Cooking with Tammy Kelly: Healthy Quick Dinner Ideas

Seems we all start off the new year full intentions of days filled with salads and smoothies, then life gets busy, things happen, and sometimes we're faced with indulging in a big, juicy cheeseburger—and that's okay!  The key to healthier habits is keeping a few easy recipes and ingredients on hand to whip up when there is little time!!  

Here are some super simple and quick recipes to have on hand.  There are a variety of flavors, so you don’t tire of the repeats!!  Hope you will enjoy!!  

Chicken Asparagus Stir Fry

For the Honey-Lemon Sauce

2 tablespoons honey

1 tablespoon garlic, minced

2 tablespoons reduced-sodium soy sauce

Zest of one lemon

2 tablespoons fresh lemon juice, about 1 lemon

2 teaspoons cornstarch

For the Stir Fry

½ tablespoon oil, preferred avocado, canola, or peanut oil

1 pound boneless, skinless chicken breasts or thighs, cut into strips

1 pound fresh asparagus, removed ends and cut into 1 inch pieces

To thinly slice your chicken breasts or thighs, place the chicken in the freezer for 15 minutes.  Remove from freezer and cut chicken width-wise (against the grain) into strips no thicker than ¼ inch.  

Whisk together the honey, garlic, soy sauce, lemon zest, lemon juice, and cornstarch until the cornstarch.  

Heat the oil in a large wok or skillet over high heat until glistening.  

Give the stir fry sauce a quick stir again and add to the skillet along with the trimmed asparagus.  

Sauté the sauce, chicken, and asparagus together for 2-3 minutes, until the chicken is cooked through and the sauce has thickened.  

Serve over cooked rice or cauliflower rice.  

Serves 4, each serving contains; Calories 212, Carbohydrates 15g., Protein 27g., Fat 4g., Fiber 2g., Sodium 401mg.  

Healthier Homemade Sloppy Joes

2 pounds ground sirloin, lean beef, or ground chicken or turkey

1 small onion, diced

½ jalapeno, seeded and minced

1 small red pepper, diced

1 cup tomato sauce

2 tablespoons tomato paste

2 teaspoons garlic, minced

1 teaspoon kosher salt

1 teaspoon apple cider vinegar

2 tablespoons local honey

1 teaspoon Worcestershire sauce

For Serving

8 buns, or low carb buns or wraps

8 slices of cheddar cheese

Preheat a non-stick or cast iron pan over medium-high heat.  Add in the ground meat, onion, jalapeno, and red pepper.  Sauté the meat is browned, breaking it into small pieces as it cooks.  Drain off any excess fat, and return to the skillet to the stove.  

Add in tomato sauce, paste, garlic, salt, and stir well.  Bring mixture to a boil and then lower to simmer.

Add in the apple cider vinegar, honey, and Worcestershire sauce.  Stir well and let simmer for 5-10 minutes.  Serve as desired.  Serves 8. 

Quick and Easy Cajun Pasta and Chicken

1 pound boneless, skinless chicken breasts or thighs

1 tablespoon Cajun seasoning, divided

1 tablespoon olive oil

1 small onion, diced

1 large red bell pepper, seeded and diced

1 tablespoon garlic, minced

15 ounces fire-roasted diced tomatoes

2 cups low sodium chicken stock

8 ounces rotini pasta (about ½ a box)

4 ounces cream cheese, cut into cubes

Green onions, optional, for serving

Cut the chicken into 1-inch cubes.  Sprinkle the cubed chicken with ½ tablespoon of the Cajun seasoning and toss to coat.  

Heat the oil in a large stock pan over medium high heat.  Once the oil is heated, add the seasoned chicken to the skillet and cook, stirring often, for a couple of minutes on each side, or just until the outside gets some color.  Add the diced onion and red bell pepper to the skillet and sauté for 2-3 minutes, or until the onion begins to soften.  Add the garlic and sauté for 30 seconds just to toast.  

Add the chicken broth, tomatoes, and the remaining ½ teaspoon of Cajun seasoning to the pan and stir to combine, while scraping up any browned bits on the bottom of the saucepan.  Cover and bring the mixture to a boil.  

