Monthly Archives: January 2014

Crunchy Edamame

Serve this at your own Super Bowl party this weekend (or bring along to a friends party)! This crunchy snack will curb your cravings without busting your calorie budget for the day. Delicious and easy!

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Ingredients:
1 (16-0z) frozen shelled edamame
2 tsp olive oil
1 tsp salt
1 tsp chili powder

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Quinoa Veggie “Fried Rice”

A yummy new take on the typically higher-calorie fried rice. Swap the traditional rice for protein packed quinoa and load in the vegetables for a meatless yet filling meal! If you desire more protein, top with marinated grilled shrimp or chicken.

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Ingredients:
cooking spray
2 large eggs, beaten
4 tsp olive oil
2 cloves garlic, minced
1 small onion, diced
8 oz mushrooms, sliced (I like the baby bellas)
1 head broccoli, cut into bit-size pieces
1 zucchini, chopped
1/2 cup corn (thawed from frozen works nicely)
1/2 cup peas (thawed from frozen works nicely)
2 carrots, grated
3 cups cooked quinoa (I cook in low-sodium chicken or vegetable broth for more flavor)
1 Tbsp grated fresh ginger
3 Tbsp soy sauce
Sriracha, as desired
2 green onions, sliced

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Meatless Monday Slow Cooker Curried Lentil-Tomato Soup

A hearty meatless stew-like soup perfect for a chilly winter night. Serve with crusty bread to dip into the spicy soup and a fresh green salad for a complete meal. Start the slow cooker in the morning and come home to a delicious warm meal!

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Ingredients:
1 Tbsp olive oil
1 1/2 cups chopped sweet onion
4 garlic cloves, finely chopped
3 cups low-sodium chicken broth
1 cup dried lentils
1/2 cup chopped carrot
1/2 cup chopped celery
2 tsp curry powder
1/2 tsp ground ginger
1/4 tsp ground cinnamon
2 (14.5 oz) cans stewed tomatoes, undrained
1/2 cup half-and-half
2 Tbsp dry sherry

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Mongolian Beef

Instead of getting take-out chinese tonight, try this quick and easy homemade mongolian beef! Ready in about 20 minutes, this may be even faster than waiting for take out! Serve over brown rice or wide egg noodles to soak up any extra sauce. 

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Ingredients:
2 Tbsp low-sodium soy sauce
1 tsp sugar
1 tsp cornstarch
2 tsp dry sherry
2 tsp hoisin sauce
1 tsp rice vinegar
1 tsp chile paste with garlic
1/4 tsp salt
2 tsp peanut oil
1 Tbsp minced peeled fresh ginger
1 Tbsp minced peeled fresh garlic
1 pound sirloin steak, thinly sliced across the grain
16 medium green onions, cut into 2-inch pieces

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Slow Cooker Oatmeal

Your slow cooker isn’t just for dinner anymore! Whip up a delicious and hearty breakfast in the slow cooker — just prepare the night before and set to cook on low all night while you sleep. Wake up to a delicious and warm breakfast with little effort!

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Ingredients:
1 cup steel-cut oats
1/3 cup chopped dates
2/3 cup rains or craisins
1/3 cup chopped fried figs
3/4 tsp ground cinnamon
1/3 cup chopped almonds, walnuts, or pecans
4 cups water
1/2 cup half-and-half or plain nonfat yogurt

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Sweet & Spicy Shrimp with Rice Noodles

A delicious sweet and spicy one dish meal. Or, pair with a fresh Asian style salad for a more filling meal. Chop the veggies in advance to throw this dish quickly together for dinner!

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Ingredients:
1 Tbsp rice vinegar
2 1/2 tsp honey
1 Tbsp sriracha
1 Tbsp low-sodium soy sauce
12 oz peeled and deveined medium shrimp
4 oz uncooked flat rice noodles
1 Tbsp peanut oil
2 Tbsp chopped unsalted cashews
1 Tbsp thinly sliced garlic
2 tsp chopped peeled fresh ginger
1 green thai chile, halved
12 sweet mini peppers, halved
3/4 cup matchstick cut carrots
1/4 tsp salt
3/4 cup snow peas, trimmed
3/4 cup fresh bean sprouts

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“Healthified” Fried Chicken

Fried chicken — healthified?? Remove the skin and pan-fry instead of deep fry for a healthier take on the classic crunchy chicken. Serve with veggies for a complete and delicious meal!

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Ingredients:
8 (3-oz) skinless, boneless chicken thighs
1 large egg, lightly beaten
1/3 cup all-purpose flour
1/2 tsp salt, divided
1 tsp garlic powder
1 tsp onion powder
1 tsp freshly ground black pepper
1/2 tsp ground red pepper
1 1/2 Tbsp canola oil
hot sauce, as desired

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