Chicken and Rice Stir Fry

5

Quick, healthy and tasty dinner option

4
2 tablespoons low sodium soy sauce or Tamari
1 tablespoon honey or maple syrup
1 tablespoon oil
1/2 pound ground chicken
1 small garlic clove, minced
1 teaspoon minced fresh ginger
1/2 cup grated carrots
1/4 thinly sliced green onions
1/2 cup frozen peas, defrosted
1/2 broccoli, chopped
2 cups cooked brown rice, use frozen to save on time
Combine and mix the soy sauce and honey in a small bowl and set aside. Heat the oil in a large saute pan over medium-high heat. Add the chicken, garlic, and ginger and saute for 3 minutes, or until the...
See the full directions on my site
Nutritions

Calories
593

Sodium
719mg
29% DV

Fat
10g
16% DV

Protein
20g
41% DV

Carbs
102g
34% DV

Fiber
7g
28% DV

A Spanish omelette is also known as tortilla de patatas in Spain where it is a tapa and it consists of just four ingredients plus seasoning. It is a Spanish classic dish for very good reasons. It is simple to make, it is nutritious and absolutely delicious. Oh, Spanish tapas!! Aren't these simply the best?



6 large eggs
1 large onion I used red organic
3 med potatoes sliced or cubed
2 tbsp olive oil
1/2 tsp salt
1/2 tsp black pepper or some chilli flakes/cayenne pepper
6 tbsp parsley fresh -chopped (optional)
1 med red pepper (optional) added in this recipe
4

1. Wash, peel and slice the potatoes, rinse them again and allow them to drain in a colander while you prepare other ingredients.
2. Peel, wash and shred the onion and add to the potatoes ready to be...
See the full directions on my site

Nutritions

Calories
113

Sodium
377mg
15% DV

Fat
7g
11% DV

Protein
6g
12% DV

Carbs
7g
2% DV

Fiber
2g
9% DV