Egg Roll in a Bowl

I stumbled on this beautifully easy recipe a few weeks ago, and now I make it entirely too often around here! It is ridiculously easy, and is another healthy one-pot dinner I can rotate through the meal plan fairly regularly without complaint from my "needier" eaters! 

What busy mom doesn't need more of this kind of recipe in her life?

The original recipe I tried called for pork sausage, but since we're trying to move away from pork in our diet, we found that lean ground beef or turkey works just fine as well. I'm also going to try it soon with shrimp as the protein center.

Here's how you make this entirely-too-easy family meal...

Ingredients:

• 1 package of shredded slaw or veggies (I use the super food shredded mixes)

• Handful shredded carrots

• Handful Chopped, rinsed kale

• 1/2 to 1 lb lean ground meat (your choice, amount to taste)

• 1 thumbnail-size fresh ginger root, minced or grated

• 3 fresh garlic cloves, minced

• drizzle sesame oil

• drizzle low-sodium soy sauce or liquid aminos

• sprinkle of crushed red pepper (only if you like a little heat)

• sprinkle of toasted sesame seeds (for garnish)

Instructions:

1. Place a large, deep pan over medium to high heat. Add ground meat and chop it up while it browns. Once browned and almost done (about 4-5 minutes) add in the fresh garlic and ginger.

2. Add in slaw or shredded veggies, stir occasionally for about 3 minutes or so.

3. Drizzle both the sesame oil and soy sauce, and add crushed red pepper.

4. It's DONE! Place in a bowl and top with a sprinkling of sesame seeds if desired.

Here's what I love most as a health coach about this recipe - there's NO need for a fried shell like a traditional egg roll. What I love most about this recipe as a mom? Way less mess, since there's no frying and it only uses one pan!

My family and I are getting a good amount of vitamins, minerals and fiber from this dinner and we're staying on budget! Win-win. 

Here’s a quick how-to video:

Tell us what you think of this recipe in the comments below after you try it with your own hungry loves. For more FRESH recipe makeovers to add into your healthy meal plan, have a look-see in the recipe box here on the site. 

How to Make Crock Pot Shredded Chicken {BONUS Chicken Enchilada Recipe!}

This shredded chicken recipe is a great “protein base” recipe, so that you have moist, tasty shredded chicken on hand for entrees later in the weekly meal plan, like salads, tacos, enchiladas or even to add to soup.

Cook up a large batch, then shred and freeze or refrigerate in pre-portioned freezer bags ready to pull out and use later. Makes nightly cooking too easy, and everyone loves the rich, brothy taste of this chicken (even the picky eaters!)

The chicken is also ready to be additionally seasoned, for instance, use chili powder and garlic for a Mexican-flavored dish, or taco seasoning for a taco salad protein topper!

Here’s how you make it.

Ingredients:

• 2 pounds boneless, skinless chicken breasts

• 1 can (or half box) low-sodium chicken broth

• 1 bay leaf

• 3 cloves garlic, smashed

• 6-7 whole peppercorns

• 1/2 cup cooking wine (white is best)

Instructions:

1. Add all ingredients together into a crock pot, cook on low for 6-8 hours, or high for 3-4. Once chicken pulls apart easily, it is ready! Let chicken cool, remove from crockpot, and shred. You’ve got shredded chicken!

Here’s a quick & comforting recipe you can whip up using this easy crock pot shredded chicken: 

Ingredients

• 2 cups crock-pot shredded chicken (soaked in ¼ cup of enchilada sauce)

• 1 dozen corn tortillas

• 1 small can mild enchilada sauce

• 8 ounces shredded cheese

• Plain Greek yogurt (optional, as topping)

Instructions

1. Preheat the oven to 375 degrees.

2. Heat the enchilada sauce in a deep fry pan over low heat.

3. Place corn tortillas, 2-3 at a time, into the saucepan and soak them until covered by sauce. Remove, lay flat on plate.

4. Line one side of corn tortilla with small amount of chicken, sprinkle half handful of cheese, then roll and place into baking pan (9x9 size works if the enchiladas are rolled tight, 13x9 is better if you want them looser.)

5. Once all enchiladas are rolled and placed together into pan, spread remaining enchilada sauce over the top, and sprinkle remaining cheese.

6. Cover with aluminum foil and bake for 15-20 minutes. Then remove foil, put oven on broil (high) and bake for another 3-4 minutes. Watch it carefully as cheese may burn if left too long on broil.

7. Remove finished enchiladas and enjoy with a side of rice and beans!

FRESH n’ Healthy Tip: Garnish with a dollop of plain Greek yogurt instead of sour cream – it’s a protein-rich & healthier fat option!

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Easy Beef and Broccoli Recipe {How To}

When the "takeout craving" for beef and broccoli hits, what to do, healthy eaters?

In my house? We make this easy, 15 minute one-pot dinner recipe - Easy Beef and Broccoli. It has quickly become a fast family favorite! Since it's made of ready-to-grab pantry ingredients, it's enjoyed often around here.

Today I'm sharing the version I have adapted for my family's tastes from one of my fave food bloggers, Chungah of damndelicious.net. (Check out her blog for more FRESH recipes using whole ingredients!)

Here's the recipe:

Ingredients

• 2/3 cup reduced sodium soy sauce
• 1/2 cup low-sodium chicken broth
• 1/4 cup honey
• 2 tablespoons rice wine vinegar
• 3 cloves garlic, minced
• 1 tablespoon sesame oil
• 1 tablespoon cornstarch (optional - depends on how thick you want your sauce)
• 1 teaspoon hot sauce, to taste
• 1 teaspoon fresh grated ginger root
• 1/4 teaspoon red pepper flakes
• 1 pound lean steak, thinly sliced 
• 2 head broccoli, cut into florets

Instructions

Stir together soy sauce, chicken broth, honey, vinegar, garlic, sesame oil, cornstarch, hot sauce, ginger, red pepper flakes and 1/4 cup water and place to the side.

