stir, and simmer chili for 1-2 hours before serving. Follow directions on the cornbread package (cornbread mix, 1 egg, and 1/3 cup milk), and add in the other half of the drained can of corn. Bake according to package instructions. Serve!