Tag Archives: carrots

Chicken Pot Pie

Ingredients:

Olive oil cooking spray

1 1/4 cups white whole-wheat flour plus 1 Tbsp. for kneading, divided

1 1/4 tsp baking powder

1/4 tsp sea salt plus additional, to taste

3 tsp vegetable oil, divided

2 carrots, diced

1 white onion, chopped

2 tsp chopped garlic

8 oz. button mushrooms, stemmed and sliced

1 1/2 lb. boneless, skinless chicken breast, cut into 3/4 inch chunks

1 tsp Italian seasoning

1 cup low sodium chicken broth

1 1/2 cups 2% milk, divided

1 cup frozen peas

1/4 cup plus 1 Tbsp chopped fresh parsley, divided

2 Tbsp fresh lemon juice

fresh ground pepper, to taste

3 Tbsp butter

Directions:

Preheat oven to 400F and mist a 2 quart baking dish with cooking spray. In a large bowl, whisk together 1 cup flour, baking powder and salt, set aside.

In a large nonstick skillet on med-high, heat 1 tsp. oil. Add carrots and onion and cook, stirring occasionally, until carrots are tender-crisp and onion is translucent, about 8 to 10 minutes. Add garlic and cook, stirring constantly for 1 minute. Transfer mixture to a bowl. Mist skillet with cooking spray and return to med-high heat. Add mushrooms and cook, stirring occasionally, until liquid has evaporated and mushrooms are lightly browned, about 8 to 10 minutes. Add to bowl.

In the same skillet, heat the remaining 2 tsp oil on med-high heat. Add chicken and Italian seasoning and cook, stirring occasionally, until chicken is no longer pink in the center. Return veggies to skillet and stir to combine. Sprinkle with 1/4 cups flour and stir until chicken and veggies are well coated and flour is no longer white, about two minutes. Add broth and stir to combine. Bring to a simmer, then stir in 1 cup of milk. Bring to a gentle simmer, stirring frequently, then immediately reduce heat to med-low and stir until slightly thickened, about 1 minute. Stir in peas and cook til heated through. Stir in 1/4 cup parsley and lemon juice. Season with salt and pepper to taste and transfer to a baking dish.

Cut butter into 1/4 to 1/2 inch cubes and add to reserved flour mixture. With a pastry blender or fork, incorporate butter into flour until mixture comes together into pea sized bits. Add remaining 1/2 cup milk and stir until flour is just moist. Lightly flour the counter with remaining 1 Tbsp flour and quickly knead the dough into a ball with floured hands. Divide into 6 equal pieces and lightly pat each into a 2 1/2 inch wide, 1/2 inch thick disk. Place disks on top of chicken mixture, spaced apart evenly. Bake until liquid is bubbly and biscuits are lightly browned and cooked through, about 25 minutes. Let stand for 5 minutes, sprinkle with remaining parsley and serve warm.

serves 6 (1 serving = 1 biscuit and 1 cup chicken mixture)

Nutritional Information (per serving)

Calories: 380

total fat: 11 g

sat. fat: 5 g

carbs: 33 g

fiber: 5 g

sugars: 5 g

protein: 35 g

sodium: 231 mg

cholesterol: 86 mg

from Eating Well

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Tofu Fried Rice

What a great, healthy option to have to satisfy the craving for Chinese take-out. I like to add extra veggies to mine, typically whatever I have on hand which tends to be bell peppers and broccoli. I also like to add water chestnuts, bamboo shoots, bean sprouts or baby corn if I have some of them handy. Keep in mind if you do add any of these, they are not calculated into the nutritional information so you’ll want to add them yourself.

Tofu Fried Rice Recipe

Ingredients

2 cups uncooked instant rice (or quinoa)
2 tablespoons grape seed oil, divided
1 (14-ounce) package reduced-fat firm tofu, drained and cut into (1/2-inch) cubes
2 large eggs, lightly beaten
1 large yellow or white onion, chopped
1 cup frozen peas and carrots, thawed
4 garlic cloves, minced
1 teaspoon minced peeled fresh ginger
2 tablespoons rice wine vinegar
3 tablespoons low-sodium soy sauce
1 tablespoon hoisin sauce
1/2 teaspoon sesame oil
Thinly sliced green onions

Directions

  1. Cook rice or quinoa according to package directions.
  2. While rice cooks, heat 1 tablespoon grape seed oil in a large nonstick skillet over medium-high heat. Add tofu; cook 4 minutes or until lightly browned, stirring occasionally. Remove tofu from pan, set aside until needed later. Add eggs to pan; cook 1 minute or until done, breaking egg into small pieces. Remove from pan. Add the other tablespoon of grape seed oil to the pan. Add onions, peas and carrots, garlic, and ginger; sauté 2 minutes.
  3. While vegetable mixture cooks, combine rice wine vinegar, soy sauce, hoisin sauce, and sesame oil. Add cooked rice to pan; cook 2 minutes, stirring constantly. Add tofu, egg, and soy sauce mixture; cook 30 seconds, stirring constantly. Garnish with sliced green onions (I like to use my kitchen shears to cut them quickly and easily); serve hot.

