Tag: healthy eating

Food

Veggie Stir Fry

meghanewhite

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If you want a simple, nutritious, inexpensive meal, look no further. Veggie stir fry is filled with flavor and nourishment. Use your favorite vegetables. I like to use onions, carrots, and broccoli as my base. Then I add whatever looks or sounds good, like snap peas.

The sauce is so delicious with fresh ginger and garlic. Red pepper flake gives it a nice little kick. Use more or less depending on how much spice you prefer. I like to double, or even triple the amount of sauce.

Veggie stir fry is so quick to throw together. The only time consuming part is chopping all of the vegetables. In a pinch you can use frozen, or any leftover veggies you’ve got in the fridge.

For a budget friendly, easy dinner make this tasty veggie stir fry. Add a protein like chicken, beef, or shrimp for even more flavor and nutrients. This no fuss dish will give your meals variety. Enjoy!

Happy Eating!

Every word of God is pure; He is a shield to those who take refuge in Him. Proverbs 30:5

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Veggie Stir Fry

For the Sauce:

1/4 cup low sodium soy sauce

2 tablespoons sugar

2 teaspoons cornstarch

1 tablespoon fresh grated ginger

1 clove minced garlic

1/2 teaspoon red pepper flake

Vegetables:

1 medium onion cut into wedges

3 to 4 carrots sliced into thin rounds

2 heads of broccoli cut into florets

sweet peppers sliced into strips

other vegetables to add: snap peas, baby corn, zucchini, asparagus, cauliflower, water chestnuts, or whatever you like

for cooking the veggies:

1/2 to 1 teaspoon of salt

1 tablespoon vegetable oil

Instructions

  1. In a small bowl combine the soy sauce, sugar, cornstarch, ginger, garlic, and red pepper flake. Whisk until blended, set aside.
  2. In a large skillet or wok, heat vegetable oil over medium heat until shimmering. Add the onions and carrots and a pinch of salt. Raise the heat to medium high, stirring every 30 seconds or so until the onions have softened. This takes 4 to 5 minutes.
  3. Add the broccoli and the rest of the vegetables and another pinch of salt to the skillet, stirring every 30 seconds or so, until the carrots start to caramelize. This takes about 5 minutes. Cook the vegetables until the carrots are fork tender and the remaining vegetables are tender, yet crisp.
  4. Turn the heat down low. Pour the sauce over the vegetables, stirring constantly until the sauce is thickened. This takes less than a minute. Remove from heat and serve with rice.

Notes:

I recommend doubling the sauce.

Cook the vegetables to your liking. I prefer mine crisp yet tender.

Cover your skillet with a lid to help steam the vegetables.

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Food, mustard seed sentinel

Teriyaki Chicken Kabobs

meghanewhite

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My family loves kabobs. They are a fun, delicious way to cook meat and vegetables. You can easily customize them for each person. The possibilities are limitless as to what type of kabobs you can create. 

These teriyaki kabobs are fantastic. The marinade is the perfect balance of tangy, savory and spicy. Making your own teriyaki sauce takes just a few minutes, and the freshness and flavor can’t be beat. It’s better than any store-bought teriyaki sauce. 

I am not an expert on the grill, but my husband is. He has been grilling kabobs our entire marriage, which is a very long time. Well over a quarter of a century of cooking over open flame. This is his teriyaki recipe, and it’s a winner. So fire up that grill, and get ready to dig into a delightful meal.

Happy Eating!

For we walk by faith, not by sight. 2 Corinthians 5:7

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Teriyaki Chicken Kabobs 

Ingredients

2 cups pineapple juice

2 cups low sodium soy sauce 

½ cup brown sugar

5 cloves crushed garlic

1 tablespoon fresh grated ginger

¼ teaspoon black pepper

¼ teaspoon red pepper flake

4 chicken breasts cut into bite sized pieces

2 tablespoons cornstarch to thicken the sauce (do not add to the marinade)

1 tablespoon of water to mix with the cornstarch

Optional for the kabobs

pineapple chunks

yellow onion chopped

red onion chopped

sliced green onion for garnish

Directions

  1. In a large mixing bowl combine pineapple juice, soy sauce, brown sugar, garlic, ginger, black pepper, and red pepper flake. You will have 4 cups total.
  2. Cut chicken breasts evenly into bite sized pieces.
  3. Place the cut up chicken in a large resealable bag. Add 1 cup of the teriyaki sauce. Refrigerate for at least 2 hours, up to overnight. 
  4. Keep the remaining 3 cups of marinade in the refrigerator. While the chicken is marinating, make the teriyaki sauce that will be used for dipping. 
  5. In a small saucepan take 2 cups of the remaining teriyaki sauce and bring to a simmer over medium-high heat. In a small bowl combine 1 tablespoon of water with 2 tablespoons of cornstarch. Add the cornstarch mixture to the simmering sauce and whisk until smooth and thickened. Take it off the heat and let it cool. You can do this the night before and keep the thickened sauce in the refrigerator until you cook the kabobs or make it the same day.
  6. Keep the 1 cup of remaining sauce aside for basting while grilling. This is optional. You can use all remaining teriyaki marinade for sauce if you prefer. 
  7. Assemble the kabobs with pieces of chicken, onion, and pineapple.
  8. Leave prepared kabobs out at room temperature for 20 minutes before cooking.
  9. Heat the gas grill to medium. Spray the grill grates with cooking oil.
  10.  Grill kabobs for about 20 minutes until the chicken is done. Every 5 minutes turn the kabobs. Baste with teriyaki sauce 3 or 4 times throughout grilling. 
  11. Enjoy!

Notes

*You can use up to 6 chicken breasts with this recipe.

*Marinating overnight is ideal. 

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For all of my monthly recipes go to Mustard Seed Sentinel, Meghan’s Corner.

https://www.mustardseedsentinel.com/post/meghan-s-corner-teriyaki-chicken-kabobs

 

Food, mustard seed sentinel

Parmesan and Panko Crusted Flounder

meghanewhite

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Fish is a great lean protein. It’s high in omega-3 fatty acid which reduces inflammation, and helps protect your heart. Fish is also high in vitamin D which aids in calcium absorption that is necessary for bone health. Fish can boost your immune system, promote healthy brain function, and help your body produce new red blood cells. There are so many scientific studies showing the many benefits of regularly consuming fish.

You might appreciate the obvious health benefits of fish but you don’t enjoy eating it. This simple delicious recipe for white fish just might change your mind. I used wild caught flounder but you can use whatever white fish you like. Cod, tilapia or grouper would work well for this dish. 

This recipe comes together easily and cooks fast. It would make a great weeknight supper. Add some rice and vegetables, and you’ve got a nutritious dinner. Fish lovers will be pleased with this delightful dish, and new fish converts will be made, at least I hope. Make this moist, flaky, flavorful fish dish and add some variety to your cooking.

Happy Eating!

Then He said to them, “Follow Me, and I will make you fishers of men.” Matthew 4:19

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Parmesan and Panko Crusted Flounder

Ingredients

16 oz. wild caught flounder (5 fillets)

3 tablespoons salted butter (room temp)

2 crushed garlic cloves

1 teaspoon salt

½ teaspoon of fresh ground black pepper

½ cup panko bread crumbs

½ cup grated parmesan cheese (powdered or fresh) 

zest of 1 lemon 

juice of 1 lemon

2 teaspoons of fresh chopped parsley

Directions

  1. Preheat oven to 425°
  2. Line a baking sheet with parchment. If you use aluminum foil, spray with cooking spray.
  3. In a small bowl add panko, parmesan, and lemon zest. Stir to combine.
  4. In another small bowl mix softened butter and crushed garlic.
  5. Pat each fillet dry with a paper towel.
  6. Spread about a teaspoon of the garlic butter mixture evenly on top of each fillet. Sprinkle salt and pepper over all the fish.
  7. Place each buttered fillet in the panko/parmesan bowl one at a time, and press the bread crumb mixture evenly onto the top of each piece of fish. Then place the fillets on the baking sheet.
  8. Lightly spray the tops of the fish with cooking spray. This will help brown the panko.
  9. Bake for 20 minutes.
  10. Drizzle with lemon juice and fresh parsley before serving.

Go to Mustard Seed Sentinel for this recipe and all of my recipes at Meghan’s Corner.

https://www.mustardseedsentinel.com/post/meghan-s-corner-parmesan-and-panko-crusted-flounder

Food, mustard seed sentinel

Homemade Granola

meghanewhite

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Walk into any grocery store and there are numerous varieties of granola. Some are good and some are not so good. The taste of homemade granola is superior to store bought. You can customize the granola with your favorite oil, fruits, and nuts. This basic granola recipe is a great foundation to build upon and make it your own. 

Granola is calorie dense and loaded with all kinds of goodness like vitamin E, iron, folate, magnesium and a host of other vitamins and minerals. It tastes so delicious that it doesn’t seem possible that it’s packed with so much nutrition. This is my kind of healthy eating. Good tasting and good for  you. 

Granola is a versatile food. It’s a great snack all by itself. Mix some granola into your favorite yogurt. Have granola with milk for a real breakfast of champions. Add granola to a smoothie, or pancakes, or muffins. Be as creative as you like. No matter what you do with this delightful granola you will enjoy every morsel.

Making your own granola is cost effective compared to the high priced store bought stuff. There is no stirring involved with this granola recipe. Just press it into the pan and bake. So simple and so tasty. You will save money, have a nutritional snack, and feel great. 

Happy Eating!

Give thanks to the LORD, for he is good; his love endures forever. 1 Chronicles 16:34 

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Homemade Granola

 

Ingredients

½ cup vegetable oil

⅓ cup maple syrup

3 teaspoons vanilla

⅓ cup brown sugar

½ teaspoon salt

5 cups old fashioned rolled oats

2 cups slivered almonds 

2 cups dried fruit

 

Yields 10 cups of granola.

