Sweet & Sour Chicken

from the kitchen of fellow crossfitter, Katie and Clean Eating Magazine
A healthified version of the classic Sweet & Sour Chicken. So much flavor..a must for dinner this week!

INGREDIENTS:

  • 1/3 cup low-sodium soy sauce
  • 2 tbsp raw honey
  • 2 cloves garlic, minced
  • 1 tsp fresh ginger, grated (store unused ginger in the freezer)
  • 1/4 tsp crushed red pepper flakes
  • 1 1/4 lb boneless, skinless chicken breasts (about 4 breasts), chopped into 1-inch pieces
  • 1 medium red bell pepper, cut into 1-inch chunks (about 1 cup)
  • 1 medium green bell pepper, cut into 1-inch chunks (about 1 cup)
  • 1 small yellow onion, chopped (about 3/4 cup)
  • 1/2 fresh pineapple, cut into 1-inch cubes (about 1 3/4 cups)
  • 12 sprigs fresh cilantro, chopped (about 1/4 cup)
  • 1 1/2 cups cooked brown rice, optional (could use quinoa too)

INSTRUCTIONS:

  1. In a small bowl, whisk together soy sauce, honey, garlic, ginger and pepper flakes. Place chicken in a large shallow dish. Pour soy sauce mixture over chicken, tossing gently. Cover and refrigerate for at least 30 minutes or up to 8 hours.
  2. Heat a large nonstick skillet over medium-high heat. Add chicken and marinade and sauté for 5 minutes or until chicken is cooked through. Add bell peppers and onion and cook for 5 minutes or until vegetables are slightly tender. Add pineapple and cook for 2 more minutes. Sprinkle with cilantro and serve immediately over rice for a complete meal, if desired.Unti next time…
    look good, feel good, do good
    Sara B.

 

 

 

 

 

 

Ginger Soy Chicken & Edamame Stir-Fry

Bowl full of goodness

With a title like that I just about want to get the words or at least the picture right out of the cookbook. I love stir-fry has it is pretty much impossible to mess up and you always have the ingredients to make it….veggies? check, meat or tofu? check, condiments? check, brown rice or quinoa? check (of course you all have quinoa in your pantries by now, right? 😉

Ingredients:
recipe from Clean Eating Magazine
1/2 C low sodium chicken broth
1/4 C low sodium soy sauce
3 T unsalted almond or cashew butter (you can you peanut butter if you are trying to stay more wallet friendly)
1 T grated fresh ginger
2 tsp honey
1 tsp dry mustard
1 T grapeseed oil, divided (higher smoke point)…if you don;t have it wont hurt to use olive oil
1 lb boneless, skinless chicken breast, cut into 1 inch pieces
3 cloves garlic, minced
1 medium red bell pepper, cut into 1 inch chunks
2/3 C unsalted raw cashews (you can use peanuts if wanting to stay more wallet friendly)
1 C frozen shelled edamame, thawed (great protein source)
4 green onions, cut into 2 inch lengths
1 1/2 C brown rice, optional
Instructions:
Prepare sauce: in a medium bowl, whisk broth with soy sauce, nut butter, ginger, honey and mustard.  Set aside.  IN a large nonstick wok or skillet on medium-high, heat 1/2 T oil.  Add chicken and garlic and cook until chicken is browned and cooked through about 3 minutes.  Transfer to a small nowl; heat remaining 1/2 T oil in wok.  Add pepper, nuts, and edamame and cook for 3 minutes.  Return chicken to wok.  Add onions and sauce.  Bring to a boil on medium-high, then reduce to medium-low and cook until thickened, about 2 minutes.  Serve stir-fry over rice, if desired. 


Until next time…
look good, feel good, do good
Sara B

Kale

Have you tried the power-house leafy green, KALE, yet?!
If not, maybe these factoids will give you the extra encouragement you need to pick some up at your local grocery store today (try to find organic)
What’s New and Beneficial About Kale
from whfoods.com
Steamed Kale can provide you with some special cholesterol-lowering benefits. Raw kale still has cholesterol-lowering ability – just not as much.
Kale’s risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Kale is now recognized as providing comprehensive support for the body’s detoxification system.
Wahoo…..DETOX without cayenne pepper, lemon juice and maple syrup!
Kale’s flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.
Good stuff huh!?
Here’s some of the ways I like to add kale to my meals…
added to stir-fry w/ a ton of other veggies, lean chicken, and brown rice

or in pasta sauce

Aren’t these bicycle noodles awesome!? Probably will make J and I bike faster.


Also try my kale chips recipe….so so good!
Let me know how you add kale to your next meal.
Until next time…
look good, feel good, do good

Quick Convenient Chicken Stir-fry

The wedding was a success! Kelli (my sister) looked beautiful, Mike was handsome, the ceremony was breathtaking with Mike’s cousin Laura singing, and the reception was a dance-a-thon! I will post pictures as soon as I have some and possibly my toast if I can figure that out.

J and I rolled back into town, grunted out his scheduled Ironman workout, opened up our fridge to figure out some dinner and saw…..nothing. This is very unusual. What were we to do!?

I reached for my new wok and whipped up a very easy and convenient stir fry!

the goods:

frozen stir-fry veggies (not pictures), sesame oil, Classic Stir-fry sauce, Uncle Ben’s Brown Rice, and edamames for the side
I heated up the oil, added the chicken and cooked till about done, added frozen veggies, mixed in stir-fry sauce at the end, heated, and served over the brown rice
Simple and satisfying!
Until next time…
look good, feel good, do good
to come…quinoa soup and roast!