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Teriyaki Pineapple Chicken

©2012 Nicole Wiese

Prep time: 15 minutes

Cook time: 20 minutes

Servings: 4-6

 

1 tbsp peanut oil

1 lb. boneless, skinless chicken thighs, cut into bite-sized pieces

1 tsp salt-free seasoning for chicken

10 ounces mushrooms, chopped

½ cup julienned carrots

½ fresh pineapple, chopped into bite-sized pieces

¼ cup minced fresh ginger

¼ cup minced fresh garlic

1 tsp crushed red pepper (optional if you don’t like it spicy)

¼ cup sake

2 tablespoons mirin (Japanese sweet wine)

¼ cup dark soy sauce or Tamari

1 tbsp rice vinegar

1 tsp honey

1 cup chicken stock

½ head cabbage or bok choy, roughly chopped (or 2-3 cups broccoli florets, use whatever vegetables you have in the house)

1 tbsp corn starch

¼ cup cold water

Fresh ground black pepper

1 cup chopped fresh spinach

½ tsp sesame seeds

½ tsp sesame oil

  1. Season chicken with salt-free seasoning and lightly brown in hot oil over medium heat in a very large saucepan.
  2. Add ginger, garlic and crushed red pepper and cook for a few minutes.
  3. Add carrots and mushrooms and cook until the mushrooms release their liquid.  Add pineapple.
  4. Add sake, mirin, soy sauce, rice vinegar and honey and cook until bubbly.
  5. Add chicken stock and bring to a boil.
  6. Add cabbage (or broccoli) and cook for a few minutes
  7. Stir corn starch into cold water until smooth and stir slowly into bubby mixture.
  8. Season to taste with black pepper.
  9. Cook until sauce is thickened a bit, maybe five minutes.
  10. Add spinach and toss mixture until spinach is wilted, then remove from heat and add sesame seeds and oil.
  11. Serve with brown rice (if you want a starch) and warm sake.

Egg Drop Soup Just Like Your Chinese Mama Would Make

1 quart chicken stock (preferably organic or homemade)

¼ cup dried shitake mushrooms, roughly chopped

1 cup water

¾ cup frozen peas

¾ cup fresh baby spinach, sliced into strips

1½ teaspoons corn starch

2 eggs

Black pepper

Tamari (or soy sauce)

Sriracha (Asian hot sauce)

 

Reserve ½ cup chicken stock.  Pour rest of stock into pan & bring to a boil.

 

Meanwhile, microwave mushrooms in water for two minutes, stirring every 30 seconds.  Stir corn starch into reserved (cold) chicken stock until dissolved. 

 

Add peas and spinach to broth and bring to a boil again.

 

Once broth is boiling again, slowly add corn starch mixture while stirring soup.  Bring soup to a boil again.

 

Scramble eggs lightly in a mug.  Turn heat off and immediately drizzle the eggs in a very thin stream into the soup while stirring the soup.  Let eggs cook for a minute or two.

 

Season to taste with plenty of black pepper and serve with Tamari and Sriracha as condiments.  I like a few drops of Sriracha and a bit more Tamari in each bowl of soup.

 

Makes two large or four regular servings.

©2012 Nicole M. Wiese

Mom’s Banana Bread

This banana bread is absolutely fantastic sliced and toasted and slathered with butter!

 

½ cup (1 stick) sweet cream butter, slightly softened

1 cup sugar

2 eggs, well beaten

1 cup very ripe bananas, mashed (about three bananas)

2 - 2¼ cups flour, all-purpose or whole grain flours (I usually use a mixture of whole wheat, whole oat, brown rice and soy flours)

1 tsp baking soda

½ tsp baking powder

¼ tsp salt

1¼ cup chopped walnuts

 

Preheat oven to 350 degrees.  Cream butter and sugar in medium bowl until fluffy.  Add eggs and bananas and mix well.  Sift flour, baking soda, baking powder and salt in large bowl.  Stir in chopped nuts.  Add banana mixture to flour mixture and stir until just mixed and somewhat lumpy.  Do not overmix.  Turn into greased and floured loaf pan, mini loaf pans or 12 lined muffin cups.  Bake at 350 degrees for 60-75 minutes for full-sized loaf, 25-30 minutes for muffins, or until toothpick inserted in center comes out clean.  Remove from oven and let settle for 5-10 minutes before removing from pan.