Nutritional Information

4 servings (serving size: 1 1/2 cups)

Amount per serving

  • Calories: 376
  • Calories from fat: 26%
  • Fat: 11g
  • Saturated fat: 2g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 5.1g
  • Protein: 15.8g
  • Carbohydrate: 50.6g
  • Fiber: 3.2g
  • Cholesterol: 106mg
  • Iron: 3.8mg
  • Sodium: 629mg
  • Calcium: 79mg

adapted from cooking light

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Filed under Vegetables and Vegetarian Dishes

Hamburger Healthier

I must admit, I have a soft spot in my heart tummy for hamburger helper, but it’s not exactly the healthiest thing to eat. I love this recipe because you have control over the amount of sodium that goes into it, as well as all the fresh veggies that help make the sauce! And the best part about the veggies in it (in case you have picky veggie eaters at home) is that they get pureed in a food processor and mixed with all the other stuff, so you can’t even tell they’re in there!

Servings: 6

Serving Size: 1 1/3 cups

Ingredients

3 cloves garlic, crushed and peeled
2 medium carrots, cut into 2-inch pieces
1 celery stalk, chopped
10 ounces white mushrooms, large ones cut in half
1 large onion, cut into 2-inch pieces
1 pound 90%-lean ground beef
2 teaspoons dried thyme
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups water
1 14-ounce can reduced-sodium beef broth, divided
8 ounces dry elbow noodles (use protein enriched or gluten free if needed) (2 cups)
2 tablespoons Worcestershire sauce
2 tablespoons all-purpose flour (or gluten free all purpose flour)
1/2 cup reduced-fat sour cream or Greek yogurt
1 tablespoon chopped fresh parsley, or chives for garnish

Directions

  1. In a food processor, process the garlic, carrots, celery and mushrooms until finely chopped. Turn it off, add onion, and pulse until roughly chopped.
  2. Cook beef in a large skillet or Dutch oven over medium-high heat, until no longer pink. Stir in the chopped vegetables, thyme, salt and pepper and cook, stirring often, until the vegetables start to soften and the mushrooms release their juices, about 5 to 7 minutes.
  3. Stir in water, 1 1/2 cups broth, noodles and Worcestershire sauce; bring to a boil. Cover, reduce heat to medium and cook, stirring occasionally, until the pasta is tender, about 8 to 10 minutes.
  4. Whisk flour with the remaining 1/4 cup broth in a small bowl until smooth; stir into the hamburger mixture. Stir in the sour cream. Simmer, stirring often, until the sauce is thickened, about 2 minutes. Serve sprinkled with parsley (or chives), if desired.

Nutritional Information

Per serving: 326 calories; 10 g fat ( 4 g sat , 3 g mono ); 54 mg cholesterol; 38 g carbohydrates; 23 g protein; 4 g fiber; 431 mg sodium; 644 mg potassium.

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Filed under Red Meat

Turkey and Pasta Soup

It’s definitely starting to feel like soup weather where I’m at so I thought a nice turkey soup recipe would be perfect for today’s Turkey Tuesday recipe. A delicious classic!

Ingredients

1 tablespoon olive oil
1/2 cup chopped carrot
1/4 cup chopped celery
1/4 cup minced onion
1 garlic clove, minced
2 cups water
1/4 teaspoon freshly ground black pepper
4 (14-ounce) cans fat-free, low-sodium chicken broth
1 cup uncooked Egg Noodles (or another type of noodle)
3 cups chopped cooked turkey
3 cups thinly sliced Napa cabbage

Directions

Heat oil in a large dutch oven (6-8 quart size) over medium-high heat. Add carrots, celery, onion, and garlic and sauté 3 minutes or until tender. Add water, pepper, and broth and bring to a boil. Add pasta and cook 8 minutes or until pasta is done. Stir in turkey and cabbage and cook  for 2 minutes or until cabbage wilts.

Makes 8 (1 1/2 cup) Servings

Nutritional Information

Amount per serving

Calories: 194
Calories from fat: 23%
Fat: 4.9g
Saturated fat: 1.3g
Monounsaturated fat: 2g
Polyunsaturated fat: 1g
Protein: 21.8g
Carbohydrate: 14.2g
Fiber: 1.2g
Cholesterol: 44mg
Iron: 1.6mg
Sodium: 483mg
Calcium: 45mg

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Filed under Poultry