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What’s Cooking?

Chicken and Bok Choy is no ordinary stir-fry! It features a tangy sauce that provides a delicious contrast to the sweetness of the bok choy.  The recipe cooks up fast so it makes a great weeknight meal. It keeps well in the refrigerator and is a tasty choice for meal prep.

 

Chicken and Bok Choy

Recipe inspired by various internet recipes
Makes 4 servings

Ingredients:
  • 3 medium chicken breasts (boneless and skinless)
  • 2 tbs cornstarch
  • 1/2 tsp freshly ground black pepper
  • 3 medium bok choy (both stalks and leaves)
  • 2 to 3 tablespoons peanut oil or vegetable oil for stir-frying, as needed)

 

For the Sauce:
  • 1/3 cup chicken or vegetable broth (low sodium)
  • 2 tbs water
  • 1-1/2 tsp unseasoned rice vinegar
  • 1 tbs rice wine (or dry sherry)
  • 1 tbs dark or toasted sesame oil
  • 3 cloves garlic, minced finely
  • 1-inch piece of ginger, zested
  • 3 green onions, both white and green parts diced
To Serve:
  • toasted sesame seeds (optional)
  • 4 cups cauliflower rice, cooked
Instructions:
  1. Cut the chicken into thin strips about 2-inches long. Place the strips in a large zippered plastic bag or a lidded container. Add the cornstarch and the pepper, and shake well until chicken is coated. Place chicken in the refrigerator until needed.

  2. While the chicken is resting, prepare the bok choy and the sauce.

    — Separate the bok choy leaves and stalks, and cut both cross-wise into thin strips.
    — Combine the sauce ingredients and set aside.

  3. Heat a large nonstick pan or wok to medium-high heat and add 1 tbs oil. When the oil is ready, add the chicken and stir-fry until it turns white and is nearly cooked. Remove the chicken to a large bowl. Stir-fry chicken in two batches if necessary.

  4. Wipe out the pan and add 1 tbs oil and return pan to medium-high heat. When oil is ready, add the bok choy stalks. Stir-fry for 1 minute; then add the leaves and stir fry until they are wilted

  5. Push the bok choy to the sides of the pan, Pour the sauce in the middle, then stir it quickly to thicken.

  6. Add the chicken back to the pan. Mix thoroughly. Serve hot over cauliflower rice and sprinkle with sesame seeds (optional).

Happy Eating!

JC

Joe Carabase is a fitness expert, lecturer, entrepreneur, and the author of
Get UnStuck Today: The 90 Day Journal To Get Out Of Your Head & Into A Better Body

Connect with Joe on Social Media:
IG: https://www.instagram.com/joecarabase/?hl=en
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What’s Cooking?

Grilled Corn Salad is a colorful salad chockful of crunchy, fresh veggies. It features grilled corn on the cob, a warm-weather favorite! It’s a terrific side dish for a barbeque because the corn is prepared right on the grill alongside the proteins.

But if you don’t need or want to fire up your grill, you can still enjoy this salad–you can roast the corn in the oven!  The only difference is that you will leave the husks on the corn. The husk traps the steam so the corn cooks in its own moisture.

No matter how you prepare this salad, it keeps well in the refrigerator so it’s also great for meal prep.

Grilled Corn Salad

Recipe inspired by one from Allrecipes
Makes 6 servings

Ingredients:
  • 1 green pepper, diced
  • 1 orange pepper, diced
  • 2 Roma (plum) tomatoes, diced
  • 1/3 cup red onion, diced
  • 1/2 cup fresh cilantro or parsley, chopped and loosely packed (or more to taste)
  • 2 tbs olive oil
  • 1 tbs apple cider or red wine vinegar
  • 6 ears fresh corn
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper
Instructions:

1) In a large bowl, Combine the peppers, tomato, onion and cilantro. Add the olive oil and vinegar; toss until evenly mixed. Set aside while preparing the corn.

