Healthy Old Broad

Healthy Baked Goods Recipes Made Without Gluten and Sugar

Ginger Miso Chicken with Sugar Snap Peas and Bok Choy

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This is a easy and very flavorful dish.

Ginger Miso Chicken with Sugar Snap Peas and Bok Choy

Marinade Ingredients

  • 2 cups hot water
  • 1/2 cup miso paste
  • 4 inches fresh ginger grated
  • 1/4 cup Tamari
  • 4 cloves of garlic – grated
  • zest of 1 lemon
  • juice of 1/2 lemon
  1. Let all the ingredients steep together for at least a 1/2 hour to cool to room temperature.

Chicken and Vegetable Ingredients

  • 6 chicken thighs (or you can use breast meat if you prefer) – cut into small strips
  • 1 bag of sugar snap peas
  • 3 bok choy
  • 10 scallions – green and whites finely chopped
  • salt and pepper
  • 2 tablespoons olive oil

Instructions

  1. Salt and pepper the chicken pieces, place into a Ziploc bag with 1/2 of the cooled marinade. (Set the remaining marinade aside to cook with later) Let sit at room temperature for about 1/2 hour.
  2. Cut the sugar snap peas in 1/2 and cut the bok choy into ribbon slices.
  3. Serve over Flavorful Brown Rice

To Cook

  1. Heat the olive oil in a large skillet or wok. Add the chicken to the pan in batches to brown – that takes about 2 to 3 minutes each side. Do this in batches so the chicken does not steam. (Note: discard the marinade that the chicken has been sitting in!). Add the cooked chicken back in the pan and continue to cook for about 5 to 7 minutes.
  2. Add the snap peas to the skillet and cook with the chicken on med/high for 3 to 5 minutes. Add the bok choy and remaining marinade and cook on high for 5 to 7 minutes.
  3. Serve over Flavorful Brown Rice

Steak Broccoli Snow Peas Stir Fry

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Easy one pan stir fry meal that can be done in 15 minutes.

Steak Broccoli Snow Peas Stir Fry

Ingredients

  • 1 lb skirt steak (or really any steak you prefer) – cut into 1/2 strips
  • 3 large radishes
  • 1 9oz bag snow peas – cleaned and cut into 1/2 pieces
  • 1 8oz baby broccoli (or use can use regular if you prefer) cut into 1/2 inch pieces
  • 6 scallions – white and green cut finely
  • 1 cup defrosted edamame
  • salt and pepper
  • 2 tablespoons olive oil

for the sauce:

  • 1/2 cup tamari
  • 3 garlic cloves finely chopped
  • 3 tablespoons mirin
  • 1 teaspoon red chili pepper flakes
  • 6 drops fish sauce

Instructions

  1. Combine all the ingredients for the sauce in a bowl and set aside so the flavors can have time to marry.
  2. In a large skillet or wok heat the olive oil. Salt and pepper the steak pieces and cook in the heated oil so that the steak is browned on all sides – this should take about 3 to 5 minutes. Add the radishes, broccoli and scallions to the pan and cook on medium high for 3 minutes. Add snow peas to the pan can continue to cook for another 2 minutes. Add the edamame and sauce to the pan and cook all together for 5 minutes.
  3. Serve over Flavorful Brown Rice

Roasted Brussels Sprouts

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I know Brussels Sprouts are usually not a favorite vegetable but let me tell you that if you roast them you and the family will love them.

Roasted Brussels Sprouts

Ingredients

  • Brussels sprouts – cut in half
  • olive oil
  • salt and pepper

Instructions

  1. Preheat oven to 350 degrees.
  2. Combine all the ingredients on a baking sheet and roast in the oven for approximate 30 minutes…..and then you are ready to serve.

Lemon White Wine Chicken Casserole

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This healthy tasteful casserole might seem like a lot of work but it is actually easy to make and even better to eat. Reheats for lunches easily and gets better as the ingredients have day to get to know each other.

