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May 2
Curried Shrimp

A dish that may help prevent cancer, from Chan Le at Le Colonial in Chicago

Serves 4

INGREDIENTS

1 large baking potato, peeled and chopped into 1/2-inch pieces
1 tablespoon canola oil
2 tablespoons curry powder
1/2 cup thinly sliced onion
1 1/2 pounds large shrimp, shelled and deveined
1 green bell pepper, cored, seeded and cut into thin strips
1 mango, cut into thin strips
1 cup light coconut milk
2 tablespoons fish sauce
1/2 teaspoon sriracha (found in grocery stores’ Asian section)
1 teaspoon sugar
1/3 cup chopped fresh basil


PREPARATION

Sprinkle potato pieces with 1 tbsp water; microwave, covered, until fork-tender, 3 minutes. Heat oil and curry powder in a large skillet over medium heat. Add onion; cook until soft, 3 to 4 minutes. Push onion to side of skillet. Add shrimp; cook 2 minutes per side. Stir in potatoes and bell pepper; cook until pepper softens, 1 to 2 minutes. Add mango, coconut milk, fish sauce, sriracha and sugar. Simmer 2 minutes. Remove from heat; add basil.




The Skinny
367 calories per serving, 10 g fat (3.8 g saturated), 31.6 g carbs, 3.9 g fiber, 38.8 g protein

Curried Shrimp

A dish that may help prevent cancer, from Chan Le at Le Colonial in Chicago

Serves 4

INGREDIENTS

  • 1 large baking potato, peeled and chopped into 1/2-inch pieces
  • 1 tablespoon canola oil
  • 2 tablespoons curry powder
  • 1/2 cup thinly sliced onion
  • 1 1/2 pounds large shrimp, shelled and deveined
  • 1 green bell pepper, cored, seeded and cut into thin strips
  • 1 mango, cut into thin strips
  • 1 cup light coconut milk
  • 2 tablespoons fish sauce
  • 1/2 teaspoon sriracha (found in grocery stores’ Asian section)
  • 1 teaspoon sugar
  • 1/3 cup chopped fresh basil

PREPARATION

  1. Sprinkle potato pieces with 1 tbsp water; microwave, covered, until fork-tender, 3 minutes. Heat oil and curry powder in a large skillet over medium heat. Add onion; cook until soft, 3 to 4 minutes. Push onion to side of skillet. Add shrimp; cook 2 minutes per side. Stir in potatoes and bell pepper; cook until pepper softens, 1 to 2 minutes. Add mango, coconut milk, fish sauce, sriracha and sugar. Simmer 2 minutes. Remove from heat; add basil.
May 2
Summer Rolls

Pretty protein-rich bites by Jarett Brodie, chef at FR.OG in New York City

Serves 4

INGREDIENTS

1 oz cellophane noodles
1 pound extra-lean ground turkey breast
2 large egg whites
1 cup chopped scallions
1/2 cup chopped shiitake mushroom caps
1 teaspoon fish sauce
1 teaspoon oyster sauce
1 teaspoon sugar
1/4 teaspoon black pepper
2 teaspoons canola oil
1/2 each red and green bell pepper, corded, seeded and cut into thin strips
9 sheets (8 inches each) rice paper (found in grocery stores’ Asian section)
1 cup drained canned mung bean sprouts


PREPARATION

Boil noodles in salted water for 3 minutes; drain; set aside. Combine turkey, egg whites, scallions, mushrooms, fish sauce, oyster sauce, sugar and black pepper in a bowl. Heat oil in a large skillet over medium-high heat; cook turkey mixture, stirring, until dry and crumbly, about 7 minutes. Remove from heat. Push meat to one side; place pepper strips in pan. Fill a bowl with warm water. Soak 1 piece rice paper until pliable, but not entirely soft, 10 to 15 seconds. Lay it flat on a cutting board. Place 2 bell pepper strips across wrapper 2 inches from bottom. On top of strips, layer 1/2 cup turkey mixture, 1/8 of mung beans, 1/8 of noodles and 1/8 of pepper strips to form a log-shaped pile. Fold bottom edge of wrapper up and sides in against filling. Roll up to top edge. Repeat with remaining ingredients. Cut in half on a bias.




