Miso Steak Marinade
Miso Steak
I love a perfectly grilled steak and have been experimenting with different flavors recently. I love Miso and recently made Miso sablefish so thought why not marinade a steak as well? This Miso steak marinade is light with a slightly sticky sweet flavor. The Miso steak marinade only takes minutes to prepare and can be left from a few hours to overnight. Perfect for the busy cook. Personally, I like to marinade overnight for the best flavor and texture. Use a tenderloin cut for best most tender results. Don’t’ be afraid of red meat and in moderation and try the leaner cuts if that is a concern. Steak is great source of protein and B vitamins. This recipe covers approximately 2 steaks.
8-10 oz lean steak
2 Tbsp white miso
1 Tbsp brown sugar
1 Tbsp sake
1 Tbsp Mirin
2 chopped garlic cloves
- Mix all the marinade ingredients together in a bowl or Ziploc bag.
- Add the steak and massage into the flesh. Refrigerate for 2 hours to overnight.
- Heat a grill pan or BBQ to high. When hot, add steak and sear 3 minutes on each side for medium rare for a 1” steak or cook to desired doneness.
- Remove from heat and let rest for 1 minute. Cut into slices and serve.
Miso Marinaded Steak
Original recipe: http://www.bbcgoodfood.com/recipes/644644/miso-steak
Cajun Chicken Jambalaya Pasta Recipe
Cajun Chicken Jambalaya Pasta
Jambalaya is usually a mixture of meats, vegetables and rice but this recipe replaces the rice with pasta. I’ve tried the Cajun Chicken Jambalaya Pasta at Cheesecake Factory and it was so delicious that I had to try to recreate my own. This recipe is inspired by that dish. They use a two toned noodle combination that is very visually appealing so I encourage you do the same when you make this Cajun Chicken Jambalaya recipe. This is a very colorful dish with lots of goodness from whole wheat pasta, lean chicken breast and lots of peppers. It has a nice kick to it but if you desire more, add some cayenne pepper or red pepper flakes to the mix. This Cajun Chicken Jambalaya Pasta has so much flavor but be sure to give it lots of browning time.
1 teaspoon salt
2 teaspoons Cajun seasoning
2 boneless skinless chicken breasts (diced)
½ lb large shrimp (peeled and deveined)
6 ounces whole wheat fettuccine
6 ounces spinach fettuccine
2 tablespoons olive oil
½ cup chopped tomatoes
1/2 sliced green bell pepper
1/2 sliced red bell pepper
1/2 sliced yellow bell pepper
1 medium red onion , sliced
1 cup chicken stock
½ cup clam juice
1 tablespoon cornstarch
2 tablespoons white wine
2 teaspoons chopped fresh parsley
Chicken Guacamole Quesadilla Recipe
Chicken Guacamole Quesadillas
I’m currently experimenting with quesadilla recipes and have realized how versatile they really can be. I usually have lots of chicken breast pre-made so assembling them takes only a few minutes. A quesadilla is an easy to make Mexican favorite. A quesadilla is a warm Mexican sandwich with various fillings held together with melted cheese. Using the right ingredient choices you can make a healthy chicken quesadilla. This is a healthy chicken quesadilla recipe that uses whole grain tortillas, chicken breast and low fat cheese. The creaminess of the guacamole just puts this over the top! Try my guacamole recipe for some kick. Try this for a meal with lean protein, whole grains and good fats.
Ingredients:
Whole grain flour tortillas –could be large or small size
Grated low fat cheddar or Tex-Mex cheese
2 chicken breasts
½ Tsp Cajun seasoning
Guacamole
- Sprinkle the Cajun spice onto the chicken breast and rub in. Grill until cooked through and slice into 1/4 “ slices.
- Turn heat on to med-high on stove. Spray some non-stick cooking spray into a large frying pan.
- Place tortilla into pan. Cover tortilla with shredded cheese in a thin layer making sure to get to about ½ inch from the edge.
- Cover half the tortilla with the chicken slices in one layer.
- Carefully spread the guacamole over the chicken slices.
