C.H.E.F. Recipes (Cheap Healthy Easy Fast)

Chicken & Broccoli Stir Fry

Clean chicken & Broccoli stir fryI like making stir fry because I can get a nice mixture of vegetables and a little bit of meat if I choose to use it in one big pan. Stir fry also gives me a wide variety of choices, helping me use whatever foods I have on hand; I can also change the taste by simply changing the spices I use.

This recipe is for a simple, healthy and hearty meal. You can eat it as is or serve it over your favorite whole grain such as brown rice, quinoa, farro, millet, sorghum, etc.

In creating a stir fry dish the basic items you will need is a large frying pan, a good quality oil, a few of your favorite spices (they don’t have to be Asian), if you like the Asian taste you’ll need soy sauce, I choose to use low sodium, and water or a favorite white wine. Some of my favorite go-to ingredients are ginger, garlic cloves, onions, cumin and turmeric; I love these flavors.

When you create your stir fry, start by choosing your main vegetable then add other favorite veggies – include string beans, quartered Brussels sprouts, onion, cauliflower, cabbage, peppers, mushrooms, celery, tomatoes (added last), spinach, kale and other leafy greens…then decide on your protein: chicken, beef, pork, shellfish, tofu, tempeh, even large cannellini beans, and finally your spices.

The amount of ingredients can vary to accommodate the amount of servings you need/want (leftovers are a great healthy lunch for tomorrow). Also, before you begin, decide what you will serve it over if anything, and begin simmering that so it will be done when the stir-fry is done.

If you’re using meat, cut it into thin strips or small chunks, add oil to your med-high heat pan along with you choice of meat and stir fry it quickly until sealed. Add a splash of water or wine to release it from the pan and to help it steam-cook a little. Immediately add your biggest vegetables, onions, garlic and spices…stir around occasionally until they are crisp-tender and bright. Add water or wine as needed to make a sauce and to de-glaze the pan.

Serve over or alongside brown rice or your whole grain of choice.

It’s delicious, filling and healthy and it doesn’t cost a lot! Enjoy!

C.H.E.F. Recipes (Cheap Healthy Easy Fast)

Heat Me Up Jambalaya

The temps today have been quite cold and according to the weatherman, there’s no sign of a warm-up in the near future. Feeling the chill and knowing that a warm dish for dinner would be welcomed by all, I decided to make my version of jambalaya. It was slightly spicy, warming and filling.

Jambalaya 12-11-13

1 link smoked sausage ( I like to use organic, no nitrates or nitrites)

1 lg onion, chopped

1 cup white wine – not cooking wine

3 cloves garlic

1/2 tsp onion powder

1/2 tsp garlic powder

1 – 15 oz can diced tomatoes (again, I like to use organic, low salt, petite diced)

1 TBS parsley & basil

1/2 tsp. thyme & sage

1/2 lb. bay scallops

1/2 lb. shrimp

1/2 lb. haddock or white fish of choice

1 cup fresh or frozen Okra

1 green bell pepper, diced

1/2 to 1 whole jalapeno pepper, diced

1 TBS cilantro

1 1/2 cups brown rice cooked in 4 cups water for 45 minutes.

Slice smoked sausage thinly, brown in pan with a little olive oil, add wine, onions, garlic, onion and garlic powders, tomatoes, parsley, basil, thyme and sage. Simmer low for 35 minutes. Add remaining ingredients cook 5 minutes, add cooked rice and simmer 10 minutes longer or until liquid is absorbed.  Serve!

*Allow each person to add a dash of hot sauce to their individual bowl if preferred.