©2012 Nicole Wiese 

Grilled Pork Tenderloin Teriyaki

©2012 Nicole Wiese

 

1 large sweet onion, very thinly sliced

1 cup pineapple juice

3/4 cup low-sodium teriyaki sauce (I use Kikkoman)

2 tbsp salt-free chicken seasoning

2 tbsp minced ginger (from a jar or fresh)

1 2-pound pork tenderloin, butterflied to about 3/4 inch thick

1 fresh pineapple, peeled and cut into 1/2 inch thick slices

 

Mix all ingredients except pork in a gallon freezer bag.  Seal bag and shake until mixed well.  Add pork and turn bag to coat.  Let meat rest on counter for 30-60 minutes.  If you want to marinate it longer, put it in the fridge and remove from fridge 30 minutes before grilling.

 

Preheat grill to hot.  Grill the meat over medium high heat, turning once, until a meat thermometer reads 170 and the both sides are nice and caramelized.  Discard marinade.

 

Once meat is done, remove from grill and let rest covered with aluminum foil for 5-10 minutes.  Meanwhile, reduce heat to medium low and place pineapple slices on grill.  Keep a close watch on it and turn after five minutes, being careful not to burn pineapple.  Slice pork and serve over grilled pineapple with steamed broccoli and a small cup of warmed fresh teriyaki sauce (don’t reuse the marinade) for dipping.

Spicy Baked Ziti with Sausage

1 16-ounce package low-carb or whole-grain penne rigate or ziti

1 40-ounce jar Victoria White Linen Collection All-Natural Marinara Sauce (you can get this at Costco)

1 package bulk mild Italian sausage

1 package bulk hot Italian sausage

1 package white button or cremini mushrooms

¼ tsp fresh ground black pepper

1 16-ounce container ricotta cheese

½ cup fresh grated parmesan or Romano cheese

1 unce package shredded mozzarella cheese

 

Bring salted water to a boil and cook pasta according to package directions, until soft but very al dente.  Reserve some of the cooking water from the pasta.

 

While pasta is cooking, pour marinara sauce into large deep-dish lasagna pan.  Brown sausage in large saucepan and transfer cooked sausage into lasagna pan using a slotted spoon, leaving fat from sausage in pan.  Wash mushrooms and slice into pan with sausage fat.  Sauté mushrooms until they give off liquid and are soft.  Drain and transfer mushrooms to lasagna pan.  Grind black pepper over mushrooms and sausage.  Lightly stir ricotta into ingredients in lasagna pan.  Mix remaining cheeses and add 1/3 of cheese into lasagna pan, reserving the remainder.

 

Add pasta to lasagna dish and stir.  Top with remaining cheese and bake at 350 degrees for 30 minutes.  Remove from oven and let rest for ten minutes.  Serve with a robust red wine.

©2011 Nicole Wiese

Apple & Pear Salad with Cranberry Orange Vinaigrette and Toasted Walnuts

©2011 Nicole Wiese

This fresh fall salad makes two large servings for a meal, or four smaller servings for a starter course.


Dressing:
1/4 cup unseasoned rice vinegar
1/3 cup cranberry raspberry juice (100% juice)
1 small mandarin orange (Satsuma or clementine), juiced
2 teaspoons sugar
1/2 tsp Kosher salt
1/4 tsp fresh cracked black pepper
2 tablespoons chopped fresh Italian parsley leaves
2 tablespoons extra virgin olive oil


Salad:
1/3 cup walnuts, coarsely chopped
1 head romaine lettuce
1 red pear
1 Fuji apple
1/4 cup coarsely shredded or shaved Parmesan or Romano cheese


Combine vinegar, juices, sugar, salt, pepper and parsley in a small bowl.  Blend with hand blender for a few seconds, then drizzle in olive oil while blending.  Let dressing rest while preparing salad.


Toast walnuts in a dry pan (don’t use a non-stick pan for this) over medium heat until fragrant, stirring frequently.  Be very careful and watch them, as they can burn very quickly.


Wash and dry and coarsely chop romaine.  Put lettuce into a large bowl.  Cut meat from apple and pear and chop into ½ inch slices or chunks.  Add to bowl, toss with dressing, and top with cheese and toasted walnuts.  Serve immediately.


Try to get a bit of lettuce, fruit, cheese and walnut in each bite.  We had a nice glass of red wine with this salad for lunch.

Mozzarella Sticks Just Like Your Italian Mama Would Make

Makes 4 servings, 4 pieces per serving

 

¼ cup all-purpose flour

¼ tsp fresh ground black pepper

¼ tsp fine salt

1 egg

1½ tbsp half and half

1 cup panko bread crumbs

1 tbsp dried parsley flakes

¼ tsp paprika

¼ tsp onion powder

¼ tsp garlic powder

8 pieces string cheese, wrappers removed

1 cup marinara sauce

2-3 cups peanut oil

Mix flour, salt and pepper in a small bowl.  In a separate bowl, whisk eggs with half and half.  In another bowl, combine panko bread crumbs with parsley, paprika, onion and garlic powder.