The Skinny
248 calories per 2 rolls, 4 g fat (0.7 g saturated), 19.8 g carbs, 1.7 g fiber, 30.5 g protein

 c/o self magazine

Summer Rolls

Pretty protein-rich bites by Jarett Brodie, chef at FR.OG in New York City

Serves 4

INGREDIENTS

  • 1 oz cellophane noodles
  • 1 pound extra-lean ground turkey breast
  • 2 large egg whites
  • 1 cup chopped scallions
  • 1/2 cup chopped shiitake mushroom caps
  • 1 teaspoon fish sauce
  • 1 teaspoon oyster sauce
  • 1 teaspoon sugar
  • 1/4 teaspoon black pepper
  • 2 teaspoons canola oil
  • 1/2 each red and green bell pepper, corded, seeded and cut into thin strips
  • 9 sheets (8 inches each) rice paper (found in grocery stores’ Asian section)
  • 1 cup drained canned mung bean sprouts

PREPARATION

  1. Boil noodles in salted water for 3 minutes; drain; set aside. Combine turkey, egg whites, scallions, mushrooms, fish sauce, oyster sauce, sugar and black pepper in a bowl. Heat oil in a large skillet over medium-high heat; cook turkey mixture, stirring, until dry and crumbly, about 7 minutes. Remove from heat. Push meat to one side; place pepper strips in pan. Fill a bowl with warm water. Soak 1 piece rice paper until pliable, but not entirely soft, 10 to 15 seconds. Lay it flat on a cutting board. Place 2 bell pepper strips across wrapper 2 inches from bottom. On top of strips, layer 1/2 cup turkey mixture, 1/8 of mung beans, 1/8 of noodles and 1/8 of pepper strips to form a log-shaped pile. Fold bottom edge of wrapper up and sides in against filling. Roll up to top edge. Repeat with remaining ingredients. Cut in half on a bias.

 c/o self magazine

May 2

Goi Atiso: Artichoke and Crab Salad
self magazine

The signature salad at Le Colonial in Chicago is tart, thanks to the tamarind paste in its dressing. And it packs 30 percent of the folate you need each day.

Serves 4

INGREDIENTS

Dressing
2 tablespoons tamarind paste (found at Indian markets and the Asian sections of most grocery stores)
1/2 cup sugar
1/2 teaspoon salt
1/4 teaspoon black pepper

Salad

1 tablespoon canola oil
1 bag (9 oz) frozen artichoke hearts, thawed and sliced lengthwise
1 cup chopped red onion
1/2 pound crabmeat
8 cups mixed field greens

8 cups mixed field greens

PREPARATION

Combine dressing ingredients with 1 cup water in a saucepan. Bring to a boil, reduce heat and simmer 3 minutes. Stir to blend; remove from heat and stir in 1/4 cup water. Let cool. Salad: Heat oil in a nonstick skillet over medium-high heat. Cook artichokes and onion until onion is soft, 5 to 6 minutes. Remove from heat; stir in crab. Place 2 cups greens on each plate; divide crab-artichoke mixture evenly and scoop on top of greens. Drizzle with dressing.




The Skinny
242 calories per serving, 4 g fat (0 g saturated), 39.4 g carbs, 6.2 g fiber, 11 g protein

Goi Atiso: Artichoke and Crab Salad

self magazine

The signature salad at Le Colonial in Chicago is tart, thanks to the tamarind paste in its dressing. And it packs 30 percent of the folate you need each day.

Serves 4

INGREDIENTS

Dressing

  • 2 tablespoons tamarind paste (found at Indian markets and the Asian sections of most grocery stores)
  • 1/2 cup sugar
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Salad

  • 1 tablespoon canola oil
  • 1 bag (9 oz) frozen artichoke hearts, thawed and sliced lengthwise
  • 1 cup chopped red onion
  • 1/2 pound crabmeat
  • 8 cups mixed field greens
  • 8 cups mixed field greens

PREPARATION

  1. Combine dressing ingredients with 1 cup water in a saucepan. Bring to a boil, reduce heat and simmer 3 minutes. Stir to blend; remove from heat and stir in 1/4 cup water. Let cool. Salad: Heat oil in a nonstick skillet over medium-high heat. Cook artichokes and onion until onion is soft, 5 to 6 minutes. Remove from heat; stir in crab. Place 2 cups greens on each plate; divide crab-artichoke mixture evenly and scoop on top of greens. Drizzle with dressing.
May 1
Chili-Beef Skewers
recipe here: http://www.self.com/fooddiet/recipes/2008/04/chili-beef-skewers

