Tag: plant based

Jerk Chicken and Plantain Bowl

Summer is the perfect time to make this tropical inspired jerk chicken and plantain bowl! Chicken is coated in a spicy jerk seasoning before being cooked, sealing in caribbean flavor, minus the plane ticket. The best thing about the nourish and buddha bowl craze is that you can make them your own and swap your favorite ingredients for a bowl that is never the same twice. In this recipe, every bite has a different flavor, from juicy mango to sweet and crisp pan-fried plantains.

You can treat this recipe as a salad and serve it over greens, pile the ingredients over rice (cauliflower rice for grain-free) or fill tortillas with the toppings for a taco night meal. The cilantro sauce adds just the right amount of herb brightness with the tangy zip of lime. You can skip the sauce altogether and simply scatter chopped cilantro and a generous squeeze of lime over the dish right before serving. There are so many flavors going on that the sauce is just the icing on the cake so to speak, but not mandatory.

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Jerk Chicken and Plantain Bowl

10 minutes

14 minutes

24 minutes

Yield: 4 servings

Jerk Chicken and Plantain Bowl

Ingredients

  • 2 (5 oz) boneless skinless chicken breasts, diced
  • 1 large plantain, peeled and sliced
  • 1/2 cup avocado, diced
  • 1 cup grape tomatoes, halved
  • 1/2 cup mango, diced
  • 1 14 oz can black beans, drained and rinsed
  • optional toppings: sliced jalapeños, cilantro, lime wedges
    • For Cilantro Pesto Sauce
  • 1/4 cup olive oil
  • 1 cup packed cilantro leaves
  • 1/2 a small jalapeño
  • 2 tbsp lime juice
  • 1/2 tsp minced garlic
  • 1/4 tsp sea salt
    • For Jerk Seasoning
  • 2 tsp smoked paprika or chipotle powder
  • 1 tsp coconut sugar
  • 1/2 tsp dried thyme
  • 1/2 tsp cumin
  • 1/4 tsp ground coriander
  • 1/4 tsp onion powder
  • 1/4 tsp chili flakes
  • 1/8 tsp cinnamon
  • 1/8 tsp black pepper
  • 1/2 tsp sea salt
  • 4 tbsp olive oil, divided

Instructions

  1. Combine ingredients for cilantro sauce in a blender or food processor and blend until thoroughly combined. Pour into a small jar. Refrigerate until serving.
  2. Mix together jerk seasonings in a small bowl. Add diced chicken to a mixing bowl and sprinkle jerk seasoning over. Use hands to mix.
  3. Heat 2 tablespoons olive oil in a medium skillet over medium/high heat for 1 minute. Add chicken. Cook 12-14 minutes, stirring occasionally for even cooking.
  4. While chicken cooks, heat 2 tablespoons of olive oil in a separate medium skillet over medium heat for 1 minute. Add plantain slices and cook 3 minutes. Use tongs to turn and cook an additional 3 minutes. Season with salt and pepper.
  5. Arrange remaining ingredients in a serving bowl and add chicken and plantains. Serve with cilantro sauce.
http://freshandfit.org/jerk-chicken-plantain-bowl/

Herbed Fusilli Pasta with Mushrooms, Sun-Dried Tomato and Green Beans

Herbed Fusilli Pasta Fresh and Fit

As you can tell by scrolling through my blog, the majority of my recipes are plant-based. I try to eat a mostly plant-based with a sprinkling of animal protein throughout the week. I consider myself a part time vegetarian. If I do purchase meat, I make sure it was held to high standards and practices. My hat goes off to strict vegans and vegetarians. It is a very disciplined and aware way of life. I try to do the best I can giving the knowledge I continue to gain about the meat industry and animal welfare. I don’t try to push my beliefs on anyone, I simply believe in doing your best and maintaining your ethics the best you can. Now onto today’s recipe…
Give your pasta a nutritional boost with fresh veggies in this herbed fusilli pasta recipe. Hearty mushrooms take the place of meat for a filling plant-based dish perfect for chilly fall days.

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Herbed Fusilli Pasta with Mushrooms, Sun-Dried Tomato and Green Beans

Yield: 8 servings

Herbed Fusilli Pasta with Mushrooms, Sun-Dried Tomato and Green Beans

Ingredients

  • 1 16oz package of fusilli pasta
  • 1 8oz package of sliced baby portobello mushrooms
  • 1/2 c sun-dried tomatoes, packed in olive oil, thinly sliced
  • 2 tbsp oil from sun-dried tomatoes
  • 2 cups green beans, sliced in half
  • 1/2 c grated parmesan cheese, organic preferred
  • 1 c heavy cream, organic preferred
  • 1 tsp dried oregano
  • 4 tbsp basil, chopped
  • 1 tsp chili flakes

Instructions

  1. Begin by boiling water for pasta. In the meantime, sauté mushrooms in 2 tbsp of olive oil from sun-dried tomatoes in a separate pan. About 10 minutes.
  2. Add in green beans, 2 tablespoons of basil, oregano, chili flakes and sun-dried tomatoes. Cook 5 minutes.
  3. Stir in heavy cream and bring to a simmer.
  4. Cook pasta according to package directions. Drain pasta.
  5. Return pasta to pot and pour in vegetable mixture. Stir to coat.
  6. Serve with grated parmesan cheese and basil.
http://freshandfit.org/herbed-fusilli-pasta-with-mushrooms-sun-dried-tomato-and-green-beans/

Plantain and Black Bean Burgers with Mango Jicama Slaw


plantain burgers 2

Up next are Plantain and Black Bean Burgers with Mango Jicama Slaw, or what I call the “Tango” burger. Cuban and Caribbean flavors meld together in this vegetarian friendly delight. It is like a trip to the islands for you senses. Piled on top of a crunchy tostada, a smokey and sweet burger topped with a juicy mango and fresh lime slaw. I think this burger will be a summertime favorite for meat eaters and plant based eaters alike!

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Plantain and Black Bean Burgers with Mango Jicama Slaw

Yield: 4 burgers

Ingredients

  • 1 can black beans, drained and rinsed
  • 1 ripe plantain, cut into large slices.
  • 1 tbsp cumin
  • 1 tsp paprika
  • 1 tsp garlic
  • 1/2 tsp salt
  • 1 tbsp olive oil or non stick spray
  • 1 egg, beaten
  • 2 tbsp all purpose flour
  • 4 tbsp chopped cilantro, divided
  • Juice of 1 lime
  • 1 ripe mango, diced
  • 1/3 c red onion, minced
  • 1/2 c jicama, sliced into thin strips
  • 4 tostadas

Instructions

  1. Combine beans and plantain in a medium mixing bowl. Using a potato masher, mash until chunky but combined.
  2. Add garlic, cumin, salt, paprika, flour and 1/2 of cilantro. Pour in egg and stir.
  3. Heat a flat top or skillet on medium heat. Spray with non stick spray or olive oil (can also be made on grill using a high heat safe pan, like cast iron).
  4. Using a 1/3 c measuring cup, scoop mixture and place on flat top. Use opposite side of scoop to lightly press burger down. Cook 5 minutes each side.
  5. For slaw, combine red onion, jicama, mango and cilantro. Stir in lime juice.
  6. Assemble each burger on top of a tostada, top with slaw.
http://freshandfit.org/plantain-black-bean-burgers-mango-jicama-slaw/

plantain and black bean burgers