Month: May 2010

Tortilla Egg Rolls

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  • 2 small whole wheat tortilla’s or pita bread
  • 8 vine-ripened cherry tomatoes, broiled or oven-baked, to serve
  • 1 scallion, finely chopped
  • 2 sun-dried tomatoes in oil, finely chopped
  • 4 eggs (or just egg whites to eliminate extra fat), slightly beaten
  • 2 tbsp milk
  • salt and freshly ground pepper

Filler:  1 tbsp unsalted butter, 1tsp olive oil, 1/4 red bell pepper (seeded and diced).

  1. Heat the butter and oil on a heavy-based saucepan, and the bell pepper, scallion and sun dried tomatoes and cook or 5 minutes.
  2. Mix together the eggs and milk, season well, then pour into the pan.  Using a wooden spoon, stir the egg constantly but gently to ensure it doesn’t stick.  Cook for about 2-3 minutes until the scrambled egg is semisolid but creamy.
  3. Meanwhile, warm the tortillas in an oven or dry skillet, then spoon the egg on top and roll up.

Serve with the broiled tomatoes.

Thai Coconut Shrimp

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WITH BROWN RICE PASTA

  • 8oz dry brown rice noodles or pasta of your choice
  • 2 cups broccoli florets
  • 2/3 cups light coconut milk
  • 1tbsp tomato paste
  • 3 tbsp natural peanut butter with sea salt
  • 1 tsp ginger, ground
  • 4 cloves garlic minced
  • 1/4 tsp red pepper flakes
  • juice 1/2 lime
  • 1 red bell pepper, sliced into thin strips
  • 1 cup bean sprouts
  • 24 medium raw shrimp, peeled, de-veined, and rinsed under cold running water.
  1. Bring 2 medium pots of water to a boil over high heat.  In one pot, cook pasta according to package directions, then rinse with hot water to ensure pasta doesn’t get sticky when left to stand.  Fluff pasta with your fingers or a fork to further de-clump noodles, the set aside.  In the second pot of boiling water, add broccoli, cover, turn head down to low and simmer for 5 minutes.  Drain and set aside.
  2. Meanwhile, in a bowl, add coconut milk, tomato paste, peanut butter, ginger, garlic, pepper flakes and lime juice.  Use a fork or whisk to thoroughly combine.
  3. Simmer coconut mixture, bell pepper, and bean sprouts in a nonstick pan over medium-low heat for 5 minutes, stirring often to prevent clumping.  Add shrimp and cook for another 2 minutes, then flip shrimp over and continue to cook for a final minute.
  4. Toss noodles and broccoli with coconut-shrimp mixture and serve piping hot!!!

Sassy Egg Salad

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Lets eat it clean with this great alternative to the typical egg salads you’re used to!!

Give it a try!  Awesome source of protein; little high in sodium but better than your norm!

Ingredients

• 1/4 cup  fat-free cottage cheese
• 1 Tbsp  skim milk
• 1 tsp  mustard
• 4 hardboiled egg whites, diced
• 1 hardboiled yolk
• 2 Tbsp  chopped green onion
• 2 Tbsp chopped celery
• Dash curry powder
• 1/4 tsp sea salt

Preparation

  1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
  2. Blend remaining ingredients except egg whites with cottage cheese mixture.
  3. Add diced egg whites to cottage cheese mixture. Mix well.

Grilled Chicken Breast with Shiitake Mushroom Vinaigrette

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Ingredients

  • 5 large shiitake mushrooms, stems removed
  • 6 tablespoons canola oil
  • Salt and freshly ground black pepper
  • 1 teaspoon whole-grain mustard
  • 3 tablespoons balsamic vinegar
  • 3 tablespoons extra-virgin olive oil
  • 4 tablespoons finely chopped flat-leaf parsley, plus torn leaves for garnish
  • 4 bone-in, skin on chicken breasts (about 8 ounces each)

Directions

Heat the grill to high.

Brush both sides of the mushroom caps with 4 tablespoons of the canola oil and season with salt and pepper. Place on the grill, cap side down and grill until golden brown and slightly charred, 4 to 5 minutes. Turn the mushrooms over and continue cooking until just cooked through, 3 to 4 minutes longer. Remove from the grill and coarsely chop.

Whisk together the shallots, vinegar, extra virgin olive oil and parsley in a medium bowl until combined and season with salt and pepper. Add the mushrooms and stir to coat. Let sit at room temperature for at least 15 minutes before serving.

Brush both sides of the chicken with the remaining canola oil and season with salt and pepper. Place on the grill, skin side down and grill until golden brown, 4 to 5 minutes. Flip over, reduce the heat of the grill to medium, close the cover and continue grilling until just cooked through, about 7 minutes longer. Remove chicken from the grill and let rest 5 minutes before serving. Serve 1 breast per person topped with some of the shiitake vinaigrette. Garnish with parsley leaves.

Sardines Are Good for Cardiovascular Health, Memory, Joints, Skin and Energy Level

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Sardines, a tiny, sleek and silvery canned fish, are one of the few foods that contain Coenzyme Q10 (CoQ10), a nutrient found the body’s cells. In a nutshell, it’s believed to have antioxidant properties and is said to enhance physical energy. Studies have also found that CoQ10 benefits those with cardiovascular diseases, particularly hypertension and congestive heart failure. In addition to CoQ10, these little nutritional powerhouses are also ample sources of vitamin B12, selenium, omega-3 oils, protein, phosphorus and vitamin D.

Some folks have long been aware of the health benefits of eating sardines. In a 1984 issue of the Town & Country magazine, James Villas wrote an article entitled “The Unsung Sardine” in which he said that “ounce for ounce, sardines provide more calcium and phosphorus than milk, more protein than steak, more potassium than bananas, and more iron than cooked spinach.”

Today, a growing number of health care providers and nutritional experts are consistently touting the benefits of CoQ10, omega-3 oils, selenium, and vitamins B12 and D when it comes to cardiovascular health, memory, joints, skin and energy levels.

So go out and get your sardines, packed in WATER and watch your waistline melt away…