  • IF COOKING CORN ON THE GRILL: Preheat an outdoor grill to medium heat; lightly oil the grate. Remove the husk/silk from each cob. Cook the corn on the grill, turning occasionally, until the corn is tender and specks of black appear, about 10 minutes.
  • IF COOKING CORN IN THE OVEN: Preheat the oven to 350F. Place the cobs (with the HUSKS ON) directly on the rack and roast for 30 minutes or until tender. The husk traps the steam so the corn cooks in its own moisture.

2) Remove the corn from the grill or oven and set aside until just cool enough to easily handle. Remove the husks/silks if needed. Stand each cob upright in a wide, shallow bowl and slice the kernels off from top to bottom using a sharp knife.

3) Add the warm corn kernels to the bowl of mixed vegetables. Season with salt and pepper; toss until evenly mixed.

4) Allow the Grilled Corn Salad to sit for about 10 minutes for the flavors to blend. Taste and add more oil, vinegar, salt, or pepper if needed, then serve.

Happy Eating!
JC

Joe Carabase is a fitness expert, lecturer, entrepreneur, and the author of
Get UnStuck Today: The 90 Day Journal To Get Out Of Your Head & Into A Better Body

Connect with Joe on Social Media:
IG: https://www.instagram.com/joecarabase/?hl=en
FB: https://www.facebook.com/joecarabase
http://fb.com/joecarabase


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What’s Cooking?

Turkey Chili is a protein-intense entrée that is easy to prepare, cooks with no supervision (hello, crock pot!) and rewards your efforts with a super tasty payoff! It’s great for meal prepping and freezes well.

Don’t be scared off by the long ingredients list–most of the items are spices and take very little effort to add. I know you’ll be surprised by the cinnamon and the allspice, as they are not traditional chili ingredients. But give them a try–their flavor will be subtle but interesting and delicious!

Turkey Chili

Recipe inspired by one from Allrecipes
Serves: 6

Ingredients:
  • 2 lbs lean ground turkey
  • 1 large yellow or white onion, chopped
  • 4 cloves garlic, minced
  • 8-12 oz white button mushrooms, chopped
  • 1 cup chopped green pepper
  • 2 tbs water
  • 1 tbs Worcestershire sauce
  • 2 tbs chili powder
  • 1 tbs cumin
  • 1 tsp salt
  • 1 tsp black pepper
  • 1/4 tsp crushed red pepper
  • 1/4 tsp allspice
  • 1/4 tsp cinnamon
  • 2 cups low sodium vegetable broth, chicken broth or water
  • 1 (6 ounce) can tomato paste
  • 1 28-oz can diced tomatoes
  • 2 bay leaves
  • Colby or Pepper Jack cheese, grated (optional)
  • 2% Fage Greek yogurt (optional)
  • chopped jalapeno peppers (optional)
Instructions:
  1. In a large nonstick pan, brown the ground turkey, onions, garlic, mushrooms, green pepper and water. As the mixture is cooking, stir in the Worcestershire sauce, chili powder, cumin, salt black pepper, crushed red pepper, allspice, and cinnamon. Add another tablespoon or so of water if the mixture starts to stick to the pan.
  2. When meat is no longer pink, spoon the turkey mix into a 4-6 qt. slow cooker.
  3. Add the broth, tomato paste, diced tomatoes and bay leaves to the slow cooker. Stir well. Place the slow cooker lid askew so that steam can escape. Cook for 3 hours on High OR 4 hours on Low.
  4. Serve the Turkey Chili over cauliflower rice and garnish with grated cheese, yogurt and jalapeno peppers (all optional).
Notes:  Instead of cauliflower rice, serve the Turkey Chili over spaghetti squash noodles for a low-carb riff on Cincinnati Chili!

 

Happy Eating!

