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1. Chicken & Vegetable Stir Fry
2. Chicken Noodle Soup
Ingredients:
1 whole chicken (about 3-4 lbs.) Or chicken breast/or whatever parts you have
8 cups water
4 carrots, sliced
3 celery stalks, chopped
1 onion, quartered
5 cloves garlic, minced
2 teaspoon salt
2 teaspoon pepper
Fresh thyme and parsley
1 cube chicken or vegetable stock (optional)
Instructions:
Prepare the Ingredients:
Thoroughly wash and chop the vegetables.
Cook the Chicken:
Place the whole rinsed chicken in a large pot. Cover with 8 cups of water.
Add Vegetables and Seasonings:
Add the carrots, celery, onion, garlic, salt, pepper, thyme, and parsley to the pot.
Bring to a Boil:
Heat the pot over medium-high heat until the water reaches a boil.
Simmer:
Once boiling, reduce the heat to low and cover. Allow the soup to simmer for 1.5–2 hours until the chicken is fully cooked and vegetables are tender.
Shred the Chicken:
Carefully remove the chicken from the pot. Discard the skin and bones, then shred the meat as desired.
Finalize the Soup:
Store the shredded chicken in airtight container. Store the chicken soup stock in its own container. I usually use an emersion blender and blend the carrots, celery, onion, garlic together. Taste and adjust seasoning, if necessary, but remember you will be using this soup as the base for other dishes; watch for over salting at this point will.
When using the soup base for one of the weeks meals:
Remove the thyme before serving.
Additional Ingredients: also, substitute to suit your family
1 tablespoon soy sauce
1 tablespoon oyster sauce
1 tablespoon sesame oil
1 teaspoon grated ginger
1 teaspoon sesame seeds (for garnish)
1 teaspoon onion powder
1 teaspoon garlic powder
A splash of chicken broth/stock
Instructions:
Gather Ingredients:
Use 1 cup of shredded chicken, broccoli, and bell peppers.
Prepare the Stir Fry:
Heat sesame oil in a non-stick pan over medium heat. Add ginger and veggies, sauté for 5 minutes.
Add Chicken and Sauce:
Stir in shredded chicken, oyster sauce and soy sauce, and any additional ingredients; cook for an additional 3 minutes until heated.
Garnish and Serve:
Sprinkle with sesame seeds before serving over cooked brown rice or Jasmin rice.
Healthy Chicken Soup Recipe
Additional Ingredients:
2 cups egg noodles or noodles of your choice
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon of garlic powder or fresh garlic
1 teaspoon of onion powder or fresh red onions
Instructions:
Boil Noodles:
Cook noodles according to package instructions. Add a pinch of salt to the water.
Enhance Soup:
Add basil and oregano or all additional ingredients to the remaining chicken soup base, add shredded chicken or leave plain, while reheating it.
Combine and Serve:
Add cooked noodles to the soup, stirring well. Garnish with fresh or dried parsley. Serve hot.
3. Spiced Chicken Tacos
4. Lemon Herb Chicken Quinoa Salad
5. Chicken Mediterranean Wraps
Additional Ingredients: All are optional
1 tablespoon taco seasoning
1 avocado, diced
1 cup grated cheese (your choice)
Plain Greek Yogurt (optional instead of sour cream)
Salsa
Corn tortillas (your choice or soft tortillas)
Optional: Lime wedges
Optional: Cilantro or Parsley
Instructions:
Prepare Chicken Filling:
In a pan over low heat, mix 1 cup shredded chicken with taco seasoning and a splash of water.
Warm Tortillas:
Heat corn tortillas on a dry skillet until warm and slightly crispy, or in the oven on a cookie sheet.
Assemble Tacos:
Fill each tortilla with chicken, cheese, Greek yogurt, avocado, and salsa. You can add your own optional addition of veggies. You can have a build your own taco night, fun!
Serve:
Offer lime wedges on the side for squeezing over tacos and chopped cilantro.
Additional Ingredients: All optional
1 cup quinoa (or couscous)
1 cucumber, diced
Cherry tomatoes, halved
Shredded carrot
Chopped broccoli
Diced red peppers
Diced celery
Olive oil
Juice of 1 lemon
Salt and pepper
Instructions:
Cook Quinoa:
Rinse quinoa and cook per package instructions, using your chicken stock for flavor. Quinoa can be made ahead and kept in the fridge until needed.
Prepare Salad:
In a large bowl, combine chicken, cooked quinoa, cucumber, broccoli, shredded carrots, diced celery, diced red peppers and tomatoes.
Dress and Serve:
Whisk olive oil, lemon juice, salt, and pepper, then toss with the salad. Can be eaten hot or cold.
