Yummy Healthy Food

​This is an easy and quick meal to prepare. You can have dinner ready in under ½ hour.  It’s light and tasty. The meatballs can be frozen and reheated.
 
This takes about 30 minutes to prepare start to finish and serves 4 people.

Ingredients:
-1 TBS sunflower oil
-1lb ground chicken or turkey
-1/3 c minced scallions
-3 TBS peeled, minced fresh ginger
-1 egg
-2 cloves garlic, minced
-2 tsp toasted sesame oil
-2 tsp soy sauce
-1/4 tsp salt
-1c or 1 bag of instant brown rice
-1 bunch of broccoli
-few large leaves of bibb lettuce

Steps:
1) Prep
-preheat oven to 450 degrees and brush baking sheet with sunflower oil
-wash several leaves of bibb lettuce
-mince scallions, ginger, garlic and mix together with chicken, egg, salt, sesame oil and soy sauce
-make 1 ½ inch meatballs from mixture
-put meatballs on baking sheet and brush with sunflower oil
 
2) Cook meatballs, rice and broccoli
-bake meatballs for about 13 minutes or until browned and fully cooked
-bring large saucepan of water to a boil
-add bag of rice or follow directions on package
-put a few inches of water into saucepan with steamer
-bring to a boil
-cut broccoli into individual pieces with stems
-add broccoli to steamer, cover, and steam for 10-15 minutes
 
2) Serve
-serve meatballs on bibb lettuce with Asian chili sauce along with brown rice and broccoli
 
Enjoy!

​I love to start grilling at this time of year.  This dish mixes together grilled meat and asparagus with an amazing marinade. If you don't eat red meat, you can substitute chicken or other grilled vegetables.  Also, you can substitute cabbage for asparagus.
 
This takes about 35 minutes to prepare and serves 4 people.  It tastes best if you let the dish sit at room temperature for 1/2 hour.  If you don't have time, it's fine to serve it right away.

Ingredients:
-2 lb London Broil
-1lb asparagus
-1c  uncooked brown rice
-olive oil to grease grill
-1/2 c cashews
 
Marinade
-4 scallions
-2 large garlic cloves
-2 TBS cilantro
-1 inch piece fresh ginger
-3 TBS toasted sesame oil
-1/3 c dry sherry or mirin
-3 TBS low-sodium soy sauce
-2 TBS bottled hot sauce

Steps:
1) Prep
-Preheat a gas grill by turning half the burners to high. Cover grill for 5-10 minutes
-Remove meat from package and season with salt and pepper on both sides
-Wash asparagus and trim ends
-Place asparagus in grill basket
-Brush asparagus with olive oil and lemon or lime juice
- Clean and oil the cooking grate of the grill
 
2) Prepare Marinade
-Thinly slice scallions
-Mince garlic
-Chop cilantro
-Mince ginger
-Mix all marinade ingredients together
 
3) Prepare Brown Rice and Cashews
-Make pre-boiled brown rice in microwave or in boiling water following instructions on package
-Toast cashews for about 4-5 minutes in toaster oven or stove (careful they don't burn)
 
4) Grill meat and asparagus
-Cook meat, uncovered on hot side of grill, until lightly charred on both sides and the center of the thickest part is pink when cut into, 5-10 minutes total, flipping once halfway through
-Let meat cool for 10 minutes
-Cook asparagus, uncovered on hot side of grill, until lightly charred on both sides -- about 5 minutes on each side
 
5) Mix everything together
-Cut meat into very thin slices
-Combine meat, asparagus, cashews and marinade
-Let this sit at room temperature to enhance the flavor for 1/2 hour

I often make this for lunch when I want a warm, comforting dish.  It's a great way to use up foods and leftovers in your fridge.  You can be really creative with this recipe.  It's fine to substitute different protein, veggies and nuts.

Ingredients
-2 TBS sunflower oil
-2 cups cooked brown rice
-2 eggs
-1/2 c chopped cashews
-1 chicken hot dog
-2 scallions
-1 c fresh broccoli
-4 baby carrots
-2 cloves garlic
-2 TBS low-sodium soy sauce
-1 TBS rice wine vinegar
-1/2 TBS sesame oil
-1/2 TBS mustard
​
Steps
 1) Prep Ingredients
-Make 2 cups of brown rice
-Scramble 2 eggs
-Toast 1/2c chopped cashew
-Dice 1/2 TBS fresh ginger
-Dice 1 chicken hot dog
-Chop 2 scallions
-Finely chop 1 c fresh broccoli
-Dice 4 baby carrots in mini-chopper
-Mince 2 cloves of garlic

2) Make Dressing
-In small bowl, mix together 2 TBS low-sodium soy sauce, 1 TBS rice wine vinegar, 1/2 TBS sesame oil, 1/2 TBS mustard

3) Stir Fry
-Heat 1 1/2 TBS sunflower oil over medium high heat to high heat
-Add chicken hot dog, scallions, ginger and mix for several minutes
-Add broccoli, carrots, garlic & continue stirring for a few minutes
-Add rice & keep stir-frying until rice gets brown & a little crunchy

4) Mix Together
-Add dressing to stir fry and contine mixing
-Add scrambled eggs & cashews

Enjoy!