Mexican Chicken Casserole

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I love a good recipe to last the week. Or just for a big dinner. This dish is totally from my brain and a great combination of veggies and protein in one. It’s super low fat and high in protein. Here’s what you’ll need:

1 pound of chicken breast, sliced as thinly or thick as you’d like
bread crumbs
1/2 can of black beans
1/2 can of corn
1 can of diced tomatoes
Tabasco
parsley
salt
pepper
shredded cheese (of your choosing, I did Mexican mix)

Preheat your oven to 375 degrees.

Slice your chicken into pieces, I just halved each chicken breast piece, and coat in the bread crumbs. Place the chicken in a casserole dish.

Sprinkle the top of the chicken with salt, pepper, parsley, and Tabasco to your liking.

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Next, drain and rinse the corn, beans, and tomatoes.

I layered half the can of corn on top of the chicken, then half the can of beans. Finally, I added the whole can of diced tomatoes.

I sprinkled a little bit of salt, pepper, and parsley on top of the tomatoes.

The last step is evenly coating the top of the casserole with shredded cheese of your choice.

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Put in the oven at 375 for 45 minutes.

Eat hot or save for the next day! This was FULL of flavors and the Tabasco gives it a nice kick. It is so delicious and you can have a totally guild free meal. You can eat this on its own or with a side of pasta or quinoa. Nomz.

Enjoy!

-Ena

Zucchini Pizza Boats

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Insane healthy kick is still going strong. So after 2 classes of hot yoga this week I needed to keep going on my health kick. A nice vitamin packed lunch was necessary, so I decided to go to Trader Joe’s and make an organic and vegetarian meal! It took all of 30 minutes…SO EASY! Here’s what you’ll need:

2 medium sized zucchinis
1 cup of organic red pasta sauce
¼ cup of shredded cheese
½ cup of diced up mushrooms
Salt
Basil
Parsley

Preheat your oven to 350 degrees.

Cut the zucchini horizontally.

Then cut horizontal lines in the zucchini about halfway cut through the whole zucchini. I did about 4 lines per zucchini half.
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Then take a spoon (teaspoon worked better for me) and scoop out the insides of the zucchini while still leaving about ¼ on the sides and bottom making the boat shape.
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Take a cookie sheet and spray it with nonstick spray (not sure if this is necessary but I did it anyway!). Then line up your zucchini.

Fill the insides with the red pasta sauce about ½- ¾ of the way.
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Then line with as many mushrooms as you want.
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Then sprinkle some cheese on top and some salt, parsley, and basil- I honestly just sprinkled a little on each one.
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Put in the oven and bake for about 25 minutes.
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Enjoy hot! These were yummy, easy, and totally veggie!! I added a little bit of Greek yogurt on the side to dip these in and it was such a great combination of flavors. What’s easy about these is you can add in whatever meats or veggies you want. The zucchini doesn’t even taste like a vegetable! It honestly just takes on the flavors you add to it. I cannot wait to eat leftovers tomorrow. Yum.
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Enjoy!

-Ena

Veggie and Barley Stir fry with Balsamic and Honey sauce

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Maybe I speak for all of us when I say…I know I’m going to be indulging when it comes to food over the next week with Thanksgiving coming up. SO I needed some veggies, and a lot of them, in my life. I created this from what I had in my fridge (literally), so feel free to use whatever veggies you want. I also was super impressed with the simplicity and deliciousness of this sauce…YUM! Here’s what you’ll need:

¼ cup of barley
2 cups of broccoli
2 cups of Brussels sprouts
1 cup of chopped up asparagus
salt
pepper
1 tablespoon of honey
3 tablespoons of balsamic vinegar

In a pot, boil the broccoli and Brussels sprouts. I added the water in with the veggies and put on high. When it started to boil I let I sit for about 10-15 minutes.
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Drain the veggies when done and sprinkle some salt and pepper on top.

Spray a large pan with non-stick spray and put in the chopped up asparagus. Make the barley now as instructed.
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Add in the Brussels sprouts and broccoli to the pan with asparagus. Put on medium heat and stir every 2-3 minutes or so.
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In a small dish, combine the honey and balsamic. Stir a lot until the honey sort of melts into the balsamic.
When the barley is done, pour the honey mixture over the vegetables. Stir a couple of times then add in the barley.
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Turn off heat and stir a little bit then let it sit for about 5 minutes.
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Then serve! I sprinkled a little bit of cheese on top. This recipe makes about 2 portions AND this is under 200 CALORIES!!! Sooooo healthy, delicious, and amazing. The glaze is honestly really good. I’m going to use this glaze with chicken later this week. I feel so full and not drowsy at all- oh the magic of healthy eating.

Enjoy!

-Ena

Vegetable and Chicken Bake

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This recipe is stemming from some free time on a Wednesday afternoon, Olivia’s chicken post, and this little game I like to call “I’m going home for 6 days next week and need to use the food I have in my apartment.” So, I looked in my apartment and saw lots of veggies that are 100% going to go back if I don’t use them and some frozen chicken. I made this little dish which is FULL of flavor, healthy, and absolutely delicious. Here’s what I used:

2 LARGE pieces of chicken (butterfly the chicken)
2 large carrots
1 cup of mushrooms
1 sweet potato
1 rustic potato
6 stocks of asparagus
1.5 tablespoons of pepper
1.5 tablespoons of salt
1 tablespoon of onion powder
1 can of reduced sodium chicken stock

Preheat your oven to 375 degrees.

Cut up the sweet and regular potato in as thin of slices as you can then cut them in half.
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I am always afraid of undercooking potatoes, so I boiled these for about 10 minutes all together.
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While boiling the potatoes, cut up the asparagus, carrots, and mushrooms (if you’d like). Also, butterfly the chicken if you haven’t already.
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In a bake pan, place the chicken down first. Sprinkle with pepper, salt, and onion powder.

Drain the potatoes once they have been boiling in water for 10 minutes.

Next, put in half of the veggies and all of the boiled potatoes on top. Sprinkle with some salt, pepper, and onion powder.
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Pour the rest of the veggies and the rest of the salt, pepper, and onion powder.
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Pour half the can of chicken stock on top of the veggies and all of it.

Place in the oven for 30 minutes. Check it and if you feel like you need more chicken stock, pour the rest of the can. If not leave it, either way…turn the pan so that the opposite side is facing the back. Then bake for another 20-30 minutes (use your judgment).

When done, let it cool for about 15 minutes. Then, INHALE..I sprinkled a little bit of cheese on top and it was literally mouth watering! This bake dish is quick and easy for a college student, mom/dad on the go, or bachelor looking to make himself a healthy meal!! It’s versatile because you can really just use whatever veggies you have in your house. You could also easily make this vegetarian by just using veggies and vegetable stock instead of chicken stock. Seriously y’all, yum!
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Enjoy!

-Ena

CrockPot Balsamic Honey Chicken and Mushroom

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I was really feeling like using my CrockPot this Sunday. I hadn’t used it since my soup and it was giving me sad eyes from the corner of my kitchen. Well, I looked in my fridge to see what I had and created this little combination. I love how easy the CrockPot is…Here’s what you’ll need:

1 pound of boneless slice chicken breast- about 4 pieces (frozen or defrosted)
1 can of reduced sodium chicken broth
1.5 cups of diced mushrooms (use your favorite)
2 tablespoons of flour (any kind, I used white)
3 tablespoons of honey
5 tablespoons of balsamic
1 tablespoon salt
1 tablespoon pepper
1 tablespoon garlic powder
1 tablespoon of turmeric

Okay, this is so easyyy!!

Put your frozen/thawed chicken in the CrockPot.

Take your honey and cover the top of the chicken pieces.Then spoon the balsamic on top. Throw in the mushrooms.
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Mix the chicken broth with the flour, salt, pepper, garlic powder, and turmeric in a bowl. Use a spoon to pop the
flour because it will condense on top.
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When nice and mixed, pour over top of the chicken.
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Turn your CrockPot on low for 3-3.5 hours for defrosted chicken and 4-4.5 hours for frozen chicken.
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When done, I put it over barley and inhaled. It was SO delicious!!! I love chicken and mushroom dishes and this one was amazing. Using the CrockPot on Sundays is perfect because you’ll have this for a couple of days! Double this recipe for a big family dinner. This chicken over rice, quinoa, barley, and pasta would all be delicious. Also, use whatever spices you have at home. If I had parsley or basil I probably woulda thrown that in. And even lemon! Yummm.