JC

Joe Carabase is a fitness expert, lecturer, entrepreneur, and the author of
Get UnStuck Today: The 90 Day Journal To Get Out Of Your Head & Into A Better Body

Connect with Joe on Social Media:
IG: https://www.instagram.com/joecarabase/?hl=en
FB: https://www.facebook.com/joecarabase
http://fb.com/joecarabase


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What’s Cooking?

Salads are a huge part of any health-conscious diet, and today’s Italian Salad is no exception! It’s a BIG salad–one that will serve plenty as a side salad, or that will provide a week’s worth of meal-prep goodness. What makes this salad Italian? Lots of delicious ingredients: olives, pepperoncini, radicchio and Parmigiano-Reggiano cheese, as well as red-wine vinegar and oregano. These ingredients are all classic hallmarks of great Italian cuisine. You make the dressing here–don’t be tempted to buy a bottle of supermarket Italian! The flavors in freshly-made dressing are incomparable. Moreover, this delicious dressing comes together so quickly and easily I’ll bet you make it from now on! Buon appetito!

Italian Salad

Recipe inspired by one from Allrecipes
Makes 4-6 servings

Ingredients for the Dressing:
  • 1 large garlic clove
  • 1/8 tsp salt
  • 2 tablespoons mayonnaise
  • 3 tablespoons red wine vinegar
  • 1/2 teaspoon dried oregano
  • 1/4 cup plus 2 tablespoons extra-virgin olive oil
  • 1/4 tsp freshly ground black pepper
Ingredients for the Italian Salad:
  • 1 large romaine bunch (or “romaine heart”), chopped
  • 1 small head of radicchio—halved, cored and coarsely chopped
  • 1/4 head of iceberg lettuce, coarsely chopped
  • 2 celery stalks (or “ribs”), thinly sliced
  • 1/2 small red onion, thinly sliced
  • 1 cup cherry tomatoes
  • 1/2 cup pitted black or green olives; your choice
  • 6 pepperoncini, stems removed and quartered
  • 2 ounces (approximately 1 cup) Parmigiano-Reggiano cheese, shaved
Instructions:
  1. In a medium bowl, mash the garlic clove to a paste with the salt. Whisk in the mayonnaise, vinegar and oregano. Thoroughly whisk in the olive oil and pepper.
  2. In a VERY large bowl, add all of the Italian Salad ingredients; toss well.
  3. Plate the greens, lightly drizzle some dressing over each, and serve. Pass the pepper mill.
  4. Refrigerate any leftover greens and dressing for your next salad!
Notes:  
  • If you are making this salad to serve entirely at one meal, make the dressing in the very large bowl in which you’ll serve it. That’s one less bowl to wash! :^)
  • Don’t like radicchio? Arugula makes a fine substitution.

 

Joe Carabase is a fitness expert, lecturer, entrepreneur, and the author of
Get UnStuck Today: The 90 Day Journal To Get Out Of Your Head & Into A Better Body

Connect with Joe on Social Media:
IG: https://www.instagram.com/joecarabase/?hl=en
FB: https://www.facebook.com/joecarabase
http://fb.com/joecarabase


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What’s Cooking?

Salmon and Sugar Snaps is a great recipe that lets you enjoy the fresh, light flavors of spring and keep your family and friends well-nourished!  The flavors in Salmon & Sugar Snaps are bright and distinct and familiar, with just enough of a seasoning twist to keep it fresh. Grab some wild-caught salmon and sugar snap peas for a quick and tasty weeknight dish!

