Healthy Feast From The East: 5 Clean, Asian-Inspired Recipes

jeudi 28 février 20130 commentaires

Stuck on chicken and broccoli? Holy nutritional burnout, Batman! Add some zing to your bland food with these clean, Asian-flavored recipes. Pack on the taste without packing on calories!
by Jillian Beck

If you eat clean, it's easy to get stuck in a rut of boring and bland. That Tupperware container of perfectly-proportioned tilapia, broccoli, and brown rice could hold so much more! All it takes is a little creativity—and probably a little Sriracha. Okay, a lot of Sriracha.
Yet hot sauce only goes so far. Liven up your dining experiences with bold, Asian ingredients. These versatile flavors add fun, sweet-and-spicy zest to your healthy food. By choosing healthy dressings and spices, you can boost flavor without adding extra fat, carbs, or calories.
These recipes highlight some of my favorite Asian flavors. Get ready for a garlic, ginger, chili flake, curry, soy, rice vinegar, and Sriracha bomb!
Miso White Fish 
White fish is lean and high in protein, making it great for any fat-loss or muscle-building diet. Instead of throwing it in a pan with some olive oil, try adding rice vinegar and miso paste. You'll have a meal you'll want to eat for breakfast, lunch, and dinner!


Ingredients
Directions
  1. Combine first four ingredients in a bowl and mix into a paste.
  2. Rinse and pat dry the fish filets.
  3. Place fish on broiler pan with non stick spray or tin foil.
  4. Spread paste mixture on top of the fish.
  5. Broil on high for 7 minutes.
  6. Serve with steamed bok choy, brown rice, and sprinkle with sesame seeds.


Nutrition Facts
Recipe Yields 4 Servings
Amount per serving
Calories 124.5
Total Fat2.5 g
Total Carb2.5 g
Protein24 g


Lettuce-Wrapped Turkey Burgers 
There's probably no room for regular hamburgers in your fat-loss diet. Don't despair! These turkey burgers are just the thing to tame the craving for fatty ground beef. I add some liquid aminos for an extra muscle-building pump!



Ingredients
Directions
  1. Combine all ingredients in a bowl and mix well.
  2. Form mixture into 4 oz patties.
  3. Grill or fry on greased pan for five minutes on each side or until thoroughly cooked.
  4. Wrap with butter leaf lettuce and top with your favorite sauce.



Nutrition Facts
Recipe Yields 4 Servings
Amount per serving
Calories 255
Total Fat12 g
Total Carb6 g
Protein33 g


Chicken Curry Shirataki Noodles 
Almost calorie- and carb-free noodles, you say? Awesome! This spicy chicken noodle dish is a great source of protein. Enjoy its intense flavor without worrying about fat and carbs.


Ingredients
Directions
  1. Heat coconut oil in large sauté pan over medium heat.
  2. Sauté sliced chicken for 5-7 minutes.
  3. Add minced garlic, red bell pepper, onion, and broccolini to pan and continue to sauté veggies until they begin to soften.
  4. Add all spices and continue to stir.
  5. Add coconut milk, soy sauce, lime juice, curry paste, Sriracha, and sweetener. Let simmer for three more minutes.
  6. Prepare noodles according to packages directions.
  7. Serve noodles in a bowl and top with chicken-curry mixture!

Nutrition Facts
Recipe Yields 4 Servings
Amount per serving
Calories 356
Total Fat19.5 g
Total Carb15 g
Protein33 g

Chicken Fresh Rolls 
Store-made spring rolls are often full of calories, fat, and sodium-heavy sauces. Don't give up on them; just make your own! Use fresh vegetables and herbs to increase the nutrition content of this tasty meal.

Ingredients
Directions
  1. In a large Ziploc bag, mix soy sauce, rice vinegar, ginger, garlic, brown sugar blend, and Sriracha.
  2. Add chicken to bag and marinate for at least half an hour.
  3. Sauté chicken in greased pan until thoroughly cooked.
  4. Meanwhile, prepare rice paper wrappers according to packing.
  5. Lay the rice paper on a plate and arrange lettuce, shredded carrots, bean sprouts, and herbs.
  6. Top with chicken and wrap burrito style.


Nutrition Facts
Serving Size (2 rolls)
Amount per serving
Calories 357
Total Fat7 g
Total Carb34 g
Protein38 g

Crockpot Sesame-Ginger Salmon ///
What's easier than cooking in a Crockpot? Throw in some healthy ingredients, wait an hour, and voila! A delicious, protein-filled meal!

Ingredients
Directions
  1. Combine olive oil, soy sauce, honey, garlic, onion, sesame seeds, ginger, and chili flakes in a bowl and mix well.
  2. Place salmon in Crockpot with water. Pour mixture over salmon.
  3. Cook on low heat for one hour.
  4. Top with green onions and serve with brown rice and broccoli.



Nutrition Facts
Recipe Yields 2-4 Servings
Amount per serving
Calories 353
Total Fat12 g
Total Carb14 g
Protein36 g
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