Shrimp Stir Fry

Ready for another super easy, low fat, low salt and gluten free meal??  I love simple and therefore I love my Wok.  Stir Fry is not only super easy and very flexible but FAST.  So fast in fact, you have to be fully prepared before you start putting anything in there.  Have everything cut up and ready to go.  TIP: Make sure all veggies and meats are DRY by patting them dry with a paper towel.  If there is excess water you will get a lot of smoking and spitting because of the high heat nature of the Wok.  TIP: Also, make sure you are using a high heat oil (Peanut, Grapeseed, Canola, Corn, Soybean or Coconut Oil) this will decrease smoking and bitterness. Olive Oil is not recommended for Stir Fry. 
TIP: cook the thicker and harder veggies first

Below is what I used but feel free to get creative and throw in veggies, spices, meats and/or fish.

Prep Time: 20 Mintues

Cook Time: 10 Minutes

Ingredients:

4-5 cups of broccoli florets (1-2 broccoli crowns)

1 yellow squash, sliced then quartered

1 zucchini, sliced then quartered

1 package of sliced mushrooms

2 bundles of scallions, chopped

1 bag raw frozen shrimp, de-shelled and deveined (I usually buy ones that are already deveined)

Parmesian Cheese

Cracked Pepper

Mrs Dash Garlic and Herb

Grapeseed Oil

(Prego is pictured because I originally thought I would put my stir fry in a red sauce but it was so good without it, I didn't use it)

Directions:

1) Heat oil in Wok or pan for no more than a minute and then add in the broccoli, squash and zucchini.  Sprinkle Mrs Dash and pepper over veggies.  Cook, stirring occasionally for 7 minutes (or less, watch it for when it starts getting soft)
2) Add the mushrooms and scallions and cook for another 3-4 minutes

3) Remove veggies and set aside

4) Cook shrimp (spread evenly on the bottom of the pan). Cook for 3-4 minutes until pink, flipping half way through.  I sprinkled pepper and Mrs Dash on these too. 

5) Add the veggies and mix well.  Cook an additional 3 minutes.
6) Remove from heat and let cool some then sprinkle with Parmesan Cheese

I served it over Thai noodles for my weekly lunches

Enjoy!

Healthy & Easy Turkey Meatloaf

Looking for something easy and healthy for dinner tonight? How about the weeks lunches? This recipe is so easy and substitutions are simple.  Did I mention it is gluten free as well!?

Prep Time: 10 minutes

Cook Time: 60-70 minutes

Ingredients: 

20oz ground turkey (I use 95% lean)

1 zucchini, shredded

1 large carrot, shredded

1/2 of medium to large red or green pepper, diced (I get whatever is on sale)

1/4 white or yellow onion, chopped

1/2 tsp of minced garlic

1 egg 

1 packet of dry ranch dressing mix

2 gluten free crackers, crushed (not always needed, you can add more veggies to firm it up instead)

Directions:

1) Preheat oven to 350 F

2) Mix all ingredients together in a large bowl 

3) Put mixture in a loaf pan and pat down so it has a smooth top

4) Bake for 60 to 70 minutes.  Use a meat thermometer to ensure inside is 165 F

Tips:

*You do not need to grease the loaf pan as there is enough fat and water in the meat, it will not stick

*You will see water around the meatloaf when it comes out, just drain this off (careful not to let the meatloaf slide out as well)

*This is a great protein source for weekly lunches and food prep.  This will be my lunches this week - along with some mashed potatoes and brussel sprouts.

 

 

Easy Healthy Gluten Free Chicken Parm (Traditional and Pesto)

 

I now cook according to what's on sale and last week was buy one get two free deal on chicken!  Of course I froze some but then needed something quick, simple and healthy for my lunches this week.  I rummaged through my pantry and found some simple ingredients to throw together - and it tastes great!  Naturally, when I find something this easy and healthy I feel the need to share!  So here you go!

Prep Time: 10 min

Cook Time: 35min

Ingredients:

Chicken breast, trimmed and pounded out cutlet style

Marinara Sauce (I used jar sauce, as seen below)

Pesto Sauce (I used jar sauce, as seen below)

Parmesan Cheese

Basil

Mozzarella, 1-1/2 cups shredded

Directions: 
1. Preheat over to 400 F
2. Pour a thin layer of Marinara sauce on the bottom of pan
3. Sprinkle Parmesan cheese over the sauce
4. Place pounded chicken over the sauce
5. Cover with marinara sauce or pesto sauce and another layer of Parmesan cheese
6. Bake 25min then sprinkle basil (for traditional version) and shredded mozzarella over the top
7. Bake 10min more, use a meat thermometer to ensure chicken is at least 165 F inside

Enjoy!

I wasn't sure how the pesto version (pictured on bottom) would turn out so I only made two.  Turns out the two sauces mix VERY WELL and it is delicious!