SIMPLE + QUICK + HEALTHY Stir-Fry for Dinner

Stir-fry is one of my go to meals. Its very easy to make, it doesn’t take long, you can customize it to your own liking, and its HEALTHY. Typically I use Smart chicken and add veggies. I’m on a super tight budget due to my internship this year, so I can assure you, that you can fix this on a budget – skip the meat altogether if its too expensive, check prices on frozen veggies or just buy the veggies that are on sale, use rice to fill up without running up the cost – there are many ways to make it affordable while still getting all your nutrients. Below I’ve listed many ideas! Mix and match to make your own!

Protein: Chicken, beef, fish, shrimp, even ground beef (?), pork (?), possible vegetarian options

Vegetables: really anything! My favorites – peppers, carrots, onion, broccoli – I often by the frozen pack of “stir-fry” veggies, they make plenty for leftovers and make my stir-fry loaded with  veggies.

Grain: rice, quinoa

Extra: any sauces or spices

I simply cook the chicken, add the veggies, and steam/cook them until tender! Easy peasy!


Happy cooking and eating healthy – xxx Kel



2 cups All Purpose Gluten Free Flour
1 tsp xanthan gum
1/2 tsp salt
1 extra large egg
1 Tbsp unsalted butter at room temperature
2 Tbsp olive oil
1/2 to 2/3 cup warm water

1. In a food processor or mixer, combine all ingredients; except water, and blend together until well blended. Let it go for a couple of minutes to activate xanthan gum.
2. After blending, add the water in a slow steady stream until the dough comes together into a ball. A stiff ball, play dough like consistency.
3. Divide the dough into 4 balls, and roll between plastic wrap or parchment paper to 1/8″ thickness (about the thickness of a nickel). Don’t roll too thin or pasta will fall apart, but left toot thick, it will be gummy.
4. Create whatever pasta shape you desire, noodles, lasagna noodles, even ravioli!
5. Cook pasta in boiling, well salted water. Cook in thirds for 8-12 minutes for each third of the batch. (Note: this pasta can also be used un-boiled in lasagna. Just layer in uncooked pasta with sauce and cheese and bake covered for the first 30-45 minutes, and then uncovered for approximately 15 minutes.)

Recipe from a Hyvee cooking class, Karen Hanson

Triple Chocolate Brownies — GLUTEN FREE!

2 sticks unsalted butter
8 ounces fine-quality bittersweet chocolate
5 eggs
2 cups sugar
1 tsp gluten-free vanilla
1/3 cup sweet rice or brown rice flour
1/3 cup almond flour (or any finely ground nut flour or tapioca starch)
1/2 tsp xanthan gum
1/2 tsp salt
1/2 cup unsweetened Dutch process cocoa or Hershey’s cocoa
1 cup additional chocolate chips or other chip, if desired

1. Preheat oven to 350 degrees F. Spray metal 9″ by 13″ baking pan with non-stick spray.
2. Melt chocolate and butter together in microwave or over a double boiler, being careful not to burn the chocolate.
3. Beat the eggs in a mixer until pale yellow. Add the sugar and vanilla and beat until mixed well. Add the slightly cooled melted chocolate/butter mixture and beat until incorporated. Add all of the remaining ingredients, mixing as you do.
4. Pour batter into prepared pan. Bake 25-30 minutes, until brownies pull away from the sides of the pan. They will remain somewhat fudgy in they middle.
5. Cool, slice, and eat in moderation.

Original recipe from Jo Tomlinson, received at a Hyvee cooking class.

Sicilian Garden Salad With Italian Vinaigrette

Italian Vinaigrette

1/2 c mayonnaise
1/3 c white wine vinegar
1 tsp vegetable oil
2 Tbsp corn syrup
2 Tbsp Romano cheese
2 Tbsp Parmesan cheese
1 garlic clove, minced or 1/4 tsp garlic powder
1/4 tsp Italian seasoning
2 Tbsp chopped fresh parsley, optional or 1/2 tsp dried parsley flakes
2 Tbsp lemon juice
sugar (optional, to taste)

1. Place alli gredients in bowl.
2. Whisk together until well blended.


8 cups bits size salad greens, washed and dried
4 slices red onion, separated into rings
1/4 cups pitted black olives
2-4 pepperoncini peppers
1/2 cup grape tomatoes, halved
1/2 cup croutons
Garnish: freshly grated Romano, or Parmesan cheese

1. Place lettuce in salad bowl.
2. Add red onions, black olives, pepperoncini, tomatoes, and croutons.
3. Add plenty of Italian Vinaigrette and toss.
4. Sprinkle freshly grated cheese over the top and serve.

Makes 4-6 servings.

I got this recipe from a Hyvee cooking class.



Slow-Cooked Chicken Fajitas

1 pound boneless skinless chicken breasts or thighs
1 yellow onion, julienne
1 bell pepper, julienne
1 tsp salt
1 tsp chili powder
1 tsp cumin
1/2 teaspoon onion powder
1/2 tsp garlic powder
1/4 cup chicken broth
Flour tortillas
Fajita toppings of your choice: shredded lettuce, shredded cheese, salsa, tomatoes, guacamole, sour cream or Greek yogurt,etc

Combine onion, peppers, and chicken in a crockpot. Sprinkle the spices over the top and stir gently to combine. Pour the chicken broth over top. Cover and cook on low for 7 hours (or on high for 3 to 4 hours). Remove chicken from the crockpot and shred with two forks. Add the chicken back to the crockpot, mixing it in with the veggies and juices. Serve meat mixture with slotteds poon on tortillas, top with a squeeze of fresh lime juice and your choice of toppings.

Serves 4 to 6

Recipe from Cafe Tecumseh magazine, Volume 3 Issue 6 Page 9