Sweet Cinnamon Chicken Stir-fry

   This recipe has been a go-to for me all week- I can't get enough! This power-packed meal is so easy to make and it tastes delicious! I've used acorn and kabocha squash in place of the sweet potato too, so use whatever you have on hand. If you're in a rush and don't have any sweet potatoes already prepared, you can cook it quickly in the microwave. My microwave actually has a setting for "baked potato" so that's what I use, but they usually cook between 5-7 minutes. Just make sure you let it rest for a minute or two (it continues to cook when it's out of the microwave). My broccoli is usually from a steamer bag and I cook that in the microwave as well.
    I used Beyond Meat Chicken (read about it here), but cooked chicken is great as well. I top my stir-fry with some almond butter to add some healthy fat to my meal. Definitely recommend it, but do what works for you!

Sweet Cinnamon Chicken Stir-fry

Ingredients:

4 oz cooked chicken (or Beyond Meat Chicken Strips), diced
1 cup cooked broccoli, chopped
4-5 ounces cooked sweet potato (one medium size), diced OR 1 1/2 cups cooked winter squash
Cinnamon to taste (I like a lot!)
Few splashes of sugar-free maple syrup, or regular syrup (I usually do 4-5 quick splashes)

Directions:

1. Heat a non-stick skillet over medium-high heat. Heat the chicken, sweet potato, and broccoli. I like to mash my sweet potato with my spatula.
2. Add cinnamon and sugar-free syrup. Allow to cook for another few minutes, stirring to combine.
3. Transfer to a bowl and top with almond butter, if desired (SO YUM).

Roasted Chickpeas: The Perfect Crunchy Meal Addition

Looking for a way to dress-up your everyday meals? Roasted chickpeas (also known as garbanzo beans) lend a savory, delicious crunch and flavor to any of your favorite dishes. Through it in salads, soups, stir-fries . . . anything! You can even snack on them on their own - who needs chips?

One half cup of chickpeas contains approximately:
         - 100 Calories
         - 20 g CHO
         - 7 g Fiber
         - 6 g Protein
         - 1 g Fat

*Note: I always choose the lowest sodium option available when buying canned beans, and I rinse them before using. The nutrition information varies slightly depending on which brand you use*

Chickpeas are a great source of fiber. Approximately two thirds of the fiber content found in chickpeas is from insoluble fiber. This means insoluble fiber DOES NOT dissolve in water. It adds bulk to your stool, and increases the passage of food through your stomach and intestines. Long story short: it keeps you regular ;) . Fiber helps you to stay full longer since it slows down digestion. In addition, fiber has been shown to reduce cholesterol levels, and may decrease the risk of colon and rectal cancers. EAT YOUR BEANS : )

Basic Roasted Chickpeas

Ingredients:

1 can Chickpeas (preferably no-salt-added), rinse, drained, patted dry
Sea salt to taste

Directions:

1. Preheat oven to 400.
2. Place chickpeas on a baking sheet coated with cooking spray.
3. Spray chickpeas with a non-stick spray or olive oil mister. Sprinkle with sea salt.
4. Bake for about 30-40 minutes until lightly browned and crispy!

Make it sweet:

Same as above, but omit the salt and add cinnamon and stevia!

Make it spicy:

Same as above, but add paprika, chili powder, cumin, etc., anything goes!

Egg White Sandwich on Cauliflower "Flatbread"

I was experimenting with a new cauliflower pizza crust recipe the other night as part of my meal prep for the week. My original plan was to make the crust and throw it in the fridge until I was ready to add my toppings and eat it the next day.

I was running a little behind the next morning, and adding toppings and cooking my pizza in the oven seemed like it would take too long. Thinking of what would take the least amount of time, I took half of my crust, spread it with a Light Laughing Cow wedge, topped with with some chopped cooked broccoli, and a hard boiled egg white. Folded it in half and let grilled it on my George Foreman. Result? Another option for a clean and healthy egg sandwich!

Cauliflower Flatbread

Ingredients:

2 cups riced cauliflower (I used my Ninja)
1 tablespoon flaxseed
1 tablespoon coconut flour
1/2 cup of egg beaters
Garlic powder, oregano, and basil, to taste

Directions:

1. Preheat a pizza stone on 450. Let it heat up for about 5 minutes then lower your temperature to 425. (Or skip the preheating step and just use a baking sheet lined with parchment paper if you don't have a pizza stone).
2. Mix all ingredients together (mix well- no clumps!)
3. Place your newly formed "dough" onto your pizza stone or baking sheet lined with parchment paper. Form your dough into a ball, then spread it out into the shape of a pizza (I used the back of my spoon to spread it out evenly). It should be about 1/2 an inch thick.
4. Bake for about 20-30 minutes, or until it starts to turn golden brown.
5. From here, you can add toppings and put it back in the oven to make a delicious cauliflower pizza, OR let the crust cool and make a flatbread! Fill it with whatever you like!

