January 2015 archive

Vegetable, Chicken Sausage, Quinoa Stir-Fry!

vegetable, chicken sausage, quinoa stir fry!I am one of those people who can’t cook something unless I want to eat it…have you ever felt like that? I just can’t get excited about cooking something unless it ‘sounds good to me’ at the moment. Last night I whipped up this vegetable, chicken sausage, quinoa stir-fry! It’s quick and delicious! One of the best parts about it is that it takes just over 30 minutes-start to finish! I love being able to walk in the door and prepare a healthy dinner—super fast! That’s my style. I love cooking…but I also love playing outside with Wells.  My recipes have to work with my schedule. This one gets 5 stars for that!

Alright, here’s a quick picture overview, then on to the actual recipe!

vegetable, chicken sausage, quinoa stir fry!These are the basic ingredients. Plus whatever veggies you have on hand, need to use up, or have partial bags of in your freezer. For me it was this bag of organic green beans (I love these and they are only $1.99 at Trader Joe’s!!), a partial bag of organic snow peas, and a partial bag of organic tri-colored peppers. Clean. Simple. Affordable!

vegetable, chicken sausage, quinoa stir fry!First, rinse your quinoa! I bought two strainers (like the one pictured above) from World Market last year for under $10. I use them…All. Of. The. Time. Prepare the quinoa in a separate pot according to the package directions. If you’re new to quinoa. It’s easy to cook and I describe it as a couscous and grits hybrid. It’s delicious! Fun fact: it’s the only grain that’s also a complete protein. Or, better said–it’s a starch with a purpose. Side note: *Can you find my little helper’s hand in the photo above?*

vegetable, chicken sausage, quinoa stir fry!Next, chop your onions (I had some left over red onion, so I threw that in too), and chicken sausage. Saute for about 6-7 minutes on medium-high. I use olive oil as my non-stick base. I do not use Teflon pans. More on that later–that could be a post all by itself!

vegetable, chicken sausage, quinoa stir fry!When the onions are translucent and the chicken sausage is heated through, add your frozen or fresh veggies. Cover the pan and saute for an additional 10 minutes. This is the point where you want to add your seasonings-garlic, tumeric, black pepper, and salt.

vegetable, chicken sausage, quinoa stir fry!When the veggies are done (but not overcooked) it’s time to dump in the quinoa! *The golden color of this dish comes from the turmeric spice that is added. It has amazing health benefits! We eat this as a ‘one dish’ dinner. I did top it with organic broccoli micro greens–just for a little added crunch!

vegetable, chicken sausage, quinoa stir fry!David, Wells, and I all love this dish! It’s easy, healthy, and can be modified! It’s a great way to use up any veggies you have hanging around! There are many different combinations that I’ve used to make this recipe and all have been delicious! It re-heats well too, we ate it for lunch the next day!

If you’ve never cooked quinoa…don’t be scared! It has a great texture and doesn’t have a strong flavor. This is a great dish to start with! If you’re familiar with quinoa–do you love it as much as we do? Try it out and leave a comment…let me know what you think! Also, please comment with any other great quinoa recipes you’d like to share!

ENJOY!

Vegetable, Chicken Sausage, Quinoa Stir-Fry!

Rating: 51

4-6 servings

Great weeknight one dish healthy dinner! Great for kids and adults! Delicious re-heated as leftovers too!

Ingredients

  • 1 1/2 medium onions, chopped*
  • 1 pack nitrate/nitrite free chicken sausage (about 5 links) I like the mild italian flavor
  • 1 bag frozen french green beans*
  • 1/2 bag frozen peas*
  • 2 c quinoa*, prepared according to package instructions
  • 3 cloves garlic*, minced/pressed
  • 1 t turmeric*
  • 1/2 t black pepper
  • 1 1/2 t sea salt
  • Olive oil for sautéing
  • *denotes organic ingredient
  • Optional-microgreens* for garnish

Instructions

  1. Rinse and prepare quinoa according to package instructions
  2. Chop your onions and chicken sausage
  3. Sauté onions and chicken sausage for 6-7 minutes (medium-high or until onions are translucent) *use olive oil for sautéing if your pan is not non-stick
  4. Add your frozen or fresh veggies to the chicken sausage/onion mixture
  5. Sauté an additional 10 minutes, partially covered
  6. When veggies are cooked, but not overdone, add your spices and stir well
  7. Stir in the quinoa, make sure to distribute the spices
  8. Serve immediately!
  9. Optional-top with microgreens or finely chopped greens (spinach/kale,etc...)

