Cauliflower "Fried" Rice

I'm posting pictures first as a peace offering for the complete lack of blog posts lately.  Summer has been crazy - in a good way!  But still crazy.  I'm also working full-time this summer for the first time in many, many years - which is also a good thing!  However, that means I've been wayyyyyy behind on the blog posting.

However, I'm hoping the deliciousness I'm about to share will make up for that!

I've jumped on the "cauliflower" rice train with a vengeance (especially now that they sell it already riced - for us lazy people out there!).  After many attempts, I finally perfected my "fake out" cauliflower "fried" rice.  It's got a nuttiness from sesame oil, and I used Bragg's Liquid Aminos instead of soy sauce (which you could certainly use!). 

This is a great dish because really, after the "rice", you can throw in any veggie you have on hand. It's a terrific "use up"!  I also love to top mine with Trader Joe's Chicken Cilantro Wontons because they are AMAZING.


Cauliflower "Fried" Rice
Serves 1 - 3 Smartpoints

1 cup riced cauliflower
1 egg
1 tsp. sesame oil
1 tbsp. Bragg's Liquid Aminos (or soy sauce)
1/2 cup chopped snow peas
1 cup mixed vegetables (I've also used Cruciferous Crunch or broccoli slaw here - terrific!)

Spray large nonstick pan with cooking spray.  Over medium high heat, saute riced cauliflower for about 3 minutes.  Add in snow peas and mixed vegetables - cook for 4 minutes or until vegetables are cooked through.  Add sesame oil and liquid aminos and lower to a simmer for about 2 minutes. 

Beat the egg in a separate bowl.  Push vegetable mixture to one side of the pan, add the egg and scramble.  After egg is scrambled, mix in with the veggies and cook for another minute.

Plate up and top with whatever you would like!

20 Minute Chicken Enchiladas

This may have been one of the easiest things I have ever made.

I got the recipe from here: 

And it is actually about 2 dishes?  But still worth it!

I actually followed this recipe pretty strictly, except I didn't shred the chicken.  I had some cooked Trader Joe's chicken on hand that was already in cubes so I just used that.

This recipe makes 6 servings, with a serving size being 2 of the enchiladas.  I served it with some roasted veggies and it made a super filling dinner for just 8 Smartpoints, for those counting!

20 Minute Chicken Enchiladas

Taco Baked Chicken

So, to start of the New Year with the best of intentions, I'm really trying to plan ahead and cook on the weekends, thereby having leftovers for lunches and dinners during the week.

In addition, I'm also attempting to actually use the plethora of cookbooks I have (see my recent post on the my new Cookbook of the Week series!).

First up - The Busy Woman's Cookbook!

In thumbing through my first cookbook of the week, the taco baked chicken recipe caught my eye.  4 ingredients - however one was a huge amount of butter.

So I thought about it, and came up with a simple substitution that was much healthier - Greek yogurt.  What ended up happening was that the yogurt not only really helped the "breading" stick to the chicken, but it also kept it super juicy.

The recipe also called for corn chex but the store was out so I improvised with corn flakes!

Great right out of the oven, and great for leftovers!

Taco Baked Chicken (Serves 6)

Adapted from The Busy Woman's Cookbook

1 serving - 5 Smartpoints

6 chicken breasts (I used the thin sliced ones - the total weight was about 24 oz.)

4 cups of organic corn flakes, crushed

1 packet low sodium taco seasoning

1/2 cup 2% Greek yogurt

Spray a baking sheet and preheat the oven to 350.

Crush the corn flakes (I used a mini food processor - super quick).  Pour into a pie plate and add the taco seasoning, mixing until combined.

Using a pastry brush, brush each chicken breast with the Greek yogurt on both sides.  Then dip each chicken breast into the taco / corn flake mixture until coated on both sides.

Lay back on baking sheet and cook for about 20-25 minutes, or until chicken is cooked through (if using thicker chicken breasts, they will need to cook longer).  Then, broil for another 2-3 minutes to really crisp it up.

As a note, I didn't flip them halfway through - next time I may try that so the bottom gets just as crispy.

Blog Bites: Pumpkin Parmesan Quinoa

And the pumpkin obsession continues.

However, this dish from ifoodreal is on the savory side of the pumpkin, and it's really really delicious.  A perfect fall dinner or lunch!

It's very simple to make - took about a half hour.  I will came out a little thinner sauce wise than hers (next time I might reduce the amount of broth a bit) but it was still absolutely amazing.

Makes about 4 servings so it's a perfect dish that will have plenty of leftovers for lunch!

Pumpkin Parmesan Quinoa

Apple and Goat Cheese Frittata for One

I know.  Sounds weird.  Apples and eggs.