Chili-Beef Skewers

recipe here: http://www.self.com/fooddiet/recipes/2008/04/chili-beef-skewers

May 1
Chili-Beef Skewers
recipe here: http://www.self.com/fooddiet/recipes/2008/04/chili-beef-skewers

Chili-Beef Skewers

recipe here: http://www.self.com/fooddiet/recipes/2008/04/chili-beef-skewers

May 1
Healthy Vietnamese recipe
More info here: http://www.self.com/fooddiet/2008/04/healthy-vietnamese-recipes

Healthy Vietnamese recipe

More info here: http://www.self.com/fooddiet/2008/04/healthy-vietnamese-recipes

Monkfish With Ratatouille
INGREDIENTS
1 pound eggplant, cut into 1-inch cubes (3 cups)
1 medium-large zucchini, cut into 1-inch pieces (2 cups)
1 large bell pepper, cut into 1-inch pieces (1 1/2 cups)
1 onion, cut into 1-inch pieces
4 teaspoons olive oil, divided
2 tablespoons finely chopped fresh thyme (or 1 tsp dried)
Vegetable oil cooking spray
1 tablespoon finely chopped garlic
1 jar (14 oz) prepared marinara sauce
4 monkfish fillets (about 6 oz each)
3 tablespoons finely chopped fresh basil (plus leaves for garnish)
2 tablespoons drained capers
PREPARATION
Heat oven to 450˚. Toss eggplant, zucchini, bell pepper and onion with 2 tsp oil in a bowl. Add thyme; season with salt and pepper and toss again. Coat a shallow baking pan with cooking spray. Arrange vegetables on pan and roast until tender, about 20 minutes. Stir in garlic and marinara. Cover loosely with foil and roast 10 minutes more. Remove pan from oven. Stir in chopped basil. Rub fillets with remaining 2 tsp oil; season with salt and pepper. Nestle fish in vegetables; cover loosely with foil. Bake until fish is just cooked through, about 10 minutes. Top with basil leaves and capers.
THE SKINNY
286 calories per serving, 9.9 g fat (1.7 g saturated), 21 g carbs, 6 g fiber, 28.6 g protein

Monkfish With Ratatouille
INGREDIENTS
1 pound eggplant, cut into 1-inch cubes (3 cups)
1 medium-large zucchini, cut into 1-inch pieces (2 cups)
1 large bell pepper, cut into 1-inch pieces (1 1/2 cups)
1 onion, cut into 1-inch pieces
4 teaspoons olive oil, divided
2 tablespoons finely chopped fresh thyme (or 1 tsp dried)
Vegetable oil cooking spray
1 tablespoon finely chopped garlic
1 jar (14 oz) prepared marinara sauce
4 monkfish fillets (about 6 oz each)
3 tablespoons finely chopped fresh basil (plus leaves for garnish)
2 tablespoons drained capers
PREPARATION
Heat oven to 450˚. Toss eggplant, zucchini, bell pepper and onion with 2 tsp oil in a bowl. Add thyme; season with salt and pepper and toss again. Coat a shallow baking pan with cooking spray. Arrange vegetables on pan and roast until tender, about 20 minutes. Stir in garlic and marinara. Cover loosely with foil and roast 10 minutes more. Remove pan from oven. Stir in chopped basil. Rub fillets with remaining 2 tsp oil; season with salt and pepper. Nestle fish in vegetables; cover loosely with foil. Bake until fish is just cooked through, about 10 minutes. Top with basil leaves and capers.
THE SKINNY
286 calories per serving, 9.9 g fat (1.7 g saturated), 21 g carbs, 6 g fiber, 28.6 g protein

Sesame Seared Tuna With Vegetable Slaw
Mischa Barton and Kate Beckinsale have spent time in The Lincoln, a Santa Monica steak house with a funky decor (picture mirrored walls and antler chandeliers). Atkins devotees can be spotted chowing down on red meat, while vegetarians can sample plenty of fish recipes like this tuna dish, which is high in omega-3 fatty acids (they may help reduce your risk for heart disease).

