Author: Laura Coughlin

I am a middle school English teacher in Kansas City, MO.

Low GI Asian Dinner

Sheet Pan Stir Fry

Ingredients:
3 boneless, skinless chicken breasts, trimmed and cut into 1 inch pieces

1 red bell peppers, cut into strips

1 1/2 cups trimmed green beans

1 1/2 cups baby carrots

Marinade Ingredients:
1/3 cup soy sauce
2 T rice vinegar
2 T  maple syrup
1 T sesame oil
1/2 tsp. garlic powder

Combine marinade ingredients and por them into a gallon zip-top bag. Trim the chicken breasts and cut into pieces at least 1 inch square. Put the chicken into the bag and pour in the marinade. Let chicken marinate in the fridge for at least 4 hours.

 

When you’re ready to cook, cover a large baking sheet with foil, then put it in the oven and let the pan get hot while the oven heats to 425F. Drain the marinated chicken well. Remove the hot baking sheet from the oven and spread the chicken out over the surface (so pieces are not touching). Put the vegetables around the chicken and bake for 20 minutes.

Slaw with Asian Quinoa Dressing

Ingredients

1 tsp sesame oil

1/3 cup dry white quinoa

scant 2/3 cup chicken stock

1 Tbsp almond butter

2 Tbsp Thai chili sauce

3 Tbsp maple syrup

3 Tbsp soy sauce

3 Tbsp lime juice

2 1/2 Tbsp sesame oil

1/2 cup chopped cilantro

Heat a small saucepan over medium heat. Add sesame oil and rinsed quinoa. Toast quinoa, stirring frequently, for 2-3 minutes, then add stock. Bring to a boil over medium-high heat. Then reduce heat to low, cover and cook for 18-20 minutes (or until liquid is absorbed). Once cooked, fluff with a fork and set off of the heat.

Next prepare dressing by adding all ingredients to a small mixing bowl and whisking to combine. Add in quinoa.

Pour dressing over a bag of coleslaw in a bowl and stir to combine.

Low GI Blueberry Muffins

1 cup old fashioned oats, processed into flour

1/2 cup old fashioned oats

1/2 cup whole wheat flour

2 t baking powder

1/2 t salt

1/2 t cinnamon

1/2 cup sugar

1 cup fresh blueberries

1 cup fat free milk or almond milk

1 egg plus 1 egg white

1 t vanilla

2 t olive oil

  1. Preheat oven to 400 and spray muffin pan with nonstick spray.
  2. In a large bowl, combine oat flour, oats, whole wheat flour, baking powder, salt cinnamon, and sugar and stir together.
  3. In a second bowl lightly beat eggs. Add milk, vanilla, and oil and mix well.
  4. Add the milk mixture to the flour into the dry mixture and stir together. Mixture will be quite loose, but will bake up fine.
  5. Fill the muffin cups 3/4 full. Bake for 15-17 minute.

Stuffed Poblanos – 2 net carbs per pepper

Ingredients:

4 poblano peppers
1 T butter
1T olive oil
1/4 yellow onion, minced
1 red bell pepped, chopped
salt
garlic powder
1/4 lb 80/20 ground beef
4 oz cream cheese
1 cup shredded cheddar cheese

Directions:

Roast the poblanos (directions here)

While they roast, melt butter in a skillet. Add olive oil. Saute onion and pepper for 5 minutes.

Add beef and cook until browned.

Peel and seed poblanos.

Add cream cheese and cheddar to the beef mixture and combine.

Add 1/4 of stuffing to each pepper.

Bake at 350 for 15-20 minutes until cheese is melted.

Cheesy Vegetable Soup

  • 1 small yellow onion, diced
  • 1/2 stick butter
  • 3 tablespoons flour
  • 3 cups vegetable broth
  • 1 bag California blend frozen vegetables
  • 2 cups grated cheese
  • pinch of salt

Melt butter in a pot over medium heat, then add the onions. Cook the onions for 3 to 4 minutes, then sprinkle the flour over the top. Stir to combine and cook for 1 minute or so, then pour in the broth.

Add the frozen vegetables. Cover and reduce heat to low. Simmer for 20 minutes. Stir in cheese and allow to melt.

Full Freezer – Winter 2015

Christmas Break is time to get the freezer full of foods we can eat once school starts back up again. Instead of making up a bunch of my own recipes, this time I scoured the internet to find things that all 4 of us will like.

One 5 lb batch of Twice Baked Potatoes with a package of Stadium Brats chopped up and seared and mixed into the mixture to make these a meal on their own.

5 lb of these Chicken Nuggets, except I used ground turkey (because it was cheaper) and I used paprika instead of creole seasoning.

16 Pretzel Dogs. YUM!

30 calzones using this method: Easy Calzones but inside mine a put a mix of shredded mozzarella, grated parmesan, olive oil, and minced garlic (in 1/2) plus pepperoni (in the other half). I froze them individually, then bagged them up. They reheat well at 375 for about 8 minutes.

