February 17, 2010

Yummy quinoa

Filed under: Recipes — JBNUT @ 4:37 pm

I just found this recipe online and it looks so good…enjoy!

Greek Quinoa Salad
Yield: 10 servings (serving size: 1 cup)

Ingredients
2 cups uncooked quinoa
3 cups fat-free, less-sodium chicken broth
2 tablespoons extra virgin olive oil
1 teaspoon minced fresh mint
1 teaspoon grated lemon rind
2 teaspoons fresh lemon juice
1 teaspoon sherry vinegar
1/2 teaspoon sea salt
1 cup cherry tomatoes, quartered
1 cup thinly sliced radicchio
1/2 cup chopped yellow bell pepper
1/2 cup chopped English cucumber
1/3 cup (about 1 1/2 ounces) crumbled reduced-fat feta cheese
3 tablespoons chopped pitted kalamata olives
1 tablespoon minced shallots

Preparation
Place quinoa in a large bowl; cover with water. Let stand 5 minutes; rinse well, and drain.
Bring broth to a boil in a large saucepan; stir in quinoa. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Uncover; fluff with a fork. Cool to room temperature.
Combine olive oil and next 5 ingredients (through sea salt) in a large bowl. Add cooled quinoa, tomatoes, and the remaining ingredients; toss well.

October 4, 2009

So simple yet so good…

Filed under: Recipes — JBNUT @ 11:46 am

A client just told me his favorite salad dressing recipe so I thought I would share…

1 Tablespoon Rice Vinegar
1 Tablespoon Olive Oil
1 Tablespoon Dijon Mustard
1 dash salt
Squeeze half a lemon
ground pepper to taste

This is the dressing for one person. Simple, elegant and full of flavor without the calories.

Enjoy!

July 24, 2009

Add spice to your chicken! Jae’s low cal spicy chicken with a mint yogurt sauce

Filed under: Recipes — JBNUT @ 6:35 pm


Using spices while cooking can save you so many calories. Often times we choose lean proteins and vegetables, but when we add excessive amount of oil, full fat cheese and sauces it makes a healthy meal well…not so health. I wanted to create a recipe where all the flavor came from spice to keep the calories down.

Chicken gets a bad rap! People get easily bored and feel they have to force themselves to eat it because it is such a lean meat. Here is a way to get around that….

In a bowl mix 1 tablespoon paprika, 1 tablespoon onion powder, 2 teaspoons ground cumin, 2 teaspoons ground mustard seeds, 2 teaspoons ground fennel seeds, 1 tablespoon garlic powder, 1 teaspoon ground black pepper and 1 teaspoons kosher salt. Brush eight, 4oz boneless chicken cutlets with olive oil and sprinkle the spice mixture all over. Saute chicken until fully cooked.

Mix 6 oz of non fat greek yogurt with ¼ cup of freshly chopped mint for the yogurt sauce. Add a dollop of sauce on top of the chicken and enjoy this full-of-flavor dish!

July 22, 2009

Mediterranean Quinoa

Filed under: Recipes — JBNUT @ 4:00 pm


There is an orzo dish that my mother and aunt both make that I adore. It is fantastic. Recently, I found out I am gluten sensitive so a lot of my favorite dishes have had to be modified. I switched out the orzo and replaced with quinoa and I have my dish back. The added bonus is quinoa is a whole grain and has more protein than orzo so the dish is good for me too. Here are the details for all to enjoy!

Make 1 ½ cups of quinoa with 3 cups of water. Quinoa is made similar to rice—the way you know it is ready is when you see the germ circles around the grains. Slice fresh spinach, dice bell peppers, chop red onions and add ½ cup of each to the grain. Add ½ cup of sun dried tomatoes and add 1 tablespoon of the oil from the jar.

**Tip—sometimes I add the oil from the sun dried tomato jar as I am cooking the grain. It just adds more flavor. Add ½ cup of feta cheese and toast ¼
cup of pine nuts and add to the mix. If desired add ½ cup of balsamic vinegar. Mix the ingredients and enjoy a family favorite!

July 19, 2009

Quick and Tasty Lentils

Filed under: Recipes — JBNUT @ 9:47 pm

I found these lentils at Trader Joe’s and I am obsessed! So easy to make–you can microwave or simply boil for a few minutes and they are good to go! They are steamed and vacuum packed so there are no added fats or sugars.

I added feta cheese, balsamic vinegar and sun dried tomatoes and they are delicious. So easy to take to work, bring as a dish to for a party or add as a simple side when making dinner.

Lentils are full of fiber–great to fill you up and leave you satisfied. Keep the extra toppings not too heavy to prevent you from adding to many calories in all the dishes. Feta cheese is lower in saturated fat that other cheeses and balsamic vinegar is calorie free.

Tasty, easy to make and good for you…I mean really? How much better can it get?

July 5, 2009

A new twist on the chicken nugget

Filed under: Recipes — JBNUT @ 8:47 pm

This Thursday I am going to be on a TV show called Home on ABC. The topic is on “Feeding the Pciky Eater” so I thought I would make some healthy twists on kid’s favorites.