Serves 4
INGREDIENTS
Vegetable slaw
2 carrots, peeled
2 parsnips, peeled
2 each green and red bell peppers, cored and seeded
1 small sweet onion
1 jalapeño pepper, cored (and seeded if less heat is desired)
2 tablespoons chopped fresh cilantro
Vanilla dressing
3 tablespoons sugar
Seeds from 1/2 vanilla bean
1/2 cup rice vinegar
1/2 cup nonfat sour cream
Sea salt and white pepper
Tuna
1/4 cup white sesame seeds
1/4 cup black sesame seeds
1 tablespoon wasabi powder (found at Asian grocery stores)
Vegetable-oil cooking spray
1 tablespoon sesame oil
2 pieces tuna loin (about 8 oz each), cut in half
PREPARATION
For slaw and dressing
Attach grating blade to food processor. Julienne each vegetable and set aside. In another bowl, mix all dressing ingredients and add vegetables. Add cilantro and combine gently. Let rest for at least 30 minutes.
For tuna
Place a large nonstick pan over high heat until hot. Combine sesame seeds and wasabi in a bowl; season with salt and pepper. Coat pan with cooking spray; drizzle oil in pan. Lightly salt tuna; dredge in sesame-wasabi mixture. Reduce heat to medium and place tuna in pan. Sear until lightly browned, about 2 minutes. Flip; cook 2 minutes more. Remove from heat and let rest for a few minutes. Divide slaw among 4 plates and top with tuna.
Source: The Lincoln, Santa Monica, CA
THE SKINNY
458 calories per serving, 14.8 g fat (2.3 g saturated), 50.6 g carbs, 7.7 g fiber, 33.5 g protein

Sesame Seared Tuna With Vegetable Slaw
Mischa Barton and Kate Beckinsale have spent time in The Lincoln, a Santa Monica steak house with a funky decor (picture mirrored walls and antler chandeliers). Atkins devotees can be spotted chowing down on red meat, while vegetarians can sample plenty of fish recipes like this tuna dish, which is high in omega-3 fatty acids (they may help reduce your risk for heart disease).

Serves 4
INGREDIENTS
Vegetable slaw
2 carrots, peeled
2 parsnips, peeled
2 each green and red bell peppers, cored and seeded
1 small sweet onion
1 jalapeño pepper, cored (and seeded if less heat is desired)
2 tablespoons chopped fresh cilantro
Vanilla dressing
3 tablespoons sugar
Seeds from 1/2 vanilla bean
1/2 cup rice vinegar
1/2 cup nonfat sour cream
Sea salt and white pepper
Tuna
1/4 cup white sesame seeds
1/4 cup black sesame seeds
1 tablespoon wasabi powder (found at Asian grocery stores)
Vegetable-oil cooking spray
1 tablespoon sesame oil
2 pieces tuna loin (about 8 oz each), cut in half
PREPARATION
For slaw and dressing
Attach grating blade to food processor. Julienne each vegetable and set aside. In another bowl, mix all dressing ingredients and add vegetables. Add cilantro and combine gently. Let rest for at least 30 minutes.
For tuna
Place a large nonstick pan over high heat until hot. Combine sesame seeds and wasabi in a bowl; season with salt and pepper. Coat pan with cooking spray; drizzle oil in pan. Lightly salt tuna; dredge in sesame-wasabi mixture. Reduce heat to medium and place tuna in pan. Sear until lightly browned, about 2 minutes. Flip; cook 2 minutes more. Remove from heat and let rest for a few minutes. Divide slaw among 4 plates and top with tuna.
Source: The Lincoln, Santa Monica, CA
THE SKINNY
458 calories per serving, 14.8 g fat (2.3 g saturated), 50.6 g carbs, 7.7 g fiber, 33.5 g protein

Tilapia Piccata With Snap Peas
INGREDIENTS
Vegetable oil cooking spray
4 U.S.-farmed tilapia fillets (5 oz each)
1 teaspoon salt, divided
1/2 cup fresh lemon juice
4 teaspoons capers
12 oz snap peas
1 lb red potatoes, cut into 1/2-inch pieces
4 tablespoons unsalted butter, cut into 4 pieces
1 cup white wine, divided
1 lemon, cut into 4 wedges
PREPARATION
Heat grill. Fold four 18-inch-long pieces of foil in half; unfold and coat inside with cooking spray. Season tilapia with 1/2 tsp salt; place 1 fillet in center of 1 half of each piece of foil. Sprinkle each fillet with 2 tbsp lemon juice and 1 tsp capers. Toss snap peas with potatoes and remaining 1/2 tsp salt; divide evenly among packets. Dot each fillet with 1 tbsp butter. Fold foil to close and crimp 2 sides of each packet, leaving 1 side open; pour 1/4 cup wine into each packet. Crimp third side of packets to seal; place on grill; close lid; cook until packets are fully puffed, 12 minutes. Carefully cut foil to open. Serve with lemon wedges.
THE SKINNY
436 calories per serving, 15 g fat (8 g saturated), 28 g carbs, 4 g fiber, 39 g protein

