This week’s recipes are not only delicious, but they were really easy to make and of course…healthy! Enjoy.
Last Sunday, it was a very cold sort of gloomy day. Just the sort of day that called for something hearty, warm, and filling. The hearty and filling descriptors can be tough do do when attempting a healthier meal – but I believe this recipe will surprise you. Everyone in the household enjoyed this meal…even the cat(s) who we found illegally eating from the casserole dish on the counter – totally against the rules! Adapted from Clean Eating Magazine, here Chicken Tetrazzini has everything; veggies, protein, and healthy carbs.
- Olive oil cooking spray
- 1 cup dried rice pasta
- 1 tbsp olive oil
- 6 oz cremini mushrooms, thinly sliced (about 2 cups)
- 1/4 cup finely diced sweet onion
- 1 medium carrot, peeled, halved length-wise and thinly sliced (about 1/2 cup)
- 1/2 tsp sea salt
- 2 cups low-fat, low-sodium chicken broth
- 1/3 cup low-fat sour cream
- 3 tbsp finely chopped fresh parsley
- 1 oz Parmigiano-Reggiano cheese, finely grated (about 1/3 cup), divided
- 2 tsp finely chopped fresh tarragon
- 1/2 tsp finely grated lemon zest
- 1 tbsp fresh lemon juice
- 5 oz roasted chicken breast, torn into bite-size pieces (about 1 cup)
- 3/4 cup frozen peas, thawed
- 1/4 cup roughly chopped raw almonds, optional
Directions (serves 6)
Preheat oven to 400 degrees. Cook pasta until al dente and then rinse under cold water and set aside. In a large skillet, heat oil over medium heat and add mushrooms, onion and carrot and cook, stirring, for 1 minute. Add salt and continue to cook, stirring, until mushrooms are golden brown and carrot has softened, about 4 minutes. Add broth, bring to a boil, reduce heat to medium and simmer gently until carrot is tender, about 5 minutes. Transfer three-quarters of broth and half of vegetable mixture to a blender and purée until smooth. Add sour cream, parsley, half of Parmigiano-Reggiano, tarragon, lemon zest and juice and pulse blender until mixed. Return puréed mixture to skillet and toss with pasta, chicken and peas. Transfer mixture to prepared casserole dish, and sprinkle remaining half of Parmigiano-Reggiano and almonds, if desired, over top. Bake until sauce is bubbling and top is golden brown, about 20 to 25 minutes.
Sweet glory, these were good. I made them twice this week – once at home and once with the kids at school. Both times, they were a hit. Cocoa Banana Blueberry Pancakes were a surprise because they have no added sugar and are packed with nutrient dense, antioxidant rich ingredients. Adapted from Meghan Telpner’s recipe, this is sure to become a staple.
- 1 cup brown rice flour
- 1/3 cup cocoa powder
- 1/4 cup arrowroot or tapioca powder (can be found at any health food store)
- 1 tsp baking powder
- 1 tsp baking soda
- 2 tbsp chia seeds
- 3/4 cup warm water
- 2 bananas
- 2 tbsp honey
- 2 tbsp coconut oil (now available at most No Frills grocery stores!)
- 1 cup blueberries or raspberries…or strawberries
In a large mixing bowl, blend all dry ingredients together including brown rice flour, raw cocoa powder, arrowroot starch, baking powder, and baking soda. In a blender or with an immersion blender, blend together ground chia seeds, warm water, bananas, honey and coconut oil. Pour the wet ingredients into the dry and stir in berries. Heat your skillet to medium heat and add coconut oil – add 1/4th cup of batter for each pancake. Cook till bubbles appear in the middle of the pancake and then flip. Serve with honey or maple syrup.
It’s that time of year…cold and flu season is a comin’. I felt a little itchy in the throat and had the chills this past weekend but a few cups of this Ginger Lemon Honey Tea concoction really helped. Ginger is an anti-inflammatory agent and helps improve circulation while lemon is a source of immune boosting Vitamin C (it’s also an anti-oxidant). Finally, honey is super soothing on the throat and acts as a natural anti-bacterial – you can see why the three ingredients in this tea really do help fight colds and the flu.
Ingredients (makes 2 cups)
1 x lemon
Cut off about a thumb sized block of ginger – peel it and throw it into a pot with 2 cups of water. Bring the water to a boil and then reduce and simmer for 20 minutes. Meanwhile, squeeze 1/2 a lemon into a large mug and add 1 tbsp of honey. Remove the block of ginger from the water after 20 minutes and add water to the mug. Stir. Sip. Sleep.
THE DAILY DL (Dalai Lama):
“We can never obtain peace in the outer world until we make peace with ourselves.”
– Dalai Lama XIV
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