Home-made Healthy Ramen

Noodle and Soup Base (2 servings):
1. Fresh Ramen from frozen section at most Asian Store - "Fresh Soba/Ramen" (one pack per serving)
2 One 32oz carton of Swanson Beef Broth
3. Instant miso soup (2 small packs) - found this at Super Target (optional, 2 servings)
4. 1/2 cup of water (optional if not using miso)
5. 1 teaspoon of sugar
6. Soy Sauce to taste (1 tablespoon, optional)
7. 1/2 cup of fresh sliced mushrooms

Toppings:
1. Soft boiled eggs - Boil 2 eggs for 2 minutes covered in small pot, turn heat to medium low and cook for additional 3 minutes. - Take out eggs immediately to immerse in cold water. Set aside

2. Fresh veggies - Broccoli/snow peas. Boil in hot water for 3 minutes - take out and immerse in cold water and drain

3. Chicken Teriyaki - Marinate 1/2 pd of  boneless chicken thighs in 1 tablespoon of soy sauce, 2 teaspoon of sriracha, 1 teaspoon of sugar and sesame oil. Pan sear/cook for 15 minutes

4. Imitation crab meat - cook with soup base. Add at the end before serving

Cooking directions:
1.  Mix beef broth, miso soup, water, soy sauce and sugar in a large pot.  You can just use Beef Broth and sugar alone if you can't find miso soup.  Bring this to boil.  Add mushrooms and imitation crab meat. Simmer for 5-10 min. This soup is enough for 2 servings.

2.. Defrost Ramen noodle to room temperature, cook it for 5 min in a pot of hot water. Drain and place in large bowl  - repeat again for 2nd serving.

3. Spoon hot soup made in step #1 on to 2 noodle bowls

4. Add toppings, cut soft boil eggs set aside and place on top of soup, place chicken and veggies respectively

Whole wheat and Low fat Banana Bread

• 1/2 cup unsweetened apple sauce
• 1/3 cup Splenda Blend brown sugar or use 1/2 cup of regular brown sugar
• 1 teaspoon vanilla extract
• 3/4 teaspoon baking soda
• 1/2 teaspoon salt
• 3  large bananas, smashed.
• 1/4 cup honey (optional)
• 2 large eggs
• 1 3/4 cups King Arthur Whole Wheat Flour, Premium or 100% white whole wheat flour
• 1/2 cup chopped walnuts(optional)
• 1/3 cup of chocolate chips (optional)

 

1) Preheat your oven to 350°F. Lightly grease an 8 1/2" x 4 1/2" or 9" x 5" loaf pan.

2) In a large bowl, combine together the apple sauce and sugar until smooth. Add the vanilla, baking soda, salt, and bananas, beating until well combined. The mixture will be fairly smooth, with some scattered small chunks of banana.

3) Beat in the honey (optional) and eggs.

4) Add the flour, then the walnuts, stirring until smooth.

5) Spoon the batter into the prepared pan, smoothing the top. Let it rest at room temperature for 10 minutes.

6) Bake the bread for 50-60 minutes; a long toothpick or cake tester inserted into the center should come out clean.

7) Allow the loaf to cool for 10 minutes; then remove it from the pan, and set it on a rack to cool completely.

Baked Low Fat Crab Rangoon - New favorite appetizer

Ingredients:

1.  4oz of  imitation crab meat
2.  2 Tbsp of Low fat or Fat free cream cheese (room temperature)
3.  2 Tbsp of Low fat or Fat free sour cream
4.  2 tsp of Soy sauce
5.  2 chopped stems of green onions or chives
6.  1 tsp salt/pepper
7.  12 Wonton skin wrappers

1. Preheat oven to 350°F. Spray a cookie sheet with cooking spray

2. In a medium bowl, Use all ingredients (1 to 6) Mix until well combined.

3. Place 1 teaspoon filling in center of each wonton skin

4. Moist edges with water

5.  Fold in half to form triangle, pressing edges to seal.

6.  Bake 15 to 20 min or until edges of cups are golden brown and filling is heated through. 

7.  Optional: Garnish with chives/green onions.

Channa Masala - Spicy Vegetarian Chick Peas

Ingredients

• 1 tbsp of olive oil
• 1.5 tbsp of Garam Masala Powder
• 1 onion (chopped)
• 1 glove of garlic (chopped)
• 1 can of chick peas
• 1 juice of lemon or lime
• 1/4 cup of Chicken or Vegetable stock
• salt/pepper to taste

