I Eat Therefore I Cook

Effortless Cooking for Busy Lives

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CHICKEN SHAWARMA BOWL

I was so excited when I finally got the boyfriend to enjoy eating Lebanese food. That meant I could finally start cooking my favorite type of cuisine. These chicken shawarma bowls are extremely healthy, filling and have a great depth of flavor.

Peel baby carrots:

Slice chicken breasts into 1/2 inch pieces:

Season carrots:

Season chicken:

Saute onions and garlic with spices:

veggies

Add rice and chicken broth:

chicken borth

Chicken breasts finished:

All finished:

chicken shawarma

CHICKEN SHAWARMA BOWL

PREP TIME: 
COOK TIME: 
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Spiced Chicken and Carrots with Turmeric Rice and Taziki.
Author: Meagan {I Eat Therefore I Cook}
Serves: 4

INGREDIENTS

  • FOR THE CHICKEN
  • 3 boneless skinless chicken breasts
  • 1 TBSP Turmeric
  • 1 TBSP Cumin
  • 1 TBSP Onion Powder
  • 1 TBSP Garlic Powder
  • 1 TBSP Ground Pepper
  • 1 TSP Salt
  • Juice of ½ a lemon
  • FOR THE CARROTS:
  • 8 small carrots
  • 1 TSP Garlic Powder
  • 1 TSP Onion Powder
  • 1 TSP Turmeric Powder
  • 1 TBSP Olive Oil
  • FOR THE RICE:
  • 1 cup long grain rice
  • ½ TBSP Olive Oil
  • ½ onion, minced
  • 4 cloves garlic, minced
  • 2 TSP Turmeric
  • 2 TSP Cumin
  • 2 TSP Ground Pepper
  • 2 Cups Low Sodium Chicken Broth
  • Juice of ½ a lemon
  • FOR THE GARNISH:
  • Pita Chips, Naan Bread or Pita Bread
  • ½ cup Hummus
  • ½ cup Parsley, roughly chopped
  • 16 Cherry Tomatoes, halved
  • FOR THE TAZIKI:
  • ½ cup Greek Yogurt
  • 1 TBSP Fresh Dill
  • 1 TBSP Garlic Powder
  • 2 TSP Pepper

INSTRUCTIONS

  1. Preheat oven to 400 degrees. Peel carrots. On a baking sheet toss carrots with olive oil. Add spices and toss. Place in oven and cook for 30 minutes, flipping at 15 minutes.
  2. Meanwhile, slice chicken breasts into ½ inch bite-sized pieces. On a separate baking sheet, place chicken. Squeeze juice over chicken. Add spices and toss until evenly distributed. Place chicken in the oven and bake till chicken is cooked through for about 23 minutes. Once done, set aside and let rest.
  3. As the chicken and carrots are cooking, prepare rice. Add olive oil to a medium pot on medium-high heat. Add onion and garlic, stirring so garlic does not burn, and cook about 2 minutes. Add spices and stir to distribute evenly. Add rice, chicken broth an lemon juice. Bring to a boil and then cover and reduce to a simmer till rice is thoroughly cooked through about 20 minutes.
  4. Make Taziki: Stir together yogurt with dill, garlic powder, and pepper. Place in refrigerator till ready to serve.
  5. Serve: Place rice on the bottom, then chicken. Add dollops of hummus and taziki on top of chicken.Sprinkle parsley and tomatoes on top. Scoop up with pita chips, naan or pita bread.
  6. ENJOY!

By

Chicken Tortilla Soup

chicken-tortilla-soup

This is the boyfriends all time favorite dish. He would like it injected into his body via IV, but I require the normal method of ingestion, which includes a spoon. This is a low fat, healthy dish with a great depth of flavor.

Make the Pico De Gallo:

You can make this ahead of time and let it sit. The longer you let it sit the better the flavors get. If you have leftover Pico de Gallo, eat it as a side with the chip! So delicious.

Cut up the veggies:

Don’t worry about sizes too much, you will blend everything together later.

Shred the chicken and open cans:

Add the veggies to the pot:

Add the spices:

Add the green chilies and tomatoes:

Add the broth:

chicken soup

Puree the veggies and add the tortillas:

Slice the tortillas and place on a baking sheet:

Garnish and eat!

