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Compliant Broccoli Stir Fry

2/19/2022

This recipe makes about 8 cups so it is a super easy way to have your side dish of vegetables ready to go. It’s also a great way to get more vegetables into any bowl of stew or chili. This lowers the caloric density and fills you up with lots of fiber-rich vegetables.

Ingredients:

½ large onion, cut into cubes
2 garlic cloves, roughly chopped
1 head broccoli, cut into small florets and cut up stem
1 carrot, sliced
3 fresh shitake mushrooms, sliced
1 chili pepper, diced small
½ - ¾ cup low sodium vegetable broth (preferably organic)
2 large leaves Bok choy, chopped
2 green onions, thickly sliced

Method:

In a wok or large skillet, heat a little vegetable broth on medium high.
Add onion and garlic to the pan and cook quickly until the onion is soft.
Add broccoli, carrot, mushrooms, chili and vegetable broth and stir.
Cover with a lid and let cook for 5 minutes and then stir.
Add Bok choy and green onions to the top of the broccoli mixture. Put the lid back on and steam for about 2 minutes until Bok choy wilts.
Stir to mix and serve hot. Or let cool and store in the fridge in glass containers.

Go here to print this recipe: recipe_compliant_broccoli_stir_fry.docx

Comments

Compliant Indonesian Cap Cai

2/17/2022

Comments

Cap Cai is a predominantly a cauliflower stir fry. I have removed the meat, salt, oil and cornstarch to make it compliant. This recipe makes about 8 cups so it is a super easy way to have your side dish of vegetables ready to go. To extend a soup or stew over rice, I can now cut down on the rice and add a cup or two of vegetables to the dish to lower the calorie density even further.

Ingredients:

½ large onion, cut into cubes
2 garlic cloves, roughly chopped
1 head cauliflower, cut into small florets
1 carrot, sliced
3 fresh shitake mushrooms, sliced
1 chili pepper, diced small
½ - ¾ cup low sodium vegetable broth (preferably organic)
2 large leaves Bok choy, chopped
2 green onions, thickly sliced

Method:

In a wok or large skillet, heat a little vegetable broth on medium high.
Add onion and garlic to the pan and cook quickly until the onion is soft.
Add cauliflower, carrot, mushrooms, chili and vegetable broth and stir.
Cover with a lid and let cook for 5 minutes and then stir.
Add Bok choy and green onions to the top of the cauliflower mixture. Put the lid back on and steam for about 2 minutes until Bok choy wilts.
Stir to mix and serve hot. Or let cool and store in the fridge in glass containers.

Go here to print this recipe; recipe_compliant_indonesian_cap_cai.docx

Comments

Compliant Chunky Chili

2/6/2022

Comments

Here’s a variation of an Engine 2 recipe. Eating grains with beans or lentils is the easiest way to get complete proteins in your diet on a regular basis. Black beans are packed with iron, a mineral that helps transport oxygen throughout the body. Iron absorption is enhanced when paired with acidic foods, so here we've combined beans with tomatoes - a pairing that's sure to please your body and your taste buds. Makes 4-5 servings.

Ingredients:

½ cup quinoa
1 large can no-salt diced tomatoes
2 bell peppers, diced (or 2 cups frozen)
4 cups spinach
1 cup water
1 tsp. chili powder
2 tsps. cumin
1 tsp. cocoa powder (optional)
1 can no-salt canned black beans, rinsed or 1 1/3 cup premade
No salt seasoning and pepper to taste
Optional garnish: cilantro leaves

Method:

In a large pot, add the quinoa, canned diced tomatoes, bell peppers, spinach, water, chili powder, cumin, and cocoa powder (if using). Mix everything together and cover.
Cook over low-medium heat for 20 minutes or longer.
Add the rinsed beans in about 10 minutes before serving. The idea is to heat the beans without cooking them further, because you don't want mushy beans!
The chili is ready when everything is heated all the way through. Add no salt seasoning and pepper to taste and garnish with cilantro, if desired.
If you are not eating it straight away, let cool and put in storage containers and store in fridge.

Go here to print this recipe: recipe_compliant_chunky_chili.docx

Comments

BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE

Compliant Broccoli Stir Fry

Compliant Indonesian Cap Cai

Compliant Chunky Chili

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BREAK THE CYCLE RECIPESALL SALT, OIL & SUGAR FREE

Compliant Broccoli Stir Fry

Compliant Indonesian Cap Cai

Compliant Chunky Chili

Archives

Categories

BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE