2 overripe bananas, mashed with a fork
½ cup plain nonfat Greek yogurt
1 large egg
½ cup whole wheat flour
½ cup all-purpose flour
¼ cup sugar or a sugar substitute equivalent
1 ½ teaspoons baking powder
¼ teaspoon baking soda
1 cup fresh or frozen blueberries
¼ cup dried cherries
1 ½ ounces dark chocolate, crushed
½ ounce dark chocolate, chopped
Nonstick cooking spray
Preheat the oven to 375 degrees. Spray 9 muffin cups with nonstick cooking spray.
In a small bowl, whisk together the bananas, yogurt, and egg. In a medium bowl, combine the flours, sweetener, baking powder, and baking soda. Add the blueberry and cherries and toss well. Add the yogurt mixture and stir just until the ingredients are well-blended.
Using a ¼ cup measuring cup, fill each prepared muffin cup about ⅔ full. Bake for 18-20 minutes, or until the tops a lightly browned and a toothpick comes out clean from the center of a muffin. Cool in the muffin tin for 5 minutes. Remove and finish cooling on a wire rack. Makes 9 muffins.
1 pound chicken breasts, skinless, boneless, cut into bite-size pieces
1 pound chicken sausage, low sodium, cut into bite-size pieces
1 15-oz can chopped tomatoes, no sodium, drained
1 small onion, chopped (about a cup)
½ cup green pepper, finely chopped
2 ½ cup chicken stock or vegetable stock, low sodium
¼ teaspoon ground thyme
¼ teaspoon ground oregano
¼ teaspoon red pepper flakes
2 cups brown rice, cooked
2 Tablespoons fresh parsley, finely chopped
Nonstick cooking spray
Spray the inside of a large cast-iron skillet with nonstick cooking spray and place over high heat. Heat the skillet for 2-3 minutes and add the chicken and sausage. Cook for 7-8 minutes, stirring constantly, until lightly browned. Add the tomatoes, onions, and green pepper and continue cooking for 10-12 minutes, or until the onions are slightly browned.
Stir in the stock, thyme, oregano, and red pepper. Reduce heat to a simmer. Place lid on top of the skillet and continue to simmer for 8-10 minutes, stirring every few minutes. Remove the skillet from the heat and stir in the rice. Cover and let stand for 5 minutes. Remove the lid, stir, and garnish with parsley. Makes 6 servings.
12 chicken thighs, skinless, boneless, trimmed
3 Tablespoons unsweetened cocoa powder
2 chipotle peppers in adobo sauce, stems removed
1 Tablespoon Worcestershire sauce
2 teaspoons light brown sugar
2 Tablespoons chicken or vegetable broth, low sodium
¼ teaspoon salt
Place cocoa powder, chipotle peppers, Worcestershire sauce, brown sugar, and salt in a blender and blend until smooth, about 1 minute. Rub over prepared chicken (yes, it will look like tasty mud 🙂). Cover and refrigerate for 1-2 hours.
Preheat grill. Grill chicken over medium heat for about 5-6 minutes on each side or until chicken is cooked through. Makes 6 servings.
1 small Vidalia onion, finely chopped
4 clove garlic, crushed
1 Tablespoon cornstarch
2 Tablespoons chili powder (more if you like extra heat; less if you do not like much heat)
2 chipotle peppers in adobo sauce, chopped into small pieces
1 teaspoon cumin
1 teaspoon cinnamon
1/2 teaspoon dried oregano
2 1/2 cups vegetable stock, low sodium
2 tablespoons smooth peanut butter or almond butter
1 tablespoon tomato paste
1 tablespoon unsweetened cocoa powder
½ teaspoon sea salt
Nonstick cooking spray
Spray a large nonstick skillet with nonstick cooking spray and place over medium heat. Add onions and sauté 4-5 minutes. Add garlic and continue cooking for another 3-4 minutes.
Add cornstarch, chili powder, peppers, cumin, cinnamon, and oregano, and stir until everything is evenly mixed. Continue sautéeing for 1 more minute, stirring occasionally. Remove pan from heat.
Add the cooked ingredients to a blender, along with the vegetable stock. Remove the tiny cap opening on the lid of the blender and cover it with a kitchen towel. Blend until smooth. (*Note: if using an immersion blender, prepare the recipe in a medium saucepan.)
Return the mixture back to the skillet and place over medium-high heat. Add the nut butter, tomato paste, cocoa powder, and sea salt to the skillet. Stir with a whisk until well-combined and heated through. Taste and add more seasonings if desired. Serve over chicken, fish, veggies, etc. Any amount you are not using should be cooled to room temperature and refrigerated in a sealed container for up to 3 days, or frozen for up to 3 months. Makes about 3 cups of sauce.
THE REBELLIOUS RD
As a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect.