Caregiver LifeLine Resources

Mary McDonald of Nutrition 101 with Mary

To make the CHICKEN:

1 Tablespoon olive oil

2 chipotle peppers in adobo, finely chopped

1 teaspoon garlic powder

1 teaspoon ground cumin

½ teaspoon dried oregano

½ teaspoon black pepper

3-4 boneless, skinless chicken breasts

Directions:

  1. Mix all of the ingredients in a bowl.
  2. Place the chicken in a large zip loc bag and add the marinade from step one. Let sit at least an hour.
  3. Heat a large frying pan for1-2 minutes on medium high. Add the chicken and cook each side approximately 7-8 minutes per side (depending on the thickness of the chicken breast).
  4. Place cooked chicken on a plate.

To make the RICE:

1 Tablespoon olive oil

1 cup of brown rice

8 cups of water

1 lime, juiced

2 Tablespoons finely chopped cilantro

Directions:

  1. Place the water in a sauce pot and heat until boiling.
  2. Add the rice and cook for 30 minutes.
  3. Drain the rice and rinse with water.
  4. Place the rice back into the warm pot and cover. Let sit for an additional 20 minutes.
  5. Sprinkle with lime juice.
  6. Add cilantro to rice and mix. Place in a bowl.

To make the BEANS:

1 cup of pinto beans

2 Tablespoon of finely chopped onions

¼ teaspoon of garlic powder

1/8 teaspoon of pepper

½ cup of water

Directions:

  1. Place all ingredients in a frying pan and heat on medium high heat until the water boils.
  2. Turn to medium low and cook for 4-5 minutes, or until the water disappears and the beans are soft. Place in a bowl.

To make the GUACAMOLE:

2 avocados

1 lime juiced

¼ tsp salt

2 Tablespoons diced onion

½ tsp. minced garlic

3 Tablespoons diced cilantro

1 pinch ground cayenne pepper

Directions:

  1. In a medium bowl, mash together the avocados, lime juice, and salt.
  2. Mix in onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper.
  3. Refrigerate 1 hour for best flavor, or serve immediately.

Combine to make the FRESH AND TASTY BURRITO BOWL:

  1. Add rice to a bowl.
  2. Top with chopped chicken.
  3. Add beans.
  4. Top with Monterey jack cheese.
  5. Add guacamole.
  6. Finish the bowl with lettuce.
  7. Enjoy!

 

Recipe by Mary McDonald of Nutrition101withMary.com, adapted from DIY Chipotle Burrito Bowl

 

 

 

 

Leftover Cranberry Sauce Muffins

 yield: 12 MUFFINS

 

1cup all-purpose flour

½ cup whole wheat flour

1 cup + 3 tablespoons rolled oats (reserve the 3 tablespoons for the tops)

1/2 cup brown sugar

1 tablespoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 teaspoon cinnamon

1 1/2 cups leftover cranberry sauce

1/2 cup milk

1/3 cup vegetable oil

1 egg

 

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Grease a 12-cup standard-size muffin tin (or add liners).
  3. In a large bowl, whisk together the flour, 1 cup oats, brown sugar, baking powder, baking soda and cinnamon.
  4. In a medium bowl, whisk together the cranberry sauce, milk, vegetable oil and egg.
  5. Pour the wet ingredients into the dry ingredients and stir just until blended.
  6. Divide the batter between the 12 muffin cups – about 3/4 to all the way full.
  7. Sprinkle with the three tablespoons oats.
  8. Bake for 20 minutes or until tops spring back when you touch them and a toothpick inserted into the middle comes out dry.
  9. Let cool for about five minutes. Serve.

 

Adapted from Serious Eats

Creamy Sweet Potato Soup

Yields: 6-8 servings

 

4 large sweet potatoes, baked , peeled and mashed

1 cup chopped onion

2-4 cloves of garlic, coarsely chopped

1 tablespoon fresh grated ginger root

Olive oil for sautéing

4 cups of vegetable stock

1 ½ teaspoons salt

1 ½ teaspoons pepper

2 teaspoon ground cinnamon

2 teaspoon ground nutmeg

1 teaspoon ground cumin

1 cup coconut milk (Trader Joe’s light coconut milk is very good)

 

  1. Sautee onion and garlic in olive oil until tender (approx. 10 min.)
  2. Add fresh ginger and saute 3 minutes longer.
  3. Add mashed sweet potato, vegetable stock, salt, pepper, cinnamon, nutmeg and cumin.
  4. Cook an additional 15 minutes.
  5. Puree in batches in a blender careful to securely hold towel over lid (hot liquids tend to blow the top off a blender).
  6. Alternately, puree using an immersion blender, if available.
  7. If you like a smoother soup, pass the soup through a mesh sieve to separate out any remaining solids.
  8. Place all soup back in pot and slowly stir in coconut milk. Heat through and serve.

 

 For more information, please visit 

www.morethymeforyou.com

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