Ginger Vegetable Stir Fry

A simple and flavor packed recipe, perfect for busy nights! To add protein to this, consider edamame, cubed tofu, or chicken! Prepare the protein first, then proceed with the rest of the recipe.

Stir-Fry Vegetables (Image source: iStock)

Ginger Vegetable Stir Fry
Serves 4

Ingredients:
1 tablespoon corn starch
1 ½ teaspoons garlic, minced
2 teaspoons ginger root, divided
¼ cup peanut or sesame oil
4 cups stir fry veggies (e.g. broccoli, cauliflower, carrots, red pepper, snap peas)
2 tablespoons light soy sauce or tamari
2 tablespoons water
¼ cup chopped onion

Directions:

1. In a large bowl, whisk together the cornstarch, garlic, 1 teaspoon ginger, and 2 tablespoons of the oil. Then add-in the stir-fry veggies, tossing lightly to coat.

2. Heat the remaining 2 tablespoons of oil in a large skillet or wok over medium heat. Add the vegetables and cook for 2 to 3 minutes, stirring constantly. Then add-in the soy sauce, water, onion, and remaining ginger. Cook until vegetables are tender but still crisp.

Serving suggestions – Serve over cooked brown rice or quinoa. For a protein boost: add edamame, tofu, or chicken.

Air-Fried Taco Spiced Chickpeas

Air-Fried Taco Spiced Chickpeas (Image source: iStock)

Serves 4

Ingredients:
1.5 cups canned chickpeas, drained and rinsed
1 tablespoon extra virgin olive oil
2 tablespoons taco seasoning

Directions:

1. Arrange chickpeas on air-fryer tray. Toss the chickpeas with olive oil. Then add the taco seasoning and toss to coat.

2. Air-fry at 400 degrees for 12 to 15 minutes or until the chickpeas are crispy.

Serving suggestion: Serve in your favorite taco shell and toppings!

Nutrition facts (per serving): 140 calories, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 275 milligrams sodium, 20 grams carbohydrates, 5 grams fiber, 3 grams sugar, 5 grams protein

PB Pretzel Granola

Serves 12

Ingredients:
Parchment paper for lining the baking dish
2 ½ cups whole-wheat pretzels, chopped
1 cup old fashioned oats, plus 1 cup left whole
2 tablespoons chia seeds
1/3 cup creamy peanut butter
1/3 cup extra virgin olive oil
1/3 cup agave nectar

 Directions:

1. Preheat the oven to 350 degrees F. Prepare a baking dish (e.g. 9” x 9”) with parchment paper.

2. Chop the pretzels until coarsely ground (or use a food processor). Then transfer to a mixing bowl.

3. In the food processor, pulse the oats until they are finely ground (resembling oat flour). Then transfer to the mixing bowl.

4. In a small saucepan, combine the peanut butter, olive oil, and agave nectar. Heat the mixture over medium heat, stirring frequently, until warmed through and well combined.

5. Stir the peanut butter mixture into the reserved oat-pretzel mixture and mix well. Then transfer to the baking dish and evenly spread throughout.

6. Bake for 20-mintues to until the granola is lightly browned. Cool the granola and store in an airtight container.

Recipe from Molly’s book, Skinny Size-It (Harlequin Non-Fiction 2014)

Instant Pot: Lemon Garlic Chicken

This is a very tasty pressure cooker recipe! It is very flavorful and easy to pull together. Give it a try!

Instant Pot Lemon Garlic Chicken (Image Source: Getty Images)

INSTANT POT LEMON CHICKEN
Serves 6.

Ingredients:
2 tablespoon olive oil
3 tablespoon butter
1/2 teaspoon garlic powder
4 garlic cloves, sliced or minced
1 sweet onion, chopped
1/2 teaspoon basil
1/2 teaspoon ground parsley
2 - 3 tablespoons fresh lemon juice
6 - 8 chicken thighs
zest of 1 lemon

Directions:

1. Set the Instant Pot to saute. Add the butter and olive oil. Then add the garlic powder and garlic. Saute until fragrant. Add the onion, basil, parsley, and lemon juice to the pot. Saute for 2 - 3 minutes.

2. Add the chicken thighs and lemon zest to the pot. Lock the lid and adjust the settings to pressure cook. Cook on high for 10 minutes. Then release the steam.

Serving suggestion: Serve over brown rice or cauliflower rice with steamed or roasted broccoli.

Nutrition facts (per serving): 200 calories, 14 grams fat, 6 grams saturated fat, 0 grams trans fat, 65 milligrams cholesterol, 90 milligrams sodium, 4 grams carbohydrates, 1 gram fiber, 1 gram sugar, 14 grams protein.

PB Stir Fry Sauce

Stir Fry Vegetables (Image Source: Molly Morgan)

So what do you do when you plan to make stir fry and realize you are out of soy sauce? Try a new recipe! This peanut butter stir fry sauce easy to whisk together and is full of peanut-buttery flavor.

PB Stir Fry Sauce

Yield Approximately 1 cup

Ingredients:
1/4 cup orange juice
1/4 cup peanut butter
2 tablespoons fresh lemon juice
3 tablespoons lime juice
2 tablespoons rice vinegar
2 tablespoons peanut oil
1/2 teaspoon ginger
1 tablespoon sriracha (or more)*

Directions:

In a small mixing bowl, whisk together the ingredients. Season with sea salt (if desired).

