To jump-start my health kick, I checked out the Eating Well website. It's full of tasty recipes that have good nutritional values, which are aiding in inspiring me to eat better. Here are a few I will be testing out this week.
Spicy Beef with Shrimp & Bok Choy
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Ingredients:
- 1/4 cup Shao Hsing rice wine, (see Ingredient note)
- 1 1/2 tablespoons oyster-flavored sauce
- 2 teaspoons cornstarch
- 4 teaspoons canola oil, divided
- 3/4 pound sirloin steak, trimmed of fat, cut in half lengthwise and thinly sliced
- 1/4-1/2 teaspoon crushed red pepper
- 10 raw shrimp, (21-25 per pound), peeled, deveined and chopped
- 1 pound bok choy, preferably baby bok choy, trimmed and sliced into 1-inch pieces
- Whisk rice wine, oyster sauce and cornstarch in a small bowl until the cornstarch is dissolved.
- Heat 2 teaspoons oil in a large nonstick skillet or wok over medium-high heat. Add beef and crushed red pepper to taste; cook, stirring, until the beef begins to brown, 1 to 2 minutes. Add shrimp and continue to cook, stirring, until the shrimp is opaque and pink, 1 to 2 minutes. Transfer the beef, shrimp and any juices to a plate.
- Heat the remaining 2 teaspoons oil over medium-high heat in the same pan. Add bok choy and cook, stirring, until it begins to wilt, 2 to 4 minutes. Stir in the cornstarch mixture. Return the beef-shrimp mixture to the pan and cook, stirring, until heated through and the sauce has thickened slightly, about 1 minute. (Serves 4, about 1 cup each)
Per serving: 204 calories; 8 g fat ( 2 g sat , 4 g mono ); 54 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 22 g protein; 1 g fiber; 384 mg sodium; 660 mg potassium.
Orecchiette with Broccoli Rabe and Chickpeas
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Ingredients:
- 4 ounces whole-wheat orecchiette, or chiocciole (about 1 1/2 cups)
- 1/2 bunch broccoli rabe, ends trimmed and cut into 2-inch pieces
- 3/4 cup vegetarian chicken-flavored broth, (see Note)
- 2 teaspoons all-purpose flour
- 1 tablespoon extra-virgin olive oil
- 4 large cloves garlic, minced
- 1/2 teaspoon minced fresh rosemary, or 1/8 teaspoon dried
- 1 8-ounce can chickpeas, drained and rinsed
- 2 teaspoons red-wine vinegar
- 1/8 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- Bring a large saucepan of water to a boil. Cook pasta for 6 minutes. Add broccoli rabe and continue cooking, stirring occasionally, until the pasta and broccoli rabe are just tender, about 3 minutes more. Drain. Rinse and dry the pot.
- Whisk broth and flour in a small bowl. Heat oil in the pot over medium-high heat. Add garlic and rosemary and cook, stirring, until fragrant, 30 seconds to 1 minute. Whisk in the broth mixture. Bring to a simmer, whisking constantly, until it thickens. Add chickpeas, vinegar, salt, pepper and the pasta mixture. Cook, stirring constantly, until heated through and coated with the sauce, about 2 minutes. (Serves 2, about 2 cups each)
Per serving: 413 calories; 9 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 74 g carbohydrates; 22 g protein; 14 g fiber; 655 mg sodium; 448 mg potassium.
Rice Pilaf with Shrimp
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Ingredients:
- 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
- 1/3 cup chopped shallots
- 1/4 cup finely chopped prosciutto (about 2 ounces)
- 3/4 cup fine egg noodles, broken up into small pieces
- 3/4 cup instant brown rice
- 1/4 cup dry white wine
- 1 cup frozen baby lima beans or edamame
- 1 1/2 cups reduced-sodium chicken broth
- 1 pound peeled and deveined raw shrimp (31-40 count; see Note)
- 2 tablespoons lemon juice
- 1 tablespoon chopped fresh dill, plus more for garnish
- Freshly ground pepper to taste
- Heat 1 tablespoon oil in a large skillet over medium heat. Add shallots and prosciutto and cook, stirring often, until the shallots are translucent, about 2 minutes. Add noodles and rice and cook, stirring often, until the noodles begin to brown, about 3 minutes. Add wine and cook, stirring constantly, until it has evaporated, 30 seconds to 1 minute. Add lima beans (or edamame) and broth and bring to a boil. Reduce heat to maintain a gentle simmer; cover and cook for 10 minutes.
- Meanwhile, toss shrimp with the remaining 1 teaspoon oil in a medium bowl. Add lemon juice and toss to coat.
- Scatter the shrimp in an even layer over the pilaf; drizzle any remaining lemon juice over the shrimp. Cover and continue cooking until the shrimp are pink and firm, about 5 minutes more.
- Remove from heat and let stand, covered, for 3 minutes. Stir in 1 tablespoon dill and season with pepper. Garnish with more dill, if desired. (Serves 4, about 1 1/4 cups each)
Per serving: 353 calories; 9 g fat ( 2 g sat , 4 g mono ); 189 mg cholesterol; 30 g carbohydrates; 0 g added sugars; 34 g protein; 3 g fiber; 774 mg sodium; 543 mg potassium
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