It’s All About the Vegetables

As we mark Healthy Weight Week, Jen Haugen, Austin Hy-Vee Dietitian, will show you the top way to start cooking healthier meals that can lead to healthier weights.  Hint: It’s all about the vegetables.

Chicken Stir-Fry

All you need:

4 tablespoons light soy sauce

1 tablespoon rice vinegar

1 tablespoon fresh grated ginger

2 teaspoons minced garlic

1 teaspoon sesame oil

1/8 teaspoon crushed red pepper flakes

1 pound boneless, skinless chicken breasts

6 cups chopped assorted vegetables

4 teaspoons canola oil, divided

2 teaspoons cornstarch

¾ cup lower sodium chicken broth

2 cups hot cooked quinoa

1 tablespoon sesame seeds


All you do:

1) Whisk together marinade: soy sauce, vinegar, ginger, garlic, sesame oil and red pepper flakes.

2) Cut chicken into chunks or strips, keeping the size uniform for even cooking.

3) Marinate the chicken pieces in the refrigerator for 30 minutes with marinade.  Drain reserving marinade.

4) Heat a large skillet over medium-high heat.  Add 3 tablespoons canola oil once pan is hot, add chicken.  Toss and stir rapidly.  When done, remove from skillet and keep warm.

5) Add 1 tablespoon oil to skillet and add vegetables.  Stir and toss for 2-3 minutes.  Add cooked chicken back to skillet.  

6) Whisk corn starch into broth and then add reserved marinade.  Add mixture slowly over stir-fry and cook additional 3 minutes or until sauce has thickened.  Sever over quinoa and top with sesame seeds.


Roasted Sweet Pepper, Sausage and Goat Cheese Pizza

All you need:

8 ounces ground Italian sausage

2 tablespoons olive oil

2 cloves garlic, minced

1 tablespoon chopped fresh basil

½ teaspoon dried oregano

1 large red bell pepper, diced

1 large yellow or orange bell pepper, diced

½ cup red onion slices

1 (12-inch) prepared fully baked thin and crispy whole wheat pizza crust

1/3 cup pizza sauce

1 (4 ounce) package soft, unripened goat cheese

Fresh watercress leaves


All you do

1) Preheat oven to 425.  In a large skillet, cook sausage until brown.  Drain.  In a medium bowl, combine olive oil, garlic, basil, oregano, peppers and toss with onion slices.

2) Place pizza crust on large baking sheet.  Spread pizza sauce evenly over crust.  Top with sausage and bell pepper mixture.  Add goat cheese.

3) Bake until heated through and cheese begins to brown, about 12-15 minutes.  

4) Sprinkle pizza with watercress.