As a dietitian people are always curious about what I eat. I am expected to eat only plants, strange ancient grains, and anything exotic. Hate to burst the bubble that this RD’s image sits in, but that’s just not how I roll (nor how most RD’s do, to be honest) Yes I like kombucha, flax seeds, and quinoa, but I love ice cream, soda, and burgers. Dietitians also have lives outside of food (shocking, I know!) errands need to be ran, dogs need to be walked, and house chores completed. So, like anyone else, I often run short on time and turn to quick and simple dishes.
One of my simplest, go-to dishes is Chicken and broccoli. Add brown rice and you hit veggies, complex carbs, and lean protein all in one meal. This dish cooks up in about 20 minutes flat and tastes comparable to Chinese take-out, only WAY healthier. Go ahead and try it, you won’t be disappointed.
Simple & Quick Chicken and Broccoli
Yield: 1 serving
- 4 oz boneless, skinless chicken breast
- 2 tbsp low sodium soy sauce (Divided)
- 1 clove garlic
- 1/4 cup brown rice, dry
- 1/2 bag frozen Broccoli
- 2 tbsp chopped onion
- 2 tbsp water
- Salt and Pepper to taste
- Roughly dice chicken. In a small container coat chicken in 1 tbsp soys sauce and 1 garlic clove (either minced or use a garlic press) Let set for >1 hour.
- Cook brown rice according to package instructions.
- Heat a large skillet with non-stick spray, add marinated chicken, cooking for ~3-5 minutes until cooked through. Remove from skillet.
- In the now empty skillet, add broccoli, onion and water. Top skillet with lid and allow to cook for ~4-5 minutes until broccoli softens.
- Next, add chicken to broccoli. Add remaining 1 tbsp soy sauce (Additional garlic clove optional- but encouraged!!) Add 1-2 tbsp additional water to deglaze skillet if necessary.
- Once broccoli/chicken is heated through, serve along side brown rice.
Nutrition Information: 375 calories, 4g fat, 50g carb, 39g protein
June 2, 2017….. Seriously?? No complaints here though. I am loving the sunshine and warmth. Feeling the sun on my skin is one of my favorite things, so summertime is an absolute joy! Also one of my favorite things: Summer food. Out with the warm, indulgent dishes of the winter (for the most part- there is still a time and a place during summer) and say hello to U-pick fruits, pasta salads loaded with fresh veggies, and my favorite- ice cold desserts! (Per this paragraph: I have a lot of favorites…)
As I am sure you all know by now, my food processor is my favorite (I just really like a lot of things, okay?) kitchen appliance. Banana “ice cream” is one of the most frequent things I make with it. While I admit to making this all winter long (Because I have a sweet tooth problem), it’s the ideal refreshing treat for the summer. Simple ingredients loaded with vitamins and minerals, no added sugar, and virtually fat free.
I made a little spin on my typical large container of “Nice” cream, and made these Banana “Nice”-cream cupcakes. They’re great because they freeze into individual serving sizes, so you just pop one out, thaw for a few minutes, and chow!
It may look like there are a lot of steps to this recipe, but I promise they’re super simple.
Banana “Nice” Cream Cupcakes
Yield: 4 cupcakes, 1 serving per cupcake
- 3 sheets Graham Cracker
- 3 medium bananas
- ¼ cup milk of choice (I used unsweetened Cashew)
- Place bananas in freezer, remove when frozen solid.
- Pulse Graham crackers in food processor until small/medium chunks- be careful not to make powder!
- Remove frozen bananas from freezer and slice. Allow to thaw for ~3-5 minutes.
- Place banana slices in food processor, begin to pulse. Once bananas begin to break up, place food process on medium/low and stream in milk, processing until smooth
- Spray a muffin tin slightly with non-stick spray.
- Reserve about ¼ of the graham crackers, dispersing remaining ¾ into the bottom of 4 muffin wells
- Top graham crackers with banana mixture, evenly among all 4
- Top with remaining graham crackers
- Freeze until solid. When ready to eat, remove from muffin tin and allow to thaw for ~5 minutes to soften slightly
Nutrition Information per Cupcake: 129 calories, 2.5g fat, 28.5g carbohydrate, 1.75g protein
**Beagle Not Included**