Product Spotlight: Favorite Trader Joe’s Frozen Foods as Meal Prep!

Because the Fearless Flying Kitchen is based out of San Diego,  it’s rarely cold outside for the holidays, but baby it’s cold inside… with our favorite frozen section items for meal prep!

Fast and flavorful, these nutrient dense meals are pretty much the easiest meal prep ever (with some seasonal fall flare!)

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Product Spotlight on: My Fav TJ’S Frozen Foods as meal prep!

  • Servings: 4
  • Difficulty: easy
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Recipe by Bonnie Kuss

Ingredients

  • Frozen Roasted Root Veggies
  • Frozen Grilled Cauliflower
  • Cilantro Lime Chicken Burgers
  • Cruciferous Crunch
  • Seasonal Pepita Salsa
  • Avocado number to go

Directions

  1. Open Box of frozen burgers. Follow instructions on box and either pan cook, ( my personal fav) or use a sheet pan and cook for 10 in the oven at 400. I love these because they have minimal ingredients, TONS of flavor and pack a protein punch. After cooked I cut each into strips.
  2. Open frozen root veggies, place in microwave bowl and cook for 5 minutes. DONE
  3. Open Cauliflower, place in microwave bowl top with 2 tablespoons olive oil or coconut oil, microwave for 3-4 minutes. Add Salt and Pepper. Done!
  4. Open Cruciferous Crunch , line bottoms of Tupperware with 1 cup . Add ½ cup root veggies, ¾ cup cauli, chicken burger strips, and top chicken with salsa.
  5. I like to eat these cold as a salad, maybe adding a little extra salsa and a TJ’s ‘Wholly guacamole’ pack if I’m feeling extra, or simply warmed up !


Written by Bonnie Kuss, Trader Joe’s enthusiast and nutrition student extraordinaire!

Harvest Alfredo Pizza with Roasted Brussels Sprouts, Pancetta and Broccolini

Today, we made this absolutely delicious pizza, using the new Autumnal Harvest Alfredo Sauce (which we are super excited about!). Also featured in this recipe is the old standard: the fresh whole wheat pizza dough. Topping things off with broccolini, pancetta, mushrooms, roasted Brussels sprouts and fresh mozzarella balls, this pizza is a delicious fall treat!

Harvest Alfredo Pizza with Roasted Brussels sprouts, Pancetta and Broccolini

Harvest Alfredo Pizza with Roasted Brussels sprouts, Pancetta and Broccolini

  • Servings: 6
  • Difficulty: moderate
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Recipe by Amanda Hibshman, RDN

Ingredients

  • Whole Wheat Pizza Crust
  • Harvest Alfredo Container (~2/3 of container)
  • Pancetta (~ 1/2 container)
  • 6 Mushrooms, sliced and diced
  • 10 Roasted Brussels Sprouts, thinly sliced
  • 3 Broccolini, thinly sliced
  • 10 (small) Fresh Mozzarella Balls
  • Parmesan Cheese

Directions

  1. Remove whole wheat dough from bag, onto floured surface. Let come to room temp for about 20 minutes. In the mean time, prepare ingredients and pre-heat your oven to 450˚F.
  2. In a small skillet or sauce pan, over medium heat, combine pancetta and mushrooms and cook until crispy, about 5 minutes.
  3. Work the dough in your hands, knead a little bit and then let gravity do the work to expand your dough. I love using a silat (or a silicone baking mat) to spread my dough out on. Once you have your dough to the desired shape, spread out harvest Alfredo sauce on top, then layer the pancetta and mushrooms, roasted Brussels sprouts broccolini and then finally the fresh mozzarella balls. Top with parmesan cheese. Bake for 10-12 minutes. After 12 minutes, we turned the broiler on low and watched the cheese get a little extra crispy.
  4. Remove onto a cutting board, slice into 12 pieces and enjoy!


