by admin | May 4, 2016 | Grown Up, Recipes
For dinner, spinach meals are king! Meals made with spinach will give your body lots of Vitamins A and C, as well as iron. The great thing about spinach is that is so convenient. You can purchase frozen spinach for about $1 at the grocery store and keep it in the freezer for recipes like this Spinach and Chicken Rice bake. Everything in this recipe is made with things that you probably already have in your house. Make ahead and eat for leftovers for the rest of the week or serve this meal to a large, hungry crowd. It is sure to satisfy!
Spinach and Chicken Rice Bake
2016-04-26 17:52:45
Serves 8
352 calories
16 g
129 g
16 g
36 g
9 g
211 g
651 g
1 g
0 g
6 g
Amount Per Serving
Calories 352
Calories from Fat 140
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Total Carbohydrates 16g
5%
Sugars 1g
Protein 36g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 2 cups brown rice, cooked
- 1 10 oz. container frozen spinach
- 1 lb. chicken breast, cut into cubes
- 1/2 yellow onion, diced
- 2 garlic cloves, minced
- 2 eggs
- 1/4 cup skim milk
- 1 cup low-fat cheddar cheese (shredded)
- Salt and pepper, to taste
- Parmesan cheese, for topping
- Preheat oven to 350 degrees.
- Cook the rice according to directions, then set aside.
- Cook the spinach according to directions, remove excess water, then set aside.
- Meanwhile, cook the chicken over medium heat on the stovetop until no pink remains. Remove from heat.
- Using the same pan that was used to cook the chicken, sauté the onions for about 5 minutes, until soft. Add the garlic and cook for 2 more minutes until it begins to brown. Remove from heat.
- In a large mixing bowl, beat the two eggs. Add the milk and cheddar cheese. Next, add the chicken, onion mixture, the spinach and the rice. Combine all ingredients well.
- Spray a rectangular baking dish with nonstick spray, then pour in the rice mixture. Top with parmesan cheese and bake for 25 minutes until the cheese on top is melted.
- Remove from oven, let stand for 5 minutes then serve hot or freeze and eat later. Enjoy!
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Apr 27, 2016 | Grown Up, Recipes
This recipe for Edamame and Beef Asian Salad is made with simple, fresh ingredients and can be thrown together on a weeknight for a quick meal. It’s also a great option for upcoming summer barbecues and parties because it can be eaten cold.
We love Asian flavors and the peanut sauce that is used to dress this salad definitely meets our expectations for an Asian inspired dish. Note that you can make this salad with or without the beef. Adding the beef makes it a complete meal, while omitting it results in a great side dish to serve alongside your favorite, low-fat protein.
Edamame and Beef Asian Salad
2016-04-26 18:11:04
Serves 8
336 calories
11 g
47 g
23 g
25 g
5 g
188 g
211 g
3 g
0 g
16 g
Amount Per Serving
Calories 336
Calories from Fat 199
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 11g
Total Carbohydrates 11g
4%
Sugars 3g
Protein 25g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 8 oz. package frozen edamame
- 1 10 oz. package frozen broccoli
- 1 tbsp. extra virgin olive oil
- 1 lb. sirloin steak
- 1/2 cup green onions, sliced thin
- 1/2 cup peanuts
- Sesame seeds (optional)
- Peanut sauce (see below)
- 1/4 cup natural creamy peanut butter
- 1 tbsp. brown rice vinegar
- 1 tbsp. low sodium soy sauce
- 1 tsp. honey
- Dash of hot sesame oil
- Hot water, as needed, to thin the sauce
- Defrost the edamame and broccoli according to directions, set aside.
- Meanwhile, pour the olive oil into a large skillet on the stovetop set to medium high heat. When it begins to sizzle, add the steak and cook for 5 minutes on each side. Remove from heat, let cool, then cut into thin strips.
- Using the same pan that you used to cook the steak, add the edamame and broccoli and set the heat to low. Cook for about 5 minutes so the vegetables absorb some of the steak juice, then remove from heat.
- Use a large bowl to mix the edamame, broccoli, steak, green onions and peanuts.
- In another bowl, mix the peanut butter, brown rice vinegar, soy sauce, honey and sesame oil together until smooth.
- Pour the peanut sauce into the large bowl, and toss all ingredients together until coated.
- Top with additional green onions and sesame seeds.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Apr 20, 2016 | Grown Up, Recipes
We love a good muffin or slice of a savory bread loaf for breakfast. What we don’t love so much is all the fat and sugar that these tasty treats can have if we buy them prepackaged. Making your own versions not only helps to make them healthier, but it’s a really fun project that can involve the whole family AND it fills your home with wonderful scents of freshly baked goods.
This recipe for nutty banana bread is a perfect way to get your fix of baked goods while also having plenty of healthy benefits like good fats, fiber and potassium. Gather the ingredients for this recipe, then involve everyone in the baking process this weekend!
