Beef Stir-Fry with Baby Bok Choy & Ginger

All the ingredients for this easy beef stir-fry recipe are cooked in one wok (or skillet), so not only is the meal-prep fast for this healthy dinner, cleanup is quick too. Look for Lee Kum Kee Premium oyster-flavored sauce in the Asian-foods aisle of your grocery store. It has the most concentrated oyster flavor. 

• 12 ounces beef flank steak, trimmed

• 1 tablespoon minced fresh ginger

• 1 ½ teaspoons reduced-sodium soy sauce
• 1 teaspoon dry sherry plus 1 Tbsp., divided
• 1 teaspoon cornstarch
• 1 teaspoon toasted sesame oil
• 2 tablespoons oyster-flavored sauce, preferably Lee Kum Kee Premium
• 1 tablespoon vegetable oil
• 1 pound baby bok choy, trimmed and cut into 2-inch pieces (about 8 cups)
• 3 tablespoons unsalted chicken broth

• Directions

  1. Cut beef with the grain into 2-inch-wide strips. Cut each strip across the grain into 1/4-inch-thick slices. Combine the beef, ginger, soy sauce, 1 tsp. sherry, and cornstarch in a medium bowl; stir until the cornstarch is no longer visible. Add sesame oil and stir until the beef is lightly coated.

  2. Combine oyster-flavored sauce and the remaining 1 Tbsp. sherry in a small bowl. Set aside.

  3. Heat a 14-inch flat-bottomed carbon-steel wok (or a 12-inch stainless-steel skillet) over high heat until a drop of water vaporizes within 1 to 2 seconds of contact. Swirl in vegetable oil. Add the beef in an even layer; cook, undisturbed, until it begins to brown, about 1 minute. Using a metal spatula, stir-fry until lightly browned but not cooked through, 30 seconds to 1 minute more. Transfer to a plate.

  4. Add bok choy and broth to the pan. Cover and cook until the bok choy greens are bright green and almost all the liquid has been absorbed, 1 to 2 minutes. Return the beef to the pan, add the reserved sauce, and stir-fry until the beef is just cooked through and the bok choy is tender-crisp, 30 seconds to 1 minute.

  5. Nutrition Facts (per serving)

  6. 247	Calories
     13g	Fat
     6g	Carbs
     26g	Protein

Homemade BBQ Sauce

This recipe has a lot of sweetness and spice, so if you're looking for a classic homemade BBQ sauce that's easy to make, look no further. It is very popular with users of 'ceramic' type smokers and grills, (i.e. Primo, Kamado, Big Green Egg, etc.)

• 1 ½ cups brown sugar

• 1 ½ cups ketchup

• ½ cup red wine vinegar
• ½ cup water
• 1 tablespoon Worcestershire sauce
• 2 ½ tablespoons dry mustard
• 2 teaspoons paprika
• 2 teaspoons salt
• 1 ½ teaspoons black pepper
• 2 dashes hot pepper sauce 

  Directions

  1. Gather all ingredients.

  2. Combine brown sugar, ketchup, vinegar, water, and Worcestershire sauce in a blender. Season with mustard, paprika, salt, pepper, and hot pepper sauce. Blend until smooth

  3. .Enjoy!

Buffalo Chicken Grain Bowl

Get the flavors of spicy Buffalo chicken wings, without frying, in this nutritious couscous bowl loaded with protein and crisp veggies.

• ⅔ cup cooked whole-wheat couscous 

  2 tablespoons honey-mustard vinaigrette, divided 
•  

• 1 roasted chicken thigh, sliced 

  2 stalks celery, chopped

•  

• 1 carrot, peeled and cut into ribbons with a vegetable peeler

• 2 tablespoons crumbled blue cheese

• Hot sauce to taste

• Directions

  1. Combine couscous and 1 tablespoon dressing a medium sealable container. Top with chicken, celery, carrot ribbons and blue cheese. Drizzle with the remaining 1 tablespoon dressing. Refrigerate for up to 5 days. Top with hot sauce just before serving.

     Nutrition Facts
     Servings Per Recipe 1
     Serving Size 4 1/2 cups
     Calories 579
     % Daily Value *
     Total Carbohydrate 42g	15%
     Dietary Fiber 8g	30%
     Total Sugars 6g
     Added Sugars 1g	2%
     Protein 32g	64%
     Total Fat 32g	41%
     Saturated Fat 8g	38%
     Cholesterol 88mg	29%
     Vitamin A 10731IU	215%
     Vitamin C 7mg	7%
     Folate 53mcg	13%
     Sodium 702mg	31%
     Calcium 174mg	13%
     Iron 3mg	16%
     Magnesium 39mg	9%
     Potassium 611mg	13%

     Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

     * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. 

