Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Easy-to-Tackle Jambalaya and Easy Brownies. Enjoy!

LOW SODIUM CHEESY CHICKEN, BROCCOI, AND WILD RICE CASSEROLE

This comes from Kaleigh McMordie, MCN, RDN, LD on VeryWellFit. Kaleigh wrote, “It’s important to consume a variety of food from all of the food groups to stay healthy and get all of the essential nutrients your body needs. I recommend building meals that consist of at least a lean protein, a whole grain or starch, and a fruit or vegetable. These components are all important to provide you energy throughout the day and help control your blood pressure.

“It’s easy to visualize when you have separate portions of protein, grains, and vegetables, but it can be harder to tell if you’re getting a good variety of foods in mixed dishes like casseroles. This cheesy chicken, broccoli, and wild rice casserole is loaded with vegetables, whole grains, lean protein, and dairy. It’s an easy and delicious meal that has all of the food groups in one, and one that your family will love!

“This recipe tastes like comfort food but it is filled with fiber-rich vegetables and whole grains. It’s even easier to prepare with frozen broccoli, leftover chicken, and leftover wild rice.”

To view this online, click here.

Ingredients

12 ounces boneless, skinless chicken breast

1/4 teaspoon sea salt

3/4 teaspoon freshly cracked black pepper, divided

2 tablespoons olive oil, divided

1/2 medium yellow onion, diced

2 cloves garlic, minced

3 cups frozen broccoli florets

1 tablespoon whole wheat flour or all-purpose flour

1 1/2 cups skim milk

3/4 cups sharp cheddar cheese, freshly grated, divided

2 cups cooked whole grain wild rice blend

Cooking spray

1/4 cup whole wheat panko breadcrumbs

Preparation

Heat oven to 350F. Cut chicken into 1/2-inch cubes. Season with salt and 1/4 teaspoon pepper.

In a large skillet, heat 1/2 tablespoon of the oil over medium heat. Add chicken and cook, stirring, until chicken is cooked through. Remove chicken to a large bowl.

In the same skillet, heat another 1/2 tablespoon of oil. Add garlic, onion, and broccoli. Cook, stirring, until onion is soft and broccoli is bright green. Pour into bowl with chicken.

Turn heat to low and add remaining tablespoon of oil to the skillet. Sprinkle flour over oil and whisk to make a paste. Slowly add milk, whisking to combine. Stir in cheese and remaining 1/2 teaspoon of black pepper. Remove from heat.

Add rice to chicken and broccoli in the large bowl. Stir to combine. Gently stir in cheese sauce.

Spray a 9x9-inch baking dish with cooking spray. Spread rice mixture into baking dish. Sprinkle with remaining 1/4 cup of cheese and breadcrumbs.

Bake 15 to 20 minutes, or until cheese is melted and casserole is bubbly. Remove from the oven and serve hot.

Ingredient Variations and Substitutions

If you can’t find whole grain wild rice, use brown rice instead.

For a vegetarian option, leave out the chicken.

Add any vegetables you have, such as carrots, cauliflower, spinach, corn or bell peppers.

Cooking and Serving Tips

This casserole is great reheated for lunch. To reheat in the oven, cover with foil and bake at 350F until warmed through.

Serve with a salad for extra vegetables.

GJELINA’S ROASTED YAMS

This is from Sam Sifton in The New York Times cooking e-newsletter. Sam wrote, “These roasted yams are adapted from a recipe that Travis Lett, the chef and an owner of Gjelina in Venice, Calif., published in a 2015 cookbook devoted to the restaurant’s food. They are a marvelous accompaniment to a roast chicken, but they are maybe even better as a platter to accompany a salad of hearty greens, cheese and nuts. What makes them memorable is a technique Lett calls for during the cooking: tossing the tubers in honey before roasting them, which intensifies their caramelizing. The crisp, near-burned sweetness works beautifully against the heat of the pepper and the acidic creaminess of the yogurt you dab onto the dish at the end. It is a simple dish, but it results in fantastic eating.”

Yield: Serves 3 - 6; Time: 1 hour.

This was featured in “A New California Cuisine”, and can be viewed online here.

Ingredients

3 large yams

2 tablespoons honey

1 tablespoon Espelette pepper, or crushed red-pepper flakes

3 tablespoons extra-virgin olive oil

Kosher salt and freshly ground black pepper

1/2 cup Greek-style yogurt

4 tablespoons fresh lime juice, approximately 2 limes

2 scallions, both green and white parts, trimmed and thinly sliced, for garnish

Preparation

Heat oven to 425. Cut the yams lengthwise into 4 wedges per yam. Put them in a large bowl, and toss them with the honey, 1/2 tablespoon of the Espelette pepper or crushed red-pepper flakes and 2 tablespoons of the olive oil. Let it sit for 10 minutes or so, tossing once or twice to coat, as the oven heats.

Transfer the yams to a foil-lined, rimmed baking sheet, season with salt and pepper and then bake until they are deeply caramelized around the edges and soft when pierced with a fork at their thickest part, approximately 30 to 35 minutes.

As the yams roast, combine the yogurt, lime juice and remaining tablespoon of olive oil in a small bowl, and whisk to combine, then season with salt and pepper to taste. Set aside.

When the yams are done, transfer them to a serving platter, drizzle the yogurt over them and garnish with the remaining Espelette pepper or red-pepper flakes, the scallions and some flaky sea salt if you have any.

