Fiesta Chicken Rice Bowls

Packed with vibrant veggies, fruit and tender chicken on a base of brown rice. You'll love how easy and yummy these healthy rice bowls are!

Ingredients:

2 cups cooked, chopped chicken

2 tsps avocado or olive oil

1/2 medium onion, diced

1/2 red bell pepper, diced

2 tsps garlic powder

1 tsp dry minced onion

1 tsp smoked paprika

1 tsp ground cumin

1/2 tsp red pepper flakes

1 cup canned black beans, rinsed and drained 

15 oz canned diced tomatoes

1 1/2 cups brown rice

3 cups broth or water

Garnish with avocado, green onions, cherry tomatoes and papaya

First, get the rice going. Bring rice and broth or water to a boil, then cover and reduce heat to simmer for 20 minutes. Remove from heat and leave covered. Set aside.

Heat oil in skillet to medium/medium high heat. Sauté onion and red bell pepper about 5 minutes, then add seasonings, black beans, canned diced tomatoes and cooked chicken. Heat through.

Add rice to bowls, along with chicken mixture and garnish as you like. Sour cream would also go well with this dish

Serves 4

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Date Nut Kale Salad

Sweet and sour notes from dates, cranberries and maple syrup paired with kale and lemon juice and the added crunch of walnuts

Ingredients:

4 cups packed, massaged and chopped kale

3 tbsps fresh lemon juice

1/2 tsp lemon zest (optional zing!)

1-2 tsps maple syrup

1 tbsp olive oil

salt and pepper to taste

1/4 cup dates, chopped

1/4 cup walnuts, chopped

1/4 cup dry cranberries

 

Whisk the lemon juice, (zest), maple syrup, olive oil, salt and pepper together. Massage the kale in your hands until it softens a bit then remove the ribs, chop and add to the dressing. Add the rest of the ingredients and refrigerate. This can keep 2-3 days and actually improves after a day or so.

Makes 4-6 side salad servings

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Chicken Bacon Bombs

Bam! These succulent chicken thighs explode with flavour! Easy enough for weekdays and impressive enough for entertaining.

Ingredients:

8 boneless, skinless chicken thighs

1 cup chopped spinach

1/2 cup cream cheese

1/4 tsp salt

1/2 tsp garlic powder

1/8 tsp pepper

1/2 tsp dry basil

1 cup shredded mozzarella

8 strips of bacon

1/4 - 1/2 cup BBQ sauce to baste

Open up each thigh, place between two sheets of wax paper and flatten with a mallet. Mix the salt, garlic powder, pepper and basil together and season the inside of each piece.

Combine the spinach, cream cheese and mozzarella and divide into 8. Spoon mixture onto the chicken and fold around it. Then take a slice of bacon and wrap around it all. Spray a baking dish with a little oil and sit the prepared thighs in with space between.

Bake at 400°F for 25 minutes. Then baste with your favourite BBQ sauce and return to the oven for 10 minutes or until the internal temperature reads 165°F.

Makes 8

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Ginger Pear Crisp

Keeping it on the healthy side with this one. I used very little sugar letting the natural sweetness of the pears do the job. And I used whole wheat flour in the topping for a boost of whole grains, using avocado oil rather than butter to keep it light.

Ingredients:

3 unpeeled pears, cored and diced

1 tbsp fresh grated ginger

1/4 cup whole wheat flour

1/2 cup oats

2 tbsps brown sugar

1/4 cup avocado oil

 

Combine the pears, ginger and 1 tbsp of flour. In another bowl mix the rest of the flour, oats, brown sugar and oil together.

Prepare your baking dish(es) with a little spray of cooking oil. You can use an 8 X 8" dish, 6 individual ramekins or 3 - 2 serving sized ramekins like I did here.

Place the pear mixture in the bottom of the dish(es) and top with oat mixture.

Bake at 350°F for 30 minutes.

Makes 6 servings

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Veggie Filled Meat Sauce

Lots of veggies are packed into this rustic meat sauce. Delicious and nutritious!

Ingredients:

1 lb ground beef

1 medium onion, diced

1/2 red bell pepper, diced

1 medium carrot, shredded

1 tsp fresh minced garlic

2 cups loosely packed choppped spinach

1 tsp garlic powder

1 tsp dry oregano

1/2 tsp dry basil

1/2 tsp fennel seeds

1 - 28 oz can diced tomatoes

1/3 cup tomato paste

1/2 cup beef broth

salt and pepper to taste

pinch of sugar

pinch of red pepper flakes

 

Brown the beef then drain off any excess fat. Add the onion, bell pepper, carrot and garlic and cook 4-5 minutes. Then add the rest of the ingredients. Bring to a boil then reduce heat to simmer for 30 minutes uncovered.