Salmon & Sugar Snaps

Recipe inspired by one from NYT Cooking
Makes 4 servings

Ingredients:
  • 4 tbs extra-virgin olive oil, divided
  • 1 shallot, finely grated 
  • 1 tsp garam masala (can substitute curry powder)
  • 4 (6- to 8-ounce) salmon fillets
  • Kosher salt and black pepper, to lightly season salmon
  • 1 medium red onion, sliced in half from root to stem and then cut into very thin half moons
  • 4 cups (1 pound) sugar snap peas, trimmed and cut in half
  • 1 lemon, cut into 6 wedges
  • 1/2 cup chopped fresh parsley
Instructions:
  1. Heat oven to 400 degrees F.
  2. In a small bowl, stir together 1 tbs olive oil, shallot and garam masala. Lightly season salmon all over with salt and black pepper. Rub oil/spice/shallot mixture all over salmon.
  3. In a large nonstick ovenproof skillet, heat 2 tbs oil over med-high heat. Add salmon, skin-side down and cook until browned, 3 to 4 minutes. Transfer salmon to a plate, browned-side up.
  4. Do not wash out skillet. Reduce heat to medium and add the remaining tablespoon of oil. Stir in shallot and cook for 3 minutes. Add sugar snaps and cook/stir until peas have softened and browned slightly, 5 to 7 minutes.
  5. Put salmon, browned-side up, on top of vegetables and place pan in the oven. Roast until fish is just cooked through, 5 to 8 minutes longer.
  6. Squeeze a little lemon juice over salmon and transfer fish to serving plates.
  7. Stir parsley into vegetables. Taste, and add more salt, pepper or lemon juice, if needed. Add vegetables to each serving plate and pass the lemon wedges.
Notes: Mashed or riced cauliflower would be a great addition to this meal!

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What’s Cooking?

Snow Pea Spring Salad is a fine vegetable choice to complement the beautiful spring we are all enjoying! Many of us find our appetites are turning away from root vegetables towards lighter, crisper, spring vegetables. Snow peas, scallions, and radishes are definitely among the season’s earliest fresh offerings, and this salad showcases them beautifully. It’s a perfect side for your lunch or dinner!

Snow Pea Spring Salad is also great when you have the munchies and really need to crunch on something delicious. Pat yourself on the back for choosing this crisp veggie salad over chips or crackers!

Snow Pea Spring Salad

Recipe inspired by one from Elie Krueger
Makes 4 servings of 3/4 cup each

Ingredients:
  • 2 cups (8 ounces) snow peas, stem ends trimmed
  • 1 tbs water
  • 1/4 cup unseasoned rice vinegar
  • 2 tsp sugar substitute or plant-based equivalent
  • 1 tbs safflower, canola or olive oil
  • 2 scallions (white and green parts), thinly sliced
  • 4 radishes, trimmed and cut into matchsticks (about 1/2 cup)
Instructions:
  1. Put the snow peas in a microwave-safe bowl with the water. Cover tightly and microwave for 1 minute. Drain and let cool.
  2. In a small bowl, whisk together vinegar, sugar, and oil until the sugar dissolves.
  3. Cut the cooled snow peas on the diagonal into 1/2-inch pieces.
  4. In a medium serving bowl, combine the snow peas, scallions, and radishes.  Pour the dressing over the salad and serve.
Notes: Grated carrots are wonderful in this salad! Add 3/4 cup grated carrots to the snow peas and cook them together for 2 minutes; then proceed with the rest of the recipe.
If you’re not a fan of radishes, grated carrot is a good replacement for them as well.

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What’s Cooking?

Today’s Quick Moo Shu Pork can solve at least one weeknight dinner struggle for you. The struggle? You want good food: lean protein and lots of veggies. But everyone’s hangry and you need it fast. Cut your kitchen time by making use of prepared, pre-packaged ingredients. Quick Moo Shu Pork uses a 1lb. unseasoned pork tenderloin from the meat case, bagged coleslaw, sliced mushrooms, and frozen cauliflower rice. You can even buy the jars of pre-minced garlic and ginger to save time–just make sure they contain nothing but product, water and perhaps a tiny bit of salt.  You bring all the ingredients together in minutes and get your household fed fast and well!

