Hello dear readers! I hope you had a wonderful New Year’s Eve! Now I know today most won’t feel like cooking much or having large heavy meals after the holidays. I know I don’t and I didn’t even party New Year’s Eve!
For my first post of this new year I thought I would start out with easy, but healthy meals. Nothing heavy, or a lot of cooking. Just good, healthy, but delicious food.
So take it easy today and maybe even tomorrow, nurse that hangover if you have one and relax. Enjoy the first day of a new year and forget about anything stressful. That’s my advice.
Curried Chicken and Apple Lettuce Wraps
This wrap is a play on the regular and sometimes boring chicken salad sandwich, but without mayo and with the addition of sweet and crunchy apple and the spice of curry and turmeric. Or instead of chicken, it’s a great recipe to use some of that left over turkey.
1 cup (250 mL) diced cooked chicken breast (for really easy, buy one of those deli chickens at your favorite grocery store)
1/4 stalk celery, diced
1/4 cup (50 mL) apple, skin on, diced
Small handful cilantro, finely chopped
1/4 cup (50 mL) low-fat yogurt
1 tsp (5 mL) curry powder
Juice of one lemon
Pinch each salt and pepper
4 big leaves red or Boston lettuce (Be sure the lettuce you choose as your wrap is sturdy enough to hold in the chicken).
In a medium bowl, combine diced chicken, celery, apple and cilantro.
In a separate small bowl, stir together yogurt, curry powder and lemon juice. Add to chicken mixture and fold together. Season with salt and pepper to taste.
Lay washed lettuce leaves on a clean workspace. Place one-quarter of the chicken mixture on each leaf. Tuck in the sides of lettuce and roll up from the end. Cut rolls in half and secure leaves with a toothpick.
Miso Steak with Green Beans and Baby Potatoes
This recipe couldn’t be easier as most of it is done in the microwave! Season well, and presto! You have a healthy well-rounded dinner!
- 1 pound baby potatoes
- 12 ounces steam-in-the-bag green beans
- nonstick cooking spray
- 1 pound skirt steak, trimmed and halved crosswise
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon white miso
- 1 tablespoon rice wine vinegar
- 1 teaspoon minced fresh ginger
- 1 teaspoon sugar
- 1/2 teaspoon toasted sesame oil
- 2 tablespoons vegetable oil
- 1/3 cup thinly sliced scallions
- 1/2 teaspoon sesame seeds, toasted (optional)
1. Pierce each potato a few times with a knife, place in a microwave-safe dish and loosely cover with plastic wrap. Microwave on high 5 to 6 minutes or until potatoes are fork-tender. Microwave green beans according to package directions.
2. Heat a grill pan over medium-high heat. Coat with cooking spray; season steak with salt and pepper and cook 2 to 3 minutes a side or until desired degree of doneness. Transfer to a cutting board to rest.
3. While steak is cooking, combine miso, vinegar, ginger, sugar and sesame oil in a small bowl. Whisk in vegetable oil.
4. Cut potatoes in half, then cut steak into 1/4-inch slices. Divide potatoes, steak and beans among four plates; drizzle with dressing. Sprinkle scallions over steak and sesame seeds over potatoes, if desired.
Chicken Masala with Jasmine Rice and Peas
From start to finish you can have this delicious dinner on the table in under 20 minutes! How much easier can it get!
- 1/3 cup low-fat plain yogurt
- 2 teaspoons freshly squeezed lime juice
- 2 teaspoons garam masala
- 2 teaspoons olive oil
- 2 teaspoons honey
- 1 teaspoon turmeric
- 3/4 teaspoon salt
- 1/4 teaspoon garlic powder
- 1/8 teaspoon cayenne pepper
- 4 6 ounces boneless, skinless chicken breasts
- Nonstick cooking spray
- 8.8 ounces precooked jasmine rice (such as Uncle Ben’s or Success)
- 3/4 cup frozen peas
- 4 lime wedges (optional)
- 2 tablespoons chopped fresh cilantro (optional)
1. Preheat the broiler. Combine yogurt, lime juice, garam masala, oil, honey, turmeric, salt, garlic powder and cayenne pepper in a large bowl. Make three diagonal slashes across the top of each chicken breast. Coat with yogurt mixture, massaging into slashes. Arrange chicken top side down on a foil-lined broiler pan; spray with cooking spray. Broil 4 minutes, flip, spray tops and broil 4 to 6 minutes more or until just cooked through.
2. While chicken is broiling, microwave rice and then peas according to package directions. In a medium bowl, gently combine rice and peas. Divide rice mixture among four plates. Top with chicken. Garnish with lime wedges and cilantro if desired.
cannellini and Cabbage Soup
Now what could be easier than soup? Soup that is ready fast! This soup tastes great, is good for you and is super fast to do! Also, if you want some meat added, just slice some of your favorite sausage in and you’re good to go!
1 tablespoon olive oil
3 cups thinly sliced cabbage
2 carrots, sliced
6 garlic cloves, minced
1 teaspoon dried thyme
1/4 teaspoon black pepper
2 cans (14 ounces each) low-sodium chicken broth
1 can (14 1/2 ounces) no-salt-added diced tomatoes
1 cup water
1/4 cup tomato paste
2 cans (15 ounces each) cannellini beans, rinsed and drained
1. In a large pot, heat olive oil over high heat. Add cabbage, carrots, garlic, thyme, and pepper; cook 2 to 3 minutes.
2. Stir in broth, undrained tomatoes, water, and tomato paste. Bring to a boil, then reduce heat. Simmer, covered, for 8 minutes, or until vegetables are tender, stirring occasionally.
3. Mash half the beans with a fork. Add all the beans to the pot. Heat through and serve.
Chunky Beef Stew
Now here is a simple and fast stew that will fill you up. It’s ready in about 30 minutes!
Nonstick cooking spray
3/4 pound boneless beef sirloin steak, cut into 1-inch cubes
3/4 pound tiny new potatoes, halved
1 package (9 ounces) frozen cut green beans (2 cups)
4 carrots, peeled and cut into 1-inch pieces
1 onion, cut into thin wedges
1 can (14 ounces) low-sodium beef broth
1 tablespoon Worcestershire sauce
1 1/2 teaspoons dried Italian seasoning
1/4 teaspoon black pepper
3 cans (8 ounces each) no-salt-added tomato sauce
1. Over medium-high heat, lightly coat a 4-quart pot with cooking spray; add beef. Cook 4 to 5 minutes, stirring frequently. Remove beef from pot using a slotted spoon and set aside.
2. Add potatoes, green beans, carrots, onion, broth, Worcestershire sauce, Italian seasoning, and pepper to the pot. Bring to a boil; reduce heat and simmer, covered, about 15 minutes, or until vegetables are tender.
3. Add tomato sauce to pot. Return to a boil; reduce heat and simmer, covered, for 10 minutes. Add beef; heat thoroughly and serve.