Parmesan Cheese Crisps

Add these Parmesan cheese crisps to your charcuterie board, garnish a soup, or use in a salad instead of croutons. I like to use store-bought shredded Parmesan, as it gives the crisps a "lacy" appearance. You can also use freshly-shredded Parmesan, which will melt more easily, and the crisps will have a smoother, filled-in appearance. You can add a light sprinkle of your favorite seasoning to each crisp before baking, for added flavor.

• 1 cup shredded Parmesan cheese

• Directions

  1. Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper or a silicone baking mat.

  2. Using a tablespoon, create 16 mounds of cheese, about 2 inches in diameter, spaced at least 1 inch apart, on the prepared baking sheet. Press down on the middle of each mound to make them evenly thick.

  3. Bake in the preheated oven until cheese is completely melted and edges are browned, 4 to 6 minutes. Remove from the oven to cool for 15 minutes. Remove from baking sheet and store at room temperature in an air-tight container for up to 5 days.

  4. Nutrition Facts
     Servings Per Recipe 15
     Calories 22
     % Daily Value *
     Total Fat 1g	2%
     Saturated Fat 1g	5%
     Cholesterol 4mg	1%
     Sodium 90mg	4%
     Total Carbohydrate 0g	0%
     Dietary Fiber 0g	0%
     Total Sugars 0g
     Protein 2g
     Vitamin C 0mg	0%
     Calcium 67mg	5%
     Iron 0mg	0%
     Potassium 5mg	0%

     * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

     ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

Baked Asian Rockfish

In this baked rockfish recipe, a light Asian-inspired sauce is poured over the filets, complimenting the delicate flavor of the rockfish. Serve over rice and vegetables with some of the cooked sauce for a nice easy meal.

• 4 (6 ounce) rockfish filets

   

• 1 tablespoon sesame oil

   

• 2 cloves garlic, minced

   

• 1 tablespoon finely minced fresh ginger

   

• 1 tablespoon honey

   

• 1/4 teaspoon red pepper flakes

   

• 1 tablespoon soy sauce

   

• 1 tablespoon lime juice

   

• 1/4 cup diagonally thinly sliced scallions

• Directions

  1. Preheat the oven to 400 degrees F (200 degrees C). Line a shallow baking pan with aluminum foil, and spray with cooking spray. Place filets onto the prepared baking pan.

  2. In a small bowl combine sesame oil, soy sauce, lime juice, honey, ginger, garlic, and pepper flakes. Spoon mixture evenly over top of filets. 

  3. Bake in the preheated oven until fish flakes easily with a fork, 10 to 15 minutes. Sprinkle filets with scallions before serving.

     Nutrition Facts
     Servings Per Recipe 4
     Calories 105
     % Daily Value *
     Total Fat 4g	5%
     Saturated Fat 1g	3%
     Cholesterol 49mg	16%
     Sodium 254mg	11%
     Total Carbohydrate 6g	2%
     Dietary Fiber 0g	1%
     Total Sugars 5g
     Protein 11g
     Vitamin C 4mg	19%
     Calcium 53mg	4%
     Iron 1mg	4%
     Potassium 203mg	4%

     * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

     ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

     (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Baked Kale Chips

These crispy oven-baked kale chips are a great homemade snack. You cannot stop at just eating one, just like potato chips. Great for parties, too.

• 1 bunch kale

• 1 tablespoon olive oil

• 1 teaspoon flaked sea salt

• Directions

  1. Gather all ingredients.

  2. Preheat an oven to 300 degrees F (150 degrees C). Line a rimmed baking sheet with parchment paper.
  3. With a knife or kitchen shears carefully remove kale leaves from the thick stems and tear into bite size pieces.
  4. Wash and thoroughly dry kale with a salad spinner.
  5. Drizzle kale leaves with olive oil and toss to combine. Spread out in an even layer on the baking sheet without overlapping and sprinkle with salt.
  6. Bake until the edges start to brown but are not burnt, 20 to 30 minutes.
  7. Enjoy!

  8. Nutrition Facts (per serving)

     58	Calories
     3g	Fat
     8g	Carbs
     3g	Protein

     Hide Full Nutrition Label

     Nutrition Facts
     Servings Per Recipe 6
     Calories 58
     % Daily Value *
     Total Fat 3g	4%
     Saturated Fat 0g	2%
     Sodium 185mg	8%
     Total Carbohydrate 8g	3%
     Dietary Fiber 2g	5%
     Protein 3g
     Vitamin C 90mg	449%
     Calcium 104mg	8%
     Iron 1mg	7%
     Potassium 337mg	7%

     * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

     ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

These crispy oven-baked kale chips are a great homemade snack. You cannot stop at just eating one, just like potato chips. Great for parties, too.