4 Honey Lime Chicken Enchilada casseroles, which I posted and this link before – this recipe is a favorite.

6 loaves of Honey Buttermilk Bread. I used 4 1/2 tsp of apple cider vinegar in each cup of 2% milk to make the buttermilk.

Very Veggie No Beans Chili

I made this chili without beans so we could put it on chili dogs. I also froze the extra without beans, but will add beans when I reheat it if I want to serve it as a main dish alone.

This is delicious and extra healthy. And totally the normal color of chili (which I had my reservations about).

Ingredients:

1 cup frozen cauliflower
1 cup frozen carrots
2 cups raw baby spinach leaves
1/2 cup sweet green peas, frozen
2  tablespoons water
2 small to medium zucchini, peeled and rough chopped
1 teaspoon fresh lemon juice
1-2 tablespoons water, if necessary
2 tablespoon extra virgin olive oil
2 large onion, minced
2 ½ pounds lean ground turkey
2 cloves garlic, minced
2 – 4 tablespoons chili powder
2 teaspoon ground cumin
12 oz tomato paste
30 oz diced tomatoes and green chilis (3 small cans)
28 oz crushed tomoatoes
2 – 4 vegetable broth
Salt and pepper to taste

Directions:

Place cauliflower, carrots, spinach, and peas a microwave-safe bowl and cover with water. Microwave on high for 8 minutes, until all veggies are very tender.

While waiting for the veggies to finish cook, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point)in a food processor.

Drain the cooked veggies. Working in batches if necessary, add in the cooked veggies to the pulsed zucchini in the bowl of the food processor. Puree on high until smooth (adding a little water if needed). Stop occasionally and push contents from the top to the bottom. Pulse until you have a smooth puree.

Heat oil over medium heat in a chili or soup pot. Cook the onions until they are slightly translucent, about 10 minutes, and then add ground meat, stirring to break it up. Cooking until meat is no longer red. Add the garlic, chili powder, cumin, and pepper. Add the veggie puree, tomato paste, tomatoes and green chilis, and 1 cup of vegetable broth. Bring to a boil, then reduce heat to low and simmer for 45 minutes to 1 hour, adding more vegetable broth as necessary. Taste and season with salt and pepper.

Vegan Apple Cinnamon Muffins

1 T chia seeds
3 T water
2 cups whole wheat flour
1/2 cup brown sugar
2 teaspoons baking powder
1 teaspoon cinnamon
1/4 teaspoon salt
1 cup cinnamon applesauce
1/2 cup olive oil

Heat oven to 375 degrees.
Mix chia seeds and water and set aside.
Spray muffin tins with nonstick spray.
Mix flour, sugar, baking powder, cinnamon, and salt in a bowl.
Mix in chia mixture, applesauce and olive oil.
Evenly scoop mixture into muffin pans.
Bake for 18 to 20 minutes. Test to see if toothpick comes out clean.

Bread in a Slow Cooker

Yep. I did it and it worked! The amount of dough in this recipe would make 2 oven loaves. The most time-saving thing about using the slow cooker is that it rises in the slow cooker, so you just mix up the dough and toss it in the slow cooker.

Screen Shot 2015-08-23 at 7.21.28 AMIngredients:

Crockpot liner (highly recommended)

Non-stick spray

3 cups lukewarm water (You can use cold water, but it will take the dough longer to rise. Just don’t use hot water or you may kill the yeast.)

1 tablespoon granulated yeast (You can use any kind of yeast including: instant, “quick,” rapid rise, bread machine, active dry.)

1 to 1 1/2 tablespoons salt

6 1/2 cups all-purpose flour

Directions:

Mix together water and yeast (no need to let stand).

Add salt and flour and mix until a slightly sticky dough forms.

Spray the inside of a Crockpot liner with nonstick spray.

Place dough in liner.

Lift and place into crockpot.

Place lid on and turn slow cooker onto high.

Screen Shot 2015-08-23 at 7.22.07 AMLet cook for 2 hours.

Bread is done when center is solid to the touch.

The bread will not have a top crust. If you would like it to, place it under the broiler in the oven for about 5 minutes.

Let cool completely on counter before storing – bread is very hot and moist inside. I left it on the counter overnight before wrapping it in foil.

Original recipe here.

Potluck Veggie Pasta Salad

Ingredients:
12 oz tri-color rotini
2⁄3 cup balsamic vinegar
1/3 cup olive oil
1⁄2 teaspoon pepper
4 teaspoons garlic powder
4 teaspoons dry basil
4 teaspoons parmesan cheese
3 carrots, thinly sliced
2 red peppers, chopped fine
1 yellow onion, chopped fine
2 stalks celery, thinly sliced
2 cups frozen corn (thawed)

Directions:
Cook pasta and then run under cold water to stop the cooking process.
Whisk together next 6 ingredients for dressing.
Mix together pasta, veggies, and dressing.
Chill