Fresh Rolls

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A couple weeks ago, I was up in Vermont with my family, and my mom just whipped up a batch of these to bring to a friends house for dinner, and ever since then I have been craving them!  Fresh rolls can be SO SO easy, super healthy, and are the type of dish that looks like you put in a ton of effort because they are so beautiful!  And as if these couldn’t get any better, we are going to dip them in a peanut butter dipping sauce…which really just makes everything 10x better.  My mom used a sweet chili dipping sauce for hers, but I live and die for peanut butter dipping sauce, and the recipe below I could literally just eat it with a spoon.

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If you’ve ever rolled a burrito, it’s kiiiind of like that. I’m sure everyone has their own way to roll them, but this is what works for me, and I’m a bit clumsy when it comes to delicate things, so if it works for me, you should be FINE. The other night, I used shrimp, vermicelli noodles, avocado, carrots, red cabbage, mint and butter lettuce.  These can be vegetarian, they can have chicken in them – really you can roll whatever you want into these babies and they will probably be good. In my opinion it’s the noodles and that peanut sauce that make it so good,  but what do I know!  Figure out what works for you!

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INGREDIENTS (that I used, but again – add whatever you want!)

ROLLS:

  • 10 spring roll rice paper wrappers – I used Blue Dragon Brand
  • Carrots (I bought a bag of matchstick carrots…because I was feeling lazy lol)
  • Purple Cabbage (again…bought it pre-chopped – because it’s just easier!)
  • 3 scallions, sliced very thin
  • 1 ounce cooked rice noodles/rice vermicelli
  • 1 avocado, sliced
  • handful fresh mint (my sister also uses fresh basil which sounds pretty delicious)
  • Lettuce leaves (I used butter lettuce), torn in half
  • 10-12 medium cooked shrimp, peeled and sliced in half length-wise (if you will be cooking them at home, poach them, and let them cool completely before using)

PEANUT BUTTER DIPPING SAUCE (a.k.a. sauce sent from heaven)

  • 1 large garlic clove, crushed
  • 1/3 cup hoisin sauce
  • 3 tablespoons creamy peanut butter.
  • warm water to adjust consistency
  • 1 tablespoon rice vinegar.
  • 1/2 teaspoon sriracha or chili-garlic sauce (optional)
  • 1 tablespoon chopped toasted peanuts (optional)
  • key to this…mix in everything except the water, then add water to create the consistency you want.  I add more hoisin or pb, maybe less sriracha based on what flavor I’m looking for.  It should be dip-able without pulling the ingredients out of the roll.  

DIRECTIONS:

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Prepare the vermicelli noodles according to package directions – mine soaked for 10

minutes in hot water, then remove them from the water and let them cool.

Each rice paper will soak in warm water for about 10 seconds, or until it’s flimsy.  Place it flat on your prep surface and get to work!

Place all your ingredients piled up 1/3 of the rice paper wrapper. I usually put the ingredients on the bottom 1/3 of the rice paper so it’s easier to roll up. Biggest rookie mistake?  OVERFILLING THE ROLLS! This will take a bit of practice, but you will get the hang of it within a roll or two.

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Again, you are going to roll this like a little delicate burrito. Gently pull the bottom of the rice paper up and over the filling, tucking it just under the filling – don’t be afraid to pull at it a little – it should roll tightly.  Then fold the sides up, and roll baby roll.  Keep tension on the rice paper, but remember, its very thin, and can tear if you pull too hard.  Sometimes this does happen, but an easy fix is to just roll another rice paper wrapper around it!

Once rolled up, place them on a serving plate (I like to place them seam side down just so they don’t try to unravel. If you are making them in advance, just cover them in Saran Wrap, but they are best served within a couple hours of being made.

 

 

Have fun with these – they are great for summer, great for impressing guests, great for just an excuse for that peanut butter dipping sauce, great for just about any situation.  They can be made as an appetizer, lunch, dinner, you name it!

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Let me know how it goes!

 

 

 

 

 

What to do with boring shredded chicken

My favorite protein to prep?  Shredded chicken.  Boring, shredded chicken.  Nothing fancy, just simple chicken.  Why, you may ask, is this my favorite thing to prep?  Because it is a blank canvas.  It’s just the base that I can play with throughout the week.  One thing that holds so many people back from meal prepping, is the fact that they think if they meal prep, it will be the exact same thing every day for a week. That it will be dried out and hard to stomach by the end of the week. Well, sometimes it is, so what we need to do is to figure out how to make these meals something that you will actually enjoy and look forward to throughout the week.

This week, one of my ProCoach cohorts is working on eating protein at every meal, hitting their protein goals throughout the day, and keeping an eye on portion sizes to make sure they stay on track. Eating protein at every meal is not necessarily difficult, but I wanted to incorporate this habit into this week’s recipe.  So this week, I have several meals made up with the same base shredded chicken breasts.  Now – these are only three of the hundreds of meals you can create with this.  These are just a few that I played with this week.  So listed below are recipes for:

Crock Pot Shredded Chicken Breasts (BASE)
Buffalo Chicken Quinoa Bowl
Pesto & Avocado Chicken Salad Sandwich
Chicken Tacos

First up, we have the recipe for the base, which is the basic crock-pot shredded chicken.  This recipe is super easy, and the shredded chicken, when stored properly, does not dry out over the course of the week, which is key!

CROCK POT SHREDDED CHICKEN BREASTSIMG_3483
INGREDIENTS:
3lbs Chicken Breast (about 4 large)
1c. Chicken Broth
1t Salt
1t Pepper
1t Garlic Powder
1t Onion Powder

DIRECTIONS:

  • Place chicken breasts in crock pot, pour chicken broth and seasonings over chicken.
  • Cook on low for 6-8 hours or high for 2-4 (low usually keeps the chicken juicier)
  • Remove chicken from crock pot and shred chicken with two forks.
  • Allow chicken to cool and store in an air tight container in the refrigerator

 

BUFFALO CHICKEN QUINOA BOWL
Using the shredded chicken that you so conveniently already have in the fridge…putting together the rest of this bowl is a breeze!

INGREDIENTS:
4oz. Shredded chicken
IMG_34871/3c. Black Beans – cooked & drained
1/4 Avocado – medium
1/2c. kale (I lightly sautéed mine in a little coconut oil to soften it up)
1/4c. Corn – Steamed
1/2c. Quinoa – cooked (I used quinoa brown rice blend)
1/3c. Cherry Tomatoes -chopped with red onion, s&p
Garnish: Shredded Cheese & chopped cilantro
Frank’s Red Hot
1T Butter

This made for a HUGE bowl, obviously you can cut the amounts in half, I had some leftovers from this.

DIRECTIONS:

  • Sautee Kale in pan, once it starts to soften up & wilt a little, set aside.  Add the chicken to the pan with butter & Franks and toss to mix together.  Heat on medium to low to reheat chicken with the sauce.
  • Steam corn, rinse beans, slice up avocado and set aside.
  • Prep tomatoes – quarter them, add finely chopped red onion and season with S&P, set aside.
  • Cook Quinoa, add to the bowl, add the rest of the ingredients which have already been prepped
  • Garnish with cheese and chopped cilantro.

Here’s my trick with this – it seems like a crazy amount of prep work, but I find success by having a lot of this stuff prepped ahead of time, or finding little shortcuts.   Here are two of my no-so-secret tips that make recipes like this really easy – and just a matter of scooping things into a bowl.

  • I usually have a couple cans of black beans rinsed and ready to go & also a jar of chopped super chunky “Salsa” (like the one above) in my fridge at all times- I put them with my eggs, on my salads, in bowls like this, burritos, just plain as a snack, the options are endlessproduct_rts_organicredquinoa
  • I buy individual quinoa cups that microwave for 1 minute…because it’s one ofthosethings I despise cooking, and I love eating it…this makes it easier for me to stay on track!

 

Pesto & Avocado Chicken Salad Sandwich
I made this as an open-face sandwich that I melted cheese on, but I have also had this as a cold chicken sandwich in a pita pocket, which works well when bringing it on the go, or even mixed into a salad!

INGREDIENTS:IMG_3490
4oz. shredded chicken
1/3 avocado – medium
1T finely chopped red onion
2T Basil Pesto
2T Whole Grain Honey Mustard (homemade)
1/3c. Kale – chopped (very lightly sautéed if desired)
2 slices Ezekiel bread – toasted
Sliced Cheddar Cheese – optional

DIRECTIONS:

  • Preheat oven to 350º
  • Add Chicken, pesto, red onion, avocado to bowl and mix until completely combined.
  • Toast bread, spread honey mustard, then stack kale, and then chicken mix.
  • Top with cheese if you want
  • Bake in the oven until cheese starts to melt – about 3-5 minutes, then broil for 1-2 minutes to finish it off.
  • As mentioned above – this chicken salad is delicious, and is so yummy warm or cold!  A great alternative to a heavy mayo chicken salad!

 

Chicken Tacos

So I’m not going to write up a recipe for tacos…because I assume you have made them
before, but I AM going to include a recipe for homemade taco seasoning that I’ve been using for years.  Tacos are pretty simple – add what you like, keep it fresh and delicious, and enjoy them – because tacos are one of the greatest things ever created, and always feel like a fun, exciting treat, even when they are SUPER healthy! I’ve never met anyone who isn’t amped up when they talk about having tacos for dinner.  So if you haven’t already, start making your taco seasoning!

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INGREDIENTS: (this will last you for a while…not just for one night of tacos – well, maybe, I don’t know how many tacos you plan on eating)
2T Chili PowderIMG_3499
1/2t Garlic Powder
1/2t Onion Powder
1/2t Crushed Red Pepper
1/2t Oregano
1t Paprika
3t Cumin
2t Salt
2t Ground Black Pepper