Thai Chicken Satay Noodle Salads: Healthy + Delicious Meal Prep for the Week

If you're like me, you're busy - even more busy now that summer is here, we're back to the office after COVID, and you're meal prepping on Sundays for the week. Well, here's one you're going to love, it's healthy, it's full of freshness, and you don't have to feel guilty for how delicious it is! If you love Thai chicken satay, that light, tangy peanut sauce on chicken skewers, we're going to develop those flavors into a noodle salad with lots of veggies for crunchiness, crushed dry roasted peanuts for added crunchiness, and Ramen noodles for some carbs to keep us going! This is a MEAL for lunch, or dinner, and comes in just under 500 calories (I used MyFitnessPal to develop my recipe, and let them do the calculations for us).

Now, I won't lie - this was a lot of work today. Took an hour to make, and 15 minutes of hand-washing dishes to clean up! I'll show pictures of my overflowing sinks later! Mind you, this didn't all have to be done simultaneously, you could have sliced and diced veggies ahead of time, put them in a container - especially if you were making salads or crudites ahead of time for something else. You could grill the chicken a day ahead when you're grilling something else. It just takes a little planning, and I didn't do that today when I created this! But I had fun, and it is soooooooooo good.

I made this for myself for a week's worth of lunches, but this could easily feed 4 to 5 people for dinner, and leave them full for a bit!

Thai Chicken Satay Noodle Salads

Ingredients for the sauce/dressing

• 3/4 C     Peanut sauce 
• (I used store-bought, but you could easily make this yourself with peanut butter, light soy, and extra fish sauce)
• 2-1/2 t   pureed ginger
• 1 t         pureed lemongrass (optional)
• 1 t         Sriracha, optional (add more if you'd like)
• 3 t         Rice vinegar
• 4 t         Fish sauce (or substitute light soy sauce, perhaps half as much)
• 2 T        Lime juice (absent from photos)

Veggies I selected this time

• Ramen noodles, 3 servings
• 1 t        Better than Bouillon, Chicken
• 3 C      Water for cooking noodles
• 4 C      Romaine lettuce, chopped, rinsed, spun dry
• 3/4       Red bell pepper
• 3          Green onions, cut on a bias, the white parts, and two inches of the green parts
• 1 C      Shredded red cabbage
• 3/4 C   Shredded carrots, squeezed in a paper towel to remove moisture
• 3/4 C   Thinly sliced radishes
• 1 C      Thinly sliced snap peas, cut on a bias
• 1 C      Cilantro, chopped
• 1/2 C   Edamame (optional)
• 2 lbs    Chicken breasts or chicken tenders
• 1 C      Dry roasted peanuts, chopped, split into two 1/2 C portions

HOW TO:

1. Boil 3 C water with 1 t Better than Bouillon, Chicken flavor or other chicken base. 
2. Whisk together the following then split in two half portions:
• 3/4 C    peanut sauce
• 1-1/2 t   pureed ginger
• 1 t         pureed lemon grass
• 1 T        lime juice
• 1-1/2 t   rice vinegar
• 2 t         fish sauce (or 1 t light soy)

• 

  Dressing/sauce
  

  
  
  

3. Pour half the dressing onto the chicken to marinate for at least one hour

4. To the second half of the dressing, add and whisk:

• 1 t          pureed ginger
• 1 T        lime juice
• 1 t          rice vinegar
• 2 t          Fish sauce (or 1 t light soy)

5. Scoop out half of the the liquid; one half get set aside, one half goes into a mixing bowl.

6. Start chopping, slicing vegetables if not already done

All the veggies prepped

7. When the water is boiling, add the Ramen noodles, and cook no more than 4-5 minutes, when just done

8. Drain noodles, and add to the mixing bowl and sauce, and toss with tongs

9. When noodles have cooled, add 1/2 C cilantro, 1/2 C chopped peanuts and sliced vegetables

Cooked noodles tossed with sauce, crushed peanuts, and cilantro

I had to use my InstaPot liner to toss everything together, was the only thing big enough!

10. Grill, bake or pan sear chicken until cooked on both sides, basting with the marinade as it cooks, and making sure the marinade cooks fully.

I chose to grill for added flavor!

11. When chicken is done (time will vary depending on how you cook it), chop up!

12. Start assembling each dish, starting with chopped romaine...

Meal prep is an every week thing in my house!

