Orange Chicken

Adapted from The Iron You's 15-Minute Chinese Orange Chicken

Ingredients
2 c. brown jasmine rice
1 T. butter
Enough water, according to package directions

2 lbs. boneless, skinless chicken breast, cut in 1/8" thick strips
2 T. corn starch
3 T. orange juice concentrate
1/2 c. rice wine vinegar
1/2 c. raw sugar
2 1/2 T. low sodium or wheat free soy sauce
1/4 t. powdered lemon peel
1/8 t. orange extract
1 T. very hot red pepper flakes
1 T. extra virgin olive oil

2-4 T. sunflower oil, divided
1/2 extra large sweet onion, sliced thinly longitudinally and cut in half latitudinally
4 large carrots, cut into coins
2 small celery stalks, finely diced
2 large orange or yellow bell peppers, sliced thinly longitudinally and cut in half latitudinally
2 green onions, sliced diagonally, ~3/8" long

Directions
Bring water to a boil with butter.  Rinse and drain rice, add to the pot and cook according to directions.

Combine the chicken with the next eight ingredients to marinate at least 30 minutes.

Heat 1-2 T. sunflower oil in a hot wok until water droplets sizzle.  Add onions, carrots, celery, bell pepper, and green onion in order, allowing some cooking with each step.  Remove sauteed vegetables to a dish.  Heat 1-2 T. sunflower oil in a hot wok until water droplets sizzle.  Drain chicken, reserving the marinade for sauce later.  Saute until white begins to show up the sides, and flip.  Saute until almost cooked through.  Add sauce and simmer until thickened.  Add veggies and combine.  Serve over rice.

Nutrition
Servings 8.0

Amount Per Serving
calories 481
% Daily Value *
Total Fat 12 g	19 %
Saturated Fat 3 g	14 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 60 mg	20 %
Sodium 804 mg	33 %
Potassium 587 mg	17 %
Total Carbohydrate 66 g	22 %
Dietary Fiber 5 g	18 %
Sugars 26 g
Protein 29 g	59 %
Vitamin A	219 %
Vitamin C	91 %
Calcium	4 %
Iron	11 %

Piña Colada Smoothie

Ingredients
3/4 c. 2% Greek yogurt
1/4 c. orange juice
1 t. chia seeds
1/2 t. vanilla extract
1/2 c. frozen pineapple
1 small banana

Blend and enjoy!

DIY Smoothie Pack Directions
Blend the first four ingredients and freeze them in silicon 1 oz. ice cube trays. 6 cubes + frozen fruit + chunked banana in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. water and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.

Chipotle Hummus

Ingredients
2 cloves garlic
1 15-ounce can chickpeas, drained and rinsed 
2 T. ea. lemon juice, toasted sesame seeds
2.5 t. sesame oil
1.5 T. extra-virgin olive oil
1/4 t. chipotle powder
1/2 t. salt

Directions
With the motor running, drop garlic, toasted sesame seeds, sesame oil, lemon juice, and salt through the feed tube of a food processor fitted with a steel blade attachment; process until puréed. Scrape down the sides of the workbowl and add chickpeas and chipotle powder. Process and stream in the olive oil slowly, just enough until it's completely smooth, stopping to scrape down the sides as necessary, 1 to 2 minutes.

You could use chipotle sauce or canned chipotles too. 

I use 2.5 t. sesame oil + 2 T. toasted sesame seeds, since I can't find a tahini that doesn't taste like paste.

I loathe garbanzos/chick peas, but I adore this hummus!  =)

Nutrition
Servings 6.0

Amount Per Serving      ~1/4 c.
calories 141
% Daily Value *
Total Fat 9 g	14 %
Saturated Fat 1 g	6 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 252 mg	11 %
Potassium 165 mg	5 %
Total Carbohydrate 11 g	4 %
Dietary Fiber 4 g	17 %
Sugars 2 g
Protein 5 g	10 %
Vitamin A	0 %
Vitamin C	2 %
Calcium	6 %
Iron	7 %

Raspberry Lime Daiquiri Smoothie

Ingredients
3/4 c. 2% Greek yogurt
1/4 c. orange juice
1 t. chia seeds
1/2 t. vanilla extract
1/4 c. each frozen raspberries & strawberries
1 small banana
1 t. lime juice

Blend and enjoy!