Slice string cheese pieces in half crosswise, for a total of 16 pieces.

One piece at a time, roll mozzarella sticks in flour with one hand (dry hand) and shake off excess, then dunk in egg/milk mixture with the other hand (wet hand), then place in panko crumbs (dry hand again).  Scoop crumbs all over the mozzarella stick with your dry hand and press firmly to adhere.  Gently grasp the ends and place in a single layer on a plate. Repeat until all mozzarella sticks are coated, leaving space in between pieces on the plate.  Place the plate on a flat surface in the freezer for 20 to 30 minutes if you can wait that long.


Preheat oven to 250 degrees and line a plate with three or more layers of paper towels.  Put marinara sauce on the stove in a small covered pan to heat.  Heat 1½ inches peanut oil in a Dutch oven over medium to medium-high heat. When oil is hot, add mozzarella sticks four at a time. Watch closely and roll over gently once lightly browned.  Total cooking time should take less than two minutes.  If cheese bubbles and leaks, they’ve been in too long!

Remove from oil with slotted utensil to paper towel-lined plate, keeping earlier batches warm in the oven.


Serve immediately with hot marinara sauce in a ramekin for dipping, being careful not to burn your tongue like I did!

©2011 Nicole Wiese

Almond Chicken Stir Fry

You can also use steamed broccoli or other raw vegetables like carrots, zucchini, red peppers and/or pea pods if you don't like mushrooms and/or spinach.  Just remember, the harder the vegetable, the earlier in the cooking process it must be added.

2 tbsp peanut oil

1 1/2 lbs boneless skinless chicken thighs, cut into bite-size pieced

8 oz white button mushrooms, halved or quartered

2 shallots, sliced into ¼-inch thick slices

1 tsp crushed red pepper

1 tsp fresh minced ginger (or ginger from a jar)

1 tsp fresh minced garlic (or garlic from a jar)

1 tbsp brown sugar

1/2 cup sliced almonds, unsalted

8 oz fresh spinach, chopped

Sauce:

1/3 cup chicken broth

2 tbsp tamari or soy sauce

1 tbsp Aji-Mirin

4 tsp corn starch


Mix ingredients for sauce in a small bowl and set aside.


Heat peanut oil in large, deep pan over high heat.  Add chicken and stir-fry until just beginning to brown.  Add mushrooms, shallots, and crushed red pepper, stirring constantly until mushrooms give their liquid.  Add ginger and garlic and let simmer for about five minutes.  Add sauce and brown sugar, and let simmer for another 5 minutes, until nice and thick and chicken is cooked through.  Add almonds and spinach and stir until spinach is all wilted.

Serve alone for a low-carb dish or with brown rice.


Copyright 2011 Nicole Wiese

Chicken and Pork Souvlaki with Tzatziki

This is a great low-carb dinner recipe and makes a fantastic leftover lunch the next day.  If you’re not eating low-carb, add toasted whole-wheat Greek-style pitas (no pocket) and quinoa or couscous cooked in chicken stock instead of water.

Chicken Marinade:

1-1 1/2 lbs boneless skinless chicken breast cutlets or tenderloins

1/4 cup extra-virgin olive oil

1/4 cup white wine vinegar

1/2 large sweet onion, thinly sliced

1/2 lemon, zested and juiced

1 tbsp dried Mexican or Greek oregano

2 tsp minced garlic

1/2 tsp kosher salt

1/4 tsp fresh cracked black pepper

Pork Marinade:

1-1 1/2 lbs pork tenderloin sliced into ½-inch thick medallions

1/4 cup extra-virgin olive oil

1/4 cup red wine vinegar

1/2 large sweet onion, thinly sliced

1/2 lemon, zested and juiced

1 tbsp dried Mexican or Greek oregano

2 tsp minced garlic

1/2 tsp kosher salt

1/4 tsp fresh cracked black pepper


Tzatziki:

1 med cucumber, seeded and shredded and patted dry

2 cups plain Greek yogurt, drained

1/4 cup sour cream

1/2 lemon, zested and juiced

1 tsp white wine vinegar

1 tsp garlic juice (juice from a jar of minced garlic)

1/4 tsp dried dill

1/4 tsp kosher salt

1/8 tsp white pepper


Wooden skewers


Mix ingredients for tzatziki and refrigerate for 2-4 hours.  Mix ingredients for each marinade in a gallon-size zipper bag, add meat and marinate in the fridge for 1-3 hours.  Soak wooden skewers in water for 30 minutes before finishing prep.