Quick Moo Shu Pork

Recipe inspired by one from Martha Stewart
Makes 4 servings

Ingredients:
  • 1-lb pork tenderloin (unseasoned), sliced and diced into 1-1/2″ pieces
  • 4 tbs reduced sodium soy sauce
  • 1 tbs unseasoned rice vinegar
  • 1 tbs hoisin sauce, plus extra for serving
  • 2 tbs water
  • 3 tbs safflower oil
  • 3 cloves garlic, minced
  • 1 tbs minced fresh ginger
  • 1 bunch scallions, white and green parts, thinly sliced
  • 8 ounces sliced shiitake mushrooms (can substitute baby bella or white button if needed)
  • 1 12-oz bag coleslaw
  • 4 cups of frozen cauliflower rice; cooked and kept warm in a covered dish
  • toasted sesame seeds (optional)
Instructions:
  1. In a bowl, toss the pork with 2 tbs soy sauce; let stand 10 minutes. Meanwhile whisk together the remaining 2 tbs soy sauce, rice vinegar, hoisin sauce, and water.
  2. In a large nonstick skillet over medium-high heat, add 1 tbs of oil. Add half the pork and cook 2 minutes or until browned on one side; flip pieces over and brown the other side.
    Remove the pork to a dish. Add another tbs of oil and repeat with the remaining pork.
  3. Without wiping skillet, add the garlic, ginger, and scallions and cook for 30 seconds. Add mushrooms and cook for 2 minutes. Add the final tbs of oil and the coleslaw.
    Cook and stir for 2 minutes until vegetables are tender. Add soy mixture and cooked pork back to skillet and cook/toss for 1 final minute.
  4. To serve: place 1 cup cauliflower rice in the center of each of 4 plates. Divide the Moo Shu Pork over each plate. Sprinkle with toasted sesame seeds (optional). Pass the hoisin sauce.
Notes:
  • Moo Shu pork is not typically a hot dish, but if you’d like to add a little kick to your serving, add several dashes of Sriracha or another hot sauce.
  • Need even MORE veggies? Broccoli is a classic accompaniment to stir fry; steam up a batch while the pork is marinating.

 


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What’s Cooking?

Sweet & Sour Cucumber Salad is a fresh take on an old favorite. Instead of serving cucumbers just as a snack or as a salad component, why not feature them as a star side dish? This salad has distinct Asian influence, with rice vinegar, soy sauce, and sesame oil. But it will complement just about any meal you serve it alongside. It’s fresh and light, with hints of sweet, salty, and nutty flavors. Grab a couple of English cucumbers (they work best) next time you’re at the store and give this recipe a try!

Sweet & Sour Cucumber Salad

Recipe inspired by one from Kary Osmond
Makes 4 servings

Ingredients:
  • 1-2 English cucumbers
  • 1/2 tsp salt
  • 2 tsp brown sugar or equivalent substitute, such as Swerve Brown Sugar or Truvia Brown Sugar Blend
  • 1 tbs rice vinegar
  • 1 tsp soy sauce
  • 1 tsp toasted sesame oil
  • 1 garlic clove, minced
  • 2 tsp toasted sesame seeds
  • 1/4 cup chopped cilantro
  • chili oil, as desired (optional)
Instructions:
  1. Split the cucumber in half lengthwise and cut into 1/4 diagonal slices. Place the sliced cucumber in a colander over a bowl, sprinkle with salt and toss. Let stand for 15 minutes to release liquid from the cucumbers
  2. In a medium serving bowl, whisk together sugar, vinegar, soy sauce, sesame oil, and garlic until sugar has dissolved. Add in the drained cucumbers and toss well. Garnish with sesame seeds and chopped cilantro.
  3. If you want the Sweet and Sour Cucumber Salad to have a spicy little kick, add a few drops of chili oil to the finished salad and toss to blend.

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What’s Cooking?

Slow Cooker Tomato Soup is the perfect basis of a light meal Spring meal! While days are certainly warmer and sunnier, nights can still be cool and have us wishing for warm, comforting food, like a good tomato soup. This soup is made in the slow cooker–the only thing more convenient is takeout! While you are racing through your busy day, this soup is developing rich flavors not possible in the popular canned variety.

