Wednesday, April 08, 2009

2 Recipes for healthy people on the go

I know, I know, I’m waaaay overdue. Things have been nuts lately. My cooking has been much more of the “how can I make this as healthy as possible while still making it as quickly as possible because it is already 8:00 p.m. and I am STARVING?”

First up: Stir fry

No special stuff here but this is my ALL time favorite go-to ‘hurry-up-i-need-something-healthy’ meal.

-I start with a base of Trader Joe’s Chimichurri Rice. If you are a TJ’s shopper, YOU MUST BUY SOME OF THIS! It is a frozen rice mixture with some great spices. Re-heats REALLY well and serves as an excellent base. I do all kinds of stuff with this.

-In another pan, start braising tofu or saute some chicken or ground turkey or turkey sausage…etc

-Meanwhile, start cutting up all the veggies you’ve got:

  • Bell peppers
  • Asparagus
  • Carrots
  • Mushrooms
  • Chard
  • Whatever other great veggies you might want in a stir fry

-I often will actually use a third pan and get my onion and mushrooms going by themselves

-In the Chimichurri Rice pan, once it’s been on heat for about a minute, start throwing in your veggies based on how long they need to stir-fry for. Carrots first, Asparagus and bell peppers next, then once the mushrooms and onion are almost done, throw them into the mix. Time it so that about two minutes before everything is all done, you can throw your meat or tofu into your wok also. Then about one minute before it’s all finished, throw in the chard. Chard cooks quickly so be sure everything else is done. Keep turning the chard over so that it cooks evenly but usually you never want more than a minute before it will become over-cooked.

That’s about it. In about 15 minutes of prep and cook time, you’ve got a pretty solid meal of protein/carbs/veggies and it tastes REALLY good. Sometimes I’ll wrap it in a tortilla, sometimes I’ll eat it alone. Mmmm.

April 041

Next up: Quinoa and Black Beans Salad

I heart this SO much. This recipe makes enough salad for two people to stretch out for about 2-3 days so you may want to halve it.

Ingredients

  • 1 1/2 cups quinoa 
  • 1 1/2 cups cooked black beans, rinsed, if canned
  • 1 1/2 tablespoons red-wine vinegar
  • 1 1/2 cups cooked corn (cut from about 2 large ears) *
    (I used TJ’s frozen corn and it was great; also use TJ’s ‘Soycutash’ mix and that works really well in this, too)
  • 3/4 cup finely chopped red bell pepper
  • 1 1/2 cups tofu, chopped into small blocks (something I added on my own, definitely optional!)

For dressing :

  • 5 tablespoons fresh lime juice, or to taste
  • 1 teaspoon salt
  • 1 1/4 teaspoons ground cumin, or to taste
  • 1/3 cup olive oil

Directions

Rinse and cook quinoa. (If you’re not familiar with it – rinse a few times as you would rice. Can use a 1-2 ratio – 1 cup quinoa to 2 cups water; bring water to boiling, put quinoa in, let simmer for 15 min or so until all the water has been absorbed)

While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste. Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper (and tofu) and toss well.

Make dressing: In a small bowl whisk together lime juice, salt, and cumin and add oil in a stream, whisking. Drizzle dressing over salad and toss well with salt and pepper to taste. (*Note: I used about 3/4 of the salad dressing)

Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving. 

April 038

5 comments:

Kathleen @ ForgingAhead said...

Yum, yum and triple yum! We've been dabbling in stir fry for a few weeks now. Can't wait to try that tasty rice you recommend!

Maggs said...

I miss Trade Joe's. I'm going to have to try the Quinoa and Black Bean Salad...two of my favorite things!

amy said...

MMM those look good. I too am really lazy when I get home late after workouts... so usually I resort to ice cream. You make those sound so quick though that it inspires me to try those instead!

PunkRockRunner said...

I guess it off to Trader Joe's at lunch today.

Thanks for the recipes!

j.p. patrick said...

I love this recipe!