Nutrition Facts Harvest Pizza FFK

Meal Prep Monday: Lentil, Beet and Blue Cheese Salad

A couple weeks ago, I shared some ideas for meal prep that was so easy, you could do it Monday morning instead of slaving away on Sundays.

This week we have a nutrient packed salad that is loaded with robust flavors, and a ton of fiber and protein.

Meal Plan Monday Square

We start with a bed of Arugula, which is a peppery type of green (an also one of my favorites to use in salads). Then we put a layer of shaved Brussels sprouts, pre-cooked lentils, roasted beets, and blue cheese.

If you’re a vegetarian, you can stop there, or if you are looking for a bit more protein, you can top with just chicken. For extra color and a pop of a bold flavor, you can add chopped fresh basil to the top.

Meal Plan Monday Fearless Flying Kitchen ingredients

All these ingredients were divided evenly in five containers, one for each day of the week. I only used a fraction of the blue cheese for the five salads, probably 1-2 Tbsp per salad. The thing I like about bold cheeses, like blue, feta, parmesan and goat, are that a little goes a long way!

The chicken only went into three of the salads (due to the expiration date coding), so I also picked up some fresh chicken to bake up on Wednesday and use part of it for lunches on Thursday/Friday, and eat part of it for dinner Wednesday night.

Meal Plan Monday Fearless Flying Kitchen with chicken

This week, I paired the salad with our old stand-by, the Tuscan Italian dressing. If we were having this at home, I would just toss it with a little bit of olive oil, balsamic, salt and pepper.

Trader Joe's Tuscan Italian Dressing

Super simple, fresh ingredients, lots of flavor, and really easy to assemble. It will take a max of 10 minutes. What else can go in your lunch? A handful of your favorite nuts for a snack. Fresh fruit (there are so many to choose from these days). Baby carrots or sliced celery or cucumbers.

Lentil, Beet and Blue Cheese Salad

  • Servings: 5
  • Difficulty: SO EASY!
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 1 bag Arugula
  • 1 bag Shaved Brussels Sprouts
  • 1 container Pre-Cooked Lentils
  • 1 package Steamed and Peeled Baby Beets
  • 1/2 cup Blue Cheese Crumbles
  • 1-2 packages “Just Chicken” (Pre-Cooked chicken breasts)
  • 1/2 cup packed Fresh Basil Leaves,

Directions

Divide all ingredients evenly into five containers in the order listed. Cover and store for up to a week. Note that the “Just Chicken” has a limited “sell by” date. You can divide one package between three of the salads and then purchase another package mid-week, or just have the other two salads be meat-free.


SWASHBUCKLED! S2E4: Rawdog Your Shrimp

Are we cooking or getting a lesson about words in UrbanDictionary.com? Maybe a little bit of both! This week we welcome guest chef, Jason, Amanda’s Cousin-in-Law and Actual Trader Joe’s Employee. He also claims to be an expert home cook. Will he be able to impress us, or at least put up with our snark? Watch below to find out!


Ingredients Featured in This Week’s Episode:

 

This week, we welcome Jason, all the way from Northern California! He is a seasoned home chef and grill master. He literally just got off a plane and Marie showed up with a bag of four ingredients pilfered from our pantries and freezers.

To say the least, he made this challenge look way too easy. Or maybe we just went really easy on him? Either way, the food was delicious, we wouldn’t change a thing!

For more details on Corn Tortilla/Tostada making, check out this quick video:


 

Strawberry ceviche with rahini & Greek Yogurt Elote

Strawberry Ceviche

  • Servings: 5
  • Difficulty: easy
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Recipe by Jason!

Ingredients

1 lb Raw Shrimp
6 Limes
Handful of Frozen Strawberries (about half the bag)
Half a red onion
Bunch of cilantro
One large avocado
Salt and pepper to taste

Directions


Thaw and dice raw shrimp and place in bowl. Squeeze 6 limes on top of shrimp.
To that, add diced thawed strawberries, diced red onion, diced cilantro, cubed avocado and salt and pepper. Stir and refrigerate for at least 30 minutes. The ceviche is ready when the shrimp turns pink throughout and becomes firm.

