The Anti-Chicken Fingers Movements ~ Skinny Broccoli and Beef

My husband loved this recipe.  I served it over brown rice, and cut up the broccoli and smushed it with the rice, then served the beef, sliced into tiny slices, over the rice and broccoli so my kids would eat it.  They asked for seconds!  I will definitely be making this one again!

INGREDIENTS

• 3/4 pound flank or sirloin, sliced thinly across the grain
• 3/4 pound broccoli florets (I used frozen)
• 2 tablespoons olive oil
• 2 cloves garlic, very finely minced or smushed through garlic smusher
• 1 teaspoon cornstarch, dissolved in 1 tablespoon water (I used whole wheat flour)
• Brown Rice cooked according to package directions (as a side)

For the beef marinade

• 2 teaspoon soy sauce
• 1 teaspoon Chinese rice wine (or dry sherry) - (I substituted rice vinegar)
• 1/2 teaspoon cornstarch
• 1/8 teaspoon freshly ground black pepper

For the sauce

• 3 tablespoons soy cause
• 1 teaspoon Chinese rice wine (or dry sherry) (I substituted rice vinegar)
• 1/4 cup chicken broth

METHOD

1 Marinate the beef: Stir together the beef marinade ingredients in a medium bowl. Add the beef slices and stir until coated. Let stand for 10 minutes

2 Prepare the sauce: Stir together the sauce ingredients in a small bowl.

3 Blanch the broccoli: Cook the broccoli in a small pot of boiling, salted water until tender-crisp, about 2 minutes. Drain thoroughly.

4 Heat a large frying pan or wok over high heat until a bead of water sizzles and instantly evaporates upon contact. Add the cooking oil and swirl to coat. Add the beef and immediately spread the beef out all over the surface of the wok or pan in a single layer (preferably not touching). Let the beef fry undisturbed for 1 minute. Flip the beef slices over, add the garlic to the pan and fry for an additional 30 seconds to 1 minute until no longer pink, Pour in the sauce, add the blanched broccoli and bring to a boil. Pour in the dissolved cornstarch and cook, stirring, until the sauce boils and thickens, 30 seconds.

Serve over brown rice w/extra soy sauce. 

Happy Eating Friends! ~ Trina

The Anti-Chicken Fingers Movement - Lemon Chicken Stir-Fry

I love lemon and chicken - and this has got to be one of my favorite recipes.  The original recipe calls for mushrooms and carrots, I substitute broccoli and serve on brown rice. 



Lemon Chicken Stir-Fry
1 lemon
1/2 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon canola oil
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
1 cup broccoli
2 cups snow peas, (6 ounces), stems and strings removed
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 tablespoon chopped garlic


PREPARATION
Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.


Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add broccoli to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.


Buon appetito! Leah

The Anti-Chicken Fingers Movement ~ Cheesy Beef & Rice Bake

Okay, so this recipe originally called for chicken.  But, since we had chicken night before and my husband prefers beef, I decided to switch it up a bit.  It was awesome!  He loved it, my son had two helpings, and my daughter even at her fair share.  Score!  And shhh....don't tell but it's healthy too!

Ingredients:
1 pd lean ground beef (or two whole boneless skinless chicken breasts if you prefer)
4 cups cooked brown rice (according to pkg directions)
1 can corn, drained
1 15 oz can black beans, rinsed & drained
1 cup, fat free plain greek yogurt (or light sour cream)
2 oz diced green chilis (w/juices)
1/2 cup salsa
1 cup low fat cheddar or mexican mix cheese
2 Tbl green onions, diced (or fresh cilantro, which I love, but my hubby hates)

Preheat oven to 350.  Brown beef, cook rice according to pkg directions, then mix with all ingredients except 1/2 cup cheese; pour in casserole dish & top w/remaining cheese.  Bake at 350 degrees until bubbly and cooked through, and cheese is melted.  Serve w/salad.  Happy eating friends! ~ Trina

The Anti-Chicken Fingers Movement ~ Pepper Steak & Rice

This meal is wonderful, it's a nice change to a plain old meat and potatoes or any simple American-food routine. The kids aren't super fond of the green peppers, but I make them eat at least one every time.

Ingredients

• 1 lb skirt steak, round steak, or sirloin sliced thinly
• 1 green bell pepper, sliced
• 1 medium yellow onion, sliced
• 1 cup cornstarch
• 3- TBL Olive Oil
• 1/4 cup soy sauce
• 1 can beef broth
• salt and pepper to taste
• Whole Grain Rice or potatoes (mashed) to serve the meal over
• Lightly coat steak with cornstarch. Shake off any excess. Saute in medium high pan with about 3 Tbsp of oil, till brown. Remove from pan and place aside.

Using the same pan, add about 3 Tbs of olive oil and saute the green pepper and onion. Add salt and pepper to taste. Saute to desired doneness.

Return meat to the pan and turn heat to high. Add soy sauce and 1/2 or 1 can of beef broth. Turn heat down and taste. You may have to adjust the salt content due to the soy sauce and broth. Add salt and pepper to taste.

Make a corn starch slurry in a separate dish, by adding about 2 Tbsp of cornstarch with 3/4 cup of very cold water. It should be a thick, but liquid, consistency. Add the slurry to the pan to thicken the sauce. Add slowly, as you don’t want it too thick!

Serve over mashed potatoes, or rice (I served w/white rice as I had some leftover from a previous recipe, but have also made w/brown - which I prefer)

~Happy Eating Friends! ~ Trina

Holiday Recipe Spectacular - Broccoli & Cheese Casserole

    THE PERFECT SIDE DISH TO ANY MAIN COURSE!
My mother in law got me started on this dish, and now I make it every year.  It's from the south so you know it's packed with calories and fat...however it's absolutely delicious and for Christmas?  Who cares!  Indulge!

Ingredients:
1 Bag of Frozen Broccoli
1 Stick of Butter
1/2 Large Onion or 1 Medium Onion - chopped
Bag of Microwavable Brown Rice
Jar of Cheez Whiz (the jar!)
1/3 Cup of Milk
1 Can Cream of Mushroom Soup

Instructions:
Melt butter in medium skillet, then brown the onions.  Add Broccoli, cream of mushroom soup, cheez whiz, milk and cooked rice according to directions.  Once it's all mixed together and creamy, pour into baking dish and bake at 350 for 25 to 30 minutes or until bubbily.