- When cheese is melted, flip the side of the tortilla without the chicken on top of the side with the chicken into a half moon shape. Use spatula to push down slightly to encourage the cheese to stick. Once cheese has “glued” the quesadilla shut, remove from heat.
- Cut into wedges and serve.
Chicken Guacamole Quesadillas
Kicken Easy Healthy Guacamole Recipe
Easy Guacamole
Guacamole is a party favorite but did you know it’s actually very healthy too?? The avocado is native to Central and South America and have been existence since 8000 B.C!! However, they did not arrive to North America until the early 20th century. Guacamole is a great way to enjoy all the great nutritional benefits of avocados. Avocados have anti-caner properties and also work to lower cholesterol. This easy healthy guacamole recipe only takes 5 minutes to make and can be whipped up quickly anytime. This guacamole recipe has more kick and personality than other guacamole recipes. Try it and see for yourself!! When mashing up the avocado, use a fork for chunkier guacamole or a potato masher for smoother guacamole.
Ingredients:
3 avocados peeled and mashed
½-1 lime juiced
¼ cup finely chopped red onion
½ cup seeded and chopped tomatoes
2 Tbsp chopped cilantro
1 Tsp chopped garlic
½ Tsp sea salt
½ Tsp ground cumin
½ Tsp ground cayenne
Mix avocado together with lime juice, spices and salt.
Fold in onions, tomatoes and cilantro.
Let sit at room temperature for one hour and then serve.
What is the Glycemic Index
Complex Carbs
The Glycemic Index (GI) is a scale that can be used to determine how fast and high one certain food can raise blood sugar levels. Those foods with a low Glycemic Index will create a small to moderate increase in blood sugars, but a food that has a high Glycemic Index will create a high glucose level that can be dangerous over time. If you are aware of the Glycemic Index within a certain food, then you can better control blood sugar levels and have some control over your chances of developing type II diabetes, certain cancers, and help prevent heart disease. In other words, watching the Glycemic Index of the foods you eat can help lead to some significant health benefits.
Foods which are considered carbohydrates are those which can cause a significant rise in glucose levels. However, most times this rise will take place over a long period of time. This is especially true with such foods as pastas which take a long time to break down. Other foods consisting of a lot of sugar will cause an almost immediate spike in blood sugar for a quick boost, but a quick fall as soon as the sugar is used. Other carbohydrate rich foods include those made from wheat, rice, beans, and starchy vegetable like potatoes and yams.
Brown Rice Nutrition Facts
Brown Rice Nutrition
Brown rice has been around for centuries and has been a staple in the diets of millions of people since then. There are actually more than 7,000 varieties of rice which can be placed into three groups including short, medium and long grain. Brown rice can come in a variety of grains and is a natural, whole grain rice. It typically has a nutty flavor to it and is brown in color, hence the name.
Each cup of brown rice comes with a wealth of health benefits. One cup of cooked brown rice will contain approximately 216 calories and is a great source of iron, manganese, magnesium, iron and the vitamins B1, B2, B3 and B6. A cup of brown rice also contains 5 grams protein, 46 grams of carbohydrates, and 4 grams fiber.
Recently, it has been shown that brown rice has some excellent nutritional benefits including helping to reduce cholesterol. This is especially true when it comes to using rice bran oil. This is oil which is removed in the polishing process of the rice and contains gamma-oryzanol which can lower cholesterol. In fact, it has been shown through research that a diet containing rice bran oil can result in significantly lower LDL cholesterol levels.
Healthy Garlic Bread Recipe
Healthy Garlic Bread
Nothing completes an Italian meal like garlic bread. Garlic bread has such a distinctive aroma that just cannot be replaced with some pasta. However, usually, garlic bread isn’t the healthiest choice –white bread slathered with butter and cheese-but now you can have your garlic bread guilt free with this healthy garlic bread recipe. With just a few simple substitutions, voila healthy garlic bread!! First, switch out the white bread for whole wheat and replace the butter with olive oil. Sprinkle on a little bit of Parmesan cheese and you are done! You won’t be disappointed and so won’t your guests. This healthy garlic bread only takes minutes to prepare and you can even make a large batch quickly.
