Mango Chicken Stir Fry

I'm pretty sure I could eat stir fry for ever meal of my life and never get sick of it. Okay, maybe that's an exaggeration, but in all seriousness I LOVE stir fry. You can pretty much throw whatever veggies and whatever protein you want in a hot pan with some Asian condiments and wind up with a delicious dinner. 

I was recently on a plane and was reading a weight watchers magazine to kill some time. They had a delicious-looking stir fry with mango that looked absolutely mouth watering. Without even reading the recipe, I knew I had to create my own version immediately.

You'd be surprised how versatile mango is. It's great in sweet desserts, but also holds up super nicely in savory dishes. The key to this stir fry is making sure your mango is perfectly ripe. Basically the skin should be smooth and it should be soft when you squeeze it- similar to how a avocado should feel.

Mangoes are not only bursting with delicious flavor but also bursting with amazing health benefits. One mango contains over 3/4 of your recommended daily Vitamin C intake. Vitamin C helps keep the body healthy and helps prevent disease. Mangoes also provide potassium which helps maintain a steady heart rate and keep blood pressure low. Mangoes also provide Vitamin A which is known to promote good eyesight. Lastly, mangoes provide numerous antioxidants which can help ward off many different kinds of cancer. 

Ingredients:

Chicken & Marinade:

2 chicken breasts- diced

1/8 cup soy sauce

2 tbsp. corn starch

1 tbsp ginger- grated

2 cloves garlic- minced

2 tbsp. sesame oil

1 tbsp. coconut oil

Veggies:

1 mango- peeled and sliced

1 onion- diced

1 8 oz. bag broccoli florets

1 8 oz bag sugar snap peas

1 red bell pepper- sliced

1 8 oz can sliced water chestnuts

1 tbsp. coconut oil

Stir Fry sauce:

1/8 cup oyster sauce

1/8 cup soy sauce

2 tbsp. rice wine vinegar

1 tbsp. sesame oil

red pepper flakes- to taste

Toppings:

cilantro- chopped (optional)

lime wedges- (optional)

Directions

1) Combine 1/8 cup soy sauce, 2 tbsp corn starch, ginger, garlic, and 2 tbsp sesame oil in a gallon size zip top bag.

2) Add sliced chicken to the bag and distribute evenly.

3) Marinate in refrigerator for at least 2 hours or overnight.

4) Heat coconut oil in a wok or large skillet over medium high heat. Add chicken (leaving marinade remaining in the bag) and cook for 6-10 minutes or until cooked through.

5) Remove chicken from pan and put in a bowl on the side.

6) Make stir fry sauce by combining 1/8 cup oyster sauce, 1/8 cup soy sauce, rice wine vinegar, sesame oil and red pepper flakes in a bowl.

7) Bring a pot of water to a boil and throw in broccoli florets. Boil for 2-3 minutes and immediately drain broccoli with ice water to stop the cooking

8) Add another tbsp. of coconut oil to the empty wok.

9) Add onion and cook until tender- about 5 minutes

10) Add bell pepper and sugar snap peas and cook another 2-3 minutes.

11) Pour in marinade from zip top bag and cook for another minute.

12) Add your stir fry sauce, chicken, water chestnuts, and mango and combine everything together.

13) Let everything simmer on medium low heat for 5-6 minutes.

14) Serve over brown rice and top with cilantro and lime wedges!
*This makes about 4-5 servings

Skinny Baked Eggplant Parm

Oh man do I love me some eggplant parm. One would think that ordering this vegetarian dish at a restaurant would be healthy, but it is actually one of the most unhealthy meals you can get while dining out. Typically the eggplant is dipped in white bread crumbs and then fried in a ton of vegetable oil and smothered in cheese. Now don't get me wrong, it's delicious, but it's definitely not a "light" meal.

I've been wanting to recreate eggplant parm for a while, but I've sort of been intimated. I didn't want it to turn out dry or taste too "healthy." This past weekend I decided to give it a whirl and I am very pleased with the results.

I used whole wheat bread crumbs to add some protein and fiber to the dish and I baked the eggplant in the oven instead of frying it. Additionally, I used fresh buffalo mozzarella which is so divine that you only need the tiniest amount per eggplant slice to really make it cheesey. 

