Step Aside Rachael Ray

Because THIS is how you do a healthy, easy 20-minute meal.

I posted the following picture to my Instagram with the caption “staple in my kitchen”:

That is definitely not an exaggeration. Chili garlic sauce is easily one of my favorite pre-made sauces. I put it in dipping sauces, marinades, dressings, etc. and I add it to soups or use it to dip my egg rolls into. I LOVE it. And tonight it was the showcase of my dinner. Twenty minutes is all it took to send me to chili garlic sauce heaven.

In this dinner, it is all about the sauce. I will be eating this dinner at least once a week from now on. I’m not even slightly joking. I’m already anxiously waiting for lunch tomorrow so that I can dive into round 2. I really, really hope that you give this a try!

Easy 20 Minute Garlic Chili Sauce Stir-Fry

Time: 20 minutes

Servings: 2

Ingredients:

  • 2 chicken breasts
  • 1 large carrot (2 medium carrots), chopped into 1/4 inch coins
  • 1 small bunch broccoli, chopped into small florets (about 2 cups)
  • 1/4 yellow onion, chopped
  • chili garlic stir fry sauce (see below for recipe)
  • salt and pepper
  • Olive oil, 2 TBSP
  • 1 bunch cilantro, chopped (optional)

Directions:

  1. Prepare rice/pasta per package instructions (this is optional).
  2. In a small/medium sized pot, place both chicken breasts into the bottom of the pot and cover with water (enough water so that there is an extra 1″ inch covering the chicken) and cook over high until boiling. Allow the chicken to boil for 3 minutes and then cover with a lid and remove from the heat. Let the chicken remain in the pot, off the heat, for 15 minutes.
  3. While the chicken is cooking, in a large pan over medium-medium high heat add 2 TBSP olive oil. Place all of the vegetables into the saute pan , and add salt and pepper. Allow to cook for approximately 5 min, stirring frequently. After the five minutes, turn down to medium-low heat and cover. Allow vegetables to cook for another 5 minutes (this steams the broccoli nicely).
  4. Once the chicken is done (after the 15 minutes have elapsed) remove from the poaching liquid,season with salt and pepper and chop into bite size pieces.
  5. Add the cooked rice/pasta, chicken and chili garlic stir fry to the sauteed vegetables. Stir to combine and enjoy! You may garnish with some chopped cilantro, if desired.

Chili Garlic Stir Fry Sauce

Ingredients:

  • 1 TBSP chili garlic sauce
  • 1 TBSP soy sauce
  • 1 TBSP rice wine vinegar
  • ground ginger, a dash or two

Directions:

  1. Measure out and combine all the ingredients in a small bowl. Adjust ingredient amounts as necessary.
  2. Add to your favorite stir-fry/pasta dish.

Please do yourself a favor and get on this!

 

A quick note: As I’ve previously mentioned, I’ve been watching my eats the past week or so, so this was a low-carb meal, and while I’m generally not a low-carb person, I had already had my fill for the day and I wanted a light, yet satisfying dinner. So given that, I tried a new item – shirataki noodles. They are a Japanese noodle (found in the refrigerated portion next to the tofu/health foods in my supermarket) made out of a “water soluble dietary fiber” (YUMMM) and are extremely low cal and low carb. I prepared them by rinsing them and running them under extremely hot water for a minute or two and then adding them my stir fry. They don’t really have a taste, and kind of remind me of the noodles you find in Pho. I’m a fan, but the above meal would’ve been equally great with rice or your favorite pasta.

Healthified Sausage and Peppers

I’m not sure if you know this about me, but I’m Italian. Like seriously Italian. (Parlo Italiano!)

For the most part, my family is from the North  – my last name is a city in Northern Italy! So my preference for Italian food leans towards its Northern cuisine. Think pesto, lots of game, olive oil, and lots of vegetables as opposed to red sauces and cheesy pastas. BUT my mom’s side of the family has some Sicilian in it and, come on, who doesn’t love a plate full of what we typically think of as eye-talian food? You will never, ever see me turn down a plate of lasagna. Well, except for the next few weeks….

The only drawback to this delicious, comforting food? It can be quite calorie-laden. So the other night I took it upon myself to conjure up the delicious flavors of one of my favorite dishes without the high calorie and fat content.

I’m not going to lie, I pretty much hit it out of the ballpark with this one.

Coming in at just 275 calories a serving, this is one dish you can definitely feel good about indulging in. The low calorie and fat content leaves plenty of room to serve with a side of your favorite pasta, bread, or other grain. Then again, I was perfectly satiated as-is.

Healthified Sausage and Peppers

Yield: 4 servings

Preperation Time: 30 minutes

Ingredients:

  • 1 lb of chicken sausage, sliced (I chose Smoked Chicken Andouille Sausage that were already cooked*)
  • 1/2 yellow onion, sliced
  • 1 cup white mushrooms, sliced
  • 1 /2 each of red and yellow bell pepper
  • 1 roma tomato, chopped
  • 1/4-1/2 cup red wine (optional, but it really adds to the flavor of the dish)
  • 2 garlic cloves, minced
  • 1 tsp red pepper flakes (optional)
  • salt and pepper to taste
  • parlsey, chopped (this is mostly for garnish, I actually used cilantro because that’s all I had in my crisper)
  • cheese (would recommend parmesan or goat)
  • 2 TBSP canola oil (because you will be cooking on high heat, olive oil is not advisable)

* If you prefer to use uncooked sausage I would recommend cooking them in the pan first, then remove and set aside before starting with step 1 below.

Directions:

1. Place a large saute pan on the stove over high heat and add the oil. Once the oil and pan are thoroughly heated, add all of the vegetables to the pan (onion, mushrooms, bell peppers, tomato, and garlic). Allow to cook for several minutes (about 7-10), stirring occasionally. The vegetables will start to turn slightly black/char – this is good!

2. Once the vegetables have started to blacken, add the red wine, sliced sausage, and pepper flakes. Turn down the heat to medium/medium-high. Cook for an additional 5 minutes or until the sausage is warmed through and the wine has reduced. Continue to stir occasionally.

3. Once the sausage is warmed through and wine reduced, add the cheese and parsley and enjoy!

I can’t tell you how much I enjoyed this meal! The caramelized flavor from the vegetables melded perfectly with the smokiness of the sausage. I didn’t even miss the bread (that’s kind of a lie – this would be AMAZING on a toasted baguette!).

P.S. This is the brand of sausage I used. I would highly recommend it!