Recipes

Hearty Beef and Veggie Chili

This chili is an all-time favorite at our house for two reasons: It’s incredibly easy to make and it’s delicious.

Oh, and it contains a huge helping of veggies in it, which makes my little nutrient-density-loving heart happy.

My kids love it topped with cheese and I love it served over brown rice or a sweet potato. We even eat it with Frito-style chips sometimes. It is also something that is super easy to freeze and thaw, so I almost always make a double or triple batch of it. This let’s us have a super fast meal on a weeknight if needed, that’s still super healthy.

Ingredients

  • 1 lb of high quality ground beef or bison
  • 1 can of diced tomatoes (no salt added)
  • 1 can of black beans
  • 1 can of garbanzo beans
  • 2 cans of pinto beans
  • 1 8oz can of diced green chilis (optional)
  • 16 oz of diced root veggies of your choice (for this, I love using the Healthy 8 veggie blend from Trader Joe’s. Here’s a copycat recipe in case you don’t have TJ nearby or need ideas)
  • 1/2 medium onion, diced
  • 1 TBSP olive oil
  • 2 TBSP chili seasoning
  • 16 oz organic beef bone broth

Instructions

Open all of the cans of beans, chilis, and tomatoes. Drain the water from the beans, but do NOT drain the tomatoes or chili.

In a large pot, heat the olive oil over medium heat and brown the ground meat, until it is cooked through. Add in the diced onion and stir occasionally until the onion softens and releases its water. Then add in the chili seasoning and stir until everything is evenly coated.

Add in the 16oz of chopped root veggies. Cover and cook until the veggies are softening (but not cooked through). If the veggies or meat is sticking to the bottom of the pan, you can add a few oz of the beef stock in this step to prevent that.

Once the veggies have begun to soften, add in the diced chilis if you are using them. Mix thoroughly. Next, add in the diced tomatoes and all of the beans. Stir the mixture to evenly distribute.

Finally add in the remaining bone broth and bring the chili to a simmer. You can simmer in as little as 10 minutes, or wait up to two hours to serve if you keep it over very low heat. You can also add the chili to a crock pot at this point and cook on low heat for up to 6 hours.

If you made a double batch, separate half of the chili out to freeze once is it cooked. Wait until it is cooled to room temperature before placing in a freezer bag and freeze it flat for easiest storage and thawing.

Health & Wellness, Time Management, Uncategorized

The UnFancy Recipes

This is the second post in my Home Cooked with Takeout Effort series and it is going to focus on what I call Un-Fancy recipes. Too often, when we look for recipes online we find something that sounds too complicated, has too many ingredients, and takes too long to make. We don’t have an hour and 10 minutes on a weeknight to juillene carrots or chop up 10 different vegetables. We don’t have the time to brown the roast on all sides in ghee before cooking it for 20 minutes per pound. Then on “good days” where we actually do make a recipe we found online, we end up with too many dishes to wash, portions that were too small, and specialty ingredients that we don’t know how to finish before they go bad. So we feel like we wasted our time and money. All this often has a detrimental effect on our confidence in the kitchen “I’ll never be able to do that” or “I definitely don’t have that kind of time” or “Its ultimately a waste overall”

Here’s the secret though: most of us who cook regularly do not make things that are listed on a foodie blog. We cook in an Un-Fancy manner. We cook in a way that doesn’t seem worthy of posting online because the ingredients and steps are so simple. We use a standard “formula” to answer the “what’s for dinner?” question and go from there. It’s all very unglamorous. But it’s also very easy to learn, to implement, and to keep doing regularly.

This is my standard formula for a meal: make one protein, one starch/grain, and one veggie. I try to make sure the veggies are double the weight of whatever protein I am making. Thats it. The table below lists out examples of what falls into each of these categories.