Chicken Tortilla Soup

Author: Meagan {I Eat Therefore I Cook}
Prep time: 
Cook time: 
Total time: 
Serves: 6
Healthy and Hearty, this Soup will have you licking the bowl.
Ingredients

FOR THE SOUP:

  • 2 cups rotisserie chicken, shredded
  • 46.5 oz low sodium chicken broth ( 1 32 oz can and 1 14.5 oz can)
  • 14.5 oz can fire roasted diced tomatoes
  • 4.5 oz can green chilies
  • 2 TBSP chili powder
  • 1 TBSP paprika
  • 4 cloves garlic, roughly chopped
  • 1 yellow onion, roughly chopped
  • 1 bell pepper, roughly chopped
  • 1 cup frozen corn, thawed
  • 6 corn tortillas, sliced into 1/2 inch pieces
  • 1 TBSP Olive Oil

FOR PICO DE GALLO:

  • 4 tomatoes
  • 1/2 red onion
  • 1/2 cup cilantro
  • 2 limes, juiced

FOR GARNISH:

  • 2 Limes, juiced
  • 1 jalapeno, sliced into 1/2 inch pieces
  • cheddar cheese, grated
  • avocado, sliced into bite-sized slices
  • 6 corn tortillas
  • 2 TBSP Olive Oil
  • Sour cream

Instructions:

  1. Make pico de gallo: diced tomatoes and red onion. Roughly chop cilantro. Mix all of them together. Add lime juice. Mix together. Cover and refrigerate.
  2. Add 1 TBSP Olive Oil to a large pot on medium-high. Add onion, bell pepper, and garlic. Cook until onion is softened, about 5 min. Add the chili and paprika powder. Mix together and cook another 2 minutes. Add tomatoes and green chilies. Mix together and cook for 2 minutes more. Add chicken broth. Mix together. Take off heat and use a stick blender to puree broth until the consistency is smooth. Add tortillas and puree with a stick blender until smooth.
  3. Replace pot on heat and add chicken and corn. Mix and let simmer 15 minutes. Remove from heat.
  4. Meanwhile, heat oven to 400 degrees. Slice other 6 corn tortillas into 1/2 inch slices. Place on baking sheet and drizzle with olive oil. Toss together. Cook until crispy, about 10 minutes.
  5. Place soup in a bowl. Add the garnish of lime juice, jalapeno, cheddar cheese, avocado, pico de gallo, a dollop of sour cream and tortilla strips.
  6. ENJOY!

Need help? Here’s how Laura does it

 

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FUSILLI WITH CREAMY ARUGULA PESTO AND ROASTED VEGETABLES

This is seriously the best pasta EVER. I could not stop eating it because it tasted so good. There goes the trying to cut back diet. But some days, you just don’t care. Meatless Monday ( or any day) just got so much better. And you really don’t miss the meat with the asparagus, cauliflower, and whole wheat pasta. Peppery, Creamy, Lemony, and Hearty, this pasta is great for a lighter meal.

Roast the veggies:

Roasted vegetables

Arugula Processed:

Garlic, Walnuts, and Parmesan Cheese Added:

Add greek yogurt and lemon:

ARUGULA PESTO

ARUGULA PESTO

FUSILLI WITH CREAMY ARUGULA PESTO AND ROASTED VEGETABLES

 

PREP TIME: 
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Roasted Cauliflower and Asparagus Tossed with Whole Wheat Pasta and an Arugula Yogurt Pesto
Author: Meagan {I Eat Therefore I Cook}
Serves: 4

INGREDIENTS

  • 1 head cauliflower
  • 1 lb asparagus, trimmed
  • 1 TBSP EVOO, divided
  • Pinch of salt and pepper
  • 1½ TBSP Garlic Powder, divided
  • 16 oz fusilli whole wheat pasta
  • FOR THE PESTO:
  • FOR THE PASTA
  • 5 oz baby arugula
  • 4 TBSP EVOO
  • 3 cloves garlic
  • ½ cup walnuts
  • Juice of 1 lemon
  • ½ cup Nonfat Plain Greek Yogurt
  • ½ cup Parmesan cheese, plus more for garnish