 

Directions

 

  1. Preheat the oven to 325°. Spray rimmed baking sheet with cooking spray or line with parchment paper. 
  2. In a large bowl whisk together the vegetable oil, maple syrup, vanilla, brown sugar, and salt. Stir in the oats and almonds and mix until evenly coated. 
  3. Spread the oat mixture on the prepared baking sheet. Use a spatula to press the mixture firmly until it’s compact. 
  4. Bake for 40 minutes until lightly browned. Rotate the baking sheet halfway through for even browning. 
  5. Cool for 1 hour until the granola reaches room temperature. Break the granola into pieces and mix in dried fruit. Store in an airtight container for up to one month.



Notes 

  • Spray your cooking utensils beforehand with cooking spray to prevent sticking.
  • Add-ins: flaked coconut, any dried fruit you prefer, chocolate chips, chia seeds, pumpkin seeds, sunflower seeds
  • Use chopped almonds, pecans, walnuts, or any nut you like.
  • Use coconut oil or olive oil if you prefer. 

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Go to the link below for this recipe and many more of my recipes on Mustard Seed Sentinel, Meghan’s Corner.

https://www.mustardseedsentinel.com/post/meghan-s-corner-homemade-granola

Faith, Food

Chicken Tortilla Soup

meghanewhite

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I love soup. It’s hearty, and can be loaded with all sorts of goodness. This one has shredded chicken, black beans, corn, cilantro, and a few other ingredients that make a filling meal. Some soups can be bland and mushy. Chicken tortilla soup is flavorful and scrumptious. No soggy soup here.

This lovely soup comes together pretty quick. You can easily make this on a busy weeknight. As long as your chicken is already cooked, you’re good to go. If you’ve got some leftover chicken on hand that would work too. 

One pot meals are some of my favorites. No cooking multiple things all at once. Juggling the oven, and the stove top can be a challenge. I cook like that quite often, and I don’t mind it. But, using the same pot for the entire meal is such a nice break from the norm. 

This particular version of chicken tortilla soup calls for hominy, which is dried corn kernels that are soaked in an alkaline solution. Basically, hominy is big puffy corn. I do not use hominy for this soup since it’s not at my local Aldi. Instead, I use white beans as a replacement. If you like hominy, or you’re just curious, give it a try. 

Something that I add to make this recipe even more delicious, is homemade tortilla strips. It’s worth the extra time to fry up your own tortillas. The flavor and richness that the fresh tortilla’s add is mouthwatering. If you are not up for that, just add store bought tortilla chips to the soup. Still very good and easy. 

Enjoy this fantastic soup.

Happy Eating!

Man shall not live on bread alone, but on every word that comes from the mouth of God. 

Matthew 4:4

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Chicken Tortilla Soup

Ingredients:

1 tablespoon olive oil

4 cloves of minced garlic

1 diced onion

1 teaspoon dried oregano

2 teaspoons chili powder

1 (28oz.) can crushed tomatoes

1 (32 oz.) container chicken broth 

1 cup water

3 to 4 boneless, skinless, cooked chicken breast (shredded)

1 (15 oz.) can black beans, drained

1 cup whole kernel corn

1 cup hominy or 1 (15 oz.) can white beans

1 (4 oz.) can green chiles 

½ cup chopped fresh cilantro

homemade tortilla strips 

sliced avocado

1 cup shredded Monterey Jack cheese

  1. In a large pot heat the olive oil over medium high heat. Add garlic and onion. Cook until soft.
  2. Add oregano, chili powder, tomatoes, chicken broth, and water and bring to a boil. Reduce heat and simmer for 10 minutes.
  3. Add the shredded chicken, black beans, corn, hominy or white beans, green chiles, and cilantro to the pot. Simmer for 15 to 20 minutes.
  4. While the soup is cooking make your tortilla strips.
  5. Serve up the soup into bowls and top with tortilla strips, sliced avocado, Jack cheese, and cilantro.

Notes:

  • Always taste while you are cooking. Check if salt is needed, especially if low-sodium broth is used.
  • Add onions, black olives, or sour cream for toppings.

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Homemade Tortilla Strips

4 to 6 6-inch corn tortillas

¼ cup (approximately) vegetable oil

salt

  1. Slice tortillas into ½ inch strips.
  2. Heat a large frying pan over medium high heat.
  3. Add 1 to 2 tablespoons of oil. When the oil has a shimmer and coats the bottom of the pan it’s ready.
  4. Cook tortilla strips in small batches for a couple of minutes per side. Turn them once they stiffen up and are golden brown. 
  5. The tortilla strips cook quickly.
  6. Place cooked strips on a paper towel lined plate and sprinkle with salt.

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Check out my monthly column at Mustard Seed Sentinel.

https://www.mustardseedsentinel.com/post/meghan-s-corner-chicken-tortilla-soup