Wednesday, July 7, 2010

The Family Cook Book

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

Healthy Eating 001


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.

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