Once boiling, remove the lid add in the pasta, and turn the heat down to medium-low.  Cover and let the pasta cook for about ten minutes, stirring every couple of minutes, until the pasta is tender and has absorbed most of the sauce.  

Remove the lid, add the cream cheese, and stir into pasta.  Continue to cook the pasta uncovered and stirring often until the cream cheese has melted and the pasta has finished cooking for 5 minutes.  

Top the pasta with sliced green onions to serve.  

Serves 6, each serving contains; Calories 328, Carbohydrates 37g., Protein 25g., Fat 8g., Fiber 3g., Sodium 292mg.  

30 Minute White Chicken Chili

1 tablespoon olive oil

1 pound chicken breast, cubed

1 teaspoon garlic, minced

½ small onion, diced

2 15.5 ounces cans cannellini beans, rinsed and drained

2 cups low sodium chicken broth

½ cup corn

2 teaspoons cumin

½ teaspoon coriander

½ teaspoon oregano

¾ cup plain yogurt, I use Greek

1 cup shredded cheese

Salt and pepper to taste

Cilantro, for topping, optional

In a Dutch oven, cook the onion and garlic on medium heat in olive oil.  

Add in the cubed chicken and cook for about 10 minutes.  Add in the beans and broth, bring to a simmer.  Add in the corn and seasonings. Continue to simmer for about 10 minutes.  

In a small bowl, whisk the yogurt with about ¼ cup of warm water until smooth.  Add the yogurt mixture and cheese to the chili.  Top with cilantro if desired and serve.  

Serves 4, each serving contains; Calories 476, Carbohydrates 41g., Protein 48g., Fat 14g., Fiber 12g., Sodium 1003mg.  

Healthy Harvest Bowl

(Adapted from a Pioneer Women Recipe)

For the bowls;

1 ½ cups wild rice blend

2 2/3 cups chicken broth

2 tablespoon unsalted butter

1 ½ teaspoon kosher salt, divided

1 pound Brussels sprouts, trimmed and cut in half

2 small sweet potatoes, cut into ½-inch cubes

2 tablespoons olive oil

1 teaspoon ground black pepper

1 teaspoon garlic powder

¼ teaspoon cayenne pepper

1 rotisserie chicken, about 2 pounds

2 cups fresh baby kale

1 crisp apple, cored and cubed

½ cup crumbled goat cheese

¼ cup roasted, salted almonds, coarsely chopped

For the Balsamic Vinaigrette;

3 tablespoons balsamic vinegar

2 tablespoons honey

2 teaspoons Dijon mustard

1 clove garlic, minced

¼ teaspoon kosher salt

¼ teaspoon ground black pepper

1/3 cup olive oil

For the bowls: Preheat oven to 450°F.

Place the rice blend in a fine mesh sieve. Rinse the rice under water, using your hand to move the rice around for about 1 minute. Place the rice in a medium saucepan with the broth, butter, and ½ teaspoon of salt. Bring the mixture to a boil over medium-high heat. Reduce the heat to low, cover, and cook until the rice is tender, 45 minutes. Remove the pot from the heat and keep the rice covered for another 15 minutes. Fluff the rice with a fork.

Meanwhile, line a large baking sheet with foil. Add the Brussels sprouts and sweet potato. Drizzle the vegetables with the olive oil, tossing to coat. Sprinkle with the remaining 1 teaspoon of salt, pepper, garlic powder, paprika, and cayenne, tossing to coat. Roast until the vegetables are tender and browned, about 25 minutes, stirring halfway through.

For the balsamic vinaigrette: In a mason jar, add the balsamic vinegar, honey, mustard, garlic, salt, and pepper. Place the lid on the jar and shake vigorously until the ingredients are well combined, about 15 seconds. Add the olive oil and shake the closed jar again until the dressing is well emulsified. Store in the refrigerator and shake well before using.

Remove the skin and bones from the chicken. Shred or cut the meat into cubes, as desired.

To serve: Divide the baby kale among four bowls. Spoon on the wild rice and divide the Brussels sprouts, sweet potato, chicken, apple, goat cheese, and almonds. Drizzle with the balsamic vinaigrette.

Serves 4, each serving contains; Calories 1130, Carbohydrates 73g., Protein 48g., Fat 66g., Fiber 12g., Sodium 1359mg.  

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