Mushroom Vegetable Soup

Mother nature is having hot and cold flashes again! Yesterday it went up to 30°F then down to about 10°F tomorrow. Time to get some soup going!

Ingredients:

2 tbsps olive oil

1/3 lb mushrooms, sliced

1 large onion, diced

1 medium carrot, sliced thinly

900 ml (4 cups) sodium reduced beef broth

4 tsps minced garlic

1/2 cup frozen kernel corn

1/2 cup orzo

Heat olive oil in a skillet to medium. Cook onions until translucent, about 3-4 minutes. Then add the mushrooms and cook for 2-3 minutes or until lightly browned. Add garlic and carrot, then pour in the broth and bring to a boil. Add orzo and corn then simmer 10-15 minutes until orzo and carrot slices are tender. Serves 2-3 

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Air Fryer Acorn Squash

Don't wait until fall. Enjoy lightly caramelized and fuss-free air fryer acorn squash anytime! The only real hands on work is to cut and gut the squash!

Ingredients:

1 acorn squash 

1 tsp olive oil

Salt and pepper to taste 

2 pats of butter

Maple syrup 

Cut squash in half lengthwise and scoop out the seeds. A grapefruit spoon works great! Then brush with olive oil and add salt and pepper. Air fry cut side up at 400°F for 18 minutes. Check with a fork, it should be nearly tender. Return to fryer for 2 minute intervals until done. Immediately add a pat of butter to each then drizzle with maple syrup.  Serves 2

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Coconut Lime Cream Chicken

If you've been following along, I posted a Coconut Cream Tofu recipe last week. For those of you waiting for the chicken version, here it is. Serve it with rice or pasta. Lots of sauce makes it great with pappardelle. 

Ingredients:

1 lb chicken breast tenders or boneless, skinless breast strips

1 tbsp soy sauce

2-3 tbsps vegetable oil

3 tbsps sweet chili sauce for chicken

398 ml (14 oz) can coconut milk

1 tbsp lime juice

2 tsps minced garlic

2 tsps grated ginger

2 tbsps finely diced red bell pepper

2 tbsps finely diced red onion

1 tsp cornstarch

1 tsp cold water 

Heat 2 tbsps oil in a large skillet to medium. Cook chicken 3-4 minutes per side. Work in batches to brown nicely. If you cook the chicken all at once you are likely to steam it and get an anemic looking dish like this one below. So work in batches to brown adding extra vegetable oil as needed and remove to a plate until all the chicken has been browned. Once it has all been done add it back to the pan, make a well in the center and add the red pepper and red onion. Cook 3 minutes. Reduce heat. Mix the soy sauce and sweet chili sauce together, add to the pan and stir to coat. Add the coconut milk, lime juice, garlic and ginger to the pan. Mix the cornstarch and cold water together and whisk into the sauce. On low heat simmer for 10 minutes to slightly thicken.

Anemic chicken wasn't bad but this one pictured below was far superior! Serves 4-5

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One Pan Shrimp Orzo

This one pot meal is a comforting mix of juicy shrimp with orzo in a creamy sauce along with spinach and sun dried tomatoes. Another 30 minute beauty!

Ingredients:

1 lb shrimp, 36/56 count

1 tsp smoked paprika

1/2 tsp oregano

1/4 tsp basil

salt and pepper to taste

1 1/2 tbsps minced garlic

2 tbsps olive oil

Orzo:

1 tbsp olive oil

1/3 cup chopped sun dried tomatoes

1 cup uncooked orzo

2 cups chicken broth

4 oz spinach (or spring mixed greens)

1 cup cream (heavy or 10% with 1 tsp cornstarch)

salt and pepper to taste

Season the shrimp with smoked paprika, oregano, basil, salt and pepper. Heat 2 tbsps olive oil to medium high in a large skillet. Add shrimp and garlic and cook 2 minutes. (May need to work in batches so as not to steam the shrimp). Remove from pan and set aside. In the same pan add 1 tbsp olive oil, sun dried tomatoes and orzo. Toast on medium high heat for 2 minutes then add the broth. Bring to a boil then reduce heat and simmer 5-10 minutes or until orzo is cooked. Add spinach and cream and return the shrimp to the pan. Simmer 2 minutes to warm through. Season with salt and pepper. Serves 4 

Adapted from: juliasalbum.com 

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Ground Chicken Tacos

Taco Tuesday just got super easy and nutritious! 