For the marinara sauce, I used Wegman's Organic Chunky Marinara which I absolutely love. You could definitely opt to make the sauce yourself, but if you want something quick and easy just grab a jar.

If you want to know why eggplant is so great for you, check out my Eggplant Meatball recipe where I discuss its health benefits here.

Ingredients:

2 Eggplants sliced into 1/2 inch slices

1-2 jars of marinara- depending on how much sauce you like

1 ball fresh mozzarella- sliced into thin pieces

2 cups whole wheat bread crumbs

1/2 cup grated parmesan or pecorino cheese

3 eggs

1/8 tsp. red pepper flakes

salt to taste

handful of chopped basil for topping

Directions:

1) Preheat oven to 425 degrees.

2) Cover 2 baking sheets with foil and spray with non-stick cooking spray.

3) Whisk eggs with red pepper flakes and a dash of salt in one dish.

4) In another dish mix the breadcrumbs with the parmesan.

5) Start by dipping each piece of eggplant into the egg mixture then into the breadcrumb mixture then place on the baking sheet.

6) Repeat with all of the eggplant.

7) Bake for 15 minutes.

8) Meanwhile heat tomato sauce in a pot on the stove until hot.

8) When the 15 minutes is up, flip each piece of eggplant over so the crispy side is facing up. Top each piece with a spoonful of sauce and a thin piece of mozzarella.

9) Bake for an additional 10-12 minutes or until cheese is bubbly

10) Top with basil and more sauce and enjoy :)

*This recipe makes about 8 servings

Baked Falafel with Tzatziki Sauce

I love all kinds of food, but there is a special place in my heart for Mediterranean food. I think it has to do with the vacation my family took to Greece almost 10 years ago. It was one of the most magical trips of my life with probably some of the tastiest food I've ever had.

Since this trip, I have loved all kinds of Greek and Mediterranean food including falafel. Falafel is typically deep fried which is what makes it so delicious. I've been wanting to make my own baked version of falafel for a while now, and  I finally decided it was time to do it.

This recipe makes two generous servings of falafel which are crispy on the outside and super tender on the inside. We had ours with the tzatziki sauce, a simple cucumber, tomato and feta salad, and some hummus and pita on the side.

It was a great "Meatless Monday" meal, and my husband and I were both pleasantly full and satisfied afterwards. The tzatziki is definitely optional but I would highly recommend making it. It adds so much flavor to the falafel, plus an extra dose of protein from the Greek yogurt.

Chick peas or garbanzo beans are loaded with fiber which makes them help maintain a healthy digestive track and may even prevent against colon cancer. Chick peas contain antioxidants and polyunsaturated fatty acids which help to protect the heart and reduce the risk of coronary heart disease. Chick peas are also a great source of iron which can help keep the body energized and maintain a good metabolism. 

Falafel Ingredients:

1 can chickpeas- drained

1/4 cup old fashioned oats

1/4 cup cilantro-chopped

1/4 cup parsley-chopped

1 clove garlic chopped

1/2 lemon-juiced

1 tsp. cumin

1/2 tsp. sea salt

olive oil

Tzatziki Ingredients:
1/2 cup non-fat Greek yogurt
1/2 cup grated cucumber
1/8 cup chopped dill
1 garlic clove- grated
1/2 lemon-juiced
salt/pepper to taste

Directions:
1) Preheat oven to 400 degrees.
2) Add all falafel ingredients to food processor.
3) Pour a little olive oil onto a baking sheet and spread evenly with your hands.
4) With your greasy hands, roll falafel into balls and place evenly on the baking sheet. (You should make about a dozen falafel balls.)
5) Bake for 15 minutes and flip to other side baking an additional 10 minutes.
6) While the balls are cooking, make the tzatziki by combining the yogurt, grated cucumber, dill, garlic, and lemon juice in a small bowl. Add salt/pepper to taste.
7) When the falafel is finished baking, enjoy it with the tzatziki sauce and whatever else you choose to serve.
*Recipe makes about 2 servings