Archive for Recipes
September 9, 2009 at 9:46 pm / Filed under Recipes
I have been craving delicious fried rice for some time but the thought of ordering it at a chinese restaurant (with msg - yuk!) totally held me back from indulging. so i decided to come up with my own recipe, that way i know exactly what is going in there. the recipe is pretty flexible as you can use just about any type of vegetable that you like and any type of protein that you like (just substitute shrimp or chicken for the tofu).
whatever you do, do not omit the oyster sauce, soy sauce or the drizzle of sesame oil, as this is where all the flavors are.
Makes 4 servings
1 package firm tofu
2 cups frozen mixed vegetables, chopped
2 eggs, slightly beaten
2-3 cups brown rice, cooked
4-5 tbsp low-sodium soy sauce
2-3 tbsp oyster sauce
Sesame oil
Instructions:
Cut tofu into ½ inch slices. Place on a few layers of paper towels, top with a few more paper towels, and place a pan or heavy object over the slices to drain the water. Let sit for about 10 minutes. Cut slices into ½ inch cubes. Place the cubes on a non-stick cookie sheet and bake in the oven at 350 degrees for 30 minutes or until light golden brown. Set aside.
In a large pan, cook the vegetables in 2 tbsp of water for 2 minutes. Add the eggs and cook until the eggs are scrambled with the veggies and completely cooked through. Add the brown rice, tofu cubes, soy sauce and oyster sauce and stir until heated through. Remove from heat and lightly drizzle with sesame oil. Enjoy!
February 3, 2009 at 8:06 pm / Filed under Recipes
i know it sounds like alot of sugar but trust me this makes them taste soooo much better. besides, having one piece for dessert after a full day of eating healthy won’t break the bank (or eat one after your workout!). just be sure not to overdo it - freeze the leftovers to make sure you are not tempted. these freeze well and will thaw out nicely in your refridgerator when you’re ready for another one.
2 cups whole wheat flour
2 cups sugar
3/4 cup unsweetened cocoa powder
1 teaspoon baking powder
1 teaspoon salt
1 cup low fat soy milk
¼ cup canola oil
¾ cup applesauce (no sugar added)
1 teaspoon vanilla extract*
Preparation
Preheat the oven to 350º.
In a large bowl, stir together the flour, sugar, cocoa powder, baking powder and salt. Pour in the soy milk, canola oil, applesauce and vanilla; mix until well blended. Spread evenly in a 9×13 inch baking pan that has been sprayed with pam.
Bake for 25 to 30 minutes in the preheated oven, until the top is no longer shiny. Let cool for at least 10 minutes before cutting into 16 squares.
Nutritional Information
Per serving(16 Servings): 200 calories, 4g fat, 39g carbohydrate, 3g fiber, 3g protein
Regular Brownie has 460 calories and 22g fat (5g saturated)
*to change the flavor of these brownies, simply substitute other flavored extracts like peppermint or add 2 tsp of cayenne pepper for a different twist
February 3, 2009 at 7:17 pm / Filed under Recipes
curious about the name? well if you read the ingredients below, you will notice that they are the same ones used in the lentil taco recipe, which is how i came up with this recipe. the idea is to make the tacos for dinner and then use the leftovers to assemble the enchiladas. pack it for work the next day and heat it in the microwave for lunchtime. talk about multitasking…
1 cup cooked lentils (from lentil tacos recipe)
½ cup salsa
4 corn tortillas*
1 cup shredded lettuce or spinach
½ cup chopped fresh tomato
4 tbsp shredded reduced-fat cheese
Optional: chopped black olives, corn kernels
Preparation
For this recipe you will need 2 glass storage containers (such as pyrex) that can be put in the microwave (do not use plastic). Each one should hold about 2 cups.