Additional Ingredients: Optional
Hummus
Cucumber slices
Fresh spinach
Fresh lettuce
Sliced avocado
Sliced bell peppers
Feta cheese crumbles
Whole grain tortillas
Tahini (optional)
Instructions:
Prepare Ingredients:
Use 1 cup shredded chicken, hummus, cucumber slices, spinach, and feta and any other additional ingredients that your family prefers.
Assemble Wraps:
Spread hummus on each tortilla, layer with chicken, cucumber, spinach, avocado, and feta. Add additional ingredients to your liking.
Roll and Serve:
Roll tightly, slice in half, and enjoy.
Recipes
Vegetable/Tofu Recipe
Lentil and Potato Curry
Lemon Garlic Shrimp Pasta
Ingredients:
8 oz spaghetti
1 lb shrimp, peeled and deveined
4 cloves garlic, minced
1/4 cup olive oil
1/4 cup lemon juice
Zest of 1 lemon
1/2 teaspoon red pepper flakes
Salt and pepper to taste
1/4 cup fresh parsley, chopped
Optional: 1 tablespoon capers for an extra zing
Instructions:
Cook Pasta: Boil spaghetti as per package instructions until al dente. Drain and set aside.
Sauté Garlic: In a large pan, heat olive oil over medium heat. Add garlic and red pepper flakes, sautéing until fragrant.
Cook Shrimp: Add shrimp, cooking until pink, about 3 minutes per side. Stir in lemon juice and zest, and capers if using.
Combine: Toss pasta in the pan, coating well with the sauce. Season with salt and pepper.
Serve: Garnish with chopped parsley and serve immediately.
Ingredients:
1 cup of chopped carrots
1 cup of diced bell peppers (red, yellow, and green)
1 cup of broccoli florets
1 cup of chopped zucchini
1 cup of sliced mushrooms
2 cloves of garlic, minced
2 tablespoons of olive oil
Salt and pepper to taste
Optional: Package of firm Tofu cubed
Optional: 1 teaspoon of Italian seasoning
Instructions:
Heat the olive oil in a large skillet over medium heat. Add Tofu and season with salt/pepper.
Add the garlic and sauté for about 1 minute until fragrant.
Include the chopped carrots and bell peppers, cooking for about 5 minutes.
Next, add the broccoli, zucchini, and mushrooms. Sauté for an additional 10 minutes, stirring occasionally.
Season with salt, pepper, and Italian seasoning, if using.
Cook until all vegetables are tender yet crisp.
Serve warm alongside your favorite protein or as a filling vegetarian main dish!
Enjoy this vibrant veggie dish with your family!
Ingredients:
1 cup lentils (red or green), rinsed and drained
2 medium potatoes, peeled and diced
1 onion, chopped
3 cloves garlic, minced
1 tablespoon fresh ginger, grated
2 tablespoons curry powder
1 teaspoon cumin seeds
1 teaspoon turmeric
1 teaspoon ground coriander
1 can (14 oz) coconut milk
2 cups vegetable broth
2 tablespoons olive oil
Salt and pepper to taste
Optional: 1 teaspoon red chili flakes for heat
Fresh cilantro, chopped, for garnish
Lemon wedges for serving
Instructions:
Sauté the Aromatics:
Heat olive oil in a large pot over medium heat. Add cumin seeds and sauté until they start to pop and release their aroma.
Add chopped onion, garlic, and ginger. Cook until the onion is translucent and fragrant.
Spice it Up:
Sprinkle in the curry powder, turmeric, coriander, and red chili flakes (if using), stirring to coat the onions and create a fragrant spice base.
Cook the Base:
Add the diced potatoes and rinsed lentils to the pot. Stir well to ensure they are coated in the spices.
Simmer the Curry:
Pour in the coconut milk and vegetable broth, stirring to combine. Season with salt and pepper.
Bring the mixture to a simmer, then reduce the heat to low. Cover the pot and let it simmer for about 20-25 minutes, or until the potatoes and lentils are tender and the curry has thickened to your liking.
Finishing Touches:
Taste and adjust seasoning if necessary. If the curry is too thick, add a bit more vegetable broth.
Serve the curry hot, garnished with fresh cilantro and lemon wedges on the side for squeezing over the top to add brightness.
Pairing Suggestions:
Serve this lentil and potato curry with steamed rice, warm naan bread, or enjoy it on its own. It’s a versatile dish that pairs well with various accompaniments.
Additional Flavor Elevations:
For added depth: Consider stirring in a tablespoon of tomato paste when sautéing the aromatics.
For a citrus twist: Add a little grated lemon or lime zest before serving to enhance the flavors further.