Mixed Veggie Stir Fry

I am loving the Meal Plan for the 21 Day Fix. So much good food and amazing recipes.

Mixed Veggie Stir Fry

1 tsp olive oil
1/4 c chopped asparagus
1/4 c chopped red bell pepper
1/4 c chopped carrots
1/4 c chopped onions
1/2 tsp Mediterranean seasoning

Instructions
Heat oil in medium skillet over medium heat
Combine asparagus, peppers, carrots, onions and seasonings
Cook veggies in skillet, mixing frequently for 2-3 minutes or until crisp tender

Southwest Quinoa Salad

INGREDIENTS:

• 1/3 cup fresh lemon juice
• 1/3 cup olive oil
• 3 tbsp chopped fresh cilantro
• Sea salt and fresh ground black pepper, to taste
• 1 cup quinoa, rinsed and drained
• 1 tsp cumin seeds, toasted, or 1 tsp ground cumin
• High-heat cooking oil (such as sunflower, safflower, peanut or grape seed oil), as needed to lightly coat grill grate
• 2 cobs fresh corn, husks and silk removed (or 1 1/4 cups frozen corn, thawed)
• 1 cup cooked black beans, drained
• 1 plum tomato, diced
• 1 zucchini or yellow zucchini squash, diced
• 1/4 cup finely chopped red onion

INSTRUCTIONS:

1. In a small bowl, whisk lemon juice, olive oil, cilantro, salt and pepper; set aside.
2. In a saucepan, bring 2 cups water to a boil; add quinoa and cumin. Cover, reduce heat to medium-low and simmer until liquid is absorbed, about 12 minutes. Remove pan from heat and let stand for 5 minutes. Uncover, fluff with a fork and let cool for at least 10 minutes.
3. Meanwhile, heat an outdoor grill to medium-high and lightly oil grate with cooking oil. Add corn, close lid and grill, turning once, until tender and lightly charred, 10 to 15 minutes. (Alternatively, boil cobs in a large pot of simmering water. Cover and cook until tender, 6 to 10 minutes.) Let corn cool, then cut kernels from cob.
4. In a large bowl, combine quinoa, corn kernels, beans, tomato, zucchini and onion. Pour lemon-cilantro dressing over top and toss to combine. Cover and refrigerate salad for at least 1 hour to allow flavors to meld, or up to 2 days.
   
   Serves: 8
   Makes: 8 cups

Nutrients per serving (1 cup Southwest Quinoa Salad): Calories: 221, Total Fat: 11 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 8 g, Polyunsaturated Fat: 2 g, Carbs: 26 g, Fiber: 4.5 g, Sugars: 2 g, Protein: 6 g, Sodium: 23 mg, Cholesterol: 0 mg

Chicken Cacciatore

CHICKEN CACCIATORE

• 1 1/2 pounds boneless  skinless chicken breasts, cut into 2-inch pieces
• Unrefined sea salt, to taste
• Freshly ground black pepper, to taste
• Paprika, to taste
• 1/2 cup white whole wheat flour, for dredging
• 4 tablespoons extra virgin olive oil
• 1 large red bell pepper, chopped
• 1 onion, chopped
• 8 ounces baby Portobello mushrooms, sliced
• 3 cloves garlic, finely chopped
• 3/4 cup dry red wine
• 1 (28-ounce) can crushed tomatoes, with juice
• 1 (14.5 ounce can) petite diced tomatoes  with juice
• 3/4 cup chicken broth 
• 2 teaspoons garlic powder
• Crushed red pepper, to taste
• 1 teaspoon dried oregano
• 1/2 cup coarsely chopped parsley

1. Sprinkle the chicken pieces with 1 teaspoon each of salt and pepper. Liberally sprinkle the chicken with paprika. Dredge the chicken pieces in the flour to coat lightly. In a large heavy sauté pan (preferably cast-iron), heat 2 tablespoons oil over a medium-high flame. Add the chicken pieces to the pan and sauté until just brown, about 5 minutes per side (note: if all the chicken does not fit in the pan, sauté it in two batches.) Transfer the chicken to a plate and set aside.  
2. Add the remaining 2 tablespoons oil to the same “dirty” pan used to cook the chicken. Add the bell pepper, onion, and garlic; sauté over medium heat until the onion is tender, about 5 minutes. Season with salt and pepper. Add the mushrooms and cook 3-4 minutes. Add the wine and simmer until reduced by half, about 3 minutes.  
3. Add the crushed tomatoes and diced tomatoes, broth, garlic powder, crushed red peppers, and oregano. Return the chicken pieces to the pan and turn them to coat in the sauce. Bring the sauce to a simmer. Continue simmering over medium-low heat until the chicken is just cooked through, about 30 minutes.. Sprinkle chicken with parsley and serve

Serves 6 

My Tips

Serve with whole wheat pasta, brown rice or side salad