Vegetarian Mediterranean Stir Fry

I must admit, I've always been a bit of a free-spirit. Growing up, I went against the grain and colored outside the lines. I've always embraced being different, and this is often reflected in my food. I literally cannot make a recipe without modifying it one way or another!


That's why I decided to change up the oh-so-common Asian stir fry. I swapped broccoli, water chestnuts and snap peas with yellow crookneck squash, zucchini, mushrooms and red pepper. Then, I added basil and rosemary, and replaced soy sauce with balsamic vinegar. Finally, I used brown rice instead of white rice, to add nutrients and fiber. This is the perfect post-workout lunch or I-have-10-minutes-throw-something-together dinner. Enjoy!

Vegetarian Mediterranean Stir Fry
Serves 2

2 cups cooked brown rice
1 medium crookneck (summer) squash, sliced then quartered
1/2 medium zucchini, sliced and quartered
4 small mushrooms, medium dice
1/2 medium red pepper, medium dice
1 large clove garlic, minced
Leaves of one large rosemary stem, finely chopped
4 large leaves basil, finely chopped + extra
Balsamic vinegar
Olive oil
Salt
Ground black pepper

Optional: Make a balsamic reduction while cooking the stir fry by simmering 1/4 cup balsamic vinegar in a small sauce pan, until reduced by about 1/3. Drizzle over the finished stir fry.

Heat a medium saute pan over medium-low heat. Lightly coat the bottom of the pan with olive oil. Add red pepper and cook until slightly tender, about 2 minutes, stirring frequently. Add garlic and rosemary and cook until garlic is slightly softened, about 30 seconds. Add squash and zucchini and cook until slightly tender, about 2-3 minutes, stirring frequently. Turn the heat to medium and add about 2 tablespoons balsamic vinegar, shaking the pan to toss. Add mushrooms, basil, rice and salt and pepper to taste. Stir and cook until mushrooms are softened, about 2 minutes. Remove from heat and top with finely chopped basil. If desired, drizzle with balsamic reduction. Enjoy!

Click below to enlarge nutrition facts

Rosemary Chicken and Rice Soup

I have a pretty sensitive stomach, this week especially. Today I knew that I wouldn't be able to eat a heavy meal, but I was in the mood for something hearty. So what came to mind? Chicken soup of course. Maybe it is a placebo effect, but chicken soup cures all ailments! When I looked in my pantry, though, all I found was sodium-packed, condensed chicken noodle soup...I don't think I need to mention names.

So I set out to make a homemade chicken soup, that was healthy, hearty, yet still easy on my stomach. I was pleasantly surprised as to how delicious this soup turned out to be! It was super quick to make (15 minutes from start to finish!), flavorful and filled me up without upsetting my stomach.

This soup is delicious for when you're feeling under the weather as well as when you're feeling fine!

Rosemary Chicken and Rice Soup

Serves One

1/2 cup brown instant rice

1 & 1/2 cups + about 1/2 cup low sodium chicken broth

1 small chicken breast (about 2.5 ounces)

8 baby carrots

4 slices baby bella mushrooms (or 1 whole mushroom)

Rosemary

Thyme

Salt

Pepper

olive oil

1. Prepare the instant rice on the stove, following the package directions, substituting water with chicken broth. Add about 1/4 teaspoon dried rosemary. When the rice is prepared, add about 1 & 1/2 cups chicken broth. Simmer over low heat.

2. Season the chicken breast lightly with salt, pepper, thyme and rosemary. Cook in a small skillet over medium heat, about 3-4 minutes per side, or until thoroughly cooked. Set chicken aside and return pan to heat. Spray lightly with olive oil.

3. Chop the baby carrots into small rounds and toss in the hot pan for about 2 minutes, or until tender. Add to the rice and chicken broth.

4. Chop the chicken breast into small pieces and add to the pot of rice and broth.

5. Finally, chop the mushrooms into small pieces and add to the pot.

6. Season to taste with salt, pepper, and rosemary. Simmer for 3-4 minutes.

7. Enjoy!

Nutrition: Calories: 275 Carbs: 40g Fat: 2g Protein: 24g

Coconut Rice with Vegetables and Orange Chicken

I love the ocean. Actually, that's a lie. I'm terrified of large bodies of water- or moreover, what's in the water. The beach, though, is another story. The warm sand, the salty breeze, the sound of the rolling waves and the palm trees is what I live for. Nothing is better than the beach. However, the one thing that nearly compares? Beachy, tropical food. (Can you say fresh, coconut shrimp? YUM.) So tonight when I was having a strong aversion to the snow outside, I needed a bit of tropical- and FAST! What first came to mind? Coconut, of course! I have to admit, this recipe is a keeper. It's seriously easy to make, quick, and healthy, healthy, healthy! I know there's not a TON of tropical ingredients, so we'll call it...Tropical Style. This recipe is great when your cupboards are a bit bare or when you're in a rush to eat. Enjoy!

Calories: 331 Carbohydrates: 41 Fat: 5 Protein: 29

Coconut Rice with Vegetables and Orange Chicken

1/2 cup Instant brown rice

1/4 cup low-fat coconut milk

1/4 water

3.5 ounce chicken breast

1 tablespoon fresh orange juice

Sections of 1/4 orange

1 medium baby bella mushroom

1.5 ounce snap peas (About a handful)

1 garlic clove, finely minced

Paprika

Salt

Pepper

1. Season the chicken breast with salt, pepper, garlic and a liberal amount of paprika.

2. Prepare the rice according to box directions, using the water and coconut milk. (If the directions call for more or less liquids, just use equal amount of water and coconut.)

3. While the rice cooks, heat a small skillet over medium heat, and lightly coat with olive oil.

4. Sear the chicken for 2 minutes on each side. Lower the heat and pour the orange juice over the chicken. Cover, and cook thoroughly, about5 minutes or so.

5. Chop the peas and orange sections into 1/2 inch pieces, and dice the mushroom.

6. In a medium skillet over low heat, combine rice, oranges, peas and mushroom pieces.

7. When the chicken is cooked thoroughly, chop into 1/2 to 1 inch pieces, and toss with the rice and vegetables.

8. Eat and enjoy!