Tilapia Piccata With Snap Peas
INGREDIENTS
Vegetable oil cooking spray
4 U.S.-farmed tilapia fillets (5 oz each)
1 teaspoon salt, divided
1/2 cup fresh lemon juice
4 teaspoons capers
12 oz snap peas
1 lb red potatoes, cut into 1/2-inch pieces
4 tablespoons unsalted butter, cut into 4 pieces
1 cup white wine, divided
1 lemon, cut into 4 wedges
PREPARATION
Heat grill. Fold four 18-inch-long pieces of foil in half; unfold and coat inside with cooking spray. Season tilapia with 1/2 tsp salt; place 1 fillet in center of 1 half of each piece of foil. Sprinkle each fillet with 2 tbsp lemon juice and 1 tsp capers. Toss snap peas with potatoes and remaining 1/2 tsp salt; divide evenly among packets. Dot each fillet with 1 tbsp butter. Fold foil to close and crimp 2 sides of each packet, leaving 1 side open; pour 1/4 cup wine into each packet. Crimp third side of packets to seal; place on grill; close lid; cook until packets are fully puffed, 12 minutes. Carefully cut foil to open. Serve with lemon wedges.
THE SKINNY
436 calories per serving, 15 g fat (8 g saturated), 28 g carbs, 4 g fiber, 39 g protein

Vietnamese Tuna Burger
Serves 4
INGREDIENTS
1/2 teaspoon seasoned rice vinegar
1 tablespoon plus 1 tsp sesame oil, divided
1/2 tablespoon plus 1/4 tsp brown sugar, divided
1 cup shredded red cabbage
1/2 cup shredded carrots
1/2 cup broccoli slaw
1/2 cup chopped fresh cilantro
1/4 cup chopped fresh mint
1 tablespoon plus 1 tsp fish sauce
1 tablespoon plus 1 tsp light soy sauce
1 1/4 lb tuna steak, finely chopped
1/2 cup sliced scallions
1/2 cup panko breadcrumbs
4 hamburger buns, split
PREPARATION
In a bowl, combine vinegar, 1 tsp oil and 1/4 tsp sugar. Add cabbage, carrots and broccoli slaw; toss and set aside. In a second bowl, combine cilantro, mint, fish sauce, soy sauce and remaining 1/2 tbsp sugar. Add tuna and scallions; mix until combined. Form tuna mixture into four 3/4-inch-thick patties. Place panko on a plate; coat each patty with crumbs. In a large nonstick skillet, heat remaining 1 tbsp oil over medium heat. Cook burgers, flipping once, until well browned, about 4 minutes per side. Place 1 burger on bottom of each bun; top with 1/4 of slaw and other bun half.
THE SKINNY
477 calories per serving, 15 g fat (3 g saturated), 42 g carbs, 3 g fiber, 41 g protein

Vietnamese Tuna Burger
Serves 4
INGREDIENTS
1/2 teaspoon seasoned rice vinegar
1 tablespoon plus 1 tsp sesame oil, divided
1/2 tablespoon plus 1/4 tsp brown sugar, divided
1 cup shredded red cabbage
1/2 cup shredded carrots
1/2 cup broccoli slaw
1/2 cup chopped fresh cilantro
1/4 cup chopped fresh mint
1 tablespoon plus 1 tsp fish sauce
1 tablespoon plus 1 tsp light soy sauce
1 1/4 lb tuna steak, finely chopped
1/2 cup sliced scallions
1/2 cup panko breadcrumbs
4 hamburger buns, split
PREPARATION
In a bowl, combine vinegar, 1 tsp oil and 1/4 tsp sugar. Add cabbage, carrots and broccoli slaw; toss and set aside. In a second bowl, combine cilantro, mint, fish sauce, soy sauce and remaining 1/2 tbsp sugar. Add tuna and scallions; mix until combined. Form tuna mixture into four 3/4-inch-thick patties. Place panko on a plate; coat each patty with crumbs. In a large nonstick skillet, heat remaining 1 tbsp oil over medium heat. Cook burgers, flipping once, until well browned, about 4 minutes per side. Place 1 burger on bottom of each bun; top with 1/4 of slaw and other bun half.
THE SKINNY
477 calories per serving, 15 g fat (3 g saturated), 42 g carbs, 3 g fiber, 41 g protein