Enjoy!

-Ena

Delicious Eggplant Parm

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My palate has not always been too refined; I doubt it even is now. I use to hate eggplant after a rough childhood incident- mom told me it was fried chicken…IT. WAS. NOT. Anyway, I’m trying to overcome my childhood trauma by making eggplant parm. I recently tried fried eggplant at a restaurant but it was cut PAPER thin and fried to death…so basically, I like the fried part. But, the healthiness of the eggplant made me want to give it another go. Here’s what you’ll need:

½ an eggplant, sliced about ¼ of an inch
½ cup of your favorite red tomato sauce
1/8 cup of your favorite shredded cheese
1 egg
¼ cup of panko bread crumbs
salt
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Preheat your oven to 350 degrees.

Dry out your eggplant slices by placing them on a paper towel and pat them as dry as you can. I used two pieces of paper towel and squished them together with the eggplant slice n the middle.

Sprinkle both sides with salt.

In a small bowl, beat the egg. In another bowl put in the bread crumbs.

Spray down a cookie sheet with nonstick spray.

Align your counter with the eggplant first, then the egg bowl, then the bread crumbs, then the cookie sheet.(Wine optional 🙂 )
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Dip the eggplant in the egg on both sides then in the bread crumbs on both sides. You can do this once or twice, then place on the cookie sheet.

Do this until the slices are done.

Place in the oven for about 15-20 minutes.

While you wait, heat up the tomato sauce on medium heat.

When the eggplant is done, plate and pour sauce on top to your liking. Sprinkle some cheese on top.

I was still hesitant to eat this even after making it…but, I’m happy to report I LIKED IT! I think the trick was cutting the eggplant thin. If it was thicker, I would have been able to taste the bitterness of the eggplant more and it would have been questionable. But it was actually really good. This is a great starter recipe for those of us who are trying to expand our palates. I’m glad I tried this, it’s relatively easy, yummy, and it’s healthy! Whoo hoo!
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Enjoy!

-Ena

Meat and Veggie Roll Up

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My mom is always searching for new recipes to try so that we don’t fall into a cooking rut. Our very close family friend, Lamila, told us about this recipe. It is YUMMMMYYYY. And you can alter it however you like with whatever you have in your kitchen. Here’s what we use:

1 pound of lean ground beef
2 cups of mixed peppers diced up (if you have a favorite use that)
2 cups diced mushrooms
½ cup of shredded cheese (we’ve used anything from mozz to Mexican blend)
2 sheets of puff pastry (cut into halves so you will have 4 sheets)
1 egg yolk

Preheat your oven to 400 degrees.

In a skillet, brown your meat. Once browned, add in your veggies and let it simmer and cook for about 10-15 minutes on low-med heat.
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Once done, lay out some tin foil and put some flour on it. Take each sheet (should be 4 total once you cut in half), and use a rolling pin to get it nice and flat/even.
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When done, take a spoon and spoon in a healthy portion of the meat/ veggie mixture (see picture below).
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Sprinkle with some cheese then roll the puff pastry until you cannot roll it anymore. Be careful to not let the mixture fall out on either side…if you take your time, you’ll be able to do this without any real mess.
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Then beat your egg yolk lightly and brush on top of each puff pastry.

Do this 4 times/ for all 4 sheets.

Grease a pan and place each roll up on the pan about 1.5 inches apart.
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Bake for about 40 minutes or until the puff pastry is nice and browned.
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Eat hot!! This dish is DELISH and pretty savory. There will most likely be leftovers and this is almost better the next day. We love this dish and you can put in whatever you like. I’ve done ground turkey instead of beef, added in corn and beans or tomatoes and chopped up brussel sprouts. It’s really up to you. We usually serve a light salad on the side because it is pretty hearty!

Enjoy!

-Ena (and mom 🙂 )