Notes

*I prefer to buy organic chicken sausages, but I couldn't find them in mild italian the day I went shopping. If you can't find organic chicken sausages, be sure to choose ones that are antibiotic/hormone free and do not have added nitrites/nitrates. Remember, if you don't have these exact veggies on hand, feel free to substitute what you do have. I've used: broccoli, chopped spinach, mushrooms, squash, zucchini, etc...It always turns out great! You can use any variety of quinoa (red, tri-colored, white, etc...) You can try different flavors of chicken sausages too-mild italian is just our favorite!

http://cancerchangesthings.com/vegetable-chicken-sausage-quinoa-stir-fry/

 

What we’re eating this week…

Happy Sunday…it’s almost back to work time after a 2 week Winter Break for me. That means I’m back to doing my meal plans for the entire week. I try not to run too many errands after school so that I can spend more time with Wells! I usually do my meal planning on Saturday and my shopping for the week either Saturday or Sunday afternoon. Disclaimer: this will be a ‘no frills’ post. I’m not going to include any pictures, etc…Just information. I’m just going to post about what we are going to eat this week. I work full time, have a 2 year old, and exercise 3-5 times a week. The dinners I cook have to be start to finish under an hour. I will be posting many more dinner recipes as 2015 gets going, but just wanted to share my menus for the week-in case anyone needs some ideas/inspiration! Many people have asked me what we eat-so here goes! I hope this helps. My posts of this nature in the future will probably be a bit more fancy! Here’s our ‘whole food’, healthy, plant rich meal plan for the week!

Note: I know I didn’t type organic by everything, but all of the veggies and fruit we eat are organic. Just FYI. Also important to note: David and I are going dairy free (pretty much) in 2015.

What we’re eating this week:

Breakfast Choices:

  • Organic Quick Cook Steel Cut Oats (add raw organic honey, frozen blueberries {cool it off quickly}, and organic chia seeds)
  • Cinnamon Raisin Ezekiel bread-toasted with a smidgen (literally) of organic butter
  • These banana/blueberry muffins, YUM!
  • A scrambled egg (organic)
  • Some protein smoothie (used to use VEGA, but it bothers me that it’s not organic and not all ingredients are non-GMO, so I’m trying organic hemp protein this week)- When I make the hemp protein smoothies, I will  use organic unsweetened almond milk, a half of a frozen banana, and flaxseed.

Lunch:

  • Lettuce wrap sandwiches (turkey/ham-nitrate/nitrite free!), veggies (organic squash, zucchini), organic olives, etc…with hummus on large romaine lettuce leaves
  • Spinach salad-with raw walnuts and homemade dressing (will post recipe soon-balsamic vinegar, olive oil, honey, salt and pepper)
  • Baby carrots
  • Organic fruit choice-banana, apple, pear
    • WELLS: homemade lunch able (with the turkey/ham above, grass fed organic cheddar (Trader Joe’s), organic pretzel sticks, baby carrots and hummus, Annie’s organic peanut butter/chocolate chip granola bar, fruit (banana, pear, or apple chips)

Dinner:

  • Sunday-Omelets: organic eggs, spinach, onions, etc…with sliced avocados melted in the middle
  • Monday-Leftovers from last week-White Turkey Chili with side salad
  • Tuesday-Chicken Taco Salads (chicken and jarred organic salsa in crockpot to make the salsa chicken) Making my own cashew sour cream this week-Trying this recipe: scroll down until you see the sour cream. Serve with homemade guacamole, organic corn chips. Top salad with organic micro greens, organic black beans, etc…
  • Wednesday-Chicken Tacos-using the chicken, sour cream, guacamole, micro greens, and black beans from yesterday. Using romaine leaves as shells for the tacos.
  • Thursday-Quinoa Stir-Fry- Cook quinoa according to package directions (rinse first!!). Next-sauté onions, chicken sausages (organic or nitrite/nitrate free) and then add in other veggies (green beans, edamame, peas, mushrooms, peppers, etc…) I have frozen green beans and peas, so I’m using those. Combine veggies with quinoa and add salt, pepper, turmeric, etc…
  • Friday-We’ll grill something in our freezer (grass fed steaks, or chicken) and eat it with veggies and a salad…

Snacks:

  • Green drinks (we all take one to school/work each day. Here’s a recipe and I will be posting more soon!
  • This granola, yum!
  • Tea-I love organic decaf green and organic rooibos (always decaf)!
  • Wells-Even though his school provides snacks, I send organic and non-GMO snacks for him that resemble the things the other kids are eating…some regulars are non-GMO veggie straws (whole foods), Annie’s organic cheddar bunnies, organic pretzel sticks, low sugar KIND bars, fruit, and more.

I hope this helps! I promise I’ll have some pictures in the future and that I will post more recipes. Remember, any step toward eating ‘whole foods’ is a great start! Moving away from processed foods is a PROCESS, literally…but it is doable, even if you work full time and have kids!

Happy 2015!

Lilla