Tag Archives: carrots

But Eating Healthy Is Expensive And So Boring!

I know that healthy living is my passion, but I take issue with this myth! Many people tell me they can’t afford to eat healthy. That they don’t want to live on rabbit food. That it’s too boring. Here is why you need to rethink that attitude. Continue reading

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Vegetarian Fried Rice

Vegetarian Fried Rice

8 ounces organic extra-firm tofu* (fresh bean curd)
1 tablespoon Asian chili sauce (Sriracha sauce)
6 teaspoons olive oil
1/2 teaspoon grated fresh ginger
1 1/2 cups frozen shelled edamame (sweet soybeans)
1 cup thinly sliced carrots (2 medium)
1 pound fresh asparagus spears, trimmed and cut into 2-inch-long pieces (2 cups)
1 cup frozen snow pea pods
1 cup refrigerated or frozen egg product, thawed
2 teaspoons toasted sesame oil
2 cups cooked jasmine rice **
1 8-ounce can sliced water chestnuts, drained, rinsed, and chopped
2 tablespoons reduced-sodium soy sauce
1 tablespoon sesame seeds, toasted
* If you don’t want vegetarian substitute 8 ounce white meat chicken
**If short on time you can use Uncle Bens Ready Rice Brand. For a whole grain substitute use brown rice.

1. Drain tofu well. Cut tofu into 1/2-3/4 inch cubes. In a small bowl combine tofu and chili sauce; gently stirring to coat. Marinate at room temperature 30 minutes or int he refrigerator up to 4 hours.
2. Meanwhile, in an extra-large nonstick skillet or wok heat 2 teaspoons of the olive oil over medium high heat. Add ginger; cook 30 seconds. Add adamame and carrots; stir-fry 3 minutes. Add asparagus and pea pods; stir-fry about 5 minutes more or until crisp-tender but still brightly colored. Quickly transfer to a large bowl; cover to keep warm.
3. Add 2 teaspoons of remaining oil to the hot skillet. Add marinated tofu to hot oil; fry 5-7 minutes or until crisp on all sides, turning to crisp evenly. Transfer tofu to bowl with vegetables.
4. Add remaining 2 teaspoons olive oil to the skillet. When oil is hot, pour in the egg. Cook over medium heat, without stirring, until mixture begins to set on the bottom and the edges. Using a metal spatula, lift edges of the cooked egg, allowing uncooked portion to flow underneath. Continue to cook 2 to 3 minutes or until egg is cooked through but still glossy and moist. Remove from heat. Using the spatula, chop egg into bite-size chunks; transfer to the large bowl.
5. Add toasted sesame oil to the skillet; heat over medium high heat. Add rice. Using a spatula or spoon, break up any chunks; cook rice until grains are coated with oil. Add cooked vegetables, tofu, and egg. Add water chestnuts and soy sauce; stir gently to combine. Heat through. Serve with sprinkle of sesame seeds.

-Diabetic Living Spring 2014
Serving of 1 1/3 cups each
PER SERVING: 283 calories, 12 g total fat (2 g. sat. fat), 318 mg sodium, 4 g fiber, 5g sugar, 15g protein.

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Chicken Pot Pies in Puff Pastry Shells

Recipe courtesy of http://www.katiescucina.com/2013/09/chicken-pot-pies-puff-pastry-shells/

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Chicken Pot Pies in Puff Pastry Shells

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Yield: 12

 Ingredients

  • · 1 tbsp chicken fat (or oil)
  • · 3 carrots peeled and sliced
  • · 2 celery stalks, diced
  • · 1 onion, diced
  • · 1/2 cup frozen peas
  • · 1/4 cup chicken broth
  • · 1 tsp poultry seasoning
  • · 2 cups shredded rotisserie chicken (cooked)
  • · 1 tbsp cornstarch
  • · 1-1/2 cups whole milk
  • · 1 tbsp fresh parsley + more for garnish

 Directions

  1. Heat a large pot to medium heat then add chicken fat (or oil), carrots, celery, and onion. Cook for 5 minutes with lid on. Then add frozen peas, chicken brother and poultry seasoning. Mix well, and cook for an additional 5 minutes with lid on.
  2. Once the veggies are soft sprinkle in 1 tablespoon of cornstarch over veggies, mix well then pour 1-1/2 cups of whole milk into the pot. Milk well and cook for 5 minutes on medium heat. Stir in cooked shredded rotisserie chicken. Cook for 5 minutes until heated through. Sprinkle 1 tablespoon fresh parsley over the chicken pot pie mixture, stir and turn off heat.
  3. *While pot pie mixture cooks preheat oven and cook puff pastry shells to package instructions.
  4. Once the puff pastry shells are cooked, cut out the middles, stuff each shell with chicken pot pie filling and then top with puff pastry lid. Serve and enjoy.

Notes

*If chicken pot pie mixture seems to dry add more milk until desired creamy consistency.

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Root Vegetables Rock!

The leaves are falling along with the temperatures. Our flavor profiles gravitate from the bounty of summer vegetables and light salads to something heartier. A great way to incorporate these full-bodied flavors is with root vegetables. Continue reading

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Spiced Carrot Dip

Here is a delicious spiced carrot dip I discovered in Prevention Magazine. It is perfect for your next party or as a simple appetizer at your next family meal.  Easy to make and good for you too. Carrots are an excellent source of nutrients.  Your kids will love dipping their favorite veggies in to this colorful dip.  It will introduce them to new flavors and be fun for them to eat.  Finding smart, healthy snack ideas for your family is essential in teaching them the proper foods to eat for a healthy lifestyle.

Spiced Carrot Dip: (as seen in Prevention Magazine)

  • 1 ½ lb carrots cut into 1″ pieces
  • 2 tsp olive oil
  • 1 tbsp. mustard seeds
  • 1 ½ tsp curry powder
  • ¾ tsp cumin
  • 1 cup Greek yogurt ( I prefer 0%)
  • ½ cup reduced-fat sour cream
  • 1 tbsp. fresh lemon juice

Steam carrots until tender, about 20 minutes. Put in the food processor.

Heat oil in small non stick skillet over medium heat. Add mustard seeds, curry powder, and cumin. Toast stirring until fragrant, about 2 minutes.

Add to food processor with remaining ingredients and pulse until smooth. Season

Serve with veggies, or home baked pita or tortilla chips

Serving=1/4 cup

44 cal., 5g carbs., 1 g sat. fat, 34 mg sodium

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Carrot-Infused Wheat Berries with Butternut Squash

Have you ever tried Wheat Berries before?  They are packed with nutrients. This is the perfect recipe to try out this delicious whole grain.   Continue reading

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