Tahini and Greek Yogurt Elote

  • Servings: 4
  • Difficulty: easy
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Recipe by Jason!

Ingredients


Can of Corn
1/2 Tbsp Tahini
1 Tbsp Greek Yogurt
1 Tbsp Butter
Salt to taste
Parmesan Cheese
Chile Lime Seasoning

Directions


Open can of corn and place contents into a microwave safe bowl. Microwave for 2 minutes, until warm. Add tahini, Greek yogurt, salt, parmesan cheese and butter. Stir to combine, until butter is melted. Top with Chile Lime Seasoning.

Copy of Copy of Never Enough Thyme Burgers

We also whipped up a batch of Strawberry Rosé Slushies, aka. Grown Up Smoothies. To make these, combine 3/4-1 bag of frozen strawberries (still frozen) with one 375ml can of Simpler Rose and a couple squirts of Agave (we are guessing 1-2 Tbsp, depending on taste). Blend on high until smooth. Serves 2-3. We like to top with a lime wedge to squirt in there. It’s super refreshing!


 

 

 

SWASHBUCKLED! S2E1: Jessie Spano Special

Welcome Back!

We’re SO EXCITED! We’re SO EXCITED! And unlike Jessie Spano in Saved by the Bell, we are NOT scared to bring you SEASON TWO of SWASHBUCKLED!


“Never Enough Thyme” Burgers

Ingredients featured in this week’s episode include:

The reasons behind the choices? Marie chose ground beef because she just loves a good cheeseburger. The chèvre cheese, because, why not? In our Simpler Wines Facebook Live Event, our friend, Ryan, suggested we use “Palm of Heart” in one of our recipes. And last, she brought thyme as a way to pay homage to one of our favorite 90’s TV shows, Saved By The Bell.

20180511_075542_1526051659649Really wanting to impress Marie for the season premier, Amanda decided to go for the cheeseburger, even though there wasn’t any buns in the house. We made this awesome 40-minute Hamburger Bun Recipe from Taste of Home. It was quick and easy, and had a biscuit-like quality to it. We replaced 1 cup of the flour with White Wheat Flour for an earthier flavor and improved nutrition profile. Make sure you watch the episode for extra tips on making yeast bread from scratch.

However, if you don’t want to make your own bread and have an opportunity to go to the store, these Parm-Iago Rosemary Rolls (pictured to right) make excellent slider buns and would work well in this recipe.

We started out by “blooming” our thyme, which releases more flavor than just sprinkling into whatever you are preparing. Since some flavor compounds in some herbs and spices are fat soluble, you can extract more flavor when they are cooked (over low heat) with a fat source. We chose a mixture of oil and butter for this recipe, but you could easily just choose one or the other. Remove the herb before adding other ingredients.

(SPOILER ALER) We loved this meal and would definitely do it again. Highly recommended!

'Never Enough Thyme' Burgers

  • Servings: 6
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 85% lean Ground Beef
  • 1 Tbsp Balsamic Vinegar
  • 1 tsp Worchestershire Sauce
  • 1 tsp Garlic Powder
  • 1 Tbsp Olive Oil
  • 1 Tbsp butter
  • 10 sprigs of Fresh Thyme
  • 1 Red Onion, thinly sliced
  • 1 Bag Hearts of Palm (or Palm of Hearts), sliced
  • 3 Garlic Cloves
  • 1 bag fresh spinach
  • 2 tsp Dijon Mustard
  • Sea Salt and Fresh Ground Pepper to taste
  • Chèvre with Honey
  • Glaze (Balsamic Glaze)
  • Your favorite bun (we love THIS RECIPE)

