I’ve been putting together a personal cook book for my family, full of our favorite healthy recipes. Here are a couple of them.
Serves 6
Cashew Chicken and Broccoli Salad:
3 tablespoons seasoned rice vinegar
1½ tabelspoon reduced-sodium soy sauce
1½ tablespoon mirin
1½ teaspoon minced peeled fresh ginger
1½ teaspoon Asian (dark) sesame oil
¼ + 1/8 teaspoon crushed red pepper
1¼ pound skinless boneless chicken breasts, cut into 1-inch pieces
4½ cups coarsley chopped fresh broccoli
1½ red bell pepper, seeded and thinly sliced
¾ cup chopped fresh cilantro
¼ + 1/8 cup shredded carrot
3 scallions, finely chopped (green onions)
¼ + 1/8 cup coarsley chopped unsalted cashews
Whisk the vinegar, soy sauce, mirin, ginger, sesame oil, and crushed red pepper together in a small bowl to make the dressing; Set asside.Spray a large nonstick skillet with cooking spray and heat on medium-high. Add the chicken and cook, turning to brown all sides.Combine the broccoli, bell pepper, cilantro, carrot and scallions (green onions) in a large bowll. Add the dressing and toss well.Add the chicken to the broccoli and toss lightly. Divide the salad into 6 servings, and sprinkle with the cashews to serve.
1 ½ cups salad with 1 tablespoon cashews: 209 cal, 8g fat, 2g saturated fat, 0g trans fat, 51mg chol, 208 mg sodium, 11g carb, 4g fiber, 23g protein, 65 mg calc
Asparagus Egg-Drop Soup:
1 ¼ pound fresh asparagus, trimmed and cut into ¾ inch pieces
6 cups reduced-sodium chicken broth
¼ + 1/8 cup cold water
4 ½ tablespoons cornstarch
3 large eggs, lightly beaten
3 teaspoons reduces-sodium soy sauce
¾ teaspoon rice-wine OR white-wine vinegar
white pepper to taste
Cook the asparagus in boiling water, until crisp-tender, about 3 minutes. Drain, rinse, and set aside.Bring the broth to a boil in a large saucepan. Whisk together the water and cornstarch in a small bowl until smooth. Whisk into the broth and simmer until the mixture thickens slightly.Reduce the heat to barely a simmer. Slowly drizzle the eggs into the soup while stirring quickly in a circular motion. Do not change directions or it will lessing the presentation of your soup. Cook about 1 minute. Gently stir in the soy sauce, vinegar, and pepper. Serve the soup over the asparagus in soup bowls. (adjusted to make 6- 1 ¼ cup servings)
1 ¼ cup soup: 87 cal, 3g fat, 1g sat fat, 0g trans fat, 106 mg chol, 758 mg sod, 8g carb, 1g fiber, 7g protein, 21mg calc.