EASY BROWNIES

This comes from MyDailyMoment.com, and begins, “Brownies are a deliciously simple dessert creation that are completely packed with flavor on their own, or you can add chocolate chips, raisins, chopped maraschino cherries or nuts for a unique finish.”

Servings: for 6 people; Time: Ready in 35 min

To view this online, click here.

Ingredients

1/2 cup butter, melted

8 tablespoons unsweetened cocoa

1 cups sugar

2 eggs

2 teaspoons vanilla extract

1/2 cups flour

1/4 teaspoons salt

1 cups to 2 cups chocolate chips semisweet, white, butterscotch, peanut butter or raisins or chopped maraschino cherries or nuts

Directions

Grease an 8-inch square pan or line with foil.

In a medium bowl combine melted butter and cocoa and stir until cocoa is dissolved.

Add sugar and mix well; add eggs one at a time and stir until well combined.

Stir in vanilla, flour and salt until you no longer see any flour (do not over mix).

Spread in pan and bake in a preheated, 350-degree oven for approximately 25 minutes.

Do not over-bake and adjust time/temp accordingly for your oven. If you do the knife/toothpick test, it should come out with moist crumbs, not clean.

Cool completely before cutting into squares.

For vegetarian omit the marshmallows.

EASY-TO-TACKLE JAMBALAYA

This is from the infamous long-since-forgotten emailing list, and begins, “Make this tasty rice dish anytime you gather a crowd. For zing, use spicy sausage and a little more cayenne pepper. This is a great dish for Super Bowl.”

Recipe Cookbook America's Favorite Food Associations; Prep Time: 25 minutes; Cooking Time: 45 minutes to 1 hour

Serves: 8 to 10

Ingredients

1 1/2 pounds smoked pork sausage, cut into 1/4-inch-thick slices

1 1/2 pounds Boneless skinless chicken breast halves, cut into 1-inch pieces

1/2 teaspoon salt

1/4 teaspoon black pepper

3 medium onions, chopped

2 cups chopped celery

2 medium green bell peppers, chopped

3 cloves garlic, minced

1/2 teaspoon cayenne pepper

6 cups chicken broth

4 cups long grain white rice

1/2 teaspoon paprika

Directions

Preheat the oven to 375 degrees F.

Heat 8-quart oven-safe Dutch oven or stockpot over medium heat until hot. Add sausage; cook 5 to 7 minutes or until browned. Remove from pan; set aside.

Add chicken, salt and pepper; cook 3 to 5 minutes or until chicken is browned. Remove from pan. Drain fat leaving 1 tablespoon.

Add onions, celery, green peppers, garlic and red pepper; cook, stirring 7 to 10 minutes or until vegetables begin to brown. Stir in chicken broth, reserved sausage and chicken, rice and paprika. Bring to a boil.

Place covered pot in the oven and bake at 375 degrees for 30 minutes or until liquid is absorbed and rice is tender, stirring once or twice during cooking.

CHICKEN DINNER IN A CROCKPOT

This is from the infamous long-since-forgotten emailing list.

Ingredients

4 skinless boneless chicken breasts

2 tsp. dried basil

1/8 tsp. salt and pepper

1 cup diced bell pepper

1 (16oz) can white beans, drained and rinsed

1 (14oz) can tomatoes, undrained

Directions

Place the chicken in a crock-pot: sprinkle with basil and salt and pepper.

Add bell pepper, beans and tomatoes. Cover with the lid; cook on low setting for 8 hours.

Serving size is 1 chicken breast with 1 cup of tomato bean mixture.

POT LUCK PASTA SALAD (KID-FRIENDLY

This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.

This recipe begins, “This colorful salad has something for everyone. If you’re short on time, buy the ingredients already cut from a salad bar and use your favorite bottled fat-free Italian dressing.”

POINTS® Value: 3; Servings: 12; Preparation Time: 30 minutes; Cooking Time: 15 minutes; Level of Difficulty: Easy

Ingredients

4 oz uncooked whole-wheat pasta, corkscrew shape (about 1 1/2 cups)

4 oz uncooked whole-wheat pasta, wheel shaped (about 1 1/2 cups)

1/3 cup olive oil

1/4 cup fresh lemon juice

1 tsp dried oregano

1 Tbsp Dijon mustard

1/2 tsp table salt

1/4 tsp black pepper

2 medium garlic cloves, minced

2 1/2 oz olives, canned, sliced, black (about 10 medium black olives)

1 medium green peppers, chopped (about 1 cup)

1 medium sweet red peppers, chopped (about 1 cup)

3/4 cup grape tomatoes, or other small tomatoes, halved (about 10 tomatoes)

1 medium yellow summer squash, halved lengthwise and sliced (about 1/2 cup)

1 medium zucchini, halved lengthwise and sliced (about 1/2 cup)

1 cup frozen green peas, thawed

Directions

Cook pasta according to package directions; drain. Rinse pasta with cold water; drain again and set aside.

Meanwhile, prepare salad dressing by mixing together oil, lemon juice, oregano, mustard, salt, black pepper and garlic in a small bowl; set aside until ready to use.

In a large bowl, combine cooked pasta with vegetables; pour in dressing and toss thoroughly to coat. Cover and chill about 2 hours. Yields about 1 cup per serving.