Viewing entries tagged
ginger

Ginger Mahi Mahi

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Ginger Mahi Mahi

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 ½ - 6 oz. fresh or frozen mahi mahi *

  • 1 tsp garlic

  • 1 tsp ginger, ground (fresh or dried)

  • juice and zest of ½ lemon

  • black pepper (to taste)

  • 1 medium tomato, sliced

  • ½ cup cooked brown rice

Instructions:

  1. Preheat oven to 350°

  2. Place fish on top of a sheet of aluminum foil

  3. Cover with garlic, ginger, and black pepper

  4. Place tomatoes on top of seasoned fish

  5. Top with half of the lemon juice

  6. Close up aluminum foil into a pouch and seal both ends

  7. Bake fish for 10-20 minutes or until it is thoroughly cooked (flakes easily)

  8. Open pouch and pour on the reserved lemon juice

  9. Stir lemon zest into the brown rice. Place the fish and tomatoes on top of or next to the rice and spoon some of the packet juice over top

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Shrimp and Asparagus Stir-Fry

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Shrimp and Asparagus Stir-Fry

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 oz medium or large peeled, raw shrimp

  • 1½ cup asparagus, in 1" pieces

  • 1 tbsp garlic, minced

  • 1 tbsp ginger root, minced

  • juice and zest of ½ lemon *

  • ½ cup brown rice, cooked

Instructions:

  1. Preheat pan on MED heat

  2. Add shrimp, garlic, and ginger into preheated pan

  3. Stir-fry for 3-4 minutes (Add small amount of water if necessary)

  4. Snap off the woody ends of asparagus and discard. Cut remaining asparagus into 1" pieces

  5. Remove shrimp and add asparagus and sprinkle with the lemon juice

  6. Stir-fry for 2-3 minutes

  7. Put the shrimp back into the pan and heat for 1 minute or until all ingredients are the same temperature

  8. Serve over rice and sprinkle with the zest of the ½ lemon

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Tofu Veggie Patties

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Tofu Veggie Patties

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 8

Ingredients:

  • 1 c carrot, grated

  • 1 c green onions/scallions, sliced

  • 1 c red bell pepper, thinly sliced or diced

  • 2 garlic cloves, minced

  • 1¼ inch piece ginger, grated

  • 14 oz firm tofu*, drained and crumbled

  • 1 whole egg

  • 1 egg white

Instructions:

  1. Combine all the ingredients in a large bowl. You may add sodium-free seasoning mix and pepper if desired.

  2. Lightly spray a medium metal pastry ring or cookie cutter with cooking spray and place in a nonstick pan.

  3. When the pan is hot, pour 5 tbsp of the batter into the ring and turn the heat down to Medium. (You may omit the ring if you want your patty more rustic.)

  4. Cook 4-5 minutes until golden, then take off the ring (be careful, as it will be hot), flip the patty and cook the other side.

  5. Do this in batches, keeping finished patty warm in a low oven.

  6. Serve this on or along side 1 cup of salad greens.

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