Serve over your favourite pasta.

Serves 4

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Healthy Chicken Patties

Low carb and delicious chicken patties are a cinch to make. And if you're not counting carbs then stick them in a bun for an awesome chicken burger!

Ingredients:

1 lb ground chicken

2 tbsps finely chopped or minced onion

1/2 cup chopped spinach

1 tbsp dry parsley

2 tbsps oat flour

1 1/2 tsps garlic powder

1 1/2 tsps dry minced onion

1/2 tsp smoked paprika

1/2 tsp dry thyme

1 egg

salt and pepper to taste

3-4 tbsps avocado oil for frying

Sauce:

3 tbsps mayo

1 tsp hot sauce

Simply mix all the pattie ingredients together then let the mixture rest for 10 minutes. Form into 8 patties. Heat oil to medium in a large skillet. Place the patties in the pan and fry for 4 minutes, then flip and fry for another four minutes.

Combine the mayo and hot sauce for the topping and serve.

Makes 8 patties or 4 - 2 pattie servings.

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Shrimp with Zucchini Noodles

Lighten up with this low carb dish made in one pan in less than 30 minutes with just enough spicy red pepper flakes and garlic to give it a kick!

Ingredients:

1 tsp tahini paste

2 tsps sesame oil

1/4 cup diced onion

1/2 cup diced red bell pepper 

2 tbsps minced garlic

1 lb raw shrimp (I used size 36/45)

1 tbsp dry minced onion

1/2 tsp salt

1/2 tsp red pepper flakes

1/4 tsp black pepper

1 tsp lemon zest

3 tbsps lemon juice

1/4 cup chicken broth

1 lb zucchini noodles, ready made or make your own

1/4 cup parmesan 

 

Heat tahini and and sesame oil in a large frying pan to medium high then add the onion and red pepper sautéing for 5 minutes. Add the garlic and cook about 30 seconds. Add the shrimp, dry minced onion, salt, red pepper flakes and black pepper and cook 3-4 minutes. The shrimp will not be fully cooked at this point. Next add the lemon zest, lemon juice and chicken broth and cook until the shrimp are completely pink, about 3 minutes. Finally add the zucchini noodles and cook about 5 minutes or until they are cooked to your liking. Toss in the parmesan and serve.

Serves 2-3

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Lemon Ginger Salmon

Wholesome and easy baked salmon is the perfect way to end the week!

Ingredients:

2 tsps sesame oil

1 tsp old fashioned grainy Dijon 

1 tsp lemon juice

2 tsps fresh grated ginger

1/4 tsp pepper

2 frozen salmon fillets 

sesame seeds and lemon to garnish

Mix the sesame oil, Dijon, lemon juice and ginger together and spread over each fillet. Sprinkle with pepper. Let them sit on the counter for 20-30 minutes. Then place on a parchment lined baking sheet and into a 450°F oven for 12-18 minutes, depending on the thickness of your fillets. They should flake easily with a fork when done.

Serves 2

Had them with this Cauliflower Fried Rice for a deliciously light meal:

https://www.hotandcoldrunningmom.ca/2024/05/cauliflower-fried-rice.html 

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Cauliflower Fried Rice

I was a little skeptical about cauliflower "rice" but was pleasantly surprised with this recipe. Even more surprised that my husband like it!

Ingredients:

1 1/2 cups cauliflower rice (found in frozen veg section of store)

4 cups frozen stir fry vegetables of your choice

2 tbsps sesame oil

1 tbsp dry minced onion

1 tsp garlic powder

1/2 tsp red pepper flakes

2 eggs

1/4 cup tamari or soya sauce

pepper to taste

Heat 1 tbsp of sesame oil to medium in a skillet. Add the cauliflower rice and vegetables. Stir until thawed then cover and cook until tender, about 5-6 minutes. Add the other tbsp of sesame oil with the minced onion, garlic powder and red pepper flakes and stir together. Push everything to the sides of the pan and pour the eggs into the well in the center. Scramble for 5-6 minutes then once the eggs are cooked stir everything together. Add pepper and tamari and serve.

Serves 4

Adapted from: jaroflemons.com

Here with Lemon Ginger Salmon:

https://www.hotandcoldrunningmom.ca/2024/05/lemon-ginger-salmon.html 

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