1 head of cabbage (sliced thinly or desired thickness)
1 med onion sliced
1 small 80z can of sliced black olives
2 packages of Ramon noodles discarding the broth mixture.
Dressing:
1 cup Greek Yogurt
1/4 cup Olive Oil
1/4 cup Sunflower Oil
4 tablespoons granulated sugar
1/4 tsp salt
1/4 tsp pepper
3 tablespoons Balsamic Vinegar
1 tablespoon Rice Vinegar
Place all dressing ingredients in blender and emulsify to a well combined mixture. Using tongs or salad spoon and fork toss the cabbage mixture with the dressing.
Break the Ramon noodles apart and toss into the cabbage mixture. Let stand for about 10minutes to allow the noodles to absorb some of the dressing. Then serve!
Tuesday, April 26, 2011
Tuesday, April 19, 2011
Bok Choy with Quinoa
1cup Freeze dried mushrooms
2 cups of cold water (soak mushrooms in the water)
Re-hydrate the mushrooms while you prepare the rest of the vegetables.
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1 leek
5 Baby Bok Choy
3 cups cooked Quinoa
2 cups cherry tomatoes halved
1/2 tsp peper
dash of salt to taste
1/2 tsp granulated garlic or to taste
1 lb chicken breast boneless and skinless grilled
1/2 tsp Ginger
1 tsp Thyme Leaves
2 tbsp Hoisin sauce.
2 cups Mushroom broth (reserved from re-hydrated mushrooms)
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Simmer Leeks in a 2 tbsp of mushroom broth. Once the round slices begin to clarify add spices and the mushrooms. Once they are warmed add tomatoes and cooked Quinoa. Pour in mushroom broth as needed to prevent burning or sticking the bottom of the pan. After the tomatoes are warmed place length halved Bok Choy on top of the pan cut side down. Pour in remaining mushroom broth, place lid on the pan and steam the Bok Choy on medium until it is tender to the fork.
Grill the chicken breasts and they slice in 1-1/2 inch wide strips. Add to the top of the Bok Choy mixture. Glaze the chicken with Hoisin sauce. Place lid back on pan and allow the Bok Choy to continue to steam to infuse the flavor of the Hoisin sauce.
Enjoy!
Banders remember 1 cup of food! This meal goes down well! 1 cup of food and you are full!
Tip:
No oil in the cooking process and grilling reduces the calories form fat. Simmer fry with water is the best fat free fry method.
Calories Bellow! Remember serving size is 1 cup
2 cups of cold water (soak mushrooms in the water)
Re-hydrate the mushrooms while you prepare the rest of the vegetables.
-------------------------------------------------------------------------------------------------------------
1 leek
5 Baby Bok Choy
3 cups cooked Quinoa
2 cups cherry tomatoes halved
1/2 tsp peper
dash of salt to taste
1/2 tsp granulated garlic or to taste
1 lb chicken breast boneless and skinless grilled
1/2 tsp Ginger
1 tsp Thyme Leaves
2 tbsp Hoisin sauce.
2 cups Mushroom broth (reserved from re-hydrated mushrooms)
-------------------------------------------------------------------------------------------------------------
Simmer Leeks in a 2 tbsp of mushroom broth. Once the round slices begin to clarify add spices and the mushrooms. Once they are warmed add tomatoes and cooked Quinoa. Pour in mushroom broth as needed to prevent burning or sticking the bottom of the pan. After the tomatoes are warmed place length halved Bok Choy on top of the pan cut side down. Pour in remaining mushroom broth, place lid on the pan and steam the Bok Choy on medium until it is tender to the fork.
Grill the chicken breasts and they slice in 1-1/2 inch wide strips. Add to the top of the Bok Choy mixture. Glaze the chicken with Hoisin sauce. Place lid back on pan and allow the Bok Choy to continue to steam to infuse the flavor of the Hoisin sauce.
Enjoy!
Banders remember 1 cup of food! This meal goes down well! 1 cup of food and you are full!
Tip:
No oil in the cooking process and grilling reduces the calories form fat. Simmer fry with water is the best fat free fry method.
Calories Bellow! Remember serving size is 1 cup
| 10 Servings | ||
 | ||
Amount Per Serving | ||
| ||
| Calories | 87.4 | |
| ||
| Total Fat | 0.8 g | |
| ||
| Saturated Fat | 0.2 g | |
| ||
| Polyunsaturated Fat | 0.2 g | |
| ||
| Monounsaturated Fat | 0.2 g | |
| ||
| Cholesterol | 27.5 mg | |
| ||
| Sodium | 337.4 mg | |
| ||
| Potassium | 246.4 mg | |
| ||
| Total Carbohydrate | 7.9 g | |
| ||
| Dietary Fiber | 0.5 g | |
| ||
| Sugars | 2.5 g | |
| ||
| Protein | 12.3 g | |
| ||
| Vitamin A | 33.3 % |
| |
| Vitamin B-12 | 3.0 % |
| |
| Vitamin B-6 | 15.5 % |
| |
| Vitamin C | 38.2 % |
| |
| Vitamin D | 1.3 % |
| |
| Vitamin E | 1.0 % |
| |
| Calcium | 1.7 % |
| |
| Copper | 3.4 % |
| |
| Folate | 3.1 % |
| |
| Iron | 5.3 % |
| |
| Magnesium | 4.9 % |
| |
| Manganese | 4.9 % |
| |
| Niacin | 28.2 % |
| |
| Pantothenic Acid | 5.1 % |
| |
| Phosphorus | 10.6 % |
| |
| Riboflavin | 5.0 % |
| |
| Selenium | 13.3 % |
| |
| Thiamin | 3.3 % |
| |
| Zinc | 3.0 % |
| |
|
|
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