DIY Smoothie Pack Directions
Blend the first four ingredients and freeze them in silicon 1 oz. ice cube trays. 6 cubes + frozen fruit + chunked banana in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. water and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.

Pork Carnitas Burrito Bowl

(Makes 12 large 'bowls.')


Ingredients 
(Make in this order.)

Pork Carnitas  (Makes 8-10 c.)

1 t. chipotle powder 
1 t. smoked paprika
1 T. raw sugar
1 T. salt
1/2 t. dried thyme, rubbed between palms
1/2 t. dried rosemary, rubbed between palms
1 t. fresh ground black pepper

2 lbs. pork loin roast, trimmed
2 T. extra-virgin olive oil
1/4 c. dry white wine
4 cloves garlic, minced

1 sweet onion, chopped or sliced
1 jar Trader Joe's Hatch Valley Salsa

2 16 oz. cans black beans, rinsed and drained
2 c. frozen roasted corn
2 T. minced cilantro
2 T. lime juice

Rice (Makes 8 c.)
2 c. brown basmati rice, rinsed and cooked according to package directions
4 c. water
1/2 T. butter

Pico de Gallo (Makes 6 c.)
1 c. sweet onion, finely diced
4 c. tomatoes, diced
4 c. diced red, yellow, and/or orange bell pepper, optional
4 T. lime juice
4 T. minced cilantro
2-6 minced serrano chiles
2 t. salt

2-3 avocados, diced
3 c. 2% plain Greek yogurt for 'sour cream'
15-20 oz. mixed baby lettuces (5 oz. is enough for four dinner plate salads)


Directions

Pork Carnitas
Mix salt, sugar, spices, and herbs in a medium flat bowl or pie pan.  Cut pork roast into approximately half-pound chunks.  Roll the chunks in the rub to coak.  In a large heavy-bottomed pan, dutch oven, or pressure cooker, over med-high heat, add oil and brown pork pieces on all sides. Remove pork and set aside; add white wine and deglaze the pan, stirring in the browned bits from the bottom.

STOVE-TOP: Add pepper, garlic, onions, and salsa verde to broth in pan and stir; add pork pieces back in. Bring to simmer, cover and simmer on lowest setting until pork is fork tender (approx. 2-1/2 to 3 hours).  When done, use two forks to shred the meat.  Add the black beans, corn, cilantro, and lime juice.  Stir.  Cover and heat on medium-low to warm the beans and corn.

PRESSURE-COOKER: Add water, chicken bullion paste, garlic, onions, hatch chile salsa, and any remaining rub.  Seal and cook according to the pressure-cooker's directions for a boneless roast.  When done, use two forks to shred the meat.  Add the black beans, corn, cilantro, and lime juice.  Stir.  Cover and heat on medium-low to warm the beans and corn.

CROCK-POT: Place browned pork pieces in slow cooker.  Add the deglazing liquid, scraping the pot clean.  Add water, chicken bullion paste, garlic, onions, hatch chile salsa, and any remaining rub.  Cover and cook on high for 3-1/2 to 4 hours or on low for 7-9 hours, until fork tender.  When done, use two forks to shred the meat.   In the last half hour, add the black beans, corn, cilantro, and lime juice.  Stir.  Cover to warm the beans and corn.

Optional, before adding corn, beans, cilantro, and lime juice:  Preheat oven to 300 degrees. Spread out the shredded pork in a large shallow baking pan. Pour up to 3 cups of the degreased cooking liquid over the pork. Bake uncovered for 30 min. or until crispy pieces appear on top. Remove from oven and stir. Return to oven for 20 minutes or until crispy pieces appear again on top. Repeat baking, crisping, and stirring in 10-20 min. intervals until all or most of the liquid is gone from bottom of pan. For a moister meat, cook until approx. 1/4" liquid remains on bottom of pan, stirring remaining liquid back into the shredded pork. For dryer/crisper meat, cook until all liquid has cooked away.

 
Rice
Rinse rice until water runs clear.  Bring water to a simmer with butter.  Add rice.  Cook according to package directions. 


Pico de Gallo
Mix all ingredients in a bowl and salt to taste.  Cover and refrigerate until serving.

Assembly
Start with a base of lettuce on a plate or in a large bowl, layer rice, meat mixture, pico, diced avocado, and Greek yogurt.  Store leftovers in individual containers as shown above, or assembled in jars as described below.

