After a brief hiatus…The Wifey is BACK for Wifey Wednesday.
ANYHOO- let’s talk about how STIR CRAZY we’ve all been about this Winter that seems to never end!
And yet, everywhere we look it’s all about : SPRING! Spring fashion =’s less clothing and > pasty legs and arms.
So I’ve come up with a one pot/wok dinner that’s both satisfying and healthy. Modify as you wish with protein. * add chicken, beef, subtract shrimp- whatever you like.
stir it up… (in Bob Marley voice)
This list may look like a lot, but I promise it’s mostly canned stuff and almost any grocery store in the USA will stock the list.
I really love Trader Joe’s for an excursion of this type, but no matter where you go, it’s cheap and easy.
What You Need/Grocery List:
- a bag/ handful of snap peas (I get mine from Trader Joe’s)
- a can of water chestnuts – sliced
- a can of “stir fry” mushrooms or fresh mushrooms
- a can of bamboo shoots- sliced
- a can of baby corn – *side note..you either love or hate baby corn so omit if you wish
- a handful of mixed peppers, sliced (green, red, yellow… I got mine from the Whole Foods salad bar)
- a small handful of sliced zucchini (I got mine from…the “cheater bar”. If your grocery doesn’t have a salad bar, simply slice up strips of a small zucchini)
- a pinch of shredded carrots from…. (I won’t even insult you at this point)
- a bag of frozen, shelled edamame (you will use about 1/4 a cup)
- a bag of pre cooked and cleaned, frozen shrimp
- a package of instant and microwave friendly rice (I like either brown or sticky white)
- a package of seaweed snacks (you can eat 10 FOR 30 CALORIES!?!?!) *pick them up at Trader Joe’s or in the ethnic isle near Asian foods, I like the Wasabi Flavor
- a small bottle of sesame oil
- a bottle of soy sauce (I like low sodium, regular makes me look like I’ve been crying all night)
- a bottle of teriyaki , or any other kind of Asian stir-fry sauce that floats your boat. *I got mine from Trader Joe’s
What To Do:
- heat about 2 tsp of the sesame oil in a pan or wok on medium high heat
- add all the veggies, bamboo shoots, water chestnuts & baby corn to the wok/pan and with a large spoon/stirring thing- make sure all your veggies are coated
- dump your frozen cooked shrimps into a strainer or bowl and run cold water over them for about 5 mins until they thaw. dump water out, and pat shrimps down with paper towel. * you can also use frozen uncooked shrimp, just cook in a separate pan until they are pink and then add to the mix
- either stir constantly or hold the handle, tilt the pan down and flip the veggies until they begin to brown
- pop the rice in the microwave and cook according to directions. (peel the top off and cook for 1 min)
- when veggies begin to brown a tad, add shrimps to the mix.
- add about 1 tsp of your sauce or just soy sauce to the pan/wok and continue to flip or stir until the entire mix begins to brown. Be sure to give it all your attention here- burning is NO GOOD.
- dump rice into a bowl, pour stir fry over rice.
- serve with seaweed for wrapping into mini burritos or just pretty color.
- bow gracefully and accept praise!
Our nickname for this girl is Jabba The Hut- because- well, isn’t it obvious?!?
and she’s actually down a few lbs!
Currently, I can relate.
Over the holidays I dove face first into; cheesy potatoes, heavy breakfasts, creamy soups, bread and more bread and basically anything else I wanted to eat. Not to mention the fact that it is literally freezing in Chicago right now and all I want to do is blanket myself in mac and cheese.
It helped a bit that Alex and I recently went to Miraval Resort in AZ, and their uber healthy meal program helped kick our a$$es back into gear. BUT…let’s just say that I may have sprinted to the closest greasy breakfast spot in the airport as soon as we left the health ranch.
Now that we’re home I’ve decided that it’s time to TRY to eat healthier even if it’s so cold that going for groceries is terrifying.
Ya’ll know that I’m a huge fan of soups- they are filling and mentally they just seem to satisfy more than a salad- at least for me. I’ve shared a few soup recipes and I like to think this one as the Veggie Shili’s cousin.
My mom has been serving her skinny tortilla soup recipe for years and every time she does- people BEG for the recipe. I modified it a tad- to make it even healthier- but please feel free to fatten it up as you wish.