INSTRUCTIONS

  1. Preheat oven to 425 degrees Fahrenheit. Chop cauliflower into bite-sized pieces. Cut asparagus into 1-inch pieces. Add the cauliflower to the baking sheet with ½ TBSP olive oil, salt, pepper and 1 TBSP garlic powder. Roast for 10 minutes. Add the asparagus, ½ TBSP olive oil, and ½ TBSP garlic powder. Toss together. Roast till browned, 15 minutes more.
  2. Meanwhile, place a large pot of water on high heat.When boiling, add pasta and cook according to brand directions. Drain and place back in a pot. In a food processor, add the arugula, olive oil, and garlic. Once pureed, add walnuts and Parmesan, process until no chunks remain.Take the pesto out of the processor and scoop into a small bowl.Add lemon juice and yogurt.
  3. Add veggies and pesto to pot with pasta. Toss together until evenly distributed.
  4. Serve with extra Parmesan cheese.
  5. ENJOY!

 Nutritional Information (According to Myfitnesspal)

  • Calories ( per serving): 485
  • Fat (g): 20.8
  • Saturated (g): 4.2
  • Cholesterol (mg): 12.2
  • Sodium(mg): 258.7
  • Fiber (g): 8.5
  • Sugars (g): 7.1
  • Protein (g); 22.3
  • Vitamin A (%) 23.7
  • Vitamin C (%): 144.1
  • Calcium (%): 28.7
  • Iron (5) 14.1

By

CHILI RUBBED STEAK AND ROASTED PEPPER SALAD

I am always looking for salads that don’t make you feel like you are eating a salad, but an actual meal.This does the trick. Not only that, but it makes you feel summer is coming with the basil and char on the steak and peppers. I can feel my feet in the sand now and the waves crashing on the beach….oh wait I don’t live in California anymore. Scratch that. I can feel the extreme Texas heat and bugs everywhere, but hey, summer anywhere is still summer.

Prep the veggies to be charred:

Cook the steak:

All Done:

vegetables

CHILI RUBBED STEAK AND ROASTED PEPPER SALAD

PREP TIME: 
COOK TIME: 
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Smoky Steak tops crisp lettuce and sweet veggies
Author: Meagan { I Eat Therefore I Cook}
Serves: 2

INGREDIENTS

FOR THE SALAD:

  • 4 Cups Romaine Lettuce, Shredded
  • 8 oz skirt steak
  • 1 TBSP Olive Oil
  • 2 Bell Peppers
  • 3 Shallots
  • 2 TBSP Grated Parmesan Cheese
  • ¼ Cup Basil, Shredded
  • 4 TBSP Red Wine Vinegar
  • FOR THE STEAK RUB:
  • 2 TBSP Chili Powder
  • 1 TBSP Brown Sugar
  • 1 TBSP Paprika
  • 1 TSP Cayenne Pepper
  • 1 TBSP Salt
  • 1 TBSP Ground Pepper

FOR THE CROUTONS:

  • 2 Ciabatta Rolls
  • 1 TBSP Garlic Powder
  • 1 TBSP Onion Powder
  • 1 TBSP Olive Oil

INSTRUCTIONS

  1. In a small bowl, combine the chili powder, brown sugar, paprika, cayenne pepper, salt, and pepper. Mix together. Rub on both sides of skirt steak. Place in a container and place in the fridge for at least 40 minutes to overnight.
  2. Preheat the broiler and grill pan on high. Chop bell pepper into ½ inch slices. Slice shallot into thin ¼ inch rings. In a large bowl, toss with 1 TBSP olive oil and place on baking sheet. Slice ciabatta into bite-sized pieces. On a separate baking sheet, toss ciabatta with 1 TBSP olive oil. Sprinkle garlic and onion powder on bread.Place in oven, with veggies on upper rack and bread on lower and cook for 15 minutes.
  3. Reverse trays with the bread tray on top and the veggie tray below and cook for 2 more minutes. Cook the bread until it is golden brown. Cook the veggies until they are soft and slightly charred.
  4. Meanwhile, cook a steak by placing on a hot grill pan for 3 minutes per side.
  5. Serve salad. Place romaine on the bottom, then half the veggies on each plate, then the croutons, basil, Parmesan cheese, and steak. Drizzle red wine vinegar over top.
  6. ENJOY!