For a large salad on a dinner plate, 1.25 - 2 oz. lettuces, 1/2 - 3/4 c. rice, 1/2 - 3/4 c. meat mixture, and add toppings as desired.

Salad-in-a-jar Assembly 

Mix avocado chunks into Greek yogurt, and layer in a jar, followed by pico, meat mixture, rice, and top with lettuce for storage 1-2 days.  Lid and place jar(s) in refrigerator.  Invert onto a plate or into a large bowl to serve.

Adapted from my Chicken Burrito Bowls and TheYummyLife's Carnitas Shredded Pork

Buffalo Chicken Quinoa Casserole

Adapted from The Iron You's Buffalo Chicken Quinoa Casserole
Absolutely delicious, but a lot of work. 

Ingredients

Marinade

1 T. balsamic vinegar

1 T. dry white wine

3 garlic cloves, minced

1 T. chipotle in adobo, minced or pureed

1 t. chipotle powder

1 t. smoked paprika

Quinoa

1 c. quinoa, picked and rinsed well
1 T. olive oil

2 c. water, 

1 t. Chicken Better Than Bouillon

Chicken

1 lb. boneless, skinless chicken breasts or tenders, marinated

1 t. Chicken Better Than Bouillon

1 T. chopped fresh parsley

1 celery stalk, sliced

Sauce

2 T. olive oil

1 onion, finely chopped
1 16-oz. can diced tomatoes

1-3 t. smoked paprika

1-3 t. chipotle powder
3-6 garlic cloves
6 to 8 T. balsamic vinegar

2-4 T. chipotle peppers in adobo, finely minced or pureed
1/4 c. fresh mozzarella cheese, shredded

1/4 c. Roquefort cheese, crumbled

Topping

1/4 c. fresh mozzarella cheese, shredded

1/4 c. Roquefort cheese, crumbled

1 T. chopped fresh parsley

Directions

Marinate chicken for at least 30 minutes.

Heat 1 tablespoon olive oil in a saucepan over medium-high heat, and add the quinoa. Cook, stirring, for about 1 minute, letting the water evaporate.

Add 2 cups of water and 1 teaspoon of bullion. Bring to a rolling boil, reduce to a simmer, cover, and cook for 15 minutes.

Remove from the heat and let stand for 5 more minutes, covered.  Remove the lid and fluff the quinoa gently with a fork (you should see tiny spirals separating from and curling around the quinoa seeds.) Set aside.

In the meantime, in a large saucepan, place chicken breasts, celery, 1 tablespoon minced parsley, and cover with water. Add bouillon, bring to a boil, lower to simmer, and cook covered for 20 minutes, or until chicken is cooked through.

Remove chicken, let cool, and shred with a fork. Set aside.  Keep the celery and parsley, if not overcooked.  Drain the water.

Heat two tablespoons of olive oil in the same large saucepan over medium-high heat. Add onion and sauté until translucent, about 6 minutes.  Add tomato sauce, tomato paste, chipotle powder, paprika, and pepper. Stir well, reduce the heat, and let simmer for 7 to 8 minutes.

Put the quinoa in the saucepan back over over medium high heat, toss and toast quinoa with chipotle powder, paprika, and garlic for 2 minutes. Taste and season with more chipotle and paprika as needed.  Set aside.

Preheat oven to 375°F (190°C) and lightly butter a 8x8 baking dish (or a large cast iron skillet).
In the same large saucepan, combine toasted quinoa, tomato mixture, shredded chicken, remaining sauce ingredients, and half of the cheese.

Transfer quinoa mixture to the baking dish (or cast iron skillet) and top with remaining cheese.
Cover with foil and and bake for 20 minutes. Remove foil and bake for further 10 minutes.
Sprinkle with chopped fresh parsley and serve!

Nutrition Facts
Servings 8.0

Amount Per Serving
calories 274
% Daily Value *
Total Fat 11 g	16 %
Saturated Fat 2 g	11 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 39 mg	13 %
Sodium 464 mg	19 %
Potassium 227 mg	6 %
Total Carbohydrate 23 g	8 %
Dietary Fiber 3 g	12 %
Sugars 4 g
Protein 20 g	40 %
Vitamin A	21 %
Vitamin C	16 %
Calcium	10 %
Iron	18 %

Blackberry Cocoa Smoothie

2 T. OJ concentrate
4 T. water
3/4 c. 2% Greek yogurt
3/4 c. frozen Cascade blackberries (tarter and smaller than most blackberries, measured by volume)
1 t. vanilla extract
1 t. chia seeds
sprinkle Saigon Cinnamon
tiniest pinch of cayenne
few drops orange extract
2 T. full-fat cocoa powder
1 t. espresso powder
1/2 banana

Roasted Pumpkin-Apple Soup

Adapted from Eating Well's Roasted Pumpkin-Apple Soup

Ingredients

2 T. extra-virgin olive oil
2 lbs. pie pumpkin or butternut squash, peeled, seeded and cut into 2-inch chunks (see Tip)
4 large sweet-tart apples, such as Empire, Cameo or Braeburn, unpeeled, cored and finely chopped
1 large sweet onion, roughly chopped
4 large carrots, sliced
4 celery stalks, sliced
1 c. dry white wine or 1 bottle fall pumpkin ale
6 c. water
6 t. Chicken Better Than Bullion
1/4 t. freshly ground pepper
3/4 t. ea. chipotle powder, powdered ginger, dry mustard, and yellow curry powder
1 bay leaf
2 T. maple syrup
4 c. 2% plain Greek yogurt
1 c. chopped hazelnuts or pecans, toasted, maybe candied with salt, pepper, and chipotle powder (see Tip)

Directions
Heat the olive oil in a large soup pot on medium high.  Add onions, pumpkin (or squash), celery, and apples.  Cook, stirring often, until vegetables and apples brown and begin to soften.  Deglaze with wine or beer.  Add water, bullion paste, maple syrup, and spices.  Cook until soft.  Remove bay leaf.  Using immersion blender, puree until smooth.  Serve each portion topped with yogurt and nuts.

Tips and Notes
Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat in the microwave on High, covered, stirring frequently, or on the stovetop over medium heat.

Make it easier to cut a pumpkin, acorn squash or other winter squash: pierce in several places with a fork; microwave on High for 45 to 60 seconds. Use a large sharp knife to cut in half. Remove the seeds and stringy fibers with a spoon.

Buy pre-chopped squash for faster and easier soup making.  Or use leftover roasted squash.  Canned (pure) pumpkin would probably also work.

To toast chopped nuts, small nuts and seeds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition
Servings 8.0

Amount Per Serving         16 oz.
calories 370
% Daily Value *
Total Fat 17 g	26 %
Saturated Fat 3 g	16 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 10 mg	3 %
Sodium 571 mg	24 %
Potassium 682 mg	19 %
Total Carbohydrate 39 g	13 %
Dietary Fiber 6 g	24 %
Sugars 26 g
Protein 14 g	29 %
Vitamin A	298 %
Vitamin C	32 %
Calcium	17 %
Iron	10 %

 

Chocolate Mint Smoothie

3/4 c. plain, 2% Greek yogurt
1/4-1/2 t. pure peppermint extract
1/4 c. ea. milk of choice and silken tofu
2-3 T. dark chocolate chips
2 T. Cocoa Powder (optional, it will bump up the chocolate flavor, but it will make the smoothie a muddier color)

This is a work in progress, because I swear I'd recorded the recipe when I made it last time.

Mini Apple-Cheddar Crustless Quiches

Ingredients
6 whole large eggs, ~2c.
1/8-1/4 c. whole milk
1 medium tart apple, shredded (Granny Smith, Cripps Pink, Pink Lady, Honeycrisp), ~1/2 c. by volume
1/8 large sweet onion, shredded, grated, ~1/4 c. by volume
2 oz. vintage extra-sharp cheddar, grated, ~1/4-1/2 c. by volume  Brie would probably be better.
Sprinkle fresh grated nutmeg
Sprinkle fresh cracked black pepper
Butter

Directions
Whisk eggs, spices, and milk together in a quart measuring pitcher.  Add remaining ingredients and stir well.  Lightly grease a 12-muffin tin with butter.*  Divide the egg mixture evenly between the cups, 1/4 c. each, taking care that the grated ingredients are evenly distributed.  Bake in a 325˚F oven until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

*Cooking spray can impart a fishy flavor.
Adapted from Eating Well's Mini Mushroom-&-Sausage Quiches and Mini Brie Apple Quiches

It needs something more pungent/remarkable.