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Recipe: Egg Roll in a Bowl

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Ingredients:

Meat

  • 1 lb. ground turkey or beef

Produce

  • 5 cups shredded cabbage
  • 1 cup shredded carrots
  • 3 cloves minced garlic
  • 1/2 tsp grated fresh ginger
  • 1 chopped green onion
  • 1 1/2 cup diced sweet onion

Canned Goods

  • 1/4 cup chicken broth

Baking & Spices

  • 1/4 tsp pepper
  • 1/2 tsp salt
  • 1 sesame seeds, toasted

Oils & Vinegars

  • 2 tsp apple cider vinegar
  • 2 tbsp olive oil
  • 1 tsp sesame oil, toasted
  • Nuts & seeds
  • 2 tbsp coconut aminos

Directions

  1. Sauté olive oil and ground turkey in a large sauté pan over medium heat.
  2. Cook for 5-6 minutes, or until turkey is almost cooked through.
  3. Push turkey to the side of the pan and add onion and the other tablespoon of oil.
  4. Sauté for 3-4 minutes.
  5. Add shredded carrots, garlic, and ginger and sauté for 2 minutes. Stir the vegetables and turkey together.
  6. Pour chicken broth in the pan and scrape the bottom of it to deglaze it.
  7. Add cabbage, coconut aminos or soy sauce, vinegar, salt, and pepper. Stir well and cover with a lid.
  8. Reduce heat to medium-low and cook for 12-15 minutes, or until cabbage is to your desired tenderness.
  9. Just before serving add toasted sesame oil and stir to combine.
Egg Roll in a Bowl

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Recipe: Chicken Curry

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Sedalia, Colorado, can be prepared in 40 minutes. The people who eat it, however, will think you spent hours crafting it.

It is a low-calorie entree (362 calories per serving), and is also low in carbs, sodium, and cholesterol.

Andrea Ogg uses low-sodium chicken broth and says you can use low-sodium canned tomatoes—although she says fresh tomatoes are preferred.

Ingredients:

Spice blend

  • 1 1/2 tsp ground coriander
  • 1 tsp ground cumin
  • 1/2 tsp turmeric
  • 1/2 tsp fennel seeds, crushed in a small bag with a meat mallet
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground black pepper
  • 1/4 tsp ground mustard
  • 1/4 tsp ground cloves

Curry

  • 2 Tbsp olive oil
  • 1 small yellow onion, chopped (1 cup)
  • 4 garlic cloves, minced (1 1/2 Tbsp)
  • 1 Tbsp peeled and minced fresh ginger
  • 1 cup low-sodium chicken broth
  • 3/4 cup drained canned low sodium diced tomatoes or peeled, seeded, diced fresh tomatoes (preferred)
  • Salt, to taste
  • Cayenne pepper, to taste
  • 1 1/2 pounds boneless skinless chicken breasts, diced into 1 1/4-inch cubes
  • 1 tsp cornstarch mixed with 2 tsp water (optional— I have not needed this)
  • 1/3 cup heavy cream
  • 2 Tbsp chopped cilantro

Directions:

  1. In a small mixing bowl whisk together all the spices in the spice blend, set aside.
  2. Heat olive oil in a 12-inch non-stick skillet over medium-high heat.
  3. Add in onion and sauté until slightly golden brown, about 4 – 6 minutes.
  4. Add in garlic and ginger, sauté 30 seconds more then add in spice blend and sauté 30 seconds.
  5. Pour in chicken broth and tomatoes and bring to a boil, then reduce heat to medium-low, cover and simmer 5 minutes.
  6. Pour mixture into a blender then cover with lid and remove lid insert, cover opening with a clean folded kitchen rag.
  7. Blend mixture until well pureed and smooth then return to skillet and heat skillet over medium-high heat.
  8. Season sauce with salt and cayenne pepper (start with about 1/2 tsp salt and a few dashes cayenne then add more to taste) then add in chicken.
  9. Bring to a simmer then reduce heat to medium-low, cover skillet with lid and simmer until chicken has cooked through, stirring occasionally, about 8 – 12 minutes.
  10. During the last minute of cooking stir in the cornstarch and water slurry if desired, to thicken sauce slightly (or if needed thin with a little chicken broth).
  11. Stir in cream then serve warm with fresh cilantro leaves as garnish.

The recipe recommends serving over rice, but we do not as rice is simply empty calories. If you need a carb with it, go with freshly toasted naan. Much tastier!

Chicken Curry
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