The Exercise Space

Itscallops-sauce-ck-554704-l.jpg seems that every time we turn on the television or open the newspaper, there is another report about the health challenges facing Americans.

It is difficult to say no to that piece of office candy, or choose salad rather than fries with that sandwich at lunch. But, you know there are ways that you can cook and eat healthier which only require a little bit of minfulness!

Cooking Tips:


-Use herbs, spices, lemon, vinegar, or salsa to add flavoring.
-Steam, grill, broil, stir-fry, or roast meats rather than frying.
-Allow juices to drip away from meat during cooking. Use wine, fruit juice, or a light marinade to maintain moisture.
-When cooking vegetables, try steaming or broiling them, instead of boiling, to keep nutrients intact.
-Substitute plain Greek yogurt for sour cream to boost your protein and calcium
-Add thinly sliced apples and red pepper to your turkey sandwich for extra fiber and crunch

-Use hummus or mashed avacado instead of mayo on your sandwich

-Choose broth based soups instead of creamy ones

-Sub mashed ripe bananas for sugar in baking recipies

-Use unsweetened applesauce to keep meatloafs moist, and add oatmeal for extra fiber

-Add mashed black beans to your next batch of brownies for a protein boost

Shopping Tips:
-Stick to the perimeter of the store when shopping – this is where most of the fresh things are

-Read labels and compare! …calories, fat, sugar, and salt content can vary widely i.e one can of black beans may have been packed with sugar and salt, the next brand
may have just salt. Always rinse beans before using to reduce sodium.
-Select low-fat or fat-free milk, yogurt andcottage cheese.

-Choose a vinergrette based salad dressing instead of a creamy one

-Purchase whole-grain breads, pastas, and cereals.
-Pick lean cuts of meat and remove all visible fat prior to cooking.
-Choos fresh fruit over fruit juices and fruit drinks which usually contain added sugar.

A Recipe for You:

Sesame Scallops with Citrus Sauce
Patting the scallops dry ensures they develop a nice crust as they sear in the pan. It’s important not to move them around in the pan other than to turn them over.

Ingredients

1 teaspoon cornstarch
1 teaspoon water
1 pound large sea scallops
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
1 tablespoon peanut oil
1 garlic clove, minced
1/3 cup mirin (sweet rice wine)
1/4 teaspoon grated orange rind
1 tablespoon fresh orange juice
1/4 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1 tablespoon low-sodium soy sauce
1/2 teaspoon dark sesame oil
1 tablespoon sesame seeds, toasted

 

Preparation

Combine cornstarch and 1 teaspoon water; set aside.Pat scallops dry with paper towels. Sprinkle scallops evenly with 1/8 teaspoon salt and 1/8 teaspoon pepper.

Heat peanut oil in a large nonstick skillet over medium-high heat. Add scallops to pan; cook 2 minutes on each side or until done. Transfer scallops to a platter. Add garlic to pan; sauté 30 seconds. Add remaining 1/8 teaspoon salt, remaining 1/8 teaspoon pepper, mirin, and next 6 ingredients (through sesame oil). Stir in cornstarch mixture; bring to a boil. Cook 1 minute or until sauce thickens, stirring constantly. Pour sauce over scallops; sprinkle with sesame seeds.

*add steamed broccoli and brown rice for a complete dinner!

 4 servings (serving size: 3 ounces scallops, 1 tablespoon sauce, and 3/4 teaspoon sesame seeds)

Nutritional Information for Scallops

CALORIES 202, FAT 6g, PROTEIN 19.8g, CARBOHYDRATE 11.5g

1 Comment for this entry

  • LE says:

    Wth the Superbowl (and the associated commercials) coming up, I’m thinking ahead to what I can bring to the Sunday get-together that appears to be standard party fare, but fits in my eating plan. I’ve come up with nachos that have a few healthy twists. By focusing on the beans and salsa-y layers of a standard nachos dish, instead of fatty cheeses and sour cream, you can save a lot of calories. I spiced up a can of plain black beans with fresh garlic, thyme, oregano, and chili powder instead of using refried beans, which shaved calories off, and made that the first layer. I was generous with the tomatoes and salsa for the next layer, then sprinkled shredded fat free mozzarella over that. I topped mine off with a few pieces of avocado, black olives and “mock sour cream” which I make by whipping together plain nonfat yogurt (1 cup), lemon juice (3 tbsp.), and salt (1 tsp.). I use this yogurt mixture for a lot of things, such as topping soups and making dips. For an easy, creamy-yet-healthy dip, try mixing “mock sour cream” with garlic, ground black pepper, and herbs, such as fresh dill, for a tangy dip; it also works with store-bought dry soup or dip mixes to make more standard dips. (Just don’t tell my husband he is getting the healthy version this Sunday.)
    Love it L.E.! -Dawn

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