And yet, it's super tasty!

This is a recipe for one (so you would need a smaller oven safe pan) but you could certainly double or triple it to make it for a few!

It's a quick and easy breakfast / lunch / dinner and makes great use of the delicious fall apples everywhere right now!

Apple and Goat Cheese Frittata for One

1 tsp. extra virgin olive oil

1/2 large apple, chopped

2 eggs

3 tbsp. egg whites

1/8 tsp. thyme

1 oz. crumbled goat cheese

Preheat oven to 350.

In oven safe skillet, heat oil.  Saute apples for 5 min. over medium high heat.  

In a small bowl, whisk together eggs, egg whites, and thyme.  

Reduce heat and add egg mixture.  

Allow the eggs to set around the edges, then gently push in towards the center of the pan with a rubber spatula, allowing more liquid to the outside of the pan.  Continue this until the eggs are just about set.

Sprinkle with goat cheese and transfer to the oven.

Bake about 10 minutes or until eggs are set.

Serve immediately!

Sweet Potato Hash with a Poached Egg

Hash is great, right?  I mean it's basically a meal where you can use up anything you have in your fridge.  And there is nothing wrong with that.

This hash is healthy and delicious, with a sweetness from the sweet potato and a kick from the spices.  I've actually tried it with 2 different kinds of cheeses - shredded cheddar as well as goat cheese - and both were delicious, so feel free to use what you want!

Word to the wise - par cook your sweet potato, because my goodness those things take time!  I partially cooked mine in boiling water for about 25 minutes.  It was a big sweet potato, and actually gave me three servings of this hash!  Also, the times below are really dependent on how small you chop your sweet potato and the texture you like.  I like mine crisp and a bit charred so if you like it less so, just keep an eye on it!

This is a very, very filling meal!  Great protein from the egg and the beans, and some great healthy fat from the avocado!  And it can easily be doubled or tripled as well!

Sweet Potato Hash with a Poached Egg
(serves 1)

1 cup partially cooked sweet potato, chopped
1/2 tsp. minced garlic
1 tsp. coconut oil
1 cup chopped zucchini
1/2 cup black beans, rinsed and drained
1/4 cup shredded reduced fat cheese (I used cheddar) or 1 oz. goat cheese crumbles
2 tbsp. avocado, chopped
1/2 tsp. chili powder
1/2 tsp. sweet paprika
1 egg

Melt coconut oil over medium heat.  Add garlic and saute 1 minute.  Add sweet potatoes, and cook for 7-8 minutes, stirring occasionally.  Add zucchini, and cook for another 7 minutes.  Add in black beans and spices, and cook for another 2 minutes.  Reduce heat to low, stirring occasionally while egg is poaching.

Just before serving, add cheese to the hash, allowing it to heat through and melt.  Place hash into a bowl and top with avocado and poached egg.  Enjoy!

Brussel Sprout, Sausage, and Yellow Squash Pasta

This was a result of basically having a lot of little amounts of stuff left, if I'm being perfectly honest.

But, as sometimes happens, things that aren't exactly planned out turn out the best!

I tested it out one more time just to make sure I wasn't so hungry the first time anything would taste good!

This is super filling and delicious.  This recipe makes one serving but could be easily doubled or tripled!  The thing about pasta is that, on its own, a serving isn't that big.  But this recipe bulks it up with a lot of goodness so it's an extremely satisfying dinner!

As a note, I used a combined spice - the Penzeys pasta sprinkle - in this.  If you don't have that, you could just use garlic, oregano, basil and thyme, which is the combination of the sprinkle.  Just a dash of each should work!

I also used the precooked sausage crumbles in the interest of saving time, but feel free to cook up your own sausage!

Brussel Sprout, Sausage, and Yellow Squash Pasta

1/2 cup cooked pasta
3/4 cup chopped yellow squash
1 cup chopped Brussel sprouts
2 tsp. olive oil
1 clove garlic, minced
1/2 tsp. Penzey's pasta sprinkle
Pinch of red pepper flakes
1/2 cup sausage crumbles (precooked)
2 tsp. reduced fat mozzarella
Salt and pepper to taste

Cook pasta according to package directions.  Reserve about a 1/3 cup of the cooking water.

Heat the olive oil and garlic over medium heat, saute for about a minute.

Add squash, Brussel sprouts, pasta sprinkle, red pepper flakes, and salt/pepper and cook for about 5 minutes.  Add in the sausage and cook for another 6 minutes (or until the veggies are done to your liking.  I like mine a bit charred and crunchy so I added another minute or so).