Directions

• Heat pan and brown onions, garlic and olive oil for 5 min
• Add in Garam masala powder
• Add in can of chick peas with water inside, mix well with seasoning
• Add in juice of lemon/lime
• Add in Chicken or Veg stock
• Lower heat and simmer for 20 -30 min
• Add salt/pepper to taste

Serve with white or brown rice or as a side item

Makes 2 servings.

Herb de Provence Egg Souffle (low carb)

This is the easiest and my favorite Egg breakfast recipe =) It's very French and its low carb too!

Ingredients
1) 4 eggs (2 per serving)
2) 1 tsp of salt
3) 2 tsp of Herb de Provence
4) 2 tbsp of light sour cream
5) 1/4 cup of Light Shredded cheese (any type)
6) 2 small pats of light butter (This is a French recipe =)

5) Olive Oil (1 tsp spoon)
6) Spray Oil

7) 2  Creme Brulee sized Ramekins for baking
8) Deep Dish pan to fit the 2 ramekins in (you will add Hot water bath to this pan)


Directions:
1) Pre-heat oven at 375 for 15 min
2) Mix ingredients (1-4) in a medium size bowl until mixture is smooth
3) Spray oil/olive oil on bottom and around ramekins
4) Position/place the 2 ramekins on to the deep dish pan
5) Pour egg mixture on to the 2 ramekins
6) Add shredded cheese and a small pat of light butter on top of the egg mixture
7) Carefully add boiling water to the deep dish pan (careful not to pour water on to the egg mixture inside  the ramekins) - this creates a water bath
8) Carefully place the deep dish with the ramekins in to oven
9) Bake for 20-25 min. Ensure to take out egg souffle out of oven after 25 min to not over cook it.
10) Serve with toast

Makes 2 servings

Low Carb Chicken Chilli

Ingredients:

1) 2 cans of  Black beans
2) 1 can of Chick peas
3) 1 can of Red kidney beans
4) 1 can of diced tomatos (use one with oregano, garlic flavor)

5) 1 package of taco seasoning
6)  1 pound of chopped chicken breast (small pieces)
7) 1 stalk of celery (chopped)
8) 1 onion (chopped)

9) 1 tbsp of garlic powder
10)  Salt and pepper to taste (approx. tbsp each)
11) 1 tbsp of cayene pepper (optional)

12) one cup of Chicken stock


Direction:

1) Brown Onions, Chicken and Celery in a pot or Dutch Oven. Brown for 10 min on medium heat
2) Add in seasoning (garlic powder, salt/ pepper, taco seasoning, cayene pepper)
3) Add in all canned beans (including liquid inside can)
4) Add in tomatos
5) Add in chicken stock
6) Simmer on medium low for 30 min
7) When using dutch oven, turn oven on 225 degrees and bake with lid on dutch oven for 1 to 1.5 hour. This is perfect for before gym meal or going somewhere for an hour or 2 before dinner. (Love my Le Creuset)


Makes 4-6 servings

Whole Wheat Banana Nut Pancakes

Ingredients:

1) 1 cup of whole wheat flour
2) 2 tsp of baking powder
3) 1/4 tsp of salt
4) dash of cinnamon
5) dash of nutmeg

6) 2 ripe bananas (mashed)
7) 2 tablespoons of Splenda/sugar blend Brown Sugar
8) 1 tsp of vanilla
9) 1 egg
10) 1 cup of soy milk (or milk)
11) 1/4 cup of nuts (cashews or pecans)

Directions:
1) Mix all wet and dry ingredients together (mix will be lumpy)
2) Spoon in to pan to cook like pancakes (Make sure to grease pan with cooking spray first)
3) Add nuts on top to cook or you can mix in batter


Makes 6 pancakes =)