No Brainer cooking: menu 4.10.13

We’re going Asian this week! It’s nice to have a few complimentary flavors. The recipes I adapted from for potsticker soup and fried rice I made healthier by reducing the amount of oil (drastically), using water in the soup, and using egg whites.

Here’s our menu:

  1. Slow cooker beef & broccoli (from Emily Bites)
  2. potsticker soup
  3. Bacon & egg fried rice
  4. BBQ chicken pizza (ok, it’s not Asian, but sometimes you need a break)

Our grocery list is:

  • 1 lb uncooked lean & trimmed boneless top round roast of beef, sliced thin and cut into bite-sized pieces (I bought “beef stew pieces” and then sliced it, trimming excess fat)
  • 3 boneless chicken breast halves, cooked and cubed
  • 1/4 lb. bacon, cut into strips
  • 1 (14.5 oz.) can low sodium beef broth
  • 2 (14.5 oz.) cans low sodium chicken broth
  • 3 (14.5 oz.) cans veg-all (peas and carrots)
  • Optional: 1 small can chopped pineapple, drained
  • 1 package Gyoza (Potstickers: Pork, Chicken, Shrimp or Vegetable)
  • 1 (10 oz.) package frozen green peas, thawed (or 1 (14.5 oz) can peas, drained)
  • 2 cups frozen broccoli florets/pieces (either 1 bag frozen or 2 heads raw broccoli, rinsed and chopped. You do not need to thaw the frozen broccoli)
  • 1 red pepper, rinsed, de-seeded and chopped
  • 1 onion (red preferable), 1/2 thinly sliced and the other half chopped
  • 1 bunch green onions, rinsed, chopped and divided in 1/2
  • 1 bag baby spinach
  • 1 bunch fresh cilantro or basil, rinsed, chopped and divided in halves
  • 1 cup hickory flavored barbeque sauce (or any bbq sauce)
  • 1 (12 inch) pre-baked pizza crust (I actually make the crust using my bread maker. Yum!)
  • 3 eggs, lightly beaten (or 3/4 c. egg whites)
  • 1 cup smoked Gouda or part-skim Mozzarella cheese, shredded (this is 1/2 of the 2 cup bag. I actually use the whole bag)

Things you should already have in your pantry include:

  • 1.75 cups low sodium soy sauce (use 1/2 cup in two recipes, 1/4 c. in the other recipe)
  • brown sugar
  • 1 T sesame oil (found by the other Asian products. However, I just used olive oil, because I have it.)
  • 6 garlic cloves, minced and divided into thirds
  • 2 Tbs. cornstarch or flour
  • 1 1/2 cups uncooked white rice
  • 3 cups water (to cook the rice)
  • salt & black pepper to taste
  • Olive Oil
  • Hoisin sauce

A. First, make your white rice:

Prepare 1.5 cups of white rice according to directions. When finished cooking, remove from pot and place in the freezer to cool. This will be used in the last step for your fried rice.

IMG_5653-31B. Now, prepare your slow-cooker beef & broccoli:

1.    Combine the 1 can beef broth, 1/2 c. soy sauce, 1/3 c. brown sugar, sesame oil and 2 cloves minced garlic in your slow cooker and stir together to combine. Add the uncooked beef pieces and mix until the beef is covered by the liquid.
2.    Turn crock pot temperature to low and cover. Cook for 4 hours (the original recipe says 6 but my beef was perfect after 4 hours, so check to see if yours is done at 4 and if not you can add more time) until the beef is cooked through.
3.    Remove 4 tablespoons of the liquid from your slow cooker to a bowl and stir in 2 tablespoons of cornstarch or flour. Once combined, add the cornstarch mixture back into the slow cooker and mix in thoroughly. Add the broccoli and stir in. Re-cover the slow cooker and cook on low for another half hour.

79MainImageC. Then, begin your potsticker soup:

  1. Coat the bottom of a large stock pot with oil (about 2-3 tablespoons) and lightly fry the gyoza over medium-high heat until they get some nice browning on both sides (about 10 minutes). Remove and set aside.
  2. Add 1 Tbs. olive or sesame oil to the stock pot and add 2 cans of veg-all. Saute the vegetables in the pot, 2-3 minutes.
  3. Add the 2 cans chicken broth and 2-3 cups of water to the pot and bring to a slow simmer. When the soup gets some energy, toss in the spinach, 1/2 bunch basil or cilantro, 1 Tbs. hoisin sauce and approx. 1/4 c. soy sauce. Add more oil if desired.
  4. When the soup is officially simmering, add the potstickers and cook according to the directions on the package.
  5. Reduce heat to low, cover and allow to simmer approx. 10 minutes.

the-skinny-bbq-chicken-pizzaD. Next, make your BBQ chicken pizza

  1. Preheat oven to 425 degrees F (220 degrees C). In a saucepan over medium high heat, combine chicken, barbeque sauce, 1/2 bunch chopped cilantro, and pineapple (optional). Bring to a boil.
  2. Spread chicken mixture evenly over pizza crust, and top with cheese and onions. Bake for 15 to 20 minutes, or until cheese is melted.

bw2c05_fried_rice_lgE. Last, make your fried rice

  1. Retrieve your chilled white rice from the freezer.
  2. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside, saving grease in the pan.
  3. Saute 1/2 chopped onion and red bell pepper in the pan. Remove and set aside.
  4. Spoon 2 tsp olive oil into the skillet with the bacon fat. Saute 2 cloves minced garlic in the pan until golden.
  5. Stir in rice; break up any clumps and toss to coat with oil. Stir in bacon, 1/2 c. soy sauce, 1 Tbs. hoisin sauce, sauteed pepper and onion, 1 can veg-all, and 1/2 bunch green onions.
  6. Pour the 3 beaten eggs over the rice mixture. Stir and cook until heated through, approximately 3 minutes and until eggs are no longer shiny.
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About wordlytraveler

I am a simply a girl with a head full of ideas. I love reading blogs. I love traveling. Cooking. The beach. Stuff Kids say. Speech Therapy. Running. Yoga. God. DIY Projects. Painting. Books, especially children's books. You will find all of this and more on my blog. I hope to write every week, at least September-May. I welcome your feedback. Thanks for reading!
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