Chicken nuggets are a favorite for kiddos. Not only do children love them but they are so easy to make that parents tend to use them as a backup plan. The problem is that most chicken is not made from the chicken breast meat and often they are fried and have additives. This recipe is very easy and extremelty more nutritious than the chick nugget standby.

Simply take boneless, skinless chicken cutlets and using canola oil or an egg wash, cover the cutlet and cover with whole wheat flour or whole wheat bread crumbs. Simply sauté until chicken is cooked and enjoy.

This is a simple recipe that does not require much effort and is substantially healthier than processed chicken nuggets. In addition, making a homemade meal goes a long way with creating healthy feeding behaviors at home.

July 4, 2009

Dad’s Frittata

Filed under: Recipes — JBNUT @ 10:57 pm


My dad is an amazing chef. He is that guy—that guy who throws opens up the fridge door, throws a bunch of goodies in a pan and it just tastes delicious. He has been making frittatas for years-ingredients vary based on what leftovers we have! Here is one he made up this weekend. As usual..delicious!

In a food processor mix 3 eggs, 3 egg whites, 6oz non fat greek yogurt with 1 cup of part skim ricotta cheese and blend. In a sautee pan, heat 1 tsp of olive oil and add ½ cup of chopped onion, 1 cup chopped bell peppers with 1 cup of broccoli florets. When vegetables are cooked, add egg mixture and place entire sautee pan in oven. Cook at 500 degrees for 10 mins. Add ½ cup of fresh spinach and ½ cup of goat cheese over eggs and let cook another 3-5 minutes or until cheese is cooked.

Yum!

June 29, 2009

Salmon stir fry that is good for your skin!

Filed under: Recipes — JBNUT @ 4:34 pm

I am going to be on ABC’s View from the Bay to discuss “Nutrition from the Inside Out–Eating well for your Skin”. For the show I came up with this simple stir fry recipe that is jam packed with foods that will make your skin glow!

Salmon is an excellent source of omega 3 fatty acids that can decrease inflammation, redness and irritation. Carrots have Vitamin A which is good for clearing up breakouts and acts as an antioxidant, bell peppers have Vitamin C, another antioxidant and can assist in collagen production and spinach is a great source of folate which can help repair DNA production allowing cells to renew.

Here you go!

Take two, 4oz wild salmon steaks and sprinkle over 1 tsp of garlic powder, 1 tsp of onion powder, 1 tsp lemon pepper, 1 tsp of oregano. Then spray olive oil lightly over the fish and place in broiler. Broil for 6 minutes on each side.

With a sauté pan, heat 1 tsp of olive oil. First add 1 cup of chopped carrots with 1/3 cup of balsamic vinegar. When carrots start to soften add 1 cup of bell peppers. When both are cooked to taste add 2 cups of fresh spinach for only a short. Let the steam from the pan cook the spinach and remove pan from the heat quickly to prevent the spinach from wilting.

Cut fish into smaller pieces, add to vegetables and enjoy!

February 4, 2008

Yummy Recipe

Filed under: Recipes — JBNUT @ 10:31 am

This is a favorite recipe of Mat Schuster, Chef at The San Francisco Bay Club. It is easy to make, great for you and delicious.

White Tea Poached Salmon
Serves 4
4 bags of white tea (standard size)
2 cups plus 2 tablespoons water, divided
4 garlic cloves, crushed
4 (1/2-inch-thick) slices fresh ginger root
4 thin slices lemon
2 tablespoons soy sauce or tamari
1 tablespoon mirin
1 stalk lemon grass
1 carrot, julienne
2 baby bok choy, leaves separated
1 teaspoon arrowroot powder or cornstarch
1 tablespoon canola oil
4 salmon fillets (6 ounces each), without skin
sea salt, to taste
ground pepper, to taste
1 teaspoon toasted sesame oil for drizzling
1/4 cup chopped scallions

Place tea bags in a teapot or glass container. Bring 2 cups water to a boil. Remove from heat and let cool for 2 or 3 minutes. Pour hot water over tea bags and steep tea for 3 minutes. Remove tea bags from water. Add garlic, ginger, lemon grass, lemon, soy and mirin to tea and set aside. In a small bowl, dissolve arrowroot or cornstarch in 2 tablespoons water. Set aside.

In a large skillet, heat canola oil over medium heat. Add salmon to pan and sear for 2 minutes, until browned. Add tea mixture to skillet. Bring to a boil. Add carrot and bok choy. Reduce heat, cover, and simmer gently for 8 to 10 minutes, until center of salmon is opaque and just flakes easily.

Remove salmon to a plate, season lightly with salt and pepper and tent with foil to keep warm. Add dissolved arrowroot to poaching liquid and bring to a boil, stirring constantly, until slightly thickened, 1 to 2 minutes. Strain liquid into a small bowl. Drizzle strained liquid and sesame oil over salmon and garnish with scallions.

This recipe also provides 2600mg of omega 3 fatty acids per serving!

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