Posts tagged ‘chicken’

September 26, 2011

Kabocha Casserole

I knew I had to recreate Susan’s pumpkin + black bean casserole the moment I saw it. Using thinly-cut layers of squash in place of noodles to create a casserole?  Brilliant!

I had half a kabocha squash hanging out in my fridge from the farmer’s market, so although kabocha is much richer than your typical pumpkin, I figured I could use it to make a version of this dish that suited my family’s needs.  I also upped the protein content by using some sustainable chicken breast, but you could easily keep this recipe vegan by omitting it.

The recipe did not disappoint, and it’s a good thing, because Ben and I will be eating left overs for the next few days!  

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Kabocha Casserole

[ingredients]

~1 lb. kabocha squash/pumpkin [about 1/2 a kabocha or 1/2 a small pumpkin]

[filling]

  • 1 medium onion – finely chopped
  • 1 small bell pepper – finely chopped
  • 3 cloves garlic – minced
  • 1 1/2 c cooked black beans [or one can] – rinsed + drained
  • 1 15oz. can tomatoes [diced/halved] – liquid reserved
  • 1/2 c corn – fresh or frozen + thawed
  • ~ 12 oz. chicken breast – cooked + shredded [I boiled mine beforehand]
  • 1 1/2 tsp cumin
  • 1 1/2 tsp chili powder

[topping]

  • 3/4 c milk [dairy or non-dairy] – I used almond milk
  • 1/2 c nutritional yeast
  • 3 Tbsp cornstarch
  • 1 Tbsp dijon mustard
  • 1 tsp paprika
  • 1 Tbsp tahini

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Combine all filling ingredients and set aside. 

Cut your squash into thin [~1/4’’] slices and set aside.

Preheat oven to 425 degrees and coat a casserole dish with olive oil. 

Layer your casserole [from the bottom up]:

  • 1/3 of the pumpkin slices
  • 1/2 the chicken + bean mixture
  • 1/3 of the pumpkin slices
  • 1/2 the chicken + bean mixture
  • 1/3 of the pumpkin slices

Blend together the topping ingredients and pour it over the top layer or pumpkins, being sure to evenly coat the casserole. 

Cover with foil and bake for 30 minutes.

Remove the foil and continue to bake for another 20 minutes, or until the top is brown and the pumpkin is tender. 

Enjoy!  Makes 12 servings. 

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Aloha Pumehana. Whether you’re here to find balance, wholesome recipes or inspiration, I hope you enjoy the posts.  Please subscribe to Green Plate Dinners to receive automatic updates and be the first to read new posts for free!

August 9, 2011

Miso-Ginger Chicken Wraps

When Ben and I decided to add meat back into our diet, we made it clear that there were guidelines:

  • all the meat we consume must be: cage-free [humanely raised], free of antibiotics + hormones, organically-fed
  • we only support conscious and sustainable companies
  • locally-raised animals and companies get extra props

And because the system is so corrupt nowadays, we made a vow to thoroughly research where our meat is coming from, not only for the sake of our physical bodies, but for environmental and global reasons. 

While buying cage-free organic meat is a bit more costly, Ben and I see our health as our biggest priority and are okay with spending a little more to ensure healthy fuel for our active lives. 

Of course, I still find ways to save. Winking smile

We really like having cooked chicken breast on hand in the fridge for quick protein fixes [to top salads with/throw into a stirfry].  Rather than buying prepackaged [sodium-filled] breasts or even boneless-skinless breasts, I’ve found that purchasing chicken breasts with the rib from the meat counter is much cheaper!

I boil the chicken in water for 30-45 minutes, until it’s cooked through, remove the skin and bone [seriously, it’s not that difficult], and have a healthy source of protein ready to go for meals!

This meal, for example, took Ben and I less than half an hour to put together on a busy weeknight.  He got started on cooking the veggies while I made the sauce.  As we enjoyed our green plate dinners, we talked about how flavorful this dish was, yet how simple it was to put together! 

*Variations: Cook in raw chicken breast with the onion if you don’t have boiled chicken on hand / Omit the meat altogether and make this dish vegan.

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Miso-Ginger Chicken Wraps

[ingredients]

  • 1 head lettuce [we used fresh manoa lettuce!]

[sauce]

  • 2 Tbsp rice vinegar
  • 1 Tbsp miso paste – I used mellow white miso
  • 4 cloves garlic – minced
  • 1 Tbsp ginger – grated/minced
  • 3 Tbsp toasted sesame seeds [to toast them yourself, place seeds in a pan over medium heat until toasted – watch carefully as they burn quickly!]
  • 1 tsp Tamari [or other soy sauce/liquid aminos]
  • 2 Tbsp water [or more to thin]
  • pepper to taste

[filling – we used what we had in the fridge, so you could easily sub/add to this!]

  • 1/2 small onion – diced
  • 2 stalks celery – chopped
  • 2 carrots – chopped
  • 1 zucchini – chopped
  • 1 small head broccoli –chopped
  • 1 bunch kale – chopped
  • ~8 oz. chicken breast [ours was already boiled] – chopped into small cubes

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Place all sauce ingredients in a bowl and whisk to combine.

Wash the lettuce, break off each piece to use as wraps and set aside. 

In a medium pan, saute onion, celery, and carrot on medium-high heat until onion is translucent. 

Add in all the other veggies [except kale], and cook through.

Add in kale and chopped [cooked] chicken last; heat through

Pour the sauce over top, and mix it together.

Place filling into lettuce wraps, and enjoy!

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So quick and easy.  So delicious.  And such great nutritional value! 

Are you willing a little more for things that are important to you?  Is it important to you to research where your food comes from?     

Aloha Pumehana. Whether you’re here to find balance, wholesome recipes or inspiration, I hope you enjoy the posts.  Please subscribe to Green Plate Dinners to receive automatic updates and be the first to read new posts for free!

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