Directions

  1. Infuse thyme into oil and butter: over medium-low heat, melt butter and add olive oil and 8 sprigs of thyme. cook on low for about 5-10 minutes, stirring occasionally.
  2. Remove thyme and discard. Turn heat up to medium or medium-high, and add sliced onion and sautée for a couple minutes, then add heart of palm. Cook for 5 minutes then add spinach, garlic, mustard and 2 additional thyme stems (chopped). Cook until spinach has cooked down. Salt and pepper to taste.
  3. Make burger patties: Preheat grill to medium-high. Combine ground beef, balsamic vinegar, Worcestershire sauce, garlic powder, salt and pepper with hands. Mix well. Form into 6 balls and squash them into thin patties. Set aside (and don’t forget to wash your hands with warm soapy water!) Cook for about 4 minutes per side, until internal temperature of 165˚F is reached.
  4. To assemble, slice bread in half, butter each half and cook on griddle for a couple minutes, until golden brown. Place a tablespoon of goat cheese on top bun, burger patty on the bottom, topped with 1/4 cup mixture of onions, spinach and heart of palm. Top with “GLAZE” (balsamic reduction or balsamic glaze).

Goat Cheese and

“Never Enough Thyme” Burgers, featuring Balsamic Glaze, Chèvre with Honey, Hearts of Palm, and Spinach.

Visit our PATREON PAGE for more ways on how to contribute monthly to The Fearless Flying Kitchen, and get some awesome rewards.

Queso Fish Tacos

questo-fish-tacos

I live in San Diego, home of the best Mexican food in the world (outside of Mexico, that is). We take our tacos pretty seriously around here and my family can get pretty snobby when it comes to Mexican cuisine. It is part of the reason we will never leave San Diego. Ever.

Fish tacos are my husband’s go-to dish. There are so many great choices in San Diego, we usually go to Ranchos or El Zarape in North Park, but are always on the look out for new and delicious spots. (Comment with your favorite fish taco spot, and we’ll either try it or judge you) (half kidding – see above).

One of my favorite tacos shops in San Diego is Lucha Libre, which is a hipster taco restaurant in Mission Hills (and North Park!) San Diego with a luchador (Mexican Wrestler) theme, amazing salsa, and a line out the door. Go there. They are awesome. But my FAVORITE item on their menu is the queso taco – Where they melt cheese on the griddle and make it all crispy, then put it on a corn tortilla and fill it with carne asada, avocados and a secret cream sauce. It is a little sample of heaven on earth. But healthy? Probably not.

In true fearless flying kitchen fashion…I have to try to make the best in San Diego by combining everything I love about tacos (all while trying to make it a pinch more healthy). Why not do a mash up of this delicious cheese and meat filled taco with my husband’s favorite dinner?

Meet the Queso Fish Taco.

Grilled white fish (Tilapia or Mahi-Mahi, I used fresh tilapia from Trader Joe’s – Can’t beat the price either!) seasoned to perfection with chili and lime, a crunchy cheese and corn tortilla wrapper, leafy green cabbage slaw, home made guacamole. It really is the recipe for a perfect taco Tuesday…or any day..or, every day.

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First, I have to talk about my proudest discovery, which was mixing the Cruciferous Crunch Collection with the Cilantro Salad Dressing. I normally look at this salad mix when I am at Trader Joe’s and have never been inspired, since it seems too leafy and kale packed for my liking. But it is definitely worth the purchase. It could be great as just a regular salad tossed with a creamy dressing or used as traditional cole slaw, just with a leafier texture.

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Cruciferous Crunch Collection (Kale, Brussels Sprouts, Broccoli, Green Cabbage and Red Cabbage) mixed with Cilantro Salad Dressing

Fish Taco Slaw

  • Servings: 6
  • Difficulty: super easy
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Ingredients:

  • 1/2 bag of Cruciferous Crunch Collection
  • 2 Tbsp Cilantro Salad Dressing (or amount to taste)

Directions:

Mix well, until combined, and serve as cole slaw, or top with your favorite toppings and enjoy as a salad.

