Chicken Fried "Rice"

 Recipe time...
Here is another recipe you can make a dozen different ways. Vary it however you want to make it your own. Add other veggies, spices, proteins, whatever you want or like. 

You can use curry powder or chilli powder to give it an extra kick. Add a couple of scrambled eggs and/or bacon too for some additional flavors. Really play with this one, you won't be disappointed. 

A great tip for these meals too, ALWAYS make more than you'll eat at that time. Leftovers are the key to keeping on track for quick meals. Enjoy!


 Chicken Fried "Rice" (Cauliflower)
 
1.5 lbs Chicken Breast or Tenderloins Cubed
1 Medium Onion Chopped
4 Medium Carrots, quartered and cut in quarters
lengthwise (2‐3” pieces)
2 Cups Broccoli
1 large Clove Garlic – minced or chopped
½ tsp Garlic Powder
1 Red Pepper Chopped
2 TBSP Ginger (I used powdered)
4 TBSP Soy Sauce
4 TBSP Extra Virgin Olive Oil
1 head Cauliflower – chopped
3 Eggs ‐ beaten
Salt
Pepper

Fill a large sauce pan with water until half full and bring to a boil. Once boiling add the cauliflower to the water and cook until fork tender. (Soft enough to mash – but don’t mash smooth).

Season Chicken with salt, pepper and Garlic Powder to taste.
In medium fry pan, preferably with high sides, add 2 TBSP olive oil over medium heat and add chicken once the oil has become hot. Cook the chicken completely. Sides should be a golden brown when done then remove from pan.

In same pan, add 2 TBSP olive oil over medium heat. Add onion, clove garlic and red pepper. Heat until onions are translucent (about 5 minutes) mixing as necessary. Then add Carrots and Broccoli. 

Add 1 TBSP soy sauce, mix together and cover for about 2‐3 minutes for carrots and broccoli to become tender, mixing every minute or so to keep from sticking or burning.

While the onion mixture is cooking, drain the water from the cauliflower, add to a large bowl and begin mashing with a potato masher. The cauliflower should be mashed into small pieces but not smooth.

At this point, you may need to combine in two batches depending on how big your fry pan is. (I usually split the ingredients in two and do two batches).

Add the cauliflower together with the onion mixture. Add another 1‐2 TBSP of Soy Sauce.

Add 1 TBSP of ginger at a time and mix. (Be sure to taste before adding all the ginger, it packs a little kick). 

Add additional pepper and salt as needed. (Be careful about adding too much salt as your Soy Sauce is loaded with sodium).

Add the eggs and mix well (if you’re doing two batches, remember to only add ½ of each ingredient at this point). 

Add Chicken and another dash of soy sauce.

Serves 4‐6 as a meal, or could be used as a side dish for other meals, or for plenty of leftovers.

"...but you need..." No Buts!

I really needed to post this. I hear from people all the time when I talk about my nutrition (I really don't like using the word "Diet" anymore, too many bad associations) I always hear people say "but you need Milk. But you need fiber. But, but, but" for excuses about needed grains and dairy.

There are so many plants and vegetables that our ancestors ate and that are readily available for us to eat now that provide the nutrients we need to be healthy without eating grains or Dairy. 

It's just a matter of politics when it comes to the Farming and Dairy industries for the government to say "you're right, you don't need those". Those two industries would go apeshit.

So here is some good info on one simple rockstar veggie: Kale.

Spaghetti (Squash) With Meatballs!

Spaghetti Squash with Pan Fried Meatballs and Marinara

1 Medium to Large Spaghetti Squash

1 Can Kitchen Ready Tomatoes

1 Small Can Tomato Paste

2lb Ground Beef (85%-15%, preferably Grass Fed)

1-1/2  Tbsp Oregano flakes

1-1/2 Tbsp Parsley flakes

1-1/2 Tbsp Basil flakes

1 Bay Leaf

1 Medium Onion – Diced

3 Cloves Garlic

½ tsp Cayenne pepper (more if you want more of a spicy kick)

1 Egg

Salt

Pepper

3 to 4 TBSP Extra Virgin Olive Oil

Heat oven to 375 Degrees.

Cut Squash in half and scrape out seeds. Salt and Pepper the cut side of the squash and place cut side down on a tinfoil covered cookie sheet. Place in pre-heated oven for 45 minutes to an hour (depending on how large the squash is). Squash is done when you can push on the back of the squash with a spoon and it begins to cave in.

Meatballs:

Place ground beef, egg, 1/3 of the onion finely diced, ½ Tbsp of Basil, Oregano and Parsley, 1 clove garlic Minced, salt, pepper to taste (approx. 2 tsp) and cayenne pepper to a large bowl. Combine with your hands until mixed thoroughly.

Roll large golf ball sized meatballs with your hands. Wetting your hands will bind the meatballs and allow the mixture to not stick to your hands as much.

In large Fry pan, add 2 TBSP Olive Oil over medium heat. Place meatballs in pan and brown all sides. Meatballs should be firm to the touch. If they are too squishy, the middles aren’t done and they’ll fall apart in the sauce.

Sauce:

Add 2 TBSP Olive Oil to medium to large stock pot/sauce pan.  Add diced onion and diced garlic into  pan and cook for 3-5 minutes until onions are translucent. Add Tomatoes and Tomato Paste, mix well. Then add the Oregano, Parsley, Basil and Bay Leaf over medium heat, bring the sauce to a light simmer, mixing frequently, then turn down the heat to low and allow the sauce to bubble slightly for 20 minutes.

Add cooked meatballs to Sauce. Cook another 10-15 minutes on low heat.

(If you do the meatballs and sauce ahead of time, you will get more flavor in the sauce and meatballs the longer you let it sit over low heat, stirring occasionally).

Once the squash is done. Remove from Oven and let sit 5 to 8 minutes so it cools slightly. Long enough for you to handle it with a dish towel. With a fork scrape the inside of the squash lengthwise into a bowl. The strings of “spaghetti” will fall easily into the bowl. Hollow out entire squash.

Add servings to plates, add salt and pepper as necessary and cover with sauce and meatballs. Enjoy!