Super Skinny Tortilla Soup
What You Need:
you should be able to buy all of this for $10-$15
- two jars of salsa *my mom uses Pace brand, I used generic hot and medium
- a container of fresh pico de gallo
- a can of black beans
- a can of garbanzo beans
- a can of kidney beans
- a can of corn
- a can of quartered artichoke hearts
- a can of veggie or chicken stock
- a handful of healthy tortilla chips
- a handful of reduced fat Mexican blend cheese
- 2% or fat free Greek yogurt
- salt and pepper
- a rotisserie chicken , shredded
- a can of refried beans
- sour cream in place of greek yogurt
- tortilla, warmed for :10 in microwave for the side
What To Do:
- dump the salsa, pico, kidney, black, garbanzo beans, artichoke hearts, corn, and stock into a large pot and heat on medium.
the artichoke hearts add bulk and mimic chicken if you’re choosing to go veggie with your batch
- if the beans you’re using are unsalted, add a generous pinch of salt to the mix , stir and taste, add more as needed.
- if you’re adding chicken and refried beans- do this now and stir.
- when soup begins to bubble, taste again for flavor and heat.
this will serve a LOT of people, and it freezes for reheating
- serve in a bowl, sprinkle with cheese, add a dollop of greek yogurt (or sour cream), crunch a handful of the chips and sprinkle on top.
- set out some hot sauces so your audience can dial up the heat if they like and enjoy GUILT free!
YUM! This is veggie, low fat and guilt free?? Yes.
Step By Step Video – here!
Not to be #basic- BUT OMG YOU GUYS I JUST LITERALLY MADE THE MOST AMAZING SOUP AND IT’S HEALTHY!!
Presenting….a Kale, Potato, Cauliflower soup that’s ; virtually fat-free, vegan and super healthy. Oh and its really flipping good too and beyond easy to make.
it’s 21 degrees outside today but this will make you feel super duper cozy
WHAT YOU NEED:
- a head of cauliflower- chopped roughly, stems thrown away
- 2 large potatoes – chopped into chunks (see photo later for reference)
- half a yellow onion chopped
- two bunches of kale, with the leaves pulled off stems thrown away, then the leaves are massaged in olive oil to break them down
- 3 or so cloves of garlic minced
- 2 tbs olive oil
- 4 cups veggie stock
- around 4 cups of water- or enough to cover the stuff in the pot
- 4 stalks of celery diced
- a lemon cut in half
- salt and pepper to taste
- a blender
- a big pot
WHAT TO DO:
- heat the pot and dump in the 2tbs of olive oil, the onion and garlic.
this pot is about to make magic happen
*Here’s a quickie on how to chop an onion*
cut the end off the onion but leave the other side in tact
slice the onion in half- the long way
BE CAREFUL as you place your non knife palm down on the top of the onion and use your knife to cut 3-4 sideways half moon cuts along the side of the onion
now turn the onion and make cuts the other way across the top (from top to bottom), but don’t cut all the way to the very bottom so it holds together while you cut
turn the onion to the side (like in step 1) and cut along the other cuts you just made- cutting right to left. This is how you dice an onion! * thanks Kendall Culinary for helping me learn!*
- Let the onion and garlic “sweat” or brown for 2 mins or so, then dump in the cut potatoes, cauliflower, celery, veggie stock and water.
ignore the butter, I SWEAR I didn’t use it. This pic is to show you the size of the potato chunks
I basically cut the celery down the stalk into pieces this size
rough chopped cauliflower, potato and celery
- Now it’s time for a massage…YES! For the kale- sorry- you need to book your own (you deserve it!). After you’ve pulled the leaf from the stem and put all the leaves in a bowl, douse them with olive oil and …well…massage them with clean hands until evenly coated and relaxed.
I used two of these bad boys
ooo lala see how much zexier this kale is after a good rubdown!?
- Add the kale into the mix and stir. You can salt and pepper with every big stir.
massage!?! we want a belly rub!
- Once this pot is boiling, turn the heat to a simmer and cover with a lid.
- You’re going to have about 35 mins to do whatever you need to do; set the table, get the blender out, jump in the shower, stalk your crush on instagram- no judgement!
- After about 35-40 mins your potatoes and cauliflower will be nice and soft- it’s time to get that blender ready.
I’m an ugly ducking now, but watch me become the zexiest swan EVER in a hot second.
- Transfer equal amounts of stuff and liquid to the blender but ONLY FILL IT 3/4 the way.
- Squeeze the juice of one half of the lemon, add salt and pepper.
- Now puree that stuff like the bad b#$ch you are until it looks even (takes about 30 seconds).
what a transformation!
- Now, pour that into a bowl and repeat with remaining soup.
- Serve with bread, crackers or pizza- cause this stuff is GUILT free!!!