10 garlic cloves
2-3 Tbsp olive oil
1/2 Tsp kosher salt
Whole wheat baguette
Chopped parsley
Blueberry Health Benefits
Blueberry Health Benefits
Blueberries have plenty of health benefits and are a powerhouse of nutrition. While they may be small, they actually pack quite a punch and can be very nutritionally beneficial in a number of ways. In addition, they have practically no fat and have just eighty calories in a cup. One blueberry benefit is that they are a huge source of anti oxidants such as Anthocyanin, vitamins C, B, E and A, copper, zinc, iron, and selenium. The U.S. Department of Agriculture also states that blueberries are among the best sources of antioxidants. These antioxidants help to rid the body of free radicals which are molecules linked to cancer, Alzheimer’s and certain cardiovascular diseases. In addition, blueberries are able to fight aging by getting rid of the free radicals in the body which affect age and diseases.
Blueberry health benefits also include being an excellent source of fiber. It has been shown through plenty of research that most of us lack fiber in our daily diets. However, only a handful of blueberries added to your diet each day can help you meet the daily fiber recommendations. The high fiber content and antioxidants found in blueberries can also help reduce bad cholesterol and reduce the risk of heart disease.
In addition to fiber, another health benefit of blueberries is that they are a great source of vitamin C. In fact, you can get a whopping 14mg, or 25%, of your daily vitamin C requirement in just one serving. Vitamin C helps to maintain healthy gums and capillaries and it helps to promote a healthy immune system.
What Are Complex Carbs?
Complex Carbs
You might have heard the term “complex carbs” frequently lately and have wondered “what are complex carbs”? Complex carbohydrates are vital to maintaining a healthy lifestyle. In fact, they are considered much better than simple carbohydrates as they release sugar at a slow rate which allows for blood sugar levels to remain constant. This in turn helps provide more of a constant energy level throughout the day.
Complex carbohydrates are also known as polysaccharides. They are found in all types of food groups ranging from fruits and vegetables to grains and they all contain sugar molecules. However, complex carbs differ from simple carbs in the fact that they have three or more of those molecules being held together. In addition, simple carbs will break down quickly once in the body and can result in a spike in blood sugar levels. This is what happens when you have something such as a candy bar, soda, fruit juice or even many processed foods. On the other hand, complex carbohydrates break down much slower with no spike in blood sugar. Fat storage is more likely when insulin levels are high so eating more complex carbs will help in losing or maintaining your weight.
Complex carbs are also known as a macronutrient and are needed in large amounts each day if the body is to continue functioning at its best. Once complex carbs are eaten, they are turned into glycogen. The glycogen is either consumed immediately by the body for needed energy or it can be stored in the liver and muscles to be used later. While there are no hard guidelines on how much complex carbs should be consumed on a daily basis, it is recommended that between 45% and 65% of a person’s daily intake of calories are made up of carbs.
Simple Healthy Low Fat Banana Bread Recipe
Healthy Banana Bread
Banana bread is a classic. Who can resist the sweet distinctive aroma and moist dense texture. Banana bread is not usually healthy and is high in fat and sugar even though it seems healthy because it contains bananas. At Starbucks, their slice of banana bread has 390 calories, 15 grams fat and 56 carbs. Yikes! Here is a healthy banana bread recipe that uses no fat and gets its moistness from the bananas. This healthy banana bread recipe also uses mostly whole wheat flour as well. If you choose to decrease the sugar content, feel free to substitute the sugar with a sugar substitute such as Splenda. (use the conversion instructions on the package as it is not always 1:1 with sugar). Now you can enjoy banana bread guilt free!
2 eggs
¼ cup sugar
¼ cup brown sugar
3 ripe bananas mashed
1 Tbsp oil
1 Tsp vanilla extract
1/3 cup buttermilk
1 ¼ cup whole wheat flour
½ cup all purpose flour
1 Tsp cinnamon
1/2 Tsp nutmeg
2 Tsp baking powder
½ Tsp baking soda
½ Tsp salt