Next step, was some home made guacamole. Now, I can’t take too much credit here. I just copy the table side guacamole from El Torito. But it is delicious, and highly recommended.

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Homemade “Hibshman Guacamole”

Homemade Hibshman Guacamole

  • Servings: 10
  • Difficulty: easy
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Ingredients:

  • 5 Medium Avocados, sliced and mashed up
  • 1/3 of a yellow or white onion, minced
  • 1 Roma tomato, diced
  • Handful of fresh cilantro, diced
  • 1/4  Jalapeno, minced very finely (to taste)
  • Juice of 1 lime
  • Salt and Pepper to taste (go easy on the salt at first and try it with a chip. Usually don’t need too much salt because the chips are salted).

Directions:

Mix all ingredients together and enjoy!

Most fish tacos you find out and about are breaded and fried. Not my favorite. We also don’t have an outside grill, so I did a hybrid of the two, and pan fried the fish with a bit of butter (but no breading).

I also haven’t ever cooked Tilapia before.

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So, this was really quite the miracle that this turned out. But, in all fairness, I did a lot of research on it…

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Grilled tilapia with a chili-lime rub

Chili-Lime Rubbed Tilapia

  • Difficulty: easy
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Ingredients:

  • Zest of one lime
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp oregano
  • 1/2 tsp cayenne pepper
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 Tilapia Filets, cut in half (four total pieces)
  • 1 Tbsp butter (or Olive oil…whatever)

Directions:

Mix everything except for the tilapia and butter together. Rub evenly onto the tilapia. Meanwhile, heat a skillet or griddle on medium-high heat and melt a pat of butter (or Olive Oil if you prefer. I like the flavor that the butter adds). Once the pan is hot and butter is melted, cook tilapia for about 4 minutes on each side.

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We ate our Queso Fish Tacos with pinto beans and watermelon. Other delicious sides include rice, grilled veggies, corn or a simple salad of bell peppers, tomato and cucumber with cilantro, lime, salt and pepper.

Queso Fish Tacos

  • Servings: 4
  • Difficulty: easy
  • Print

Ingredients

  • Eight corn tortillas (two tortillas per person)
  • 1 Cup Shredded Mexican Cheese
  • Chili-Lime Rubbed Tilapia
  • Fish Taco Slaw
  • Homemade Hibshman Guacamole

Directions:

See recipes above for Chili Lime Rubbed Tilapia, Fish Taco Slaw and Homemade Hibshman Guacamole.

To assemble the tacos, heat a griddle on medium-high heat, sprinkle cheese on griddle, the same size as the corn tortilla you are using. It will melt and then start to crust, and it is in between these two phases that you pop the corn tortillas on top, for about a minute. The bottom will crust up and the top will stick to the corn tortilla. Remove with spatula and put on plate.

Slice fish into large chunks and assemble on crispy cheese, then add your Fish Taco Slaw and Guacamole. Serve immediately and enjoy!

Summer Spinach Tortellini Salad

Summer Spinach Tortellini Salad from The Fearless Flying Kitchen This past weekend, I went up to the mountains with my mom (who is a vegetarian) and my daughter (who regularly survives on bread and cheese alone) to attend my dear friend’s 10 year wedding vow renewal ceremony. I volunteered to pack a lunch to make sure we had everything we needed for the all-day-affair. What to make that would keep in a cooler for hours and satisfy both of their needs? Thus, the Summer Spinach Tortellini Salad recipe was born! Good news was that it lasted hours without wilting, was full of vegetables, and provided the little one with enough carbohydrates to keep her going. Bad news is that I didn’t make enough to get a second helping.

