Episode 91 kicks off with learning your salad zodiac. Spinach, endive, feta...what's in the stars for you??
With busy days, we stop focusing on our meal prep and accidentally start relying on more convenience and drive-thrus the closer we get to summer. In this episode we share quick and easy meals to prepare at home that are five ingredients or less. And the best part is the five ingredients are things you probably already have in your home.
Daylight savings starts soon for most, so we get longer days and start to do more outdoor activities. We get busy with spring cleaning and a lot of things happen that can inadvertently derail us even though we might not realize it at first (we are both falling into this trap lately!).
A favorite five ingredient items is coconut lime chicken bites. They’re easy and all you need is chicken, egg whites, lime juice, coconut flakes and non-stick cooking spray. The recipe is on page 35 of Emily‘s cookbook. The leftovers can be chopped up and put in a salad for work the next day.
For a fun side, try asparafries. Heat the oven to 400° and line a baking sheet with parchment paper. Get your asparagus ready by trimming off the woody ends. Dip the spears in beaten egg mixed with a little coconut milk and then dip them in a mixture of gluten-free Panko breadcrumbs and unsweetened coconut flakes. Place the coated spears on the lined baking sheet and season it with salt and pepper if you like. Bake them for about 15 minutes and those Panko crumbs get a nice little crunch (salty, crunchy, check!)
A favorite for the slow cooker is salsa chicken. It's great for tacos or over brown rice or cauliflower rice. Start with plain skinless boneless, chicken breast and put them into a slow cooker. Sprinkle the chicken with one packet of taco seasoning add some salsa on top of that just enough to cover the pieces of chicken to add moisture. Turn it on low for eight hours if you’re going to work or you can cook it on high on the weekend for about four hours. Then you can use Emily’s trick with the hand-mixer and shred it all up. It’s easy and you can always make a big batch for leftovers. Plus it’s great if you have guests over because it’s an easy cleanup meal and you can make it ahead of time.
Next up is a good salad. Keep it simple with mixed greens, topped with grilled chicken or, in a pinch, go through Chick-fil-A and get an eight piece chicken nugget, chop those up and put those on the salad for protein.totally done that. Add an olive oil based salad dressing but make sure that you measure out the dressing so you don’t sneak in a lot of extra calories. Add chopped red peppers to and green onions. It sounds so simple but it is so good.
Another five ingredient favorite would be foil pack veggies. Put any vegetables into a foil pack. Spray the veggies lightly with nonstick cooking spray and then season it with salt and pepper or any other type of seasoning. Wrap them up like a pillow in the foil and put them in a preheated oven at 400°. Bake them for approximately 20 minutes to 25 minutes depending upon how many veggies. It’s a quick and easy way to make a large batch of vegetables for dinner or meal prep. But it’s also very easy to make individual packs so if your family doesn’t all like the same vegetables it’s the best way to make multiple types of veggies that everyone will love.
Often times a simple sandwich sounds so good! Try Dave’s killer bread thin sliced with Boars Head reduced sodium turkey breast, a thin slice of pepper jack cheese, add a ton of lettuce on it and jalapeños if you like spice. It’s so simple and easy but sometimes that’s just what hit the spot.
A classic is spaghetti and meatballs. You can make it healthier by using black bean pasta which is very high in fiber. It’s packed with protein too and it’s lower in carbs. Make turkey meatballs using ground turkey breast or just classic meat sauce with ground turkey. It’s one meal that if you eat it in the evening you’re not going to feel like you need a late night snack.
The last meal is a peanut baked chicken. It’s on page 187 of Emily's cookbook. All it is is chopped up peanuts, ginger powder, garlic powder, lime juice and boneless skinless chicken breast. The lime juice just adds just the right little addition for your pallete because it brings out the flavors in the dish. Lemon and lime are the best substitutes for salting food. Try a squeeze of lemon or lime on chicken, fish, veggies, in sauces, smoothies, even oatmeal!