Serving suggestion: Toss stir-fried vegetables and cubes of sesame ginger tofu with the prepared sauce and serve over brown rice.

Slow Cooker Black Bean Soup

Cold days call for warm soup! This slow cooker black bean soup is hearty, filling, and delicious. Plus, if you’d like you can make it in an Instant Pot and cook the soup under pressure for a meal that is done in minutes. Each serving has 8 grams of heart-helping fiber AND 14 grams of protein. Enjoy!

Slow Cooker Black Bean Soup (Image Source: Molly Morgan)

Slow Cooker Black Bean Soup
Serves 6

Ingredients:
1 tablespoon olive oil
1 cup celery, chopped
1 cup carrot, chopped
1 cup sweet peppers, chopped
5 - 6 cloves garlic, minced
3 1/2 cups canned or cooked black beans
32 ounces low sodium chicken or vegetable stock
1 cup medium salsa
1 teaspoon chili powder
1/2 teaspoon cumin
1 1/2 cups cooked brown rice
black pepper
sea salt

Directions:

1. In a skillet* add the olive oil and heat over medium heat. Add the celery, carrots, and peppers. Cook for 7 - 10 minute until the vegetable are softened. Then add the minced garlic and cook for one minute more.

   *Instant Pot - use the saute setting.

2. Transfer the vegetable mixture to the slow cooker* and add the black beans, vegetable stock, salsa, chili powder, and cumin. Cover and cook for 4 hours on high or 6 - 8 hours on medium or low.

   * Instant Pot - keep working in the Instant Pot. OR to cook under pressure, change the setting to cook under pressure and seal the lid, cook under pressure for 15 minutes.

3. Then about 30 minutes before serving*, add the cooked rice and stir. Season with salt and pepper.

   *Instant Pot - Add the cooked rice to the soup after the pressure cooking is complete.

Nutrition facts (per serving): 270 calories, 4 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 170 milligrams sodium, 45 grams carbohydrates, 8 grams fiber, 3 grams sugar, 14 grams protein

General Tso Veggies

If you like grabbing Chinese food for a quick meal, you can make these General Tso veggies-based and protein-rich dinner quickly! Also there are instructions on how to make General Tso Chicken in the Instant Pot.

General Tso Veggies

General Tso Veggies

Serves 4

Ingredients:

3 - 4 cups broccoli florets
1 cup sweet peppers, chopped
1 sweet onion, chopped
2 zucchini, sliced
8 ounces baked tofu, cubed
2 cups edamame, shelled
1 teaspoon sesame oil
6 tablespoons rice vinegar
1/4 cup Hoisin sauce
6 tablespoons light soy sauce
4 tablespoons brown sugar
1 teaspoon garlic, minced
1 teaspoon ginger, minced

Directions:

1. Preheat oven to 425 degrees F.

2. On a large sheet pan arrange the vegetables, tofu, and edamame.

3. In a small mixing bowl whisk together the remaining ingredients for the sauce. Optional: add 1/4 teaspoon red pepper flakes.

4. Pour the sauce over the vegetable mixture and bake for 20 - 25 minutes until the vegetables are tender. Stirring occasionally throughout cooking.

Serving suggestion - Serve over brown rice, farro, or soba noodles - pictured above, is with soba (buckwheat) noodles.

Note: This sauce works great with chicken in the Instant Pot too! Here’s a quick how-to: Cube chicken into 1-inch cubes. Saute the chicken in the Instant Pot, in 1 teaspoon sesame oil, until the chicken is lightly browned. Make the sauce as above and pour the prepared sauce (make a double batch of sauce if you are doing veggies and the chicken) to the chicken. Cook under pressure for 10 minutes. Carefully quick release the steam. Then whisk in 2 tablespoons of cornstarch to thicken the sauce. Serve the chicken with brown rice, veggies, or soba noodles.

Recipe adapted from: https://www.adventuresofanurse.com/better-take-instant-pot-general-tsos-chicken/

Recipe! Garlic Parmesan Spaghetti Squash

As you are getting ready for the holiday season, while it’s fun to go to the tried and true traditional recipes, here is a recipe that would go great with a holiday meal! Or this garlic Parmesan spaghetti squash recipe would make a delicious side dish with dinner too!

Garlic Parmesan Spaghetti Squash - Image Source: iStock

Garlic Parmesan Spaghetti Squash
Serves 6 - 8

Ingredients:
1 spaghetti squash (about 3 pounds)
Salt and pepper to taste
2 tablespoons olive oil plus more for brushing
4 garlic cloves, finely chopped
1 small shallot, finely chopped
¾ cup finely grated Parmesan cheese

Directions:

1. Preheat oven to 400º F.
2. With a knife, carefully score squash and poke holes lengthwise where you’re going to cut it in half. Microwave the squash for 5 minutes. Allow to cool. Carefully cut the squash in a half. Scoop out the seeds.
3. Brush the inside of both halves of the squash with olive oil. Season with salt and pepper.
4. Place the two halves cut side down on a baking sheet lined with parchment paper. Roast the squash until tender, about 30 minutes. Allow several minutes to cool. Using a fork, scrape the insides to create spaghetti like texture. Set aside.
5. Heat 2 tbsp of olive oil in a large skillet over medium heat. Add garlic and shallots. Cook until soft and slightly browned, about 2 - 3 minutes.
6. Add the spaghetti squash and sauté for about 3 minutes. Remove from the heat and then stir in the Parmesan cheese. To finish, season with salt and pepper to taste.