Tag Archives: Broccoli

Chicken Broccoli Cheese Quinoa Casserole

Chicken Broccoli Cheese Quinoa Casserole

  • Servings: 8
  • Difficulty: easy
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Chicken Broccoli Cheese Quinoa Casserole
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My oldest sister didn’t my Mother’s cooking gene. She is about ten years older than me so I got to see her go to college, get her first job, get married, have kids etc… So she was a “grown up” in my eyes. She would have us over for dinner for birthdays and to see her kiddos etc. I would dare say the first 15-20 years of her adulthood every meal that was ever served by her was chicken divan. While impressive the first five times it soon became a joke.

While it was a joke in our family, it really is a pretty tasty dish and certainly a great way to get kids to eat broccoli. It’s creamy, cheesy and savory. I think this base could be adjusted towards a mexican flair by adding roasted hatch chilies and cilantro.

Ingredients:
2 free range air chilled chicken breasts (diced)
1 cup of quinoa, rinsed and drained
3-4 cups of diced broccoli (bit sized)
1 small white onion (diced)
1 stalk of celery (diced)
2-3 garlic (minced)
2-3 tbs of butter
1 tbs of olive oil
1 can of cream of chicken soup
1 cup of sour cream
2 cups of chicken broth
1 cup of low fat milk
2-3 cups of cheddar
1/2 cup of flour
1/2 cup of panko bread crumbs
2 tsp of garlic powder
2 tsp of onion powder
2 tsp of cayenne powder
Kosher Salt
Black Pepper

Directions:
1. Preheat your oven to 350 degrees, rinse and drain your quinoa, spray a 9×13 baking dish and set it aside. Now get to chopping your onion, celery, garlic, broccoli and your chicken.

2. In a medium heated cast iron skillet add your olive oil and cook your chicken. When done, remove and set aside.

3. Add your onion and celery into the same skillet and cook until soft. Add the garlic and then also the butter. After the butter has melted add your flour to start making a roux. Stir constantly. Add half your chicken broth and milk and turn down your heat to medium low. Stir and thin it out. IMG_0446

4. So now you have a soupy mixture that will tighten up. Add your sour cream and cream of chicken soup stir until well combined. Return your cooked chicken and add your broccoli and half your cheddar cheese. Stir until well combined. Now eye ball the mixture to make sure it is on the “wet” side. Add your seasonings and taste and adjust accordingly

5. In your sprayed baking dish add the quinoa and the rest of the chicken broth to make sure it is covered well and wet. Pour the skillet into the baking dish. Cover with cheddar and panko. Cook for 30-40 minutes. Half the time covered and half uncovered.
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Atomic Pineapple Express Chicken Stir Fry

Atomic Pineapple Express Chicken Stir Fry

  • Servings: 2
  • Difficulty: easy
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Atomic Pineapple Express Chicken Stir Fry
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I am more of a Korean and Thai food guy than Chinese but I do like General Tso Chicken, Mongolian Beef, Cashew Chicken, and various noodle dishes. I spun by Whole Foods to pick up some salmon the other day and spotted a stir fry veggie package that contained celery, mushrooms, carrots, snow peas and broccoli. So I decided to take the base of the General Tso sauce and kick it up a couple of levels.

The typical General Tso is fried with cornstarch as the coating. I departed from that to save a few calories at the sacrifice of texture. That said, I did dry my chicken and cooked it in a medium heated non-stick pan to get some char or color on the chicken to make up for the lack of crunchiness. I might have over did the sauce because it was a heater. After one bite we both had a little sweat going so if you don’t like spicy stuff don’t use the Sambal and dried arbol chilies.

Ingredients:
3 air chilled organic chicken breasts or thighs
1 package of stir fry packaged veggies (Whole Foods)
1 package of Jasmine Rice cooked

Marinade
1 cup of water
1/4 cup of GF Soy Sauce
2 tbs of Sriracha
1 small can of pineapple juice
2 tbs of Kosher salt

Sauce
1/2 cup of Chicken Stock
1/4 of Soy sauce
3 tbs of tomato paste
1 small can of pineapple juice
3 tbs of Pineapple “topping”
2 tbs of Sambal or Sriracha
1 tsp of Sesame oil
2 tsp of Fish sauce
2 garlic cloves minced
1 tbs of grated ginger
3 dried arbol chilies
3 tbs of brown sugar
1 tbs of cornstarch (diluted in 3 tbs of water)

Directions
1. Marinate your chicken by dicing it up to the size you prefer in your dish. Dice and put in a Zip-lock bag and add all your ingredients and let it marinate in your fridge for 3hrs-24 hrs.