This soup would be terrific served alongside a salad of chopped veggies with a cooked protein of your choice. How about rotisserie chicken? Or maybe a serving of cottage cheese? You could also cut up some carrot & celery sticks, and roll up a few slices of uncured, low-sodium meats and reduced fat cheeses to nibble on as you sip your soup from a mug. The healthy possibilities are endless!

Slow Cooker Tomato Soup

Recipe inspired b: savoryonline.com
Makes 6 servings

Ingredients:
  • 2 (28 oz) cans reduced-sodium whole peeled tomatoes
  • 1 (6 oz) can tomato paste (reduced-sodium if possible)
  • 1 medium onion, finely chopped
  • 4 cloves garlic, chopped
  • 2 cups low-sodium vegetable broth
  • 2 tsp dried oregano
  • 1/4 tsp freshly ground black pepper
  • 1/2 cup low-fat milk
  • 2 tbs unsalted pastured butter
  • chopped scallions or chives (optional)
Instructions:
  1. To a 4-quart or larger slow cooker, add the whole peeled tomatoes, tomato paste, onion, garlic, broth, oregano and pepper. Cover and cook on low 7–8 hours.
  2. Just before serving the soup, add the milk and butter to the slow cooker and stir until butter is melted. With immersion blender (or a blender) purée soup until smooth.
  3. Taste the soup and season with salt and pepper to taste.  Ladle soup into bowls or mugs and serve. Sprinkle chives or scallions over the top, if desired.

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What’s Cooking?

Today’s Mahi Mahi Fajitas recipe lets you enjoy the deliciousness of fresh fajitas in your own home, without the flour or corn tortillas. You don’t even need to fire up the grill; these fajitas are oven-roasted atop mounds of fresh bell peppers and onions.

Note that you can also make this recipe with cod or halibut instead of mahi mahi.

Mahi Mahi Fajitas

Recipe inspiration from allrecipes.com
Makes 4 servings

Ingredients:
  • 3 tbs olive oil
  • 2 tbs lime juice (from 2 limes)
  • 1 tsp chili powder
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/2 tsp salt
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp black pepper
  • 1/8 tsp cayenne pepper, or to taste
  • 2 medium red bell peppers, sliced lengthwise into 1/4″ sticks
  • 2 medium green or orange bell peppers, sliced lengthwise into 1/4″ sticks
  • 1 large white onion, sliced into thin wedges from root to stem
  • 4 (4 -6 oz ounce) mahi mahi fillets, cut into 1-inch slices and placed in a glass or ceramic dish
  • 4 cups cauliflower rice; cooked and kept hot
  • extra lime wedges, fresh salsa, finely shredded lettuce or cabbage, chopped scallions, guacamole, plain yogurt and hot sauce
Instructions:
  1. Preheat the oven to 400 F. Line a large baking sheet with parchment paper.

  2. In a small bowl, stir together the olive oil, lemon juice, chili powder, cumin, smoked paprika, salt, onion powder, garlic powder, black pepper and cayenne pepper.

  3. Spread bell peppers and onion on the prepared sheet pan. Pour 1/2 the marinade over vegetables; toss until well coated. Place vegetables in the oven for 10 minutes.
  4. Drizzle the remaining marinade over the mahi mahi; gently toss until well coated. Let the fish stand while the vegetables roast.
  5. Remove vegetables from the oven and arrange mahi mahi pieces on top. Return to the oven and cook until fish is cooked through and flakes easily with a fork, about 12 more minutes.
  6. To serve, spoon some cauliflower rice on each plate. Divide the cooked mahi-mahi and vegetables over the cauliflower rice.
  7. Pass the extra lime wedges, fresh salsa, lettuce, scallions, guacamole, plain yogurt and hot sauce to dress the fajitas as desired.