Nutty Banana bread
2016-04-07 16:37:03
Serves 10
107 calories
19 g
37 g
3 g
3 g
0 g
49 g
134 g
9 g
0 g
2 g
Amount Per Serving
Calories 107
Calories from Fat 23
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Total Carbohydrates 19g
6%
Sugars 9g
Protein 3g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1/2 cup whole wheat flour
- 1/2 cup rolled oats
- 1 tbsp. cinnamon
- 1/2 tbsp. baking powder
- 1/2 tsp. salt
- 3 tbsp. apple sauce
- 1/4 cup honey
- 2 eggs
- 1/2 tsp. vanilla
- 1 mashed bananas, cut into small rounds
- 3 tbsp. pecans, chopped
- Preheat oven to 350 degrees.
- Mix the dry ingredients (whole wheat flour, oats, cinnamon, salt, and baking powder) in a large bowl.
- Using a stand or hand mixer, add the wet ingredients (apple sauce, honey, eggs, vanilla, and mashed bananas) to a bowl and mix on medium low until it creates a smooth consistency and is mixed well.
- Add the dry mixture to the wet mixture and mix again on low until combined.
- Line a bread pan with parchment paper and pour in the mixture, then sprinkle the top with pecans.
- Bake in the oven for 50 minutes. The bread is finished when a toothpick comes out clean.
- Remove from the oven and let the bread cool for 10 minutes. Serve hot or store for up to 4 days.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Apr 13, 2016 | Grown Up, Recipes
This recipe for crunchy edamame and chickpeas makes an excellent, hot snack right from the oven! Crunchy chickpeas are definitely a new, “trendy” food that you can purchase from specialty food stores in the snack aisle. Since edamame is an April Foods of the Month, we wanted to feature this food by combining it with chickpeas. Roasting edamame gives is a really nice crunch so it’s a great snack. You can also top salads with this crunchy edamame and chickpea mixture instead of croutons to give them more flavor.
Crunchy Edamame and Chickpeas
2016-04-07 14:50:41
Serves 8
248 calories
35 g
0 g
7 g
14 g
1 g
91 g
34 g
7 g
0 g
4 g
Amount Per Serving
Calories 248
Calories from Fat 56
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Total Carbohydrates 35g
12%
Sugars 7g
Protein 14g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 10 oz. steam bag frozen pre-shelled edamame beans, thawed
- 1 15 oz. can chickpeas, drained
- 1 tbsp. olive oil
- Salt and pepper, to taste
- Let the bag of edamame thaw in the refrigerator overnight.
- Preheat oven to 425 degrees.
- Open the chickpeas, transfer to a colander, and rinse off the liquid. Shake the colander a few times to remove any excess water.
- Open the bag of edamame and add it to the colander with the chickpeas. Shake it a few more times to combine both beans.
- Transfer the bean mixture to a Ziploc bag. Add in the olive oil, salt and pepper, then seal. Shake the bag to coat the beans in the olive oil and seasonings.
- Open the bag and spread the beans evenly across a baking sheet lined with parchment paper.
- Bake in the oven for 15 minutes. Remove the baking sheet, and use a spatula to flip over the beans (this helps them to roast evenly). Continue cooking for another 15-20 minutes, until the beans star to become slightly brown and crispy.
- Let cool, then eat immediately.
- The beans will lose their crispiness if not even within the first day. Store in an airtight container or bag for up to three days.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Apr 6, 2016 | Uncategorized
We didn’t believe it when we saw a similar recipe for these brownies. Could something with no sugar, butter, or flour really look (and taste) this decadent? We had to try it! And after making it we promise… the result tastes just as good as the picture looks. Would you believe that this gorgeous final product is made simply by combining banana, cocoa powder and almond butter (nuts are an April Foods of the Month)? We add sea salt to the top to get the fourth ingredient for our Four Ingredient Brownie recipe.
You will certainly impress your family and friends by showing up with this healthy recipe. The best part is that you probably have all of these ingredients already in your kitchen!
Four Ingredient Brownie
2016-04-04 18:01:13
Serves 8
138 calories
14 g
0 g
9 g
4 g
1 g
61 g
21 g
6 g
0 g
7 g
Amount Per Serving
Calories 138
Calories from Fat 75
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Total Carbohydrates 14g
5%
Sugars 6g
Protein 4g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 3 very ripe bananas, mashed
- 1/2 cup smooth almond butter (or peanut butter)
- 2 tbsp. cocoa powder
- Sprinkle of sea salt, for topping
- Preheat oven to 350 degrees.
- Use a potato masher or two forks to mash the bananas.
- Microwave the almond butter in a microwave safe dish for 20-30 seconds until it becomes melted.
- Add the melted almond butter and cocoa powder to the mashed banana and mix thoroughly in a large bowl.
- Line a small baking dish (we used an 11 x 7 glass dish to make the brownies thicker) with parchment paper. Pour the brownie mixture into the pan.
- Bake for 20 minutes until a toothpick comes out clean.
- Eat warm or store in the refrigerator for up to four days.
- Optional: For an even smoother consistency, use an immersion blender to blend all ingredients more.
OrganWise Guys Blog https://blog.organwiseguys.com/
