• 2 large garlic cloves, minced

• 1/2 cup or less soy sauce
• 1/4 cup water
• 1/4 cup honey
• 1 Tablespoons vegetable oil
• 1 Tablespoon cornstarch
• 1/8 tsp. pepper
• 1 lb. boneless and skinless chicken breast, cut into 1/2 in strips.
• 1/4 cup scallions

Combine all ingredients and marinade chicken in refridgerator for 2 hours or more, stirring once or twice to coat chicken.

In large skillet or wok, heat 1 T. oil.  Remove chicken from marinade and stir-fry about 5 minutes or until chicken is tender.  Add marinade and add any variety of vegetables you would like (we like to use a frozen Chinese mixture) or you could use fresh bok choy, snow peas, water chestnuts, sprouts, etc.  You may need to add water to steam the vegetables.

May be served over brown rice, noodles, but makes a filling meal with just the vegetables and chicken.  You could also use pork or beef in place of the chicken.

Posted on October 25th, 2007 by neslyn
Filed under: Full Meals | No Comments »

• 3 cups low sodium chicken stock or broth
• 2 thinly sliced mushrooms shittake or regular (optional)
• 1 1/2 Tablespoons miso paste (brown rice miso has the most mild taste)
• 1 Tablespoon reduced sodium soy sauce
• 1 1/2 oz. tofu cubed
• 1 scallion, thinly sliced on the diagnol

Bring stock/broth to a boil, add mushrooms, simmer 3 minutes.  Mix miso and soy sauce together and add to broth mixture.  Over very low heat, add the tofu until all ingredients in soup are warm.  DO NOT boil.  You can add the scallions directly into the broth, or use as a garnish in soup bowl.  Submitted by Freida Perry.

 This is a delicious Japanese soup.  Miso has a very pleasant taste.

Miso is a naturally fermented soybean and brown rice macrobiotic food.  Miso is found in the health food section of many main supermarkets.

Brown Rice Miso (per 1 tsp.)

• 11 calories
• 0 fat
• 0 cholesterol
• 300 mg sodium
• 1 g carbohydrate  

Posted on October 25th, 2007 by neslyn
Filed under: Soups | No Comments »

• 1 cup whole wheat flour (or any mixture of quinoa flour, almond flour, etc.)
• 2 tsp. cinnamon
• 1/2 tsp. salt (optional)
• 1 tsp baking soda
• 1/2 tsp. nutmeg
• 1 tsp. cloves
• 1 tsp. allspice
• 1 cup oatmeal (or mixture of oatbran and oatmeal)
• 1 cup applesauce
• 1/2 cup light olive oil
• 2 medium eggs (or 3 egg whites)
• 2 tsp. vanilla
• other options: 
• 1/2 cup raisins
• 1/2 cup quinoa
• 1/4 cup unsweetened coconut
• 1/2 tsp. stevia or 1/2 cup Splenda for added sweetening

bake at 375 degrees F for approximately 12 minutes for chewy moist cookies.  For quick clean-up, line cookie sheet with parchment paper.  This is a healthy alternative to regular high fat, high sugar cookies.

Posted on October 25th, 2007 by neslyn
Filed under: Sweet Tooth | No Comments »

Oh my !!! This soup is so easy and quick. I hope you try it.

• 12-14 med shrimp
• patak’s original mild curry paste
• 1-2 cups broccoli
• 1-2 cups spinach
• 1 cup 1% milk
• 1/2 cup chicken broth

1. Spray skillet with pam.
2. Stir fry  shrimp till 1/2 cooked
3. Add 2 tsp paste. Finish cooking. Remove from pan
4. In pan on med heat add 1/2 cup chicken broth , 1 cup broccoli (cut in bite size pieces) and 1 cup spinach. Simmer till veggies are cooked as you like them.
5. Add 1 cup 1% milk (or skim if you prefer) and cooked shrimp.
6. Heat

This makes 1 serving, unless it is a starter to a meal. I like to add extra of the veggies. If you like it hotter add more paste at the end. If its too hot, add more milk.

The 2nd time I made this, I also added green and yellow beans to get more veggies at supper.

This receipe is great at suppertime especially when you don’t want carbs.

Posted on October 18th, 2007 by neslyn
Filed under: Soups | No Comments »