Start a large non-stick skillet over medium high heat. Add the steak slices and cook, flipping once, until browned, about one minute on each side. It's ok if meat is still pink, it will be tender and cook to perfection later on.

Stir in broccoli florets and sauce mixture and cook until tender and sauce is slightly thickened, about 3-4 more minutes. Serve immediately over brown rice or rice noodles.

Note: You can easily turn this recipe vegetarian by using tofu or nuts in place of the beef. I make it with "toasted tofu" for my hubby and he loves it!

How do you make YOUR Beef and Broccoli? Have you ever tried cooking it at home? Tell us your fave way to enjoy this popular dish in the comments below!

Honey Garlic Chicken & Veggies in a Crock Pot

There's definitely a trend happening around my kitchen these days - I am looking for easy, delicious, FRESH meals that can be made in ONE POT or all together in the Crock Pot! This way, it's less mess and fills up the hungry tummies around here AND does it with plenty of nutritious foods!

Here is another one-dish dinner to make eating FRESH easier!

Seriously you guys, when you know you're feeding your family "right" and yet you do it in ONE POT, with only a few minutes of prep and a few dollars of ingredients - it's a busy-mom win! Who's with me? 

Here's how to make this simple dish the whole family will love.

Ingredients:

• 8 bone-in chicken thighs (can remove skin or cook with it on for flavor and then remove before eating)
• 1 lb baby red potatoes, halved or quartered
• 1 lb organic carrots, peeled and quartered
• 1 lb organic green beans, trimmed
  
  For the sauce:
• 1/2 cup low sodium soy sauce or Bragg's Aminos 
• 1/3 cup honey
• 1/4 cup ketchup (I buy the low-sugar variety)
• 4 cloves garlic, minced
• 1/2 tsp dried oregano
• sprinkle crushed red pepper (if you like a little heat)
• fresh ground black pepper

Instructions:

1. Whip together all the sauce ingredients, and set aside.
2. Place the chicken thighs into the crock pot, set it to high heat (to be done in 3-4 hours) or low heat (to be done 7-8 hours)
3. Lay the potatoes and carrots on top and around the chicken. Drizzle the sauce over all of it.
4. Cover and leave it be for desired time. Remove lid and spoon the juice inside the crock pot over the top of chicken and veggies a couple of times during cooking.
5. In last 30 minutes of cooking, add the green beans in. Baste the whole dish.
6. Serve immediately with chopped fresh parsley over the top, if you like.

If you prefer the chicken skin on, try this delicious trick - put the oven on broil, place the thighs and some of the veggies on a cookie tray, and broil for about 3 minutes, until the skin is crisp and the sauce is caramelized!

Tell us what you think in the comments below - is this a good recipe to try to round out your easy FRESH meal plan at home?

This recipe was originally found on one of our FAVE blogs for FRESH eating - http://damndelicious.net/. It has been "remodeled" a bit, as we like to cut down on sugar and sodium as much as possible in cooking for our family and testing recipes out for YOU! 

Asian-Inspired Grilled Chicken Thighs

Ready for a new and easy way to cook up a batch of chicken thighs for your loves? These Asian-Inspired Grilled Chicken Thighs will wow your family, yet keep you OUT of your kitchen!

I was ready for a dinner idea like that, too! Even with all the experimenting I do in creating foods that my picky eaters will actually enjoy (but don't take all day in the kitchen to prepare!) I get a little bored in our same old-same old choices! This easy recipe was just the fix.

We all know that boneless, skinless chicken is a better bet for our healthy eating plans than skin-on. NOT eating the skin can save you too much fat, empty calories and cholesterol-raising trouble! Yet, finding FRESH ideas that don't break the bank or the taste buds, that's where the challenge happens...

Once you try this delicious recipe, let us know if you'll be adding it to your family favorites from now on! I'm sure you're going to love it.

Here's how to make it:

Ingredients

Marinade:

• 1/2 cup rice vinegar
• 1/3 cup low-sodium soy sauce
• 1/4 cup toasted sesame oil
• 1/4 cup pure maple syrup or honey
• 3 minced garlic cloves
  
  Chicken:
• 8 skinless, boneless chicken thighs
• Garnish:
• 3-5 diced Green Onions
• 1 tsp sesame seeds

Instructions

1. Whisk the vinegar, soy sauce, toasted sesame oil, sweetener and garlic in a bowl until blended. Pour half the marinade into a large zipper bag; keep the other half of the sauce set aside in the bowl.
2. Place the chicken thighs into the bag containing marinade, squeeze all the air out of the bag, and seal. Shake a few times to coat chicken with marinade.
3. Refrigerate for 1/2 hour.
4. Grill the coated chicken over medium heat until done.
5. While the chicken is grilling, pour the other half of the marinade into a small saucepan over medium heat.
6. Bring marinade to a soft boil, cooking for 3 to 5 minutes, to thicken sauce.
7. After the chicken is finished grilling, baste with the additional, thickened marinade and sprinkle diced green onions and sesame seeds over the thighs before serving.

Easy enough, right? I especially love how FEW INGREDIENTS are needed for this recipe. You can serve it over a FRESH salad, with grilled veggies like zucchini or eggplant or mushrooms, OR with a delicious fried rice!

For more delicious (and EASY!) recipes like this one, visit our Recipe Box here!