13. Layer on noodles and vegetables, then chicken! I poured the rest of the dressing into a glass jar I can take with me for lunch, put in the fridge, etc.

Nutritional info! Low fat, high protein, high carbs, but good carbs!

 

Not your Nonna's pasta primavera! (Welcome, Spring!)

So, this won't be your Nonna's pasta primavera, and in fact, it probably won't seem like anything you're used to. But, I promise, you'll make this over and over again! 

Pasta Primavera (makes 4 servings)

Ingredients:

1lb Linguine

4 oz Pancetta

3 shrimp per person, no shells, cut into halves

1/4 C good olive oil

1/2 C Fava beans or Edamame, frozen  (Edamame are preferred by some)

2 T pesto

1 C Cream, Milk, or Almond Milk

1 C of the boiling pasta water

Fresh Veggies, all diced the same size:

1 Zucchini

1 Yellow squash

1/2 Green Pepper

1/2 Red Pepper

1/4 Onion or 3 Green Onions

1 C Cherry or Grape Tomatoes, halved

Process:

1. Start the water boiling with enough kosher salt to kill a horse, or at least make the water taste like the ocean. Once it's boiling, drop the pasta for 10 - 11 minutes.
1. Heat a large pot with a heavy bottom on medium-high heat, and add the olive oil and pancetta. Cook for 3 minutes.                                                                                
2. Add all the vegetables, lower the heat to medium and sauté for 3 minutes, stirring frequently. 
   
   
   
3. Add pesto and cream, and stir to blend. Cook for 2 minutes.
   
   
   
4. Add one ladle-full (1 C) of the boiling pasta water to the primavera veggies and sauce.
5. Add the shrimp, and stir. Reduce heat to low.
6. When the linguine is cooked al dente, drain.
7. Add to the pot with the primavera veggies and sauce and toss.
8.  Portion, top with freshly crumbled or grated parmesan
   

   
   
   
   
   

   
   

   
   Hello from Michael's Little Slice of the American Dream! More videos to come!
   
   
   

Blackberry - Chipotle BBQ Turkey Breasts

Alright, if you made the blackberry sauce for the blackberry lemonade, then you're half-way to the BBQ sauce we're about to make! Trust me when I say, we're about to cook something so tasty, and fork tender, and perfect for sitting outside to eat!

Perfect for sitting outside in the shade... sooooo tender!

I am still keeping with a couple recurring themes of being efficient and cooking one day for the week, and eating very healthy. First, I try to cook as much as I can for the week simultaneously. If I'm going to grill something, why not grill several things, even if I don't use them that day. They keep just fine in the fridge! Secondly, I'm striving always to bring maximum flavor and uniqueness to healthy eating without breaking the bank, making it difficult, nor passing up on the foods we all love to have!
So, with this recipe we're going to tackle BBQ only instead of chicken, (although I used some chicken too!), we're going to smoke them a bit along with some sliced portabello mushrooms (used later in the week for my ramen bowl! Stay tuned), grill our veggies, and and just get it all done at once!

This does take a little forethought. I preferred to have a bit of smoke to this, so I soaked some pecan chips in water for a couple hours prior to putting on the grill. Drain the water out before you put them on a hot grill, in the aluminum tray or a smoking tray (if your grill has one).

BBQ and Lightly Smoked Turkey Breasts with Grilled Zucchini and Portabello Mushrooms

BBQ Sauce:

• 4 T        Blackberry puree
• 2 T        Chipotle peppers in Adobo sauce
• 2 T        Red Wine Vinegar
• 1 t         Hot Sauce (Tapatio, Frank's Red Hot)
• 1-1/2 T  Ketchup
• 1/3 C     Water
• 1 T         Salt
• 1-1/2 t    Pepper

Mix well in a bowl, split into two bowl and a cruet or gravy boat for serving BBQ sauce on the plates.

GRILLING:

1. Put smoking tray on a hot grill for about 10 minutes prior to grilling food.
2. Have any veggies you'd like to grill already cut, and set handy on a separate (from the meat) plate/pan/tray, to avoid contaminating the veggies. I used zucchini spears, sprayed with a little cooking spray, sprinkled with oregano and lemon juice.
3. Place turkey or chicken on the grill, and immediately baste with some of the BBQ sauce from one of the bowls.
4. Close the lid down, and leave for 10 minutes.
5. Turn turkey or chicken, and baste.
6. Put veggies on the grill now, and put the portabello mushrooms on a rack above (if available) or very near the smoking chips.
7. 
8. Close the lid for 12 minutes.
9. Turn the vegetables, and remove the turkey or chicken to a plate, and cover loosely with foil.
10. Leave the vegetables on the grill for 5 more minutes, then remove from the grill.
11. Slice the turkey or chicken and serve with extra BBQ sauce.

I promise, everyone will enjoy this! Enjoy everyone!  - Michael!

Start summer off right with Blackberry Lemonade, then...

So, in the South it's summer already, with temperatures skyrocketing into the 80's daily. ALREADY! With that in mind, there's nothing more refreshing on a hot summer day, after mowing the lawn especially, than a glass of freshly made lemonade. Except, maybe...

Mmmm...

When living in Seattle, a friend of mine  got hooked on trying new flavors of lemonade - strawberry, raspberry, blueberry were usually early in the season when she would go picking them at a local farm. But, in late summer, the blackberries grew HUGE on the side of our house. We'd wait for them to get to the point that they were nearly falling off the vines, and PLUCK 'EM! Mah-gawd...

I recently saw some blackberries in the local grocery and said, "yep. It's time." So, I'm going to share with you my blackberry sauce recipe, which can be used here to make some blackberry lemonade, and then as well in a blackberry and Chipotle bbq grilling sauce, than can also be used as a pan sauce at the end (that's in the NEXT installment/recipe!)

And, if you're really adventurous... on a hot afternoon when you finished all your chores... why not a little somfin'-somfin' extra in that lemonade?

Highly recommended!

BLACKBERRY PUREE SAUCE RECIPE:

• 2 Pints of blackberries
• 6 packets of Stevia sweetener
• 1/2 C of water

1. Place all ingredients into a sauce pan, bring to a simmer for about 15 minutes

2. 

   Between low and medium heat on this pan, otherwise they will overflow!

3. 
   
4. Mash them with a potato masher, and return to the heat for another 5 minutes.
5. Let sit in the pan off the heat and cool, for about 15 minutes.
6. You can reduce these in a couple ways, in a blender or a food processor, crush these for about a minute. 
7. Finally, put a glass bowl on the counter, with a fine mesh strainer (sieve) over top of the bowl. Pour the blackberry reduction into the strainer and use a silicone/plastic spatula to mash this through the strainer. Every now and then, scrape the bottom of the strainer, into the bowl. Wrap or place into a storage container for future use.

BLACKBERRY LEMONADE RECIPE:

• 1/2 C of blackberry puree you just created above
• 1 C fresh lemon juice
• 2 C water
• Ice

1. In a tall 2 QT pitcher, mix together the first three ingredients.
2. After blended, add ice to bring the liquid to the top of the pitcher, and let sit a few minutes.
3. If you enjoy it, add a shot of moonshine to each glass!
4. If it's not sweet enough, add a spoonful of the blackberry puree to each glass and stir!

Healthier eating for summer weather - Greens + Grains Bowls - Options are ENDLESS!

Greens + Grains Bowls - Options are ENDLESS!

Hello All! It's been a minute, I realize! I wanted to start things off on a good note, and am posting something I believe is so good for you, and so tasty! Especially since summer is right around the corner. We get busier, we want to sit out in the sun and have a light meal, maybe we work out at lunch time and want to return to our desks with something not too heavy! All of those are ME for sure! Most importantly, I'm going to lay out a system for you here, so you can make not just one, but many for the week, and have them at your finger tips. This is going to seem long, but honestly, if you do all your prep at once, you'll have enough to simply scoop and create your greens + grains bowl in a minute and be done! And, as long as you keep your ingredients separated, they will likely stay crunchy and fresh all week.

So, having now moved to The 704, and being a foodie, working with foodies, we get out A LOT. And, two places have had me wanting - no CRAVING, their food at home - Cava, and Yafo. Both are Mediterranean style "create your own" bowls, some with greens and/or grains (like we're going to do here), and then a host of different sauces and toppings, which we'll also go into. You also have a choice of your proteins, from falafel, chicken, beef, pork and even lamb (tasty, but so fatty!). What we're going to focus on here today is chicken, which I'll give you two ways to prepare on the grill - lemon and oregano (Greek inspired!), and balsamic and honey (Italian inspired). You could use tuna fish, tofu, garbonzos, or even sliced grilled tuna for your protein, but choose wisely!  Choose HEALTHY!

