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Give your table a new flavor with these healthy recipes
03.17.2014 [Uncategorized]
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Celebrate National Nutrition Month in March by enjoying the flavors of fresh, healthy food with these dietitian-inspired recipes!  The dishes were created by Cathlyn Berning, RD, LDN, who has a culinary degree and is a lead in Sarasota Memorial’s Food & Nutrition Services and a manager of the hospital’s 1700 South restaurant.

Sesame Encrusted Tuna with Soba Noodles in a Ginger-Infused Tea

Makes 4 Servings

sesametunaloresIngredients:

8oz  Soba noodles

4 (4-5 oz each) Tuna steaks – wild caught preferably

1/3  Cup  Black/white sesame seeds

1 ½  Tbsp   olive oil – cold pressed preferably

4 each  Carrots, cut into 1 ½ by ¼ inch sticks

1 ¼  Cup  Edamame – unshelled

½ lb   Shiitake mushrooms, stems discarded and caps sliced thin

2 each Bell peppers

4 each  Tea bag

1 Cup  Water

½ piece  Ginger, fresh, peeled, thinly sliced

1 Tbsp  Honey

Directions:

  1. In a large pot, bring water to a boil for the soba noodles.
  2. Steep tea in a pot of hot water. Add the ginger and honey to infuse the tea for the broth.
  3. Coat the tuna in the black and white sesame seeds. In a large, non-stick skillet, heat 1 tbsp vegetable oil over med-high heat. Add the fish and quickly sear on both sides, about 1 minute on each side.
  4. In a large, non-stick skillet, heat 1 tbsp vegetable oil over med-high heat. Add carrots to skillet and sauté, stirring until just tender. Add bell peppers, mushrooms, edamame and scallions and continue to stir constantly until vegetables are tender.
  5. Cook noodles in boiling water until al dente. Drain noodles in a colander.
  6. Divide broth between 4 bowls, add the noodles, sautéed vegetables, and seared tuna.

Nutrition Facts per serving: 440 calories, 14g Fat, 50mg Cholesterol, 284mg Sodium, 35g Carbohydrates, 9g Fiber, 40g Protein

 Red Curry & Peanut Noodle Bowl

Makes 4 Servings

noodlebowlloresIngredients:

¾ pound  Whole-wheat spaghetti

1 Carrot, grated

½ small  Cucumber, de-seeded, grated

1 cup  Bean sprouts

2 each Scallions, sliced

6 Tbsp.  Smooth, All Natural Peanut Butter

1 ½ Tbsp  Fresh lime juice

1 Tbsp  Red Curry paste

1/3 cup   Low-Sodium Vegetable Broth

¼ cup Cilantro leaves

1/4 cup  Peanuts unsalted, coarsely chopped

Directions:

  1. In a large pot, bring water to a boil for the whole-wheat spaghetti. Cook noodles in boiling water until al dente. Drain noodles in a colander and rinse with cold water until cooled.
  2. Prepare vegetables to toss with the noodles.
  3. In a food processor, mix the peanut butter, lime juice, red curry paste, low-sodium veggie broth and cilantro. Blend until it reaches a smooth consistency.
  4. Toss the noodles, vegetables, and sauce in a large bowl until well mixed.
  5. Separate into four bowls and garnish with the chopped peanuts.

Nutrition Facts per serving: 480 calories, 22g Fat, 0mg Cholesterol, 371mg Sodium, 29g Carbohydrates, 8g Fiber, 21g Protein

 


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