Yakisoba, 'Fried' Brown Rice, Apple Bran Muffins

Yakisoba

4 cups of shredded cabbage

½ cup of shredded carrots

1 small onion, sliced

1 lean chicken breast, chunked (optional)

2 cloves of garlic, minced

2 tablespoons avocado oil, divided

2-4 TBSP low sodium soy sauce (to taste)

½ lb thin whole wheat spaghetti noodles

salt and pepper to taste

Boil water and cook noodles according to package directions.

Meanwhile, in a large frying pan, heat 1 tablespoon of avocado oil over medium high heat. Add chicken; stir until white on all sides. Add garlic; stir into chicken. Add soy sauce. Simmer 2 minutes. Pour chicken, garlic, and soy sauce mixture into a bowl.

In the same pan, heat the other tablespoon of avocado oil. Add vegetables and stir until wilted. Stir chicken mixture into vegetables until the chicken is fully cooked. Add noodles and toss until combined.

Fried Brown Rice

I don't measure much here. But here's the basics:

avocado oil

1 egg, whisked with a drop each of soy sauce and sesame oil

1/2 cup onion, finely chopped

1/2 cup shredded carrot

1/2 cup frozen peas (thawed by rinsing in warm water)

cold, cooked, brown rice (about 2 cups)

soy sauce, salt and pepper

In a non-stick skillet, heat a little oil to keep the egg from sticking. Pour the egg into the pan to coat the pan. When cooked through, remove egg to plate. Heat a little oil in the pan. Sautee onions until tender. Meanwhile, chop egg into little pieces. Add carrots and peas to onions. Cook and stir together. Remove to the plate with egg pieces. Put a little oil in the pan. Add cold rice and stir to heat thru. Add vegetables and egg mixture to rice. Stir to combine and heat thru. Add soy sauce, salt and pepper to taste.

Apple Bran Muffins

1 cup bran flakes

2/3 cup milk

1 apple, grated on large holes of box grater (with peel)

2 TBSP applesauce

2 TBSP oil

2 TBSP honey

sift together:

1 cup finely ground wheat flour

1 tsp cinnamon

1/2 tsp salt

1/4 tsp nutmeg

2 1/2 tsp baking powder

optional: cinnamon sugar

Preheat oven to 400 (375 for dark pans.) Grease muffins tins or use paper liners. Combine bran and milk until liquid is absorbed. Add apple, egg, oil, applesauce, and honey. Mix.

Combine and sift dry ingredients. Stir gently into bran mixture. Fill muffin cups. Sprinkle with cinnamon sugar if desired. Bake 20-25 min. Yield: 10-12 muffins (depending on how big you make them.)