GREEN INGREDIENTS:

I picked the following, which can all be chopped/sliced/prepped into separate containers for future bowl building. 

• Arugala
• Mixed greens with spinach
• Cucumber (thinly sliced or chopped)
• Red onion
• Red and Orange peppers (chopped or thinly sliced
• Red Cabbage (shredded)
• Feta cheese crumbles (go easy! 1 T per bowl)
• Hummus (go easy! 1 heaping T per bowl)
• Cilantro (chopped)
• Italian curley parsley (chopped)

Optionals:

• Dried cranberries
• Dried cherries
• Harissa
• Grilled peppers
• Grilled red onions
• Mint - cilantro - grilled jalapeno chutney
• Olives (Spanish, or Kalamata)
• Tzatziki sauce

GRAINS:

I picked a couple easy ones to cook, that give you a chewy-ness, something different and not ho-hum by any means, and definitely healthy!

Farro:

• 1 C Farro
• 2 C Water
• 1 t Better than Bullion, concentrated chicken broth
• 1/2 t Salt

1. Bring the water, chicken broth and salt to a boil. 
2. Add the farro, cover and set for 20 minutes.
3. Remove the lid, and cook for another 4-5 minutes, until tender but chewy and the water is nearly gone. Set aside to cool.

Quinoa:

• 1 C Quinoa
• 2 C Water
• 1 t Better than Bullion, concentrated chicken broth
• 1/2 t Salt

1. Bring the water, chicken broth and salt to a boil. 
2. Add the quinoa, cover and set for 15 minutes.
3. Remove the lid, and set aside to cool.

PROTEINS:

I used chicken for this - something simple, high protein, and easy to cook that could be done while the above grains are cooking. In fact, I cooked the chicken, and washed the grill pan by the time the farro was done. (Just sayin'!)

Next, let's talk marinades, which you can put your chicken breasts or boneless skinless thighs into for about 4 - 6 hours and they'll be flavorful:

Greek inspired:

• 1/2 C Lemon juice
• 1/4 C olive oil
• 2 T oregano, crushed
• 1 t garlic powder (or four cloves of crushed fresh garlic!)
• 1 t onion powder

Italian inspired:

• 1/2 + 1/8 C Balsamic vinegar
• 2 T honey
• 1/8 C olive oil 
• 1 t garlic powder (or four cloves of crushed fresh garlic!)
• 1 t onion powder

Grill the chicken on a hot grill pan or on the BBQ grill for about 3 minutes per side, max. Pull them off, and cover lightly. They will continue to carry over cook and will be fine

Love my grill pan!

ASSEMBLY:

So, here's the thing- there's really no wrong way to do this! Put some greens in the bottom of the bowl, maybe some shredded cabbage, carrots, diced cucumber and red onion salad with Italian parsley (simply chop all ingredients, marinate in red wine vinegar for 10 minutes with a touch of salt; only make enough for one serving as it won't keep), cilantro, parsley, then some grains (maybe a 1/4 cup of each), maybe a couple tablespoons of beans (especially garbanzos or cannelloni beans), a drop of humus on the side, maybe some walnuts, or slivered almonds, maybe a couple slices of hard boiled egg? Then, slice some chicken (or other protein) and lay that on top!

Now, you can get creative and add artichoke hearts, beet salad, other things, but let's keep this simple for now!

Top this with a light vinaigrette, or simply with lemon juice, salt and pepper, and I promise, you will not be disappointed! 

Let me know what you think of this!

Soon! Very soon!

Soooo... New dream kitchen, new camera with video capabilities, new spirit, new life.

New posts hopefully as August comes to a close, as summer is so busy.

But I'm experimenting with some new recipes, like this blackened salmon Alfredo primavera with wilted arugula and basil (from my window sill)!!!

BADA BING BABY!!!!!

A new Dawn has risen...

Stay tuned folks! I now have my "dream kitchen," and am excited to share with you some new flavors (like the Thai green curry chicken with lemon, ginger and cilantro rice!), a new adventure!

Time to experiment with some lighting to help me get better photos, some videos, and some kitchen hacks and failures to share! 

Eat, and be happy! - Michael