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Mind Over Platter: Meals



These are our go to healthy meals. They're mostly very easy to make and all really delicious. Yes, I know they're all in bowls. What can I say? I like food that can be eaten in front of the tv, some of the time. I recommend the following kitchen tools to make these meals.


Instapot | Crockpot | Wok | Large Pot | Wooden Spoon Set | Soup Bowls | Soup Spoon


Taco Chicken Bowls

This has been a favorite for awhile. I took my mom's chicken tortilla soup and removed the liquid to make taco bowls. The rice adds extra calories and you can ditch it or swap it for some brown rice. Adding the chips and the cheese also is going to make this a little less healthy, so balance as you see fit. Pictured is a frozen raspberry jalapeno margarita (again with the extra calories): 4 oz raspberry cocktail mix, pickled jalapenos (to heat preference), 2 oz tequila, blend with ice.







Ingredients:

2-3 chicken breasts (frozen is fine)

1 16 oz jar of salsa (pictured is half a larger jar)

1 can of corn (frozen if using crockpot)

1 can of black beans

1 TSP of minced garlic

3-6 cups of rice

½ TSP of dried oregano

½ TBS of cayenne pepper

½ TBS of chili powder (accidentally not pictured)

½ TBS of cumin

4-6 cups of cooked rice

Cheddar cheese, tortilla chips, and hot sauce optional.



Directions:

  1. Add all ingredients to an instapot (don’t add black beans yet if using crockpot). If the salsa isn’t completely covering the meat add ½ cup of chicken stock or water.

  2. Set instapot to 8 min if using fresh chicken and 12 if frozen chicken. Cook for 6 hours on high or 8 hours on medium if using crockpot (add beans in the last hour).

  3. Natural release instapot for 10 min, and then release fully. Chicken will need to be shredded in instapot but should fall apart on it’s own in crockpot.

  4. Add salt and pepper to taste.

  5. Serve over rice. Add cheese, tortilla chips, or hot sauce as desired.


Chicken Bulgogi Bowls


Ever had a Bulgogi bowl from Hello Fresh? This is a recipe we adapted to lighten that one, but it is just as delicious. I cut out some of the sugar and other sweetening elements that it just doesn't need to be yummy. I also swap beef with a much less fatty chicken. I served it with Sauvignon Blanc.







Ingredients:

1 lb ground chicken

2 TBS minced garlic

1 TBS minced ginger paste

2 TBS mirin

4 TBS soy sauce

1 TBS sugar

1 TSP sesame oil

1 cup of diced yellow or white onion

1 bunch of green onions

1 cup sliced mushrooms

1 zucchini sliced into half moons

1 cup thinly sliced carrots

3-4 cups of cooked rice

Sriracha and sesame seeds are optional.

Pictured is a dry white wine.


Directions:

  1. Slice all vegetables.

  2. Put chicken, onion, garlic, ginger, mirin, soy sauce, sugar, and a few shakes of black pepper in a bowl and mix (I do this while cooking vegetables).

  3. On medium heat cook mushrooms, zucchini, and carrots separately on medium heat over olive or vegetable oil in a wok or large pan.

  4. Remove each from the pan and place separately on the same plate and cover with aluminum foil.

  5. Place your ground chicken mixture in the same wok over oil on high heat.

  6. When the chicken is fully cooked, reduce to low heat and add sesame oil and green onions and mix.

  7. Serve over rice with vegetables and add sriracha and sesame seeds as desired.


Cauliflower Shrimp Fried Rice

As a Filipina, fried rice is a staple in our house. But between the oil and the rice it's by no meals low cal. This version has a lot of the taste but cut backs on the carbs. This recipe is only for 4 and not my usual six. That's because mom and Scarlett don't eat shrimp. We drank this with a lager, it would really pair well with almost anything.









Ingredients:

1 bag of cauliflower frozen rice

2 lbs of peeled shrimp

1 bag of mixed frozen vegetables

1 egg

⅛ to ¼ cup of soy sauce, low sodium, to taste

1 TSP of olive oil

1 TBS minced garlic

½ cup of chopped onions

salt and pepper to taste


Directions:

  1. Heat oil in a wok on medium heat.

  2. Add garlic and onion until fragrant.

  3. Add frozen vegetables and cauliflower rice if frozen.

  4. Make a bowl in the middle and add the egg. Scramble and then mix with rice.

  5. Add soy sauce and mix.

  6. Make a bowel in the middle and add shrimp. Cook till pink.

  7. Mix shrimp in.

  8. Add pepper, and salt only to taste.

Turkey Chili

This turkey chili has zero WW points and is totally delicious. You can make it as spicy as you want and you can add sour cream if it’s too spicy for some people (cough Scarlett cough). Pictured are the ingredients for a double portion, because we always make double portions of any chili! Our years in Texas made us chili fiends. No this isn't Texas chili, yes it does have beans. I will give you the ingredients for a serving of 4-6, not 8-10. As a side note I included a picture of Pat and Scarlett chopping because of my arthritis and the double portion it was too much for my hands. I served this with a blood orange margarita (2 oz silver tequila, 1 oz triple sec, 2 oz blood orange juice, blended with ice) and as usually that will add calories.







Ingredients:

1 lb ground turkey

1 red bell pepper

1 yellow onion

2 TSP minced garlic

1 can of diced tomatoes

1 cup of chicken broth

1 can of white beans

2-3 TBS of chili powder

1 TSP oregano

1 TSP cayenne pepper

½ TSP cinnamon

1 bay leaf


Directions:

  1. Dice bell pepper and onion.

  2. Heat up in a pot cooking oil, over medium-high heat. Add garlic, onion and bell pepper and cook until the onion is translucent.

  3. Add ground turkey, mix and cook through.

  4. Add one cup of chicken broth, diced tomatoes and spices (including bay leaf). Bring to boil.

  5. Reduce heat and cook for 10 minutes.

  6. Add can of white beans, drained. Cook for 20 minutes.

  7. I don’t put chips or cheese on this chili but often add salt to taste and a sprinkle of chili powder.

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