Add reserved pasta water to create a 'sauce' - cook for another 2-3 minutes.  Add in 1/2 cup of cooked pasta and combine.  Sprinkle cheese over the top to melt.

Serve immediately.

Crockpot Buffalo Chicken Macaroni and Cheese

It's winter.  That means it is time for comfort food.

And what is more comforting than macaroni and cheese?  And what's easier than a crockpot?

I found this recipe on Pinterest from the Crockpot Gourmet, and it looked absolutely delicious.  But, as I am trying to be healthier, I wondered if I could maybe modify it to make it a little better.

At least a little, it's still macaroni and cheese.

This was the result, and it was absolutely delicious!  Rich and creamy with a nice kick from the buffalo sauce.  When I input the ingredients into MyFitnessPal, it came up with the calculation of 488 calories per serving, which is about a cup.  It's super filling, so a cup with a nice side salad would be a perfect meal!

I made a few changes, using vegan butter and greek yogurt, as well as reduced fat cheese and coconut - almond milk.  I also used whole grain pasta (and tried it with gluten free as well) and both were delicious.  Some added protein and healthy ingredients and you can't tell the difference!

And, it's even better the next day.  I actually doubled this recipe and had lots of leftovers!

Crockpot Buffalo Chicken Macaroni and Cheese
(Serves 5 - 488 Calories per Cup)

1 lb. boneless, skinless chicken breasts
2 cups low sodium, fat free chicken broth
1/2 cup Frank's hot sauce
1 tsp. garlic powder
1/2 tsp. onion powder
8 oz. whole grain pasta
3 tablespoons butter (I used vegan butter and it was delicious!)
2 tbsp. flour
2 cups unsweetened almond or almond coconut milk
1/2 cup 2% Greek yogurt
2 cups reduced fat sharp cheddar cheese

Spray crockpot insert.  Place the chicken breasts, hot sauce, chicken broth, garlic powder, and onion powder in the crockpot and stir to combine.  Cook on high for 3-4 hours.

Remove cooked chicken and shred with a fork, then add back into the crockpot.  Pour the pasta in the crockpot and cook in the sauce for about 30 minutes (or until done).  If you need to, add a splash more chicken broth.

When the pasta is near done, melt butter in a saucepan and whisk in flour.  Cook for a minute, whisking constantly, to cook out the flour taste.  Slowly pour in milk, whisking until smooth.  Then add Greek yogurt, whisking until it is melted into the sauce. 

Bring to a simmer - about 4-6 minutes - until sauce thickens.  It won't be as thick as a regular cheese sauce but it will thicken up!  Remove from heat and add cheese, stirring until melted and smooth.

Add cheese sauce to crockpot and stir to combine.  Turn the crockpot to low and let it sit for an additional 15-20 minutes.

Serve and enjoy!

Skinny Baked Broccoli Macaroni and Cheese

Because who doesn't like comfort food in the winter time?  Okay, it's technically still fall, but it's cold!

I found this recipe on The Comfort of Cooking and really only made a few changes.  One big change I made was using coconut oil as a substitute for butter.

Now.

This didn't make the dish taste like coconut, but it did add a slight sweetness in the background that I felt worked well with the tangy sauce.  And oh yes, I added mustard.  Because you have to add mustard to mac and cheese!

 Skinny Baked Broccoli Mac and Cheese
(Makes 8 1 cup servings)
(Adapted from The Comfort of Cooking)

12 oz. pasta of choice (I used a gluten free which was delicious!)
12 oz. fresh or frozen broccoli spears
1 cup vegetable broth
2 cups skim milk
1/4 cup flour
2 tsp. Dijon mustard
2 tbsp. coconut oil
2 cups reduced fat cheddar cheese (I used a Mexican blend)
1/4 cup panko bread crumbs
Salt and pepper to taste

Preheat oven to 375.  Spray 13x9 pan with cooking spray.

Cook the pasta and broccoli together in the same pot, according to the directions for the pasta.

Drain.

With the pasta and broccoli in the strainer, melt coconut oil.  Add flour and whisk for a minute to lose the raw flour taste.  Whisk in milk and chicken broth.  Bring to a boil over medium - high heat.  Then reduce the heat to about medium and cook for about five minutes, whisking often, until the sauce thickens.  Add mustard, and salt and pepper to taste.

Remove sauce from heat and add in the cheese.  Mix until cheese is blended in, then add pasta and broccoli and mix well.  Transfer the mixture to your baking pan and top with the 1/4 cup of panko.

Bake for 15-20 minutes.  Then broil for 2-4 to crisp up the top.

(P.S. - this is a great make on Sunday dish and have leftovers for lunch for a few days!)