Vegetarian Fajita Stir Fry

I'm often met with a confused look when I excitedly mention how tacos, fajitas, and burritos can be a healthy meal. Most think high fat queso and sodium-laden meats when thinking of the standard Mexican-style meal you're served in your local restaurant. But, when I think tacos, burritos, and fajitas, I think vegetables. It's the perfect opportunity to load up on veggie servings alongside fiber-rich beans. Add herbs and spices and you're well on your way to a flavor-packed, fiber-rich, veggie-loaded, tasty plate of delicious food that's sure to satisfy. 

Packaged taco and fajita seasoning can be extremely high in sodium. One way to cut back on the sodium is to make your own fajita seasoning. It requires purchasing a variety of seasonings, but you can mix a big batch and have it as a go-to for future meals. Just store in an airtight container for as long as you would keep spices on the shelf (about 1 year). 

Fajita Seasoning
2 tbsp chili powder
1 tbsp onion powder
1 tbsp garlic powder
2 tsp paprika
1 tsp kosher salt
1/2 - 1 tsp cayenne pepper (to taste)

Mix in a bowl and set aside for the following recipe. If using for a later date then double and put half in an airtight container. You will use all of the seasoning for the recipe below.

Vegetarian Fajita Stir Fry
Makes 4 servings (1 serving is two filled tortillas)

Ingredients
2 tbsp             olive oil
1 16oz can       low sodium black beans
2 each            bell peppers (orange and red preferred)
1 each             tomato (on the vine or roma)
1/2 each         red onion
1 4oz can       green chiles (I used Hatch brand)
8 each           corn tortillas (I used La Tortilla Factory 6in tortillas)

Preparation
In a large frying pan, heat olive oil over medium heat. Slice onions, bell peppers, and tomato and set aside. Using a strainer, rinse black beans under cold water and set aside. Add sliced onions to pan and sauté until browned and slightly translucent. Add fajita seasoning, bell peppers, tomatoes, green chiles, and rinsed black beans. Stir and allow to cook over medium heat for another 10 minutes or until peppers are cooked through. 

If you'd prefer meat in your dish then chicken is a good option. Slice boneless, skinless chicken breast and add to pan with the onions. Cook until browned, but not cooked all the way through. Then add the remainder of the ingredients (beans optional) and saute until chicken is cooked through. 

Serve over tortillas and top with your choice of toppings.

ANEWtrition Tip: Turn leftovers into a fajita salad. Chop lettuce and spinach and add to a bowl. Top with the fajita stir fry and add salsa for a dressing.

Toppings Bar: 
greek yogurt, avocado, salsa, hot sauce, chopped cilantro, diced onions, shredded cheese

Spicy Brown Rice and Veggie Bowl with Tempeh

Any food that includes sriracha is a win in my book. If you haven't tried it yet, do yourself a favor and pick up a bottle today. You won't be disappointed! This rice and veggie bowl is a go-to dinner in my house. There's flexibility with the vegetables and grains, so consider it a way to use up what you have in the fridge. For this version I added baby bok choy, carrots, and kale. I've also made it with spinach, mushrooms, and bean sprouts - seriously anything that is a vegetable would taste good in this bowl. Same goes for the grains. No brown rice? No problem, sub quinoa, farro, or even oats. The result? A fiber-packed bowl with at least two servings of nutrient-dense vegetables. 

SPICY BROWN RICE AND VEGGIE BOWL WITH TEMPEH

Ingredients
1 block tempeh
1 bunch baby bok choy, washed and separated
1 bunch kale, washed and stems removed
1 carrot, shredded
1 cup dry brown rice (I used a quick cooking rice)
1 tsp chopped ginger
2 tbsp olive oil

For the marinade
2 tbsp grain mustard
2 tbsp sriracha
3 tbsp low sodium soy sauce

Preparation
Cook rice and set aside. Slice tempeh (or your choice of protein). Mix grain mustard, sriracha, and soy sauce in a bowl. Add tempeh and mix well. Set aside. Prepare kale and bok choy. Grate carrot. In a wok or sauce pan, add 1 tbsp olive oil and ginger. Saute until ginger is fragrant and soft. Add tempeh and cook until brown. Remove tempeh from pan. Add kale and saute until wilted. Remove from pan and add 1 tbsp olive oil and saute bok choy until wilted.

To build the bowl: split rice between two bowls. Split remainder of ingredients between two bowls. Top with sriracha and sesame seeds. Optional: 1 over medium egg. 

Sweet and Spicy Baked Acorn Squash

As a dietitian, I talk to many clients who struggle to eat well on a regular basis. It's usually that the idea of cooking at home or spending a day meal prepping is simply overwhelming. And how could it not be when the expectation is to prepare complicated recipes with multiple ingredients or to take an entire Sunday afternoon to prep for the week ahead? I'm not saying there's anything wrong with either approach and if you're already doing that then great! Keep on truckin'. 

These "Back to Basics" recipes are for the people who avoid the kitchen, who don't want to prep a recipe with multiple ingredients, who avoid the Sunday afternoon meal prep, and in general just want to have a healthy diet without it taking over their life. 

Back to Basics recipes have two rules:

1. Less than 5 ingredients
2. Maximum of 3 dishes needed to prepare (goal: less to clean)

SWEET AND SPICY BAKED ACORN SQUASH

Acorn squash is a good source of vitamin C and potassium. 

Ingredients
1 acorn squash
2 tsp cinnamon
2 tsp cayenne (or to taste)
2 tbsp maple syrup
2 tbsp olive or canola oil

Preparation
Wash and cut squash in half lengthwise. Scoop out seeds and discard. Cut squash into wedges. This can be done by putting the cut half down on the board and cutting at an angle into the middle of the squash. 
Toss wedges in a bowl with oil and maple syrup. Add spices and toss to cover. 
Put squash on a baking sheet and bake at 350F for 40 minutes or until soft. 

Note: This recipe is best prepared when squash is in season. I bought this acorn squash at a local farmers market since fall is prime time for squash of many varieties.