Ingredients:

1 lb lean ground chicken 

3-4 tbsps diced onion 

2 tbsps olive oil 

Salt and pepper to taste

1 tbsp tomato paste 

2 tbsps taco seasoning 

1/2 cup water

2 - 10" whole wheat flour tortillas 

Extras: lettuce or spinach, diced tomatoes, diced cucumber, shredded Habanero cheddar, and a dollop of sour cream or caesar dressing. 

If you'd like to make your own taco seasoning here's a link to my homemade taco seasoning recipe:

https://www.hotandcoldrunningmom.ca/2016/05/homemade-taco-seasoning.html?m=1 

Heat oil to medium in a large skillet and brown the diced onion, salt and pepper 2 minutes. Move the onion to the sides of the pan and add the chicken.  Press to flatten and brown 2 minutes. Then flip it over and brown another 3 minutes breaking it up as it cooks. Once well browned add the tomato paste, water and taco seasoning and simmer until the water is reduced and you're left with juicy ground chicken taco filling. Lay whole wheat tortillas out and put down a bed of spinach (or other greens). Spoon the meat on top and add your extras. You may attempt wrapping these to eat but I preferred a knife and fork. Serves 2

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Coconut Cream Tofu

If you have an aversion to tofu stay tuned... a chicken version of this recipe will be coming shortly. But let's talk about this tofu recipe. The cubes are slightly charred giving it crispy edges and the sauce is absolutely heaven! Serve it with rice to sop up all the deliciousness!  

Ingredients:

1 block extra firm tofu, drained and pressed

1 tbsp soy sauce

1 tbsp vegetable oil

2-3 tbsps sweet chili sauce

398 ml (14 oz) can coconut milk

1 tbsp lime juice

1 tsp minced garlic

2 tsps grated ginger

2 tbsps finely diced red bell pepper

2 tbsps finely diced red onion

1 tsp cornstarch

1 tsp cold water

parsley to garnish

Using a clean dish towel or paper towels, wrap the tofu and place on a board weigh down on top with a cast iron pan or canned goods. Leave for 15-30 minutes. Once some of the moisture has been removed pat dry and cut into 1" cubes. Heat oil in pan to medium and brown tofu on all sides 7-10 minutes. Add red pepper and red onion for 3 minutes then mix the soy sauce and sweet chili sauce together and pour over the tofu. Reduce heat and add the coconut milk, lime juice, garlic and ginger. Mix the cornstarch and cold water together and whisk in. Simmer for 10 minutes to slightly thicken. Serves 2 

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Chickpea Chocolate Chip Cookies

Sshh! Don't tell them there are chickpeas in these cookies. They'll never know! They're just the most tender chocolate chip cookie you've ever had.

Ingredients:

15 oz canned chickpeas, drained and rinsed

1/2 cup tahini

1/4 cup applesauce

1/2 cup maple syrup

2 tbsps olive oil

1 1/2 cups flour

2 tsps baking powder

pinch of salt

3/4 cup chocolate chips

sesame seeds, optional 

Preheat oven to 375°F and line baking sheets with parchment or a silicone mat. In a food processor add the chickpeas, tahini, applesauce, maple syrup and olive oil and process about 2 minutes until smooth. Pour into a mixer bowl and with the spatula attachment add the flour, baking powder and salt. Fold in the chocolate chips. Take heaping tablespoons of dough and spoon onto the prepared baking sheets. Flatten slightly and if using sesame seeds, spray lightly with olive oil then sprinkle on the seeds. (No seeds means no giveaway though...they'll look like just regular chocolate chip drop cookies!) Bake for 12-15 minutes. Makes 18 cookies

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