Nutrition Facts (for half the crust): 93 calories, 8 g CHO, 2 g Fat, 9 g Protein

One whole head of cauliflower yields A LOT of riced cauliflower to play with. What did I do what some leftovers? I used it to create a cauliflower fried "rice" dish.

Cauliflower Fried Rice

How to:

I sauteed together about 1 cup of riced cauliflower, few slices of frying peppers, about 1/3 cup cooked, chopped broccoli, julienned carrots, diced cooked shrimp, about a teaspoon's worth of powdered ginger, some garlic powder, and a sprinkle of stevia. Towards the end of cooking, I added 1/3 cup egg whites. When the egg whites were cooked through, I topped it with some Sriracha and served it over a pre-cooked mashed up sweet potato. I brought to work and ate it cold (cause that's just how I do). Flavor explosion!!

Use whatever veggies and protein combinations you like!

Apricot Chili Glazed Tofu

Tofu is SO versatile and takes on the flavor of anything it's prepared with. The only tricky part about tofu is getting the right texture, which is why you need to take the time to get the moisture out (slice it into slabs and place on a plate with paper towels or dish towel, then top with another heavy plate or pan). Check out my tofu tutorial post :)

This dish was quick, easy, and full of flavor:

 All I did was stir-fry the tofu and blended together the following: sugar-free apricot preserves, Bragg's Liquid Aminos (or low-sodium soy sauce), a little chili garlic sauce, and sake. I didn't measure anything, but if I had to guess: 3 tablespoons of preserves, 1 1/2 tablespoons Bragg's Liquid Aminos, 1/2 teaspoon chili garlic sauce, and about a tablespoon of sake. This was the perfect amount for half a block of tofu. Cut your tofu into cubes and stir-fry in a non-stick pan coated with cooking spray. BE PATIENT. I probably didn't touch mine for a good 10 minutes before I flipped it. I like it to get nice and golden brown:

  When tofu has been flipped and turns golden brown on the other side, pour the sauce over the tofu, lower the heat, and let it cook and reduce for a minute or two. I served this dish with roasted brussel sprouts and baby bell peppers that came out PERFECT. To make this side dish, preheat your oven to 425 on the convection setting (just heat to 450 if you don't have convection). Quarter the brussel sprouts and slice the bell peppers. I sprayed my veggies with my olive oil mister and sprinkled on some sea salt and pepper. Then, I placed them on a baking pan coated with cooking spray, and covered with foil. I cooked them for about 30 minutes.

 My apologies for not being very official with this post/recipe- but it was too good not to share!

Tofu Tutorial and Recipe: Tofu Stir-fry with Peanut Sauce Recipe

   I experimented with tofu A LOT when I first started buying it. I've tried every cooking and preparation method possible- freezing the tofu to give it better texture, stir-frying, baking, using it as a ricotta substitute, and pureeing it for dressings, sauces, and soups. I hadn't stir-fried it in a while because I really love baking my tofu. However, I was short on time and really wanted to try the sauce. Guess what? I forgot how great stir-fried tofu tastes.

I started my normal tofu prep routine...

TOFU HOW-TO:

1. Drain the tofu and Cut into 8 even slabs.
2. Lay two paper towels down on a large plate and place the tofu on top. Top with two more paper          towels. Place another heavy plate on top. I usually wait at LEAST 10-15 minutes before moving on. Removing excess moisture from the tofu is KEY.

Note: You can also use a regular kitchen towel instead of paper towels.

The only time I don't prep my tofu this way is if I'm using a silken tofu to make a sauce, dressing, etc. My favorite tofu is Nasoya Lite Firm Tofu. It's about half the calories of a regular block of tofu and it still has great firmness for cooking. And, at 200 calories for the ENTIRE block, I'm eating the whole thing :) .

 
        This is one recipe I've been loving lately. It's modified recipe by Emily:

Tofu with Peanut Sauce

Ingredients:

1 Block Tofu (drained, pressed, and cut into 1 inch cubes)
2 T PB2
1 T rice vinegar
1/2 T sesame oil
1 T Bragg's Liquid Aminos (or soy sauce)
1 1/2 T water

Directions:

1. Heat a nonstick pan over medium-high heat and either spray with non-stick spray or use a little sesame oil. Add the tofu in a single layer and cook until its brown on all sides. Be PATIENT. It tastes so much better when its browned all around.

2. To prepare the sauce, add all ingredients (except the tofu or course) into a bowl and whisk thoroughly. Add the sauce to the cooked tofu and shut off the heat. STIR! The sauce will stick quickly so don't leave it sitting in the pan. Mix it up then transfer it to a plate. DONE and YUM.

The original recipe called for double the amount of sauce ingredients. I don't like anything too saucy so thats why I cut it in half. I still get TONS of flavor from the sauce and every piece of tofu gets coated perfectly.