Summer Spinach Tortellini Salad

  • Servings: 6
  • Difficulty: easy
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Ingredients:

  • 1 Package of Spinach Tortellini
  • 1/2 Bag of Organic Spinach, rinsed and dried
  • 1/2 Bag of Organic Frozen Broccoli
  • 1/2 Cup Sun-Dried Tomatoes, Diced
  • 1 Bell Pepper, Diced
  • 1 Cup Mozzarella Cheese, Shredded
  • 1/2 Cup Tuscan Italian Dressing

Directions: Fill a large pot with about 4 quarts of water. Bring to boil over high heat. Add frozen broccoli. in 2 minutes, add Spinach Tortellini and cook until done, about 5 minutes (the package says 2-3 minutes, but because you will be adding something frozen just prior, it will decrease the temperature, thus needing more time). Prior to removing from the heat, add red bell peppers and sun-dried tomatoes, (to rehydrate them) for just a few seconds, then remove from heat and strain well, and rise with cold water.  In a separate bowl, combine spinach, mozzarella and the strained pasta/veggie mixture with 1/2 cup Tuscan Italian dressing. Cover and chill for at least an hour before serving.

Overnight Coconut Chia Seed Pudding

Overnight Chia Seed Pudding

By a show of hands, how many of you have seen some one boasting about their chia-seed-filled breakfast on social media? Or how about having a Pinterest feed full of chia seed recipes? I know mine is up!

As with most trends, I need to make sure it is tried and true before I start to experiment with it. Every time I go to Trader Joe’s, I see the small bag of chia seeds and am always so tempted to get it, but really, what would I do with them?

But really, why not get them? I shouldn’t let my lack of creativity stop me from these awesome little guys.

Chia seeds are a nutritional powerhouse, with just one tablespoon boasting 70 calories, 6 grams of fiber, 3 grams of protein, and 5 grams of fat (mostly polyunsaturated, 3 of those grams are the omega-3 fatty acid ALA).

The recipe for a very basic chia seed pudding is one part chia seeds to four parts milk (of your choice), and from there you can customize with whatever sweetener or other additions you want!

I packed this for a snack at lunch, and I could barely finish because it was so filling! This makes for a great breakfast that will leave you satisfied for hours.

Overnight Coconut Chia Seed Pudding

  • Servings: 1
  • Difficulty: (super)easy
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Ingredients:

  • 2 Tbsp chia seeds
  • 1/2 Cup Vanilla Coconut Milk
  • Drizzle of honey (probably 1-2 tsp)
  • Mixed berries (the more the merrier! But probably about 1/4-1/2 cup)

Directions:

Place chia seeds and coconut milk in a small, sealable container and stir. Let sit 2-3 hours, or overnight, in the refrigerator. Once set, give it a good stir and try a small bite to see how much honey you need (1-2 tsp, or none at all if the sweetness from the coconut milk is enough for you). Top with mixed berries and enjoy!

The Mean Green Smoothie

The Mean Green Smoothie

I sometimes think that if pizza never existed, smoothies might be my favorite food. They are so versatile and you can easily customize the nutrition profile by adding different fruits, veggies, protein powder, nuts, etc. Lucky for me, my little one loves smoothies too, and asks for them almost as often as she asks for MnMs.

When you are making green smoothies, you can start with picking a green vegetable. This one calls for spinach, but I have also been known to throw some kale if I have some in my fridge. Then I pick some light colored, frozen fruit. I usually have bananas stocked in my freezer, so that is a given. Then I’ll add whatever TJ’s has in stock (they often run out of frozen mango), usually pineapple and mango. You can add other fruit, such as berries, but it turns the beautiful green smoothie into a brown color. Still delicious, but doesn’t really match the name. Then pick a protein, my go-to as of late has been non-fat vanilla Greek yogurt, but also have some Trader Joe’s Whey Protein powder in my pantry for back up. Using the sweetened Greek Yogurt gives a little but more robust flavor to the smoothie, which I like.

