Showing posts with label vegetable. Show all posts

Thursday, March 12, 2015

Roasted Garbanzo and Vegetable Salad Recipe with Garlic Feta Olives and Basil

If you're not a garbanzo fan, make this with another type of beans, but you must try this salad where the beans are roasted with the vegetables!

When he was staying at my house, my brother Rand came home one day with a garbanzo salad from the market. The salad was okay but not anything that was especially memorable, but doctoring up that salad to give it a bit more wow was what inspired this Roasted Garbanzo and Vegetable Salad with Garlic, Feta, Olives, and Basil. And everything about the salad I came up with was perfect (if I do say so myself), including the way I roasted the garbanzos, red bell peppers, and red onions with garlic to add more flavor, the savory saltiness from the Feta and olives, and extra punch from sliced fresh basil added at the end. I'm growing basil in the window of that new kitchen I keep promising to show you, but if you don't have basil I think chopped parsley would be delicious as well.

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Diet Foods Quinoa and Vegetable Stir Fry

Ingredients

1 cup pre-rinsed quinoa

2 cups vegetable broth, optional chicken broth

1 tablespoon olive oil

1 teaspoon sesame seed oil

1 cup finely diced carrots

1/2 cup minced green onions

2 cloves garlic, minced

1/2 cup frozen peas (thawed)

2 eggs, beaten (omit for vegetarian)

Kosher or sea salt to taste

2 tablespoons lite soy sauce, Optional Gluten-Free soy sauce, Tamari or Bragg Liquid Aminos, more or less to taste

Directions

In a medium saucepan, add quinoa and broth, turn to medium-high heat, cover, bring to a boil and reduce heat to a simmer. Cook until all liquid has been absorbed, about 15 minutes. Remove from heat and allow to cool. Refrigerate quinoa until cold, approximately two hours. Save time by cooking ahead and make the stir-fry the next day.

In a large skillet, heat oils to medium-low heat, add carrots and green onions, cover and cook until tender, approximately 8 minutes. Add garlic, cook one additional minute. Add quinoa and peas, cook until heated through, 5 to 6 minutes.

If using eggs, push quinoa to the sides of the skillet, add eggs and scramble. Stir to combine scrambled eggs with quinoa mixture. Add soy sauce and cook just until heated, about 1 minute.

NOTE Brown rice can be substituted for quinoa.

By Skinny Ms.

Source: http://skinnyms.com/quinoa-and-vegetable-stir-fry/

Chicken Roasted Vegetable Wrap

This is a great lunchtime dish as you can prepare it the night before – all you need to do at lunch is assemble your wrap!

Ingredients:

1 chicken breast
1 red pepper
1 courgette
1 red onion
2 tortilla wraps
4 button mushrooms
Good pinch paprika and half tsp. chilli powder
Oil spray

Method of Preparation:

Chop the red onion into chunks and half the mushrooms. Slice the red pepper in half, remove the seeds and pith then slice into strips. Slice the courgette and then slice the chicken breast into strips.
Place chicken, red pepper, courgette, red onion and mushrooms on a baking tray and spritz with oil spray. Sprinkle with chilli and paprika then put into an 180C oven for around 25 minutes, until the chicken and veg are cooked. Remove to the oven and allow to cool.
Serve up on soft floury tortillas the following day.

Add some freshly washed salad leaves for even more crunch and flavour. Recipe serves 2.

Calories per serve – 235

Source: http://www.losebabyweight.com.au/recipes/lunch-ideas/

Weight Loss Foods Chicken Spring Vegetable Stir Fry

Serves 4 | Prep 10 min | Cooking 15 min

Nutrition Information Per Serving

Calories (kcal)	400
Carbohydrate (g)	58.4
Protein	27.9
Fat (g)	6.2
Fibre (g)	3.8
Fruit and Veg	1.0

Stir fried chicken with fresh spring vegetables cooked in Sharwoods Black Bean Sauce - served with noodles. Quick and extremely easy... Plus one serving provides a portion of your 5-a-day fruit and veg quota!

Ingredients

100g Broccoli
100g Baby Sweetcorn
2 Chicken Breast Fillets (approx 150g each)
1 Bunch Spring Onions
2 Medium Carrots
1 tbsp Olive Oil
34g Ginger
4 Blocks Medium Egg Noodles, Sharwoods
(65g each )
1 Jar Black Bean Stir-Fry Sauce, Sharwoods

Method

Bring a large saucepan of water to the boil, add the noodles, return to the boil and simmer for 4 minutes (or per pack instructions). Drain and keep warm.
Meanwhile :
- Slice the chicken breasts into 1" chunks;
- Cut the broccoli into florets;
- Peel the ginger and cut into matchsticks;
- Trim and diagonally slice the spring onions;
- Peel the carrots and cut into matchsticks.
Bring a second pan of water to the boil and blanch the broccoli and sweetcorn in the water for 2 minutes. Drain well.
Heat ½ tbsp oil in the wok until smoking then add the chicken and stir-fry for 7-8 minutes (or until golden. Transfer to a plate and keep warm.
Heat the remaining oil in pan and add the ginger, spring onions and carrots and stir-fry for 2 minutes. Stir in the broccoli and sweetcorn and stir-fry for a further 2 minutes.
Return the chicken to the pan, add the noodles and black bean sauce. Stir to coat and heat through.
Serve immediately!

Alternatives

Try other sauces from the Sharwoods Stir Fry range - such as Yellow Bean or Hoi Sin with Spring Onion - for a tasty alternative.

Reduce the preparation time by buying ready-prepared vegetables.

Equipment Required

Sharp knife
Chopping board
Colander
2 saucepans
Wok

Source: http://www.weightlossresources.co.uk/recipes/low_fat/healthy_chicken/chicken_stirfry.htm

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