2. When ready to cook I started with the sauce in a medium high heated sauce pot I added all my ingredients and let it reduce. From a timing perspective if you like your sauce thick you will want to simmer and stir for about 15 minutes before working on the chicken and veggies. You will continue to cook your sauce while you cook the chicken and veggies.

3. Get your wok or non-stick pan to about medium high heat with a tablespoon of high heat oil. Remove your chicken from the marinade and pat it dry with a paper towel. The reason for this is that if wet it will cook but steam your chicken so you wont have any texture or color on it. I cooked my chicken for about 10 minutes and drained the pain dry about three times to keep the pan as dry as possible. Remove your chicken and set it aside. Your plan will be be black from the soy sauce at that high of a heat in a dry pan. Give it a wipe clean.

4. If your sauce is to your liking then you are about 5 minutes from plating. Back to the wok or large non stick pan, I added my hard veggies and keeping broccoli out until the very end. I cooked these for about 5 minutes and then added my chicken back to warm it through (see below) IMG_0266

5. Right before serving, add your sauce to the pan and turn off the heat. Microwave your rice for 90 seconds and plate it. Stir and cover everything with your sauce until coated. Serve and enjoy the sweat.

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Pineapple Broccoli Salad

Pineapple Broccoli Salad

  • Servings: 2
  • Difficulty: easy
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Pineapple Broccoli Salad
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I planned to make Huli Huli chicken and while it had some sweet it also was spicy and tangy looking. Since the sauce had pineapple juice and was Hawaiian I decided to somehow marry up pineapple and broccoli.
I also wanted to stay cold and use raw broccoli. I remember a salad side that is served at local place called “Short Stop”. Jill and I would always get the broccoli salad as a side. So that shaped and steered me into coming up with this recipe.

It’s fresh, crunchy, cold with a touch of sweetness.

Ingredients:
Couple of Crowns of Broccoli (diced up)
1/4 cup of diced pineapple (tiny pieces)
1/4 cup sunflower seeds
1/4 cup walnuts
4 green onions diced
2 strips of crispy bacon
1/2 cup of Duke’s Mayo
3 tbs of sugar
2 tbs of white vinegar

Directions:
1. Super easy. Dice it all up and then make mix your wet ingredients. The broccoli is raw and crisp so the longer it is in the sauce the less crunchy it will be. I say 30minutes is a good time in the sauce.

2. Make your crispy bacon by baking for 50 minutes on 300 or microwave for about 3-4 minutes(stopping about every 40 seconds to check on it) Crumble on top of the served salad.
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Roasted Salmon Garlic Broccoli Asparagus Pasta

Roasted Salmon Garlic Broccoli Asparagus Pasta

  • Servings: 4
  • Difficulty: easy
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Roasted Salmon Garlic Broccoli Asparagus Pasta
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Lame name but delivers on taste. I typically make a couple of runs to the grocery per week. My first run is typically Sunday afternoon. So prior to that run I have a lot of items left that need to be used and consumed.

On hand I had a bunch of asparagus, a little broccoli and half a head of garlic. I pulled out a salmon filet from the freezer and decided I would whip up a pasta dish. To be frank, nothing about any of the above ingredients excites Jill. So she took a bath following her treadmill time and I went to work.

This little comfort dish really turned out fantastic. The roasted veggies imparted a nuttiness, the Parmesan and salami give a salty savory flavor. The peas would pop with sweetness and finally the goat cheese gave it a tangy creaminess.
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Ingredients:
Salmon Filet
Bunch of Asparagus
About three small crowns of broccoli
6 cloves of roasted garlic
1 cup of peas
3 tbs of diced salami
2 cups of Pasta (Bow tie)
3 tbs of Goat Cheese
2-3 tbs of grated Parmesan
1 cup of pasta water
2 tsp Red Pepper chili flakes
Balsamic Vinegar
Olive oil
1 tbs of Black Pepper
3 tbs of Butter

Directions:
1. Dice up your asparagus and slice your broccoli. In a 400 degree oven cover the veggies with oil, balsamic, salt and pepper. Also cut the top of the your garlic bulb off, drizzle olive oil and wrap in foil. Put that pan in the oven for about 20mins-30mins. IMG_9166

2. While the veggies are roasting, remove your peas from the freezer, prep your salmon filet with oil and a little salt. Dice up your salami finely.