For the last month or so, I have been blogging and vlogging for Nutrition Milestones, which is a team of dietitians that provide nutrition services for people going through life changes, such as pregnancy, parenthood, weddings, medical diagnoses, etc. Olive and I recently shared with them our Green Smoothie recipe, take a look!

The Mean Green Smoothie

  • Servings: 2
  • Difficulty: easy
  • Print

Ingredients:

  • 2-3 cups spinach, rinsed and drained
  • 1/2 cup non-fat vanilla Greek yogurt (approx. Just use one small 6 oz container)
  • 1 frozen banana
  • 1/2 cup frozen mango
  • 1/2 cup frozen pineapple
  • 1/4 – 1/2 cup Milk of choice or water

Directions:

  1. Put in blender and blend on high until smooth. If you need to think it out more, add additional water or milk.

Bell Pepper and Steak Stir-Fry

 BELL-PEPPER-AND-STEAK

As much as I love to cook, some nights, I just want to pop something in the microwave or order take out. Call it laziness if you want. I call it just, being human. But, what I consider the ultimate, is when I can cook dinner from scratch that involves minimal effort on my part. My biggest TJ’s  “splurge” is usually on pre-cut meats and vegetables. I call it a splurge because it usually costs a few bucks more to get a food item processed. But those few minutes I am spared are well worth it! I mean, come on, the thought of making soup from scratch was a little daunting before I the wonderful Mirepoix Mix, am I right?? Another pre-sliced and diced item I regularly purchase is the Beef Steak Tips, which I decided to bust out for dinner tonight. You can, of course, always use regular tenderloin or sirloin, and just slice into chunks or strips.

When I think of “easy dinner,” my mind jumps right to clean up, which means my easy dinner usually involves no more than 1 pot or utensil. I have seen a bunch of one pot pasta dishes on Pinterest, and I’ll admit, I am a little nervous to try them. I just can’t wrap my head around how it would taste good to throw raw onions and uncooked pasta and tomatoes in a pot with water and have it com out tasting delicious. I hope to prove myself wrong in the future, but, For now, I’ll just stick to crock pots and woks.

Some of my favorite veggies to cook with beef  are bell peppers and onions. I often pair my carne asada with fajita style peppers and  onions. Same with sausages. I wonder why I even thought I would choose a different veggie for my easy mid-week stir fry? I am sure there are great combinations out there. What do you put in your stir-fry? Leave me a comment!

 

Bell Pepper and Steak Stir-Fry

Ingredients:

  • 2 Tbsp olive or peanut oil, divided
  • 1 lb package of beef tips
  • 2 bell peppers, cut into large chunks
  • 1/2 medium onion, cut into chunks
  • 2 tomatoes, diced
  • 1 bag of microwave brown rice

Sauce:

  • 1/3 cup low sodium soy sauce
  • 2 tsp Sriracha
  • 1 1/2 tsp Garlic Powder
  • 1 tsp brown sugar
  • 1 tsp honey
  • 2 tsp corn starch
  • 1 tsp rice vinegar

Directions:

  • Put 1 Tbsp of oil in wok or large pan, and heat on hight. Once oil is hot, add onion and bell peppers and cook until they just start to get soft, about 5 minutes. Remove from pan.
  • Meanwhile, combine all ingredients for sauce in a separate bowl.
  • Add other tbsp to pan, and add beef tips (salt and pepper to taste prior to cooking). Cook until no longer pink, about 5-7 minutes.
  • Add cooked bell peppers and onions, diced tomatoes and sauce mixture cook for another 5 min. Sauce will thicken a little bit. Remove from heat and serve with your favorite whole grain rice. I prefer the frozen brown rice that can be microwaved for 3 minutes and serves two.


Estimated Nutrition Information Per Serving (does not include rice):
Calories: 316   Carbs: 18g   Fat: 17g   Protein: 24g   Sodium: 720 mg   Sugar: 7g