Healthy Spring Stir Fry

 

Yes, stir fry can be clean eating and healthy,

and best of all, be DELICIOUS!

I put this simple dish together in the morning for my lunch at work and was so pleased with the outcome. I could easily be doubled or tripled to feed more than one, and feel free to mix up the veggies and meat as desired. 

Recipe adapted from Skinnytaste
Ingredients: 
4-6oz chicken breast, cooked and cubed
1/2 cup brown rice, cooked
3tbs egg whites
1 large carrot, chopped
1/2 cup sugar snap peas
1-2 garlic cloves, minced
red onion, slivers
1-2 tbs low sodium sauce
1/4 tsp garlic powder (optional: I like garlic)
1/4 tsp pepper
1 tbs olive oil

Directions: 

Mix 1tbs soy sauce,  pepper, and garlic powder in a bowl.
Toss cubed chicken in sauce and set aside.
Heat olive oil in a small skillet over medium heat. 
Add onion and cook until partially translucent.
Then add minced garlic, chopped carrots, and snap peas and sir fry until veggies are tender.
Move cooked veggies to one side of the pan and add in the egg whites. 
Stir them until they scramble and then mix in with the veggies.
Mix the veggie-egg mixture with  the cooked rice and sauced chicken. 
Add another 1/2-1tbs soy sauce and toss it all together until well combined.

Apple Cider Quinoa Salad

I got this recipe from THIS hilarious YouTube video.

The man knew his quinoa and had some tasteful ideas for making a simple extremely versatile quinoa salad.

I was excited and nervous to add the apple cider vinegar.

Vinegar, as many of us know, has a very strong taste, but "would it go well with beans", I questioned. I've never paired them before.

 Alas, "Never fear" I exclaimed after a taking a bite. Apple cider vinegar never ceases to amaze me. 

Besides it having a just enough of a great kick in the mouth taste, it has great health benefits and is so versatile . 

You can read about some HERE

In the end I added some of my own ingredients for my personal taste-black beans-- but as the guy says, you really can use what ever is in your fridge: Clean it out and make a salad.

Ingredients:
1 1/2 cup quinoa, cooked*
3 small yellow sweet peppers, chopped
1 cup black beans, rinsed
3-4 small cherry tomatoes, diced
1 small carrot, chopped
1/4 cup apple cider vinegar
1 tbs extra virgin olive oil
1/4 tsp salt

* click HERE to find how to cook delicious, fluffy quinoa

Directions:
Place cooked quinoa* in a large bowl or baking dish.
Add olive oil and apple cider vinegar and gently fold into the quinoa.
Add chopped sweet peppers, carrots, black beans, and salt.
Gently fold in tomatoes--not too much or they will get mushy.

* Quinoa can be hot or cold (I made mine in advance and pulled it out of the fridge. DELICIOUS!)

Viola! Done!
Now eat as is, in a pitta, or soup-- I made this for a potluck and many people loved adding it to a soup! So really it works for anything

Again, feel free to add anything you want, I think some purple onion might go nicely, and maybe some cucumber.

ENJOY!!!!

Turkey Bacon Ranch Wrap

I know what you're thinking.....

Ranch?

Bacon???

Tortilla????

HEALTHY?????  

YES I SAY. YES. If you make it like this:

 

Ingredients:

1 medium-large tortilla, big enough for wrapping (I used my homemade tortillas)
2 slices of cooked bacon
1 1/2 slice of deli sliced turkey
2 tbs shredded cheese (I used colby-jack...but you can use any flavor)
1 tsp ranch mix
1/4 cup ranch (the dip mix, NOT the salad dressing mix)
1 tbs milk (any...your choice)
handful of greens (spinach, romaine, leafy green...etc.)
3-4 cherry tomatoes

Directions:
- Mix ranch mix, milk, and Greek yogurt to make your Ranch. (You will have plenty of extra...use on a salad its awesome and WAY healthier)
- Lay tortilla flat and top with 1 tbs-ish ranch mix, then shredded cheese.
- Put in the microwave for about 20-30 sec to melt cheese
- Then add greens, cooked bacon, and turkey--I Microwaved the turkey for 15-20 just to warm since everything else was. 
- Top with tomatoes. 
- Roll tortilla into a burrito. 
- Cut in half to see your awesome layered creation. 

EAT!

ENJOY!!!!!

 Nutrition Information: 

~255 Cal * 24 carbs * 4 Sat Fat * 16 g Protien * 3 g Fiber 

Tuna Pita

Need a new, easy, healthy lunch idea?

Tuna Pita. 

Full of omega-3, healthy fiber, and low carbs.  

Ingredients: 
1 pita ( I used Joseph's Heart Healthy)
1 tbs spicy Dijon Mustard
2.5 oz tuna (I used canned, in water)
1 1/2 tbs Greek yogurt
1 tsp paprika
pepper to taste
3-4 cherries tomatoes
had full of greens (your choice!)


Directions:
Mix Dijon mustard, Greek yogurt, pepper, paprika, and tuna in a small bowl till tuna is creamy.
Cut a flap open in pita--just enough to stuff it with ingredients, but not all the way off/in half. 
Fill pita with lettuce, then tuna--placing the lettuce first helps keep the pita from turning soggy from the wet tuna.
Top with tomatoes. 
Fold down flap...

Viola!

Nutrition Information:

141 Cal * 12 Carbs * 1 Sat Fat * 26 g Protein * 5 g Fiber