Cooking with Tammy Kelly: Winter Dinners that are Fast, Easy and Healthy
Since darkness still lingers when you return from work and begin to prepare your family dinner, you want to cook something that is fast, easy and still super healthy! Meanwhile, celebrate that we get an additional 38 minutes at the end of the day during the month of January!!
Shrimp Stir Fry
2 tablespoons extra-virgin olive oil
1 pound shrimp, cleaned, peeled and deveined
Salt
Freshly ground black pepper
1 tablespoon sesame oil
1 small head of broccoli, cut into florets
1 red pepper, seeds and ribs removed, thinly sliced
8 ounces sugar snap peas
2 cloves garlic, minced
1 tablespoon ginger, peeled and finely chopped
½ cup reduced-sodium soy sauce
Juice of one lime
2 tablespoons light brown sugar
1 tablespoon cornstarch
Pinch of crushed red pepper flakes
In a large wok or skillet over medium heat, heat the olive oil. Add shrimp, season with salt and pepper to taste. Cook, turning halfway through, until pink, 2 to 3 minutes. Transfer to a plate.
In the same skillet over medium heat, heat sesame oil. Add broccoli, bell pepper and peas and cook, stirring and adding a splash of water if browning too quickly. For about 7 minutes. Dd garlic and ginger and cook, stirring until fragrant, about 1 minute.
In a small bowl, whisk soy sauce, lime juice, brown sugar, cornstarch, and red pepper flakes. Add to the skillet and toss to coat. Add shrimp and cook, tossing frequently, until heated through, about 2 minutes. Enjoy.
Serves 4, each serving contains; Calories 312, Fat 12g., Carbohydrates 19g., Protein 31g., Fiber 6g.
Budget Friendly Burrito Bowls
2 cups uncooked long grain white rice
½ teaspoon salt
2 15-ounce cans black beans
½ teaspoon ground cumin
¼ teaspoon garlic powder
1 16-ounce jar salsa
6 ounces shredded cheddar cheese, or your favorite cheese
1 bunch green onions, optional
1 jalapeno, optional to taste
Add the rice, salt, and 3 cups water to a medium sauce pot. Place a lid on top, turn the heat on high and allow the water to come to a full boil. Once boiling, turn the heat down to low and let it continue to simmer for 15 minutes. After 15 minutes, turn the heat off and let it sit, with the lid in place, for an additional 5 minutes. Fluff before serving.
While the rice is cooking, add both cans of black beans, undrained to a small sauce pot, along with the cumin and garlic powder. Heat over medium, stirring often until heated through.
Slice the green onions and jalapeno.
Once the rice is cooked, build your bowls. Add one cup of rice, ½ cup warm black beans, 1/3 cup of salsa, and 1 ounce shredded cheddar cheese to each bowl. Top with a few sliced green onions and jalapenos, then serve.
Serves 6, each serving contains; Calories 521, Fat 10g., Carbohydrates 85g., Protein 20g.
Quick and Easy Bacon Chicken
2 (8-10 ounce) boneless, skinless chicken breasts
½ to 1 teaspoon kosher salt
½ teaspoon freshly ground black pepper
1 tablespoon Cajun seasoning, if your Cajun seasoning contains salt you may want to eliminate the salt listed earlier
8 slices bacon
Preheat the oven to 400 degrees. Place a rack in the middle of the oven and add a 12 inch cast iron skillet to preheat.
Slice the chicken breasts in half horizontally to make 4 cutlets, or purchase chicken tenders. Sprinkle the cutlets on both sides with salt and black pepper, and follow with the Cajun seasoning.
Wrap 2 strips of bacon around each cutlet, covering the chicken completely, you can overlap the bacon.
Carefully remove the skillet from the oven and add the chicken, seam side down. Bak until crisp on the bottom, about 4 minutes. Using tongs, carefully flip the chicken and cook until the bacon is crispy and the chicken through, 5 to 6 minutes. If you had large chicken breasts they may need to cook longer, check the temperature, chicken should reach 160 degrees.
Serve with an easy side salad.
Serves 4, each serving contains; Calories 298, Fat 12g., Carbohydrates 1g., Protein 43g.
Slow Cooker Chicken Enchilada Casserole
1 pound boneless skinless chicken breasts or thighs
1 teaspoon olive oil
½ medium onion, chopped
2 cloves garlic, finely chopped or minced
1 teaspoon ground cumin
1 teaspoon kosher salt
2 cups homemade enchilada sauce, recipe below, or a 16 ounce can
¼ cup sour cream, plus more for serving
4 corn tortillas, cut into strips, I have used the low carb version of flour tortillas
15 ounce can low-sodium black beans, rinsed and drained
4 ounces shredded cheese, your choice, Mexican blend, Monterey Jack, or Mozzarella
Sliced jalapeno peppers, and chopped fresh cilantro, for topping
Additional optional toppings, sliced avocado, crema or sour cream
Heat the oil in a skillet over medium heat. Add the onion, garlic, cumin. And salt and cook, stirring until the onion has softened and browned, about 5 minutes.
Transfer to a slow cooker and add the enchilada sauce, sour cream, and ¼ cup water to the onion mixture and stir to combine. Fold in the beans until thoroughly coated.
Nestle in the chicken.
Cover and cook on high for about 3 to 4 hours on low for about 6 to 7, until chicken is tender and cooked through. Shred the chicken in the pot with 2 forks.
Add the tortilla strips and stir, then top with the cheese, cover the slow cooker and cook 30 minutes or until the cheese is melted.
Once the cheese is melted, garnish with cilantro, jalapenos, and optional toppings.
Serve over rice if desired and top with optional sour cream, and avocado.
Skinnytaste The Best Enchilada Sauce Recipe
½ teaspoon olive oil
4 garlic cloves, minced
1 and 1 ½ cups reduced sodium chicken or vegetable broth
3 cups canned tomato sauce
2 tablespoons chipotle chilis in adobo sauce, chopped, to taste
1 teaspoon Mexican hot chili powder, or more to taste
1 teaspoon ground cumin
½ teaspoon kosher salt
Fresh black pepper, to taste
Heat a saucepan over medium heat, add the oil and garlic. Sauté until golden, about 1 minute. Add the chicken broth, tomato sauce, chipotle chilis, hot chili powder, cumin and salt and pepper to taste. Bring to a boil then reduce the heat to low and simmer, uncovered for 7-10 minutes. Set aside until ready to use. Yields 4 cups.
Each 1 cup serving contains; Calories 315, Fat 12g., Carbohydrates 26g., Protein 25g., Fiber 7g.
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