Put a thin layer of the salsa on the bottom of each container. Place a corn tortilla over the salsa – you can put them in one piece or cut them into wedge shapes to make them fit in one layer. Add a layer of ¼ cup cooked lentils; follow with a layer of ¼ cup of the spinach and some of the chopped tomato. Add another layer of tortilla, follow with ¼ cup lentils, ¼ cup spinach and tomatoes. Top with the remaining salsa and cheese and any other toppings you’d like. Microwave each container (separately) on high for 2-3 minutes or until the cheese melts. Let it sit for a few minutes and enjoy.
Nutritional Information
Per serving (2 servings): 265 calories, 3.5g fat (<1g saturated), 41g carbohydrate, 17g protein
Regular Beef & Cheese Enchilada has 320 calories and 20g fat (9g saturated)
*be careful when buying the tortillas as some of them are loaded with fat and preservatives. Be sure that no oil is in the ingredients. Whole Foods has a nice selection in the freezer aisle.
February 3, 2009 at 7:13 pm / Filed under Recipes
1 cup finely chopped onion
1 garlic clove, minced
½ cup water
1 lb. dried lentils, rinsed
1-2 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
4 cups vegetable broth
1 cup salsa
12 corn tortillas*
1 1/2 cups shredded lettuce
1 cup chopped fresh tomato
1 1/2 cups shredded reduced-fat cheese
6 tablespoons fat free greek yogurt or nonfat sour cream
Preparation
Preheat oven to 375º.
In a large nonstick skillet, sauté the onion and garlic in the water until tender. Add the lentils, chili powder, cumin and oregano; cook and stir for 1 minute. Add broth; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until the lentils are tender (add water if they start to dry out too quickly). Uncover; cook for 6-8 minutes or until mixture is thickened. Mash lentils slightly.
While the lentils cook, prepare the taco shells by placing the corn tortillas on a nonstick cookie sheet. Bake for 8-10 minutes or until golden brown and crispy.
Stir in salsa in the mashed lentils if desired. Prepare the shells by spooning about 1/4 cup lentil mixture into each taco shell. Top with lettuce, tomato, cheese and sour cream or any topping of your liking.
Nutritional Information
Per serving(1 taco): 150 calories, 2.5g fat (0g saturated), 21g carbohydrate, 10.5g protein
Regular Ground Beef Taco has 220 calories and 14g fat (5g saturated)
*be careful when buying the tortillas as some of them are loaded with fat and preservatives. Be sure that no oil is in the ingredients. Whole Foods has a nice selection in the freezer aisle.
January 14, 2009 at 11:11 pm / Filed under Recipes
if you are tired of the store-bought protein bars, this is the perfect recipe for you. not only are the ingredients healthy but you will not find any food colorings, preservatives, or anything artificial. these are great after a workout, for breakfast, or any time you need a quick snack.
makes 20 servings
Ingredients:
2 cups rolled oatmeal, not instant
1 cup protein powder (whey, soy, or rice)
½ cup whole wheat flour
½ cup oat bran
½ cup wheat germ
½ cup ground flax seed or flax meal
1 tbsp cinnamon
1 tsp salt
½ tsp each nutmeg, cloves, allspice
½ cup sucanat (found in whole foods) or honey
2 cups fat free greek yogurt (such as Fage) or
1 cup unsweetened apple sauce (no added ingredients, just apples)
1 tsp pure vanilla extract
1 cup semi-sweet chocolate chips (80% or darker)
Instructions:
Preheat your oven to 350 degrees.
Place the oatmeal through the sucanat ingredients into a large bowl.
Combine the yogurt, apple sauce, and vanilla into another bowl and stir until combined.
Add the liquid ingredients into the dry ingredients and mix together. I use my hands because the dough is tough to mix with a spoon. Place the mixture into a non-stick 9×13 baking pan and bake for 15 minutes – make sure to flatten dough out to make the top smooth. Remove from the oven and let cool for about 15 minutes. Cut into approximately 20 bars and place them on a non-stick cookie sheet. Place in the oven and bake for an additional 15 minutes. Enjoy!
Nutritional info per serving: 180 calories, 26g carbohydrates, 5g fat, 8g protein
