I am excited to present Motion 4 Life’s first community cookbook! Many thanks to each of you who contributed your favorite recipes. Eating healthy can be easy, enjoyable, and tasty! Each of these dishes provides important nutrients to help you on your wellness journey. It is important to focus on portion size and food groups when making your meals. These recipes help you with just that! Each recipe has the recommended serving sizes along with food groups. I encourage you to try and modify these recipes to fit your flavor fun. Always remember that ‘All Foods Fit, Moderation is Key!’
Amanda Garant MS RD CD – March 2019
Curried Noodles with Shrimp
Makes 4-6 one cup servings
6 c boiling water
2 T Madras curry powder
Kosher salt and pepper
8 oz. stir-fry rice noodles
3/4 lb. shelled and deveined large shrimp
1/4 c canola oil
1/4 c minced garlic
1/4 c minced peeled ginger
2 T low-sodium soy sauce
1/4 c each chopped basil and cilantro, plus more for garnish
1/2 c thinly sliced scallions
1 serrano Chile, thinly sliced
In a 9-by-9-inch baking dish, mix the boiling water, curry powder and a pinch of salt. Add the noodles. Let stand until softened, 20 min. Drain.
Season the shrimp with salt and pepper. In a large sauce pan, heat 1 T of the oil until shimmering. Add the shrimp and cook over moderately high heat, turning once, until just cooked through, 3-5 min. Transfer to a plate.
Wipe out the saucepan. Heat the remaining oil in it. Add the garlic and ginger and stir-fry over moderately high heat until softened, 2 min. Add the noodles, shrimp, and soy sauce and stir-fry until hot, about 3 min. Fold in the herbs, scallions and serrano. Season with salt and pepper. Garnish with herbs: serve with lime.
Meal Plan Counts
1 cup = 1 protein & 2 grains
Sue T – This is one of Sue’s favorites! Wonderful recipe to make for a get together.
Buffalo Chicken Tacos
Makes 4 tacos
2 t mayonnaise
4 T Buffalo sauce
1 t chipotle sauce, or more to taste
1-pound chicken tenders
Sea salt and freshly ground black pepper
1 c all-purpose flour or brown rice flour
1 t garlic chili oil, optional
1 T canola oil
4 (6-inch) flour tortillas
1 plum tomato, diced
1 t minced fresh cilantro
1/2 c shredded cabbage
1/2 c blue cheese crumbles
Place buffalo sauce in a small bowl. In another small bowl combine the mayonnaise and chipotle sauce and mix well.
Season the chicken with salt and pepper, and dredge in the flour.
Sauté’ the chicken in the garlic chili oil and canola oil in a large skillet over medium-high until cooked through, about 8 minutes. Pour in the Buffalo sauce, and sauté until the sauce coats the chicken and starts to brown. Remove from the heat.
To make a taco, spread 1 T of the chipotle mayo on a tortilla. Top with 2 chicken tenders with some of the tomatoes, cilantro, cabbage, and blue cheese.
Meal Plan Counts
1 taco = 2 proteins, 1 fat/oil &
Sue T – A favorite!
Orange Chicken Stir Fry
Makes 8 servings
1/3 c cornstarch
2 c orange juice
½ c soy sauce
½ c rice vinegar
¼ c honey
4 garlic cloves, minced
1 to 2 t red-pepper flakes
1 T vegetable oil, such as safflower
3 lbs. boneless, skinless chicken breasts, cut crosswise into ½ -inch wide strips
1 head broccoli, cut into florets, stalks peeled and thinly sliced
1 lb. carrots (about 5), peeled and sliced
Cooked rice, for serving
Place cornstarch in a medium bowl. Gradually whisk in orange juice until smooth. Whisk in soy sauce, vinegar, honey, garlic, and red-pepper flakes; season with salt. Set mixture aside.
In a 5-quart nonstick Dutch oven or pot, heat oil over medium-high. Working in batches, cook chicken on one side until slightly browned, 2 to 4 minutes; transfer to a plate, and set aside (chicken will cook more later).
Add broccoli, carrots, and ½ c water to pot. Cook, partially covered until water has evaporated and broccoli is bright green, 3 minutes. Add reserved chicken and corn-starch mixture; bring to a boil. Cook until chicken is opaque throughout and sauce has thickened, 2 to 3 minutes. Serve stir-fry over rice.
Meal Plan Counts
1 cup = 1-2 proteins, 1 grain, &
Sue T = This is a great recipe to freeze for later. Just omit the rice and add when you are ready to eat it!
Check back next Friday for our next set of recipes in our 11 part series! #newfoodfriday
Motion 4 Life Fitness
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