Buffalo Chicken Veggie Bake

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Ingredients:

2 chicken breasts

2 cups cooked pasta

3 cups of veggies of your choice: mushrooms, carrots, broccoli, pepper, etc…

1/2 onion, diced

 

 

Sauce:

3 tbsp. olive oil

3 tbsp flour

2 cups unsweetened almond milk or skim milk

salt, pepper, mustard powder to taste

1/3 cup shredded cheese

1/8 cup Frank’s Red Hot sauce (or more depending on your heat tolerance)

1/2 cup plain Greek yogurt

 

 

1.Cook the chicken in a saucepan, adding the veggies about 5 minutes before it is done to cook them as well.  Cook pasta according to package instructions.

2. In a saucepan, heat the olive oil.  Add the flour slowly while whisking.  Then slowly add the milk, continuing to whisk.  Bring to a boil as you whisk.  Add the onions, salt, pepper, mustard powder, Greek yogurt and hot sauce.

3. In a casserole dish, mix the pasta, chicken, veggies and sauce.  Top with more cheese if you wish.  Place in a 375 degree Fahrenheit oven for 20 minutes or until it is bubbly.

Frozen Peanut Butter Banana Cups

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Ingredients:

1 ripe banana

3/4 cup softened peanut butter

1/4 cup honey

3/4 tsp vanilla

2  1/4 tsp coconut oil

1/4 tsp sea salt

 

 

1.Cut the banana into 1/4 inch thick slices.  Mix all remaining ingredients together.

2. On the bottom of a muffin tin, place a spoonful of the peanut butter mixture, enough to over the bottom.  Place a sliced banana on top and then cover with more peanut butter mixture.  Put in the freezer for a few hours before eating.

Strawberry Oatmeal Bar

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Ingredients:

1 cup oats

2/3 cup of whole wheat flour

1/3 cup brown sugar

1/4 tsp ginger

1/4 tsp salt

6 tbsp. butter, melted

2 cups strawberries, sliced

1 tsp cornstarch

1 tbsp lemon juice

1 tbsp sugar

1/2 cup powdered sugar

1/2 tsp vanilla

1 tbsp milk

 

1.Preheat oven to 375 degrees Fahrenheit.  Grease an 8×8 pan and set aside for later.

2. In a bowl, mix together oats, flour, brown sugar, ginger, and salt.  Then add the melted butter and stir until evenly mixed.  Set aside 1/3 of the oat mixture for later.

3. Place the remaining oat mixture evenly on the bottom of the pan, flattening.  Put 1/2 of the sliced strawberries on top of the mixture.  Sprinkle half the lemon juice and sugar over the strawberries.  Then place another layer of strawberries, sprinkle the lemon juice and sugar.

4.  Sprinkle the remaining oat mixture on top of the dish and bake in the oven for 35 minutes.

5.  When it is finished baking, mix together the powdered sugar, milk and vanilla.  Drizzle over top the strawberry bars and enjoy!

Healthy General Tso’s Chicken

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Ingredients:

2 chicken breasts, sliced

2 tbsp. and 1 tsp. cornstarch, divided

1 tsp. sesame oil

2 cloves, garlic, minced

1/2 tsp. ginger

2 tbsp. soy sauce

1/2 cup chicken broth

1 tbsp. rice wine vinegar

2 tbsp. tomato paste

2 tsp. hoisin sauce

1 tsp. maple syrup

2 tbsp. cold water

2 green onions

 

 

1.Preheat oven to 375 degree Fahrenheit.  Coat the sliced chicken with the 2 tbsp. of cornstarch.  Lay it on a greased cookie sheet and bake in the oven for 20 minutes.

2. In a pan, heat the oil and garlic.  After a few minutes, stir in the ginger, soy sauce, broth, vinegar, tomato paste, hoisin and maple syrup.  Bring to a boil while stirring constantly.  Reduce the heat and simmer for about 5 minutes.

3. Put 1 tsp of cornstarch in the water, making a thickening paste.  Add it to the sauce and stir, it should be getting thicker.

4. Coat the chicken with sauce, sprinkling green onions and sesame seeds (optional).

Perogy Casserole

20170711_184634Ingredients:

16 to 20 perogies

1 yellow or white onion

2 cans of mushroom soup

3/4 cup of milk

1/2 cup cooked bacon or ham

1/2 cup cheddar cheese

1 tsp black pepper

2 cloves garlic

 

1.Dice the onions and add to the bottom of a slow cooker.  Place the perogies on top.  Mix together the mushroom soup, milk, garlic, , salt and pepper.  Spoon on top of perogies and add the cooked ham or bacon.

2. Heat in the slow cooker for 5 hours on low heat.

 

 

Pan Fried Asparagus

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Ingredients:

olive oil

as much asparagus as you want to cook

salt and pepper to taste

lemon juice (optional)

 

1.Cut the bottoms off the asparagus, then place olive oil in the pan.

2. When the olive oil is heated, put the asparagus in the pan.  Cook for approximately 8 minutes, flipping the asparagus often.  Squirt some lemon juice in the pan to give it more flavour, also season with salt and pepper.

Spinach and Garlic Potato Patties

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Ingredients:

4 medium sized potatoes

1/4 cup milk

1 tbsp. olive oil

1 onion, diced

1 8 ounce bag of baby spinach

2 garlic cloves, minced

salt and pepper to taste

1 cup Parmesan cheese

2 tbsp. lemon juice

1 egg, beaten lightly

2 cups panko crumbs

olive oil for frying

1.Combine the cooked potatoes and milk, add them to a bowl and mash well.  Set aside.

2. Add oil to a pan, then onions and garlic.  Cook or a few minutes before adding the spinach and salt and pepper to taste.  Cook until the spinach is wilted a bit.

3. Add the spinach mixture to the potatoes, along with Parmesan cheese, lemon juice, egg, and Panko crumbs.  Mix well in the bowl.

4. Shape the mixture into patties, place in a skillet with olive oil and cook for 4 minutes on each side.  Serve with sour cream or yogurt.