Healthy Fried Rice

Sorry guys! I have been super busy the past week! This month is jam packed with stuff to do and it is just flying by! Multiple birthdays, planning our engagement party, tax season (i.e. I work for an accountant) etc. it is non stop! Anyway, so here is a super fast recipe- that will leave you throwing take-out menus in the garbage from now on ;)

So honestly this is not a super original recipe or idea for that matter of making fast food healthy.  (Inspired by Elie Kreiger's recipe) This recipe was so delicious, easy and satisfying I had to share.  In fact I'm eating some as I type this.  Flavors and textures are awesome and if you aren't a tofu person, substitute some chicken or just leave it out all together.

I cannot get enough of edamame (immature soy beans).  I can just eat them boiled raw. They remind me of big beans or peas that don't have such a starchy taste/texture.  I usually by them boiled and frozen in the pod (it is hard for me to find them shelled) and then defrost quickly and shell them myself. But if you can find shelled go for it.  If you can't find edamame, just substitute peas- no big deal.

Also, the serving size is about 1 and a half cups- for about 500 cal. Plus a whole lot less sodium and fat then regular take out. 

This is a great place to use up left over rice.  If you don't have left over just precook the rice.  This dish takes minutes to come together so start after the rice is fully cooked.  I like to precook the tofu separate so it gets crispy and browned on the outside instead to just mixing it in.  The eggs are also optional, I don't think I would miss them, but it definitely adds to the feel of classic fried rice.

Also for the tofu, take out of the package and drain first.  Then wrap in paper towels and set on a plate- then put another plate on top of that and put something heavy, like a can of tomatoes or a skillet to help drain and squeeze out all the extra liquid.  Before cooking I like to cut long-ways in half to get max surface area browning.

Ingredients

· 1 package of firm tofu

· Cooking spray

· 1 tablespoon of oil

· 2 large cloves of garlic, grated

· 2 tbsp of ginger, grated

· 1 bunch of scallions (about 6), chopped/sliced

· about 3-4 cups of brown rice

· 1 red pepper, diced

· about 1 cup of edamame, shelled

· 1/2 cup of frozen corn

· 2 eggs beaten

· 3-4 tbsp low sodium soy sauce

Directions

1.      Cook the rice if needed first, then when that is done start these other steps.

2.      If you need to cook the rice you can precook the tofu while you cook the rice and just reserve it for later.  Heat a non stick skillet over high heat and spray with cooking spray.  When hot add the tofu. Brown on both sides (couple minutes each side) and then remove and let cool.  When cool cut into small bite sized squares.

3.      When your rice and tofu are ready- Heat the oil in a large skillet over high heat.

4.      When really hot add the scallions, pepper, garlic and ginger.  Cook only for about 2-3 minutes. 

5.      Add the rice, tofu, edamame and corn.  Stir gently until all heated through- not even five minutes.

6.      You can either do this is a separate pan or the same.  If doing it in the same pan- make a well in the middle and either spray with cooking spray or drop a splash of oil, then add the eggs.  Stir until scrambled. (Obviously if doing it in a second pan, just scramble the eggs and then stir in)

7.       Finally just add the soy sauce and make sure everything is mixed well.

We like top enjoy topped with Sriracha! Spicy!

Enjoy!

Asian Style Chicken Noodle Soup

So this is a cross between chicken noodle soup, wonton soup and miso soup.  The recipe consists of simple ingredients that make a pretty tasty (and healthy) meal.  It tastes just like you would get from take-out.  Fry up some wonton strips and top off the soup for extra crunch!

Edamame is an immature soy bean (literally means "twig bean").  It is an amazing accomplishment by nature.  It is the only vegetable to house enough proteins that make it a complete protein- like the complete proteins we receive from meats and eggs- but with virtually no fat.  The soy bean (as most of you may know) becomes tofu and I think more of us are familiar with the benefits of tofu.  Edamame and all preparations of soybeans are rich in carbohydrates, protein, dietary fiber, omega-3 fatty acids and micronutrients, particularly folic acid, manganese and vitamin K. (http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/9872/2)

For even more info on edamame (and a better explanation of what I was saying before) check out this episode of Good Eats http://www.youtube.com/watch?v=9EZR9medTB4 & Part 2 http://www.youtube.com/watch?v=WI71jcY1mmQ&feature=related

Napa Cabbage: It is my favorite cabbage.  It is a mild flavored Chinese cabbage that is a sign of prosperity in China. Cabbage is super healthy for you in general.  The tops of the cabbage will wilt and be tender but near the root end it will remain crunchy.  This cabbage is even great raw in cole slaw.

Ingredients

• 3 boneless skinless chicken breast
• 1 bag of edamame (I had unshelled, so I just shelled them myself- you can buy already shelled ones too) (about 1-2 cups of beans)
• about 1 - 1 ½ lbs of napa cabbage, shredded
• 1 small onion, sliced (or you can use scallions- about 3 or 4 of them sliced thin)
• ½ bag of egg noodles (I think that's about 5-6 oz.)
• ¼ cup of soy sauce
• 2 tablespoons of ginger, freshly grated
• 2 garlic cloves, grated
• 6 cups of water
• 2 chicken bouillon cubes (optional)
• salt and pepper
• about 1 tsp red pepper flakes

Directions

1. In a big pot add some oil and heat that over medium heat- when the oil is hot add the onions and season with salt.  Let that cook about 5 minutes.
2. Add the ginger, garlic, red pepper flakes, and pepper.  Cook for about 2 minutes until very fragrant.
3. Add the water, bouillon cubes and soy sauce.
4. Add the chicken (whole breast pieces- we are going to poach them)
5. Bring the water up to a boil and reduce to a very light simmer- we are gently poaching the chicken- we do not want to boil it.
6. Cook that about 15 minutes until the chicken is cooked through.
7. Remove the chicken when done and reserve.
8. Bring the water to a boil and add in your egg noodles.  You can really use any type of noodle you want here- even small cut pasta would do.
9. When the egg noodles are done- about 5-7 minutes, turn off the heat and add your edamame and cabbage.
10. Slice or shred your chicken and return back to the pot.
11. Taste the soup before serving- might need more salt- I also like to add a bit of freshly grated ginger at the very end to give it a fresh taste.