Tag Archives | broccoli

[Recipe] Oven stir fry

Guess what?

Sometimes, the last thing I want to do is cook dinner.

The reasons are varied….

There are days I’m just too damn tired to even THINK about what to cook.

Other times I’m not prepared. Or, what I do have prepped just doesn’t excite me.

Often, I just don’t want to deal with a pile of dishes at the end.

The cooking part can be fun. The cleaning up part can totally suck the fun right out of you.

Can you relate, *|FNAME|*?

I love to cook. Don’t get me wrong.

But, in the hectic of day to day work, house chores, yard maintenance, chicken care, errands and everything else I’m ok with being a lazy cook and making it as easy as possible on myself.

I recently discovered Oven Stir Fry which totally rocked my world and spoke immediately to my lazy cooking ways.

The only dishes are:
1 cutting board
1 knife
1 pan
1 wooden spoon
1 small bowl
Rice cooker
2 bowls and 2 forks (If Mister Wes and I don’t eat directly out of the pan. It’s happened.)Plus, aside from cutting veggies and mixing some sauce it’s pretty much hands off. Throw all the goods in to a deep pan, stir, bake, eat.Oh, and there’s leftovers.Winner, winner, stir fry dinner!

 

Oven Stir Fry
(Recipe note: The beauty of stir fries (and similar dishes) is that you can use a recipe as a guide but then tweak and adjust the ingredients based on your taste and what you have lingering in the fridge. This recipe is very approximate as I literally threw in what I had, mixed a sauce and shoved it in the oven. Trust you instincts and have fun with it! Just make sure all your ingredients fit into your pan.)

Ingredients (This is what I had on hand. Adjust as needed)

2 chicken breasts, cut into smaller than bit sized pieces (I do this to stretch what may not seem like much meat for my meat-loving husband. Sneaky, huh?)
1 medium red onion, sliced
2-3 medium carrots, sliced into bite sized pieces
1-2 crowns broccoli, cut into florets
big handful of green beans, cut in half

 

For the sauce
1/4 cup tamari
drizzle of toasted sesame oil
splash of hot sauce
a few shakes of turmeric
pinch of salt and some fresh pepper
1-2 tablespoons arrowroot powders (this is an excellent alternative to corn starch for thickening sauces and gravies)
water as needed

 

Instructions
  1. Preheat oven to 375 degrees.
  2. Throw all your ingredients into a deep sided pan. I use a lasagna pan.
  3. Make your sauce in a small bowl by whisking together all the ingredients. Give it a taste and adjust as needed. If it’s too salty add some water. But, remember you want it to be pretty strong. Once it gets mixed throughout your veggies and meat the taste will become less strong.
  4. Toss your veggies and meat with the sauce. Cover your pan with foil or a lid and put into the oven.
  5. Bake for about 30 minutes and then check to see if your meat is done. I would suggest giving it all a toss about halfway through. If the meat is not done through, put it back in the oven for another 10-15 minutes. If you want to brown the tops of the veggies a bit you can remove the foil or lid for the final 5 minutes of cooking.
  6. Top with toasted almonds and serve over rice, noodles or my favorite…..boiled cabbage for a grain free options. Seriously, it’s delicious!

Recipe adapted from The Yummy Life

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Comments { 2 } · Posted on April 21, 2015 in Healthy Recipes

Garlicky Spaghetti Squash with Beans and Broccoli

With all the snow we’ve been getting here in Central Pennsylvania it seems like winter is never going to end. With what feels like arctic temperatures and snow up to our knees there’s really nothing to do but hunker down and heat things up in the kitchen. My favorite thing to do!

I’ve been on a huge soup and stew kick the last few week – beef stew, lentil soup, spicy chicken curry…..if it was hot and soup-like I made it! Not only do these dishes warm you up, they are also perfect for stocking the freezer with. I always stash away 2-3 jars of fresh soup our stew in our chest freezer. If I know things will be busy in the coming week I’ll pull one or two out and let them defrost in the fridge. Dinner is only minutes away!

But, now I feel like we’ve been on stew overload and the one thing that has been lacking in our diets are some fresh veggies.  Sure, my stews usually have veggies in them but they often get pretty cooked down and their flavor becomes overpowered by the stew. In warmer weather I make a big salad with dinner every night but in the winter months a traditional salad feels totally out of place. I’ve also reached my meat threshold for a while and am absolutely craving delicious, crunchy, nourishing vegetables. Thank goodness Mr. Wes is also an avid veggie eater – he’s been known to lick the salad bowl 🙂

However, if the meat is missing from his plate he will ask “sooooooo, where’s the meat?”

The other night I decided we needed to take a break from all the meat and load up on the veggies anyway I could. After a full day of working and plowing loads of snow Mr. Wes is grateful for a hot, satisfying meal. This little creation of veggies and beans did the trick! The garlic and crushed chili peppers added heat and spice while the broccoli gave the dish some crunch. He didn’t blink an eye when I put this in front of him….and he didn’t ask for the meat. Maybe he was too exhausted to ask? Possible. But, I’m still going to add this to my list of regular appearances.

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Garlicky Spaghetti Squash with Beans and Broccoli

Ingredients

1 medium spaghetti squash, halved lengthwise
1 tablespoon olive oil, ghee (clarified butter) or coconut oil
1 small head broccoli, cut into florets
3 cloves garlic (more or less depending on your love of garlic), minced
pinch of crushed chili flakes (optional)
1-2 cups white beans, cooked (or 1 can, rinsed and drained, Eden Organic brand recommended)
handful of fresh parsley, chopped
salt and pepper to taste

Instructions

  1. Preheat oven to 375 degrees. Scrape the seeds from your spaghetti squash with a large spoon. Place both halves, face down, on a baking sheet and bake for about 45-60 minutes. Check your squash around 30 minutes. If the top starts to get brown, lower the rack in your oven. Your squash is ready when the skin is soft to the touch and you can easily scrape the flesh of the squash into spaghetti-like strands. The best way to do this is with a fork. Be sure to scrape out everything!
  2. When your squash has about 20 minutes left (You can wait until the squash is done, scrape out the spaghetti and keep warm in your oven while you do this next step), heat up the oil in a large skillet over medium heat. Add your broccoli florets and a pinch of salt. Toss the broccoli so it is well coated in the oil and let it cook for about 2-3 minutes before stirring again. You want the broccoli to start to become lightly browned in a few spots. Cook the broccoli for a total of about 5-6 minutes. It should be tender but still have a little crunch and be bright green.
  3. Add the minced garlic and crushed pepper flakes and stir until everything is well combined. Cook for about 2-3 minutes until the garlic become fragrant. If it starts to stick you can add a splash of water to loosen the stuck bits.
  4. Add the beans and toss with the broccoli mix until well combined. Cover and cook 3-4 minutes until the beans are heated through. Taste the mixture and add salt and pepper to taste.
  5. Serve by placing the spaghetti squash onto each dish and top it with the broccoli bean mixture. If you prefer to serve everything together you can mix the squash and broccoli together and then put it all in a large serving bowl. You can add a pat of butter or a drizzle of olive oil. Grated parmesan is also a lovely addition. Enjoy!
Comments { 0 } · Posted on February 17, 2014 in Healthy Recipes