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Now that we understand the formula, how do we keep it from getting “boring”? The secret here is keeping a few staple ingredients on hand and having several go-to spice blends. A huge hang up with recipes in general is that they cal for 1/2 teaspoon of 4 different spices, 1 teaspoon of 2 additional spices, and a tablespoon of 3 different sauces. Measuring out all of that (and even having all of it on hand) is a huge PITA (pain in the @#$) and time consuming. Having staple spice blends on hand eliminates this problem, while keeping your food super flavorful and delicious (and healthy to boot!). Here’s what I keep on hand in our kitchen:

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In addition to the spice blends, you want to have a few staple cooking ingredients on hand. These are a way to flavor your food without a lot of hassle. Keeping this list short helps you to use everything regularly. Using these regularly also has the added benefit of helping you learn how to use them efficiently and effectively to add flavor to meals. Here is a list of our family’s staple ingredients: olive oil, avocado oil, jar of minced garlic, apple cider vinegar (ACV), basalmic vinegar, lemon juice (get a glass bottle for way less hassle and many more uses than squeezing lemons), lime juice (optional, lemon works in most cases), amminos (healthy substitute for soy sauce), and avocado oil mayonnaise.

Ok, now how do we make this all work out to be easy meals that take you less time to make than takeout or delivery? Well, if you have a convection oven at home, you’ve hit the JACKPOT of easy home cooked dinners. In a convection oven, you can cook items on every rack in the oven at the same time. I will often place whichever baked chicken thighs we are having on the top rack, a pan of veggies on the middle rack, and a pan of carrots or potatoes (for the starch) on the bottom. The whole meal takes 35 minutes to be done once its in the oven, but it takes YOU only the 5-10 minutes of prep time to be actively “cooking” in the kitchen.

If you don’t have a convection oven, never fear! You can either roast your chicken and veggies side by side on the same rack and use an “instant starch,” OR you can use a steamed/sautéed veggie option. And if all else fails, a bag of salad is a great go-to option for the veggie choice (just be careful with the dressing, since they are often loaded with excess sugar).

Here are a few pictures showing how we usually combine items from the Un-Fancy Recipes. I encourage you to try this out ONE TIME this week. Swap out ONE take out or fast food run with one of these. When you do it, let me know how it worked!

Recipes

Un Fancy Baked Chicken

As a part of my Un-Fancy Recipe series, I talked about baking protein for a main course. The basic recipe involves a package of boneless and skinless chicken thighs, your oven preheated to 375F, and a pyrex dish. You place the chicken in the dish and cover with whatever “toppings” you want to use to make it flavorful. Then bake uncovered for 35 minutes and voila! Delicious chicken!

Here are some of our family favorites for “toppings” for the chicken

Artichoke chicken: Cover with a jar of marinated artichokes. You can actually dump the entire jar on the chicken, liquid and all

Greek Chicken: Cover with a jar of pitted Kalamata olives. You can dump the entire jar over the chicken as well, but if there is a lot of liquid, you may want to drain a bit of that first

Curry Chicken: Drizzle chicken with about 2 TBSP of avocado oil. Sprinkle 2 TBSP of curry powder over the chicken. You can use your hands to make sure the spice and oil evenly coats the chicken.

Summer Herb Chicken: Drizzle chicken with about 2 TBSP of Olive Oil. Sprinkle 3 TBSP of an herb blend over the chicken (we like Herbs de Provence, Sunny Paris Seasoning, and Fines Herbes)

Italian Chicken: Cover chicken with some Italian Seasoning (Past Sprinkle Seasoning). Add a half jar of marinara sauce over the chicken.

Pesto Chicken: Cover with a jar of pesto sauce.

You can also make some great baked chicken options using chicken breasts in much the same way as you do with the chicken thighs. When using chicken breasts, I like to cut them in half first so they are not as thick. This ensures they will cook correctly in the 35 minute timeframe.

 

Recipes

Un Fancy Roasted Veggies

Roasting veggies is definitely a family favorite and can be the key to learning to like a LOT of vegetables that you thought you hated. Often when we were kids, we may have been served veggies that were boiled, steamed, or overcooked. They don’t take great that way! So we go through life thinking we hate zucchini when really, we hated how it was prepared. Learning to roast veggies could be the game changer your family needs to start eating more of these nutritional powerhouses.