3. When the veggies are done. Lower the oven to 300 degrees. Remove the veggies from the pan and add your salmon and roast it for about 15 minutes. Remove it at medium rare. You will be putting it in with the pasta in a pan and it will cook a little more. IMG_9170

4. Cook your pasta in salty boiling pot of water. Cook it al dente so hat it retains a little chew to it. Scoop about 1 cup of the pasta water to use to thin out the pasta.

5. So now everything is cooked and chopped. Let’s put it all together. In a large skillet on medium low heat, melt the butter. Add the peas, diced roasted garlic and diced salami. IMG_9172

Stir in the goat cheese and red pepper flakes and pepper. Let the goat cheese melt down so that is can coat everything nicely. Now add your pasta and stir and coat well. At this point you will likely need to add a half cup of pasta water while stirring.

Now fold in the roasted asparagus and broccoli. IMG_9173

Finally gently fold in your flaked salmon followed by grated Parmesan cheese. You make need to add a little more pasta water to keep it shiny and moist. Serve and enjoy…

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Orange Chicken and Broccoli Stir Fry

Orange Chicken and Broccoli Stir Fry

  • Servings: 3
  • Difficulty: easy
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Orange Chicken and Broccoli Stir Fry
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Jill saw an episode of Pioneer Woman where Ree talked about how she and her daughters like Orange Chicken from Panda Express. She also posted a recipe where she tried to replicate it. I do like a stir fry but lean towards Thai over Chinese. So I bumped up the spice level and also the Soy and Rice Wine Vinegar.

I really need to lose some weight so decided I wouldn’t fry the chicken. Also I wanted to add some broccoli and the crunch of water chestnuts. Although I forgot the water chestnuts as luck would have it but will keep them on the ingredients.

The flavors turned out great. Spice and heat masked underneath a sweet “orangey” sauce. I wish I would have been more patient in the reduction of the sauce to let it thicken up a bit. No impact on the flavor but just the texture and consistency. Hope you enjoy a healthier and “spicer” version of Panda Express.
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Ingredients
2 Chicken breasts or thighs cut into bite sized pieces
1 Head of broccoli
1 jalapeno (seeded and diced)
Handful of shredded carrots
Water Chestnuts (optional)
Brown Rice (optional)
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Orange-Soy Sauce:
¾ cup of fresh Orange Juice
2 tbs of GF Soy Sauce
2 tbs of Rice Wine Vinegar
2 dashes of Sesame oil (little goes a long way)
2 tbs of Chili Oil
1 tbs of Honey
2 cloves of garlic (pressed or zested)
2 tsp of fresh grated Ginger
2 tsp of Red Chili Flakes
1 tbs of Sriracha
Pinch of Salt

1 tsp of Cornstarch
¼ cup of water

Garnish:
Green onions
Orange zest
Rice

Directions:

1. Cut your chicken into bite sized pieces. Put them in a bowl and shake some soy sauce on the raw chicken and some vinegar. Just a light coating. In a Wok or large pot on medium heat add your chili oil and your sesame oil. Cook your chicken until browned and then remove from the pot and set aside.
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2. Start your sauce by adding all the ingredients (except the cornstarch and water) into the same pan and whisk until it starts to thicken (7-10mins). Then to thicken it even more, mix the ¼ of water and cornstarch together and then pour it directly into the mixture and continue to stir.

3.Chop up all your veggies and divide into 2 bowls. One with orange zest and garlic and then the other with your sturdy veggies (broccoli, carrots, jalapenos) est of them.

I then added my sturdy veggies and mixed them for about 3 mins and then added the garlic and orange zest. One note is if you like more crunch or raw broccoli you can cut it larger and soften it in less time. Mix until the sauce until everything is coated evenly. IMG_9063

4. Serve over rice and garnish with a little orange zest, green onions and Sriracha.
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