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Sesame Soba Salad
8 oz Soba noodles
1 c frozen shelled edamame
1 1/2 c shredded carrots
1 1/2 c thinly sliced scallions
1 large orange
1/2 c chopped fresh min
1/2 tsp crushed red-pepper flakes
1/4 tsp salt
2 Tbsp white miso
2 Tbsp low-sodium soy sauce
3 Tbsp Sesame oil
add chicken or tofu for extra protein if you can use the extra protein
6 servings, per serving: 268 cal, 10 g protein, 4 g fiber, 9 g fat (1.1 sat fat), 36 g carbs, 513 mg sodium
Bring a 6-quart sauce pan of water to a boil.
Add noodles and edamame to the water and cook for 6 minutes, rinse well.
Place drained noodles in serving bowl
Gently toss in carrots, scallion and mint
Grate half a teaspoon of the fine orange zest into a small bowl
Add 3 tbsp of orange juice to the bowl
Whisk remaining ingredients
Poor over noodles and toss gently
Refrigerate for 30 min (for flavour)
Serve cold or at room temperature
Thai Chili Beef Lettuce Wraps
12 oz Flank or sirloin steak
1/2 Tbsp chili sauce
1 jalapeno Pepper
1 Tbsp fish sauce
1/2 red onion
1/2 C cilantro
1 head Bibb of lettuce
290 cal per servings, makes 2 servings.
8 g fat (3 g sat), 14 g carbs, 760 mg sodium, 4 g fiber, 40 g protein
Heat Grill on high for 3-5 minutes.
While grill is heating, trim, salt and pepper the steak. once the grill is heated, cook the steak 4 minutes on each side, flipping the steak only once. When done, let the steak sit for 5 minutes.
Combine chili sauce, fish sauce and lime juice (juice a single lime) in small saucepan. Warm on low heat.
Thinly slice jalapeno and red onions, peel and grate carrot, wash and let leaves dry separately.
Slice steak in thin stripes and drizzle 1/2 chili sauce over it.
Wrap your steak and vegetables in your lettuce leaves as you would with a tortilla. Fold gently as the lettuce leaves may tear.
Use remaining sauce and lime wedges for dip and dressing.
Please consult with your doctor before embarking on any fitness or nutrition regimen!
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