Lemon White Wine Chicken Casserole

Ingredients

  • 2 lemons: zested and juiced
  • 2 tablespoons capers – chopped
  • 1/2 cup white wine
  • 1 teaspoon dry wine
  • 3 medium garlic cloves finely chopped
  • 1 teaspoon dried thyme
  • 2 packages boneless, skinless chicken thighs (of course you can use breast if you prefer)
  • 1 teaspoon granulated garlic
  • 1 teaspoon Kosher salt
  • 1/2 teaspoon pepper
  • 1 teaspoon paprika
  • 1 large onion thinly sliced rounds
  • 2 lemons thinly sliced

Instructions

  1. Preheat oven to 375 degrees.
  2. Combine ingredients 1 thru 6 in a bowl.
  3. Season the chicken on both sides with ingredients 7 thru 10.
  4. Place thinly sliced onions on large baking sheet, top with a slice of lemon and top with seasoned chicken, pour marinade on top of chicken. Bake for 40 minutes. Cut cooked chicken into bite size pieces, discard the lemon slices and chopped up the cooked onion slices.
  5. Place skillet in oven to finish cooking – about 15 to 20 minutes.
  6. Remove from oven and let chops rest 5 minutes before serving.

Vegetable ingredients:

  • 1 lb asparagus – chopped into 1/2 inch pieces
  • 1 bag of snap green peas – remove the tough string and cut into 1/2 inch piece
  • 2 tablespoons olive oil
  • Kosher salt and pepper

Instructions

  1. While the chicken is baking heat the olive oil in a large skillet. Add the snap green peas and asparagus, salt and pepper to taste and stir fry for about 5 minutes. Remove from heat.
  2. Rice: 4 cups of cooked Flavorful Brown Rice
  3. Casserole: Combine the cooked chicken, onions, snap green peas, asparagus and rice in a 9 x 13 baking dish or large bowl/serving platter

Taco Casserole

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It’s a taco, casserole style…easy to eat and even easier to re-heat.

Taco Casserole

Ingredients

  • 2 jalapeno peppers – charred, skinned, deseeded & finely chopped
  • 1 large tomato – charred, skinned and cut in small pieces
  • 3 dried chile ancho – finely chopped
  • 1/2 large onion – finely chopped
  • 1 – 12oz package corn tortillas
  • 1 lb ground turkey meat
  • 1 15.5oz can black beans – drained and rinsed
  • 1/2 teaspoon chili chipotle
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/2 teaspoon coriander
  • 3 tablespoons tomato paste
  • 12 oz shredded sharp cheddar
  • 1 lime: zest and juice
  • 1 cup chopped fresh cilantro plus more for garnish
  • salt and pepper
  • 2 tablespoon olive oil

Instructions

  1. On the stove top roast the jalapeno peppers to char, place in bowl with plastic wrap until cool, remove skin, dreseed and finely chop.
  2. On the stove top roast the tomato to char, place in bowl with plastic wrap until cool, remove skin and finely chop.
  3. Heat the tortillas on the stove top, place in kitchen towel to keep warm until need for assembly.
  4. Preheat oven to 350 degrees.
  5. Heat olive oil in large skillet, add chopped onion, jalapenos, chile ancho, lightly salt and saute for 3 minutes (stove on high).
  6. Salt and pepper the turkey meat and add to the skillet, cook for 3 to 5 minutes, breaking into small chunks. Add the chili chipotle and paprika and continue to cook for another 2 minutes. Add tomato paste to the pan and continue to cook for 3 minutes, then add the chopped tomato.
  7. Add the cumin and coriander to the black beans, and mash a bit with a potato masher and add to pan with peppers and turkey and cook for 2 minutes.
  8. Add the lime zest and juice.

Assembly

  1. Spray with non stick spray a 9×12 baking dish.
  2. cut the warm tortillas in 1/2 and place a layer on the bottom of the baking dish
  3. layer of the shredded cheese – 1/2
  4. layer of the turkey mixture and 1/2 cup of the fresh cilantro
  5. another layer of tortillas
  6. layer of turkey mixture and 1/2 cup of the fresh cilantro
  7. layer of the remaining cheese.

    8. Additional garnishes

    • pico del gallo salsa
    • fresh chopped cilantro
    • sour cream
    • avocado