The hardest part about roasting veggies is getting them cut into pieces that are the “right” size for roasting. You want to make sure that your veggies are cut into bite sized pieces. This helps them to cook faster and makes them easier to serve. Some vegetables are generally easy and quick to chop up (like zucchini and summer squash), some are easy but not as quick (like brussels sprouts and carrots), and others can be more challenging (like sweet potatoes and inter squashes). There are a couple of ways to approach this: if you have time to pre-cut your veggies on a day off definitely do that (they will keep for 5 days in the fridge) OR go ahead and buy the pre-cut veggies from the store.

Another great option for roasting veggies is to get frozen veggies. Yes, FROZEN. A lot of people shy away from frozen vegetables thinking that what is in the “fresh produce” section is better for you, but this is not necessarily the truth. Frozen vegetables are picked when they are ripe and frozen right away, which preserves their nutrient content. A lot of the time, the fresh produce in your store was picked when it was still green and ripened using gas on the shipping trucks/vessels on it’s way to the store. This means it can have fewer nutrients than the frozen veggies! (This is particularly true if you life in the icy north in the winter time.)

The general veggie roasting recipe is as follows: Preheat the oven to 400F. Place 2 lbs of chopped veggies into a large bowl (if using frozen veggies, you can put them in the bowl still frozen). Toss the veggies with oil (we like light olive oil for this, but also use avocado oil and extra virgin olive oil sometimes as well). Spread the veggies out of a cookie sheet and sprinkle with salt and pepper or a spice blend of your choice. Place in the oven until they begin to brown slightly.

TADA! That’s it. I made a chart below with some suggested cooking times for different types of veggies. Additionally, if you are cooking a chicken recipe with the veggies at the same time, it’s ok to cook them at 375F (it just takes a little longer).

  • Asparagus – 20-25 minutes
  • Brussels sprouts – 30-35 minutes
  • Butternut squash (cubed) – 20-25 minutes
  • Cauliflower – 30 minutes
  • Red potatoes – 30-35 minutes
  • Sweet potatoes – 25-30 minutes
  • Zucchini/Summer squash – 20-25 minutes
Recipes

Chicken Enchiladas

These chicken enchiladas are probably the all-time favorite in our house. They even win out over my healthy chicken tacos. They are relatively easy to make, but hand rolling the enchiladas is a little time consuming. Because of that, I will often make a very large batch of these on the weekend and freeze 2 or 3 sets for easy weeknight dinners down the road.

The key to great enchiladas is using good quality corn tortillas AND being able to roll them tightly without the tortilla ripping. Many recipes use flour tortillas instead because they are easier to roll. However, if you heat the corn tortilla correctly, it rolls just as easily as the flour ones and tastes SO MUCH BETTER.

Ingredients:

  • 2 C of shredded chicken
  • 1 8 oz can of green chiles
  • 2 TBSP avocado oil
  • 2 TBSP chicken taco seasoning
  • 1-2 TBSP lime juice
  • 12 sprouted corn tortillas
  • 2 C shredded cheese
  • 24 oz of red enchilada sauce (it’s ok to buy a can that you like, or you can make your own)

Instructions:

Preheat the oven to 350F. In a large skillet, heat the avocado oil. Add the shredded chicken and the green chiles to the pan and mix until heated through. Add in the taco seasoning and lime juice and mix again until everything is evenly coated. Add in half of the enchilada sauce. Allow the mixture to simmer until most of the liquid is reduced. Remove from the heat.

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Take a small pan (egg pan, non-stick works great) and heat it to about 350F on the stove top (Medium to Medium Low heat). Place one corn tortilla in the pan and sprinkle it with a little cheese. When the cheese starts to melt, add 2-3 tbsp of the chicken mixture in a line across the tortilla. Slide the tortilla onto a plate and roll it up. Place the rolled tortilla into an oven safe dish with the seam side down. Repeat this for the remainder of the tortillas.

When all 12 tortillas are rolled, pour the enchilada sauce over the top of each tortilla. sprinkle the tops of the enchiladas with cheese. Bake them at 350F uncovered for 20 minutes. Enjoy!

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