• Healthy Banana Pancakes Recipe

  

  30 min · 124 cals · 4 servs

  Read full directions

  These pancakes are fluffy, moist, and delicious, and best of all, they're healthy! Made with ripe bananas, whole wheat flour, and no added sugar, they're a guilt-free breakfast option.

  • Ingredients

  • 2 Ripe Bananas
  • 2 Eggs
  • 1 teaspoon Vanilla Extract
  • ½ cup Quick-Cook Oats
  • 1 teaspoon Cinnamon

  Directions

  1. Mash bananas in a large bowl until smooth. Mix in eggs and vanilla until well combined, then mix in oats and cinnamon.
  2. Heat a skillet to medium and add in a scoop* of the pancake batter. Smooth out to form an even layer. Cook for about 2-3 minutes until you start to see bubbles releasing from the top of the batter. Flip and cook until the other side is golden brown, about 1-2 minutes.
  3. Garnish your pancakes with your favorite toppings! We used banana slices, chopped walnuts & maple syrup.
  4. *Note: Use ½ cup (65) for scooping the batter to yield 4 thicker pancakes; Use ⅓ cup (40 g) to yield 6 smaller pancakes.
  5. Enjoy!

  Nutritional facts

  Calories	124	% Daily Value
  Total Fat	2.9 g		4%
  Saturated Fat	0.9 g		5%
  Cholesterol	80 mg		27%
  Carbohydrate	21 g		8%
  Fiber	2.8 g		10%
  Sugar	7 g		14%
  Sodium	32 mg		1%
  Protein	4.7 g

Spicy Lime Grilled Shrimp

Prep Time: 5 mins
Cook Time: 5 mins
Additional Time: 20 mins
Total Time: 30 mins
Servings: 8
Yield: 1 pound

Ingredients

⦁ 3 tablespoons Cajun seasoning (such as Emeril's Essence)
⦁ 1 lime, juiced
⦁ 1 tablespoon vegetable oil
⦁ 1 pound peeled and deveined medium shrimp (30-40 per pound)

Directions

⦁ Mix together Cajun seasoning, lime juice, and oil in a resealable plastic bag. Add shrimp, coat with marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 20 minutes.
⦁ Preheat an outdoor grill for medium heat and lightly oil the grate.
⦁ Remove shrimp from marinade; shake off excess. Discard remaining marinade.
⦁ Cook shrimp on the preheated grill until bright pink on the outside and the meat is no longer transparent in the center, about 2 minutes per side.

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

Ginger Glazed Mahi Mahi

This ginger sauce for mahi mahi is bursting with flavor and combines both sweet and sour taste sensations. This recipe is a snap and so delicious. You'll love it!

Ingredients

⦁ 3 tablespoons honey
⦁ 3 tablespoons soy sauce
⦁ 3 tablespoons balsamic vinegar
⦁ 2 teaspoons olive oil
⦁ 1 teaspoon grated fresh ginger root
⦁ 1 clove garlic, crushed or to taste
⦁ 4 (6 ounce) mahi mahi fillets
⦁ salt and pepper to taste
⦁ 1 tablespoon vegetable oil

Directions

⦁ Mix honey, soy sauce, balsamic vinegar, olive oil, ginger, and garlic together in a shallow dish. Season fish fillets with salt and pepper; place them skin-sides down in the dish with marinade. Cover and refrigerate for 20 minutes.
⦁ Heat vegetable oil in a large skillet over medium-high heat. Remove fish fillets, reserving marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm.
⦁ Pour reserved marinade into the skillet; simmer over medium heat until reduced to a glaze. Spoon glaze over fish and serve.

Note

The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.

Nutrition Facts (per serving)

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

Spaghetti Squash with Pine Nuts, Sage, and Romano

Ingredients

⦁ 1 spaghetti squash, halved lengthwise and seeded
⦁ ¼ cup toasted pine nuts
⦁ ¼ cup grated Pecorino Romano cheese
⦁ 2 tablespoons chopped fresh sage
⦁ 2 teaspoons butter, melted
⦁ salt and pepper to taste

Directions

⦁ Preheat oven to 350 degrees F (175 degrees C).
⦁ Place the squash, cut side down, in a large baking dish.
⦁ Bake the squash in the preheated oven for 50 minutes.
⦁ Scrape flesh of squash from the rind using a fork and place in a bowl. Add the pine nuts, cheese, sage, butter, salt, and pepper; toss to combine. Serve immediately.

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.