Tag Archives: vegetables

Teriyaki Chicken Casserole

I love easy simple dinners, and this is one of them.  However, I would make a few changes.  I prefer less rice and more meat.  I made 3 chicken breasts instead of 2. I also used a bag of frozen vegetables to see how it worked in this recipe and I had great results.  However, next time I would steam fresh veggies since there wasn’t enough broccoli in the frozen mix that I bought….I could honestly make this recipe with just broccoli alone.  I love broccoli. Also, please switch out the white rice for brown!

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This recipe is perfect for make-ahead lunches or a quick make ahead dinner.  Pre-cook on a Sunday night and just re-heat for your busy Monday night…or portion out for lunches for the week.

I found this recipe on Pinterest. It lead me to the website life-in-the-loft house.com.

3/4 cup low-sodium soy sauce
1/2 cup water
1/4 cup brown sugar
1/2 teaspoon ground ginger
1/2 teaspoon minced garlic
2 tablespoons cornstarch plus 2 tablespoons water
2 small boneless skinless chicken breasts (I used 3 large)
1 (12 oz) bag stir-fry vegetables that can be found in the produce section (for convenience I tried frozen with good results)
3 cups cooked brown or white rice

1. Preheat oven to 350F. Spray a 9×13-inch baking pan with non-stick spray.
2. Combine soy sauce, 1/2 cup water, brown sugar, ginger and garlic in a small saucepan and cover. Bring to a boil over medium heat. Remove lid and cook for one minute once boiling.
3. Meanwhile, stir together the corn starch and 2 tablespoons of water in a seperate dish until smooth. Once sauce is boiling, add mixture to the saucepan and stir to combine. Cook until the sauce starts to thicken then remove from heat.
4. Place the chicken breasts in the prepared pan. Pour one cup of the sauce over the top of the chicken. Place chicken in oven and bake 35 minutes or until cooked through. Remove from oven and shred chicken in the dish using two forks.
5. *Meanwhile, steam or cook the vegetables according to package directions.
6. Add the cooked vegetables and rice to the casserole dish with the chicken. Add most of the remaining sauce, reserving a bit to drizzle over the top when serving. Gently toss everything together in the casserole dish until combined. Return to oven and cook 15 minutes. Remove from oven and let stand 5 minutes before serving. Drizzle each serving with remaining sauce. Enjoy!

Broccoli and Cheddar White Bean Spread with Pita Wedges and Crudités

I found this great recipe from an old Canadian Living magazine.

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If you have a food processor, this spread is super easy and fast to throw together. I used white kidney beans since I could not find cannellini beans.

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This spread is much like a hummus consistency. Pack up some chopped up veggies and some pita and enjoy a lunch full of protein and fibre.

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1 1/2 cups broccoli florets
1 can (540ml) cannellini beans or white kidney beans, drained and rinsed
1 cup shredded old cheddar cheese
1 clove garlic, minced
3 Tbsp olive oil
3 Tbsp lemon juice
1/4 tsp each salt and pepper

9 cups vegetable crudités (baby carrots, celery, sweet pepper)
3 whole grain Greek-style pitas, cut into wedges

1. In a saucepan of boiling salted water, cover and cook broccoli until tender-crisp, about 2 minutes. Drain and chill in cold water, drain well. Transfer to food processor.

2. Add beans, cheddar cheese, garlic, oil, lemon juice, salt and pepper; purée until smooth. To take along, divide dip, vegetables and pitas among resealable containers.

Viva Las Veggies

This recipe is from “Eat, Shrink and Be Merry” by Greta and Janet Podleski.  Viva Las Veggies makes a great side dish to anything.  I seed my tomatoes before adding to this dish.  I find if you do not, it gets watery.  I also scrape and discard the gills from the underside of the portobello mushrooms as well.

 

4 medium tomatoes, cut into chunks
2 medium zucchini, chopped
2 large portobello mushrooms, chopped 
(using a small spoon, scrape the gills from the underside of the mushrooms)
1 medium red onion, coarsely chopped
1 tsp minced garlic
1 tbsp each olive oil and balsamic vinegar
1 tbsp chopped fresh herbs, such as rosemary, basil, oregano, or thyme
(I always use basil)
1/4 tsp each salt and freshly ground pepper
1 cup fresh whole wheat bread crumbs
1/2 cup freshly grated Parmesan cheese
1/2 tsp dried thyme


1. Spray a 9×13-inch baking dish with cooking spray.  Add tomatoes, zucchini, mushrooms, onion, and garlic.  Mix well (using your hands works best).  Add olive olive, vinegar, herbs , salt and pepper.  Mix again to coat vegetables with dressing.
2. Roast, uncovered, at 425F for 25 minutes.  while vegetables are roasting, prepare topping.  combine bread crumbs, Parmesan cheese, and thyme in a small bowl and mix well.
3. Remove vegetables from oven.  Sprinkle crumb mixture evenly over vegetables.  Return to oven for 5 minutes, until cheese is melted and crumbs turn a light golden brown. Serve hot.
Makes 6 servings