Once skewers are soaked, preheat grill to high and thread meat onto skewers.  Grill on oiled rack for 5-7 minutes per side or until cooked through, depending on thickness of meat.


Serve with lemon wedges, tabbouleh, hummus and tzatziki.


Copyright 2011 Nicole Wiese

Eating for Longevity

After doing some fairly comprehensive reasearch, I have decided to apply a new paradigm to my culinary life.  With calorie restriction becoming more mainstream and being endorsed by health watchdogs like Dr. Weil and Dr. Oz, I feel this could be the way to potentially gain months (or even years!) of additional time on this earth, something priceless beyond belief.

I am very strictly counting calories, but that's it.

I am not restricting any foods, or food groups, or fats, carbs, protein or even fast food or junk food, but the more I want to eat, the more careful I have to be about the caloric density of the foods I consume.  I find that when I eat calorie-dense foods, sometimes a little goes a long way, and sometimes I end up hungry.  I have learned already that hunger is not an emergency, and extreme fullness is actually a very uncomfortable feeling.

Hunger is best controlled by have six "mini meals" of about 200 calories each, carefully balancing each meal and snack, making sure there is protein, fat and carbs at every snack or meal.  Alternatively, I sometimes have bigger meals and smaller snacks.  I have discovered that fruits and vegetables go a long way when calories matter.  Fast food and junk food do not.

Here is an example of a daily menu:

Breakfast:    2 eggs & 2 pieces Canadian bacon - 230 calories
                    Coffee w/half & half & Truvia - 30
Snack:         3 prunes - 60
Lunch:         15-bean & ham soup - 280
Snack:         String cheese - 80
Dinner:        2 Buffalo chicken legs (no skin) - 156
                    Carrot and celery sticks - 60
                    Ranch dressing - 80
                    1 glass white wine - 80
Snack:         Homemade dark chocolate brownie - 189

Total Calories: 1245

No hunger, no deprivation, because I still eat what I want, just less of it.  I never let myself get too hungry, and I savor every bite.  When you know you have fewer bites during the day, you learn to truly enjoy every single one!

I have not successfully stuck with the 1200 calorie goal every single day, but I try every day, and I am very aware of where I am in my calorie count all day long.  I know when I go over I need to get some additional exercise that day or the next morning.

My calorie count may seem really low, but that's because I am very sedentary lately, with a full-time desk job and not much (if any) exercise each day.  On days when I do get exercise, I try to eat just a little more to compensate, maybe 100 or 200 calories.

Over the holiday, I was getting a lot more exercise, so I was able to eat (and drink) more without gaining, despite a wonderful Thanksgiving dinner and lots of red wine!

At Thanksgiving, I had a full plate at the main meal, but didn't have any bread at all.  Instead, I filled my plate with with a little bit of each of the following:
            
            one slice turkey breast, stuffing, mashed potatoes and gravy
            spicy sweet potato casserole, green bean casserole
            homemade cranberry sauce
            sliver of apple pie with a spoonful of vanilla ice cream
            sliver of pumpkin pie with a bit of Cool Whip
            glass of red wine

So much better than filling up on white bread!

Since we ate early (11AM), I had only coffee for breakfast and a very light dinner (some leftover turkey and a bit of pumpkin pie).  I also avoided snacking on anything but veggies and spinach dip during the day, and if I wasn't hungry, I didn't eat!

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Recent Posts

  1. Teriyaki Pineapple Chicken
    Monday, May 07, 2012
  2. Egg Drop Soup Just Like Your Chinese Mama Would Make
    Tuesday, April 10, 2012
  3. Mom’s Banana Bread
    Sunday, April 01, 2012
  4. Grilled Pork Tenderloin Teriyaki
    Sunday, April 01, 2012
  5. Spicy Baked Ziti with Sausage
    Saturday, November 26, 2011
  6. Apple & Pear Salad with Cranberry Orange Vinaigrette and Toasted Walnuts
    Sunday, November 13, 2011
  7. Mozzarella Sticks Just Like Your Italian Mama Would Make
    Sunday, August 28, 2011
  8. Almond Chicken Stir Fry
    Sunday, February 20, 2011
  9. Chicken and Pork Souvlaki with Tzatziki
    Sunday, February 20, 2011
  10. Eating for Longevity
    Thursday, December 09, 2010

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