Miso Soup with Vegetables and Tofu - Rich in Calcium!

Hi Everyone,

I found a great soup!! Monday night dinner is right around the corner. Below is a rich in calcium and low calorie soup that can satisfy your hunger and build your bones too!

I found it on http://www.self.com/fooddiet/recipes/2011/06/miso-soup-with-vegetables-and-tofu. This is another great site for food & diet information. If you would rather read an actual magazine, SELF is informative and worthy of your review.

Miso Soup With Vegetables and Tofu

Tofu is a surprisingly rich source of calcium, which may discourage your body from storing fat, especially in the tummy region.

Serves 4

INGREDIENTS

• 2 1/2 tablespoons red miso (or more to taste)
• 1 large clove garlic, chopped
• 1 teaspoon finely grated ginger
• 1 1/2 tablespoon rice wine vinegar, divided
• 1/2 lb firm tofu, cut into cubes
• 1/4 lb snow peas, trimmed
• 4 pinch large radishes, thinly sliced
• 4 scallions, thinly sliced
• 1 cup pea shoots, sunflower sprouts or radish sprouts
• 2 teaspoons toasted sesame oil

PREPARATION

1. Blend miso with garlic, ginger, 1 cup cool water and 1 tbsp vinegar in a food processor until smooth. Transfer miso broth to a bowl; stir in 2 cups cool water. Divide broth, tofu, snow peas, radishes and scallions among 4 bowls. Toss pea shoots with remaining 1/2 tbsp vinegar and oil; garnish each bowl before serving.

The skinny

123 calories per serving, 5 g fat (0 g saturated), 11 g carbs, 2 g fiber, 7 g protein

This recipe and picture are courtesy of Levi Brown with Self Magazine at their website http://www.self.com/.

Thanks for checking out my blog :) 

Have a great week!

That's my take :)

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Can a Burger be Healthy???

Hi Everyone,

The answer is YES!!! A burger can be healthy for your heart :) 

Just in time for the weekend BBQ - I found a healthy twist to an American dish - the burger! This recipe and picture are courtesy of http://my.hearthealthyonline.com/recipe/beef/bulls-eye-onion-burgers/. I am loving their website. So many wonderful recipes and all heart healthy! You have to check out their site.

Bull's Eye Onion Burgers

Makes: 4 servings

Prep: 20 minutesGrill: 10 to 13 minutes

Ingredients

• 1  large sweet onion
• 1  pound 95% lean ground beef
• 1 1/2  teaspoons garlic powder
• 1/4  teaspoon salt
• 1/4  teaspoon ground black pepper
• 4  slices low fat Swiss cheese (3 ounces)
• 8  red and/or green kale leaves, stems removed
• 2  teaspoons olive oil
• 4  3/4-inch-thick slices hearty bread or Texas toast, toasted

Directions

Peel and cut onion into four 1/4-inch-thick slices; refrigerate remaining onion for another use. Shape meat loosely into four 1/2-inch-thick patties; sprinkle with garlic powder, salt, and ground black pepper. Press one onion slice into the center of each patty and shape meat around onion until top of onion is flush with the surface of the meat patty.

For a charcoal grill, place meat, onion side up, on the rack of an uncovered grill directly over medium coals. Grill for 10 to 13 minutes or until meat is done (160° F), turning once halfway through grilling. Top with cheese before the last minute of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place patties on grill rack over heat. Cover and grill as above.) Brush kale leaves lightly with oil and add to grill the last 1 to 1 1/2 minutes of grilling.

To serve, place two kale leaves atop each bread slice. Top with a burger, onion side up.

Thanks for checking out my blog!

Happy BBQ weekend,.

That's my take :) 

Pan-Roasted Chicken Dish Worthy of Your Monday Night Dinner

Hi Everyone! I am back and ready to blog again :)  I found this great heart healthy recipe that is worthy of your Monday night dinner this week. Check it out and you will not only make your heart happy but your family too :)

Pan-Roasted Chicken with Shallots

Makes: 4 servings

Start to Finish: 20 minutes

Ingredients

8  shallots or 1 large onion
4  medium skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
Salt and ground black pepper
1  tablespoon olive oil
1  medium zucchini, halved lengthwise and cut into 1/4-inch slices
1/4  cups snipped fresh parsley

Directions

Peel shallots; halve small shallots and quarter large shallots. If using onion, cut into thin wedges (should have 1 cup shallots or onion wedges); set aside. 

Sprinkle chicken lightly with salt and pepper.

In a large skillet, heat oil over medium-high heat. Reduce heat to medium. Add chicken; cook for 2 minutes. Turn chicken. Add shallots to skillet.

Cook for 8 to 10 minutes more or until chicken is no longer pink (170°F), stirring shallots frequently and turning chicken, if necessary, to brown evenly. If necessary, add additional oil to prevent sticking.

Reduce heat to medium low if chicken or shallots brown too quickly.

Transfer chicken and shallots to a serving platter. Cover to keep warm. Add zucchini to skillet. Cook and stir for 3 to 5 minutes or until crisp-tender. Add to platter with chicken. Sprinkle with parsley.

The recipe is brought to you by http://my.hearthealthyonline.com/recipe/chicken/pan-roasted-chicken-with-shallots/.  This website has many heart healthy recipes and general health information. Check it out!


I made this for dinner two nights ago having substituted onions for the shallots and it was indeed a great flavorful meal with simple ingredients. After a long work day, it totally hit the spot!


Happy May Everyone! Thanks for reading my blog.
That's my take :)