4.19.2011

getting back on track

I'm a little ashamed to admit I went a little off track the usual diet and exercise routine. A girl has got to take a break sometimes, but the slacking off and eating yummy, high-cal meals has taken it's toll on my body. It's definitely time to get back into the swing of healthy living. Farewell to eating out at restaurants and happy hour with the girls. Hello to calorie counting and exercise. I don't mind the lifestyle change because I definitely feel healthier and happier when I'm doing/consuming things that are good for my body and mind.

To jump-start my health kick, I checked out the Eating Well website. It's full of tasty recipes that have good nutritional values, which are aiding in inspiring me to eat better. Here are a few I will be testing out this week.

Spicy Beef with Shrimp & Bok Choy
photo source

Ingredients:
  • 1/4 cup Shao Hsing rice wine, (see Ingredient note)
  • 1 1/2 tablespoons oyster-flavored sauce
  • 2 teaspoons cornstarch
  • 4 teaspoons canola oil, divided
  • 3/4 pound sirloin steak, trimmed of fat, cut in half lengthwise and thinly sliced
  • 1/4-1/2 teaspoon crushed red pepper
  • 10 raw shrimp, (21-25 per pound), peeled, deveined and chopped
  • 1 pound bok choy, preferably baby bok choy, trimmed and sliced into 1-inch pieces
Directions:
  1. Whisk rice wine, oyster sauce and cornstarch in a small bowl until the cornstarch is dissolved.
  2. Heat 2 teaspoons oil in a large nonstick skillet or wok over medium-high heat. Add beef and crushed red pepper to taste; cook, stirring, until the beef begins to brown, 1 to 2 minutes. Add shrimp and continue to cook, stirring, until the shrimp is opaque and pink, 1 to 2 minutes. Transfer the beef, shrimp and any juices to a plate.
  3. Heat the remaining 2 teaspoons oil over medium-high heat in the same pan. Add bok choy and cook, stirring, until it begins to wilt, 2 to 4 minutes. Stir in the cornstarch mixture. Return the beef-shrimp mixture to the pan and cook, stirring, until heated through and the sauce has thickened slightly, about 1 minute. (Serves 4, about 1 cup each)
Nutrition:
Per serving: 204 calories; 8 g fat ( 2 g sat , 4 g mono ); 54 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 22 g protein; 1 g fiber; 384 mg sodium; 660 mg potassium.


Orecchiette with Broccoli Rabe and Chickpeas
photo source


Ingredients:
  • 4 ounces whole-wheat orecchiette, or chiocciole (about 1 1/2 cups)
  • 1/2 bunch broccoli rabe, ends trimmed and cut into 2-inch pieces
  • 3/4 cup vegetarian chicken-flavored broth, (see Note)
  • 2 teaspoons all-purpose flour
  • 1 tablespoon extra-virgin olive oil
  • 4 large cloves garlic, minced
  • 1/2 teaspoon minced fresh rosemary, or 1/8 teaspoon dried
  • 1 8-ounce can chickpeas, drained and rinsed
  • 2 teaspoons red-wine vinegar
  • 1/8 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
Directions:
  1. Bring a large saucepan of water to a boil. Cook pasta for 6 minutes. Add broccoli rabe and continue cooking, stirring occasionally, until the pasta and broccoli rabe are just tender, about 3 minutes more. Drain. Rinse and dry the pot.
  2. Whisk broth and flour in a small bowl. Heat oil in the pot over medium-high heat. Add garlic and rosemary and cook, stirring, until fragrant, 30 seconds to 1 minute. Whisk in the broth mixture. Bring to a simmer, whisking constantly, until it thickens. Add chickpeas, vinegar, salt, pepper and the pasta mixture. Cook, stirring constantly, until heated through and coated with the sauce, about 2 minutes. (Serves 2, about 2 cups each)
Nutrition:
Per serving: 413 calories; 9 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 74 g carbohydrates; 22 g protein; 14 g fiber; 655 mg sodium; 448 mg potassium. 
 
 Rice Pilaf with Shrimp
photo source
Ingredients:
  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
  • 1/3 cup chopped shallots
  • 1/4 cup finely chopped prosciutto (about 2 ounces)
  • 3/4 cup fine egg noodles, broken up into small pieces
  • 3/4 cup instant brown rice
  • 1/4 cup dry white wine
  • 1 cup frozen baby lima beans or edamame
  • 1 1/2 cups reduced-sodium chicken broth
  • 1 pound peeled and deveined raw shrimp (31-40 count; see Note)
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh dill, plus more for garnish
  • Freshly ground pepper to taste
Directions:
  1. Heat 1 tablespoon oil in a large skillet over medium heat. Add shallots and prosciutto and cook, stirring often, until the shallots are translucent, about 2 minutes. Add noodles and rice and cook, stirring often, until the noodles begin to brown, about 3 minutes. Add wine and cook, stirring constantly, until it has evaporated, 30 seconds to 1 minute. Add lima beans (or edamame) and broth and bring to a boil. Reduce heat to maintain a gentle simmer; cover and cook for 10 minutes.
  2. Meanwhile, toss shrimp with the remaining 1 teaspoon oil in a medium bowl. Add lemon juice and toss to coat.
  3. Scatter the shrimp in an even layer over the pilaf; drizzle any remaining lemon juice over the shrimp. Cover and continue cooking until the shrimp are pink and firm, about 5 minutes more.
  4. Remove from heat and let stand, covered, for 3 minutes. Stir in 1 tablespoon dill and season with pepper. Garnish with more dill, if desired. (Serves 4, about 1 1/4 cups each)
Nutrition:
Per serving: 353 calories; 9 g fat ( 2 g sat , 4 g mono ); 189 mg cholesterol; 30 g carbohydrates; 0 g added sugars; 34 g protein; 3 g fiber; 774 mg sodium; 543 mg potassium

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