Boardash: Chocolate-Covered Brownie Bites, Brothy Chinese Noodles,and Sesame-Orange Shrimp

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Healthy Recipes

For You
Tuesday February 2, 2010

Our Heart Health Playbook
Sesame-Orange Shrimp
Brothy Chinese Noodles
Chocolate-Covered Brownie Bites

Our Heart Health Playbook
By EatingWell Editors, EatingWell.com

Editor's Note: We made a few errors in the ingredients in yesterday's Zola Recipes edition. Go here for the corrected version.

1. Get Trim

Steelers backup quarterback Charlie Batch dropped 12 pounds and reduced his total cholesterol about 20 percent between the end of last season and the start of this one. (Major diet changes: making better choices when eating out; swapping wine in place of apple martinis, ...

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Sesame-Orange Shrimp EatingWell Test Kitchen

These shrimp are super-easy to make—just coat them in a simple batter, cook them in a little oil and toss with a tangy sesame-orange sauce. The staff at EatingWell simply could not get enough of these delicious shrimp while we were developing this recipe. Serve with: Brown basmati rice and steamed snow peas tossed with a little toasted sesame oil.

Servings: 4 servings
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Low Sat Fat, Low Carb, Low Calorie

Ingredients:

Sesame-Orange Shrimp
3 tablespoons sesame seeds (white, black or a mix)
2 large egg whites
1/4 cup cornstarch
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 pound peeled and deveined raw shrimp (21-25 per pound)
2 tablespoons canola oil , divided
3/4 cup orange juice
1/4 cup dry sherry (see Note)
2 tablespoons reduced-sodium soy sauce
1 teaspoon sugar
1 scallion , thinly sliced

Steps:

1: Whisk sesame seeds, egg whites, cornstarch, salt and pepper in a large bowl. Add shrimp and toss to coat.

2: Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add half the shrimp and cook until golden, 1 to 2 minutes per side. Transfer to a paper towel-lined plate to drain. Repeat with the remaining 1 tablespoon oil and the rest of the shrimp.

3: Add orange juice, sherry, soy sauce and sugar to the pan. Bring to a boil and cook, stirring occasionally, until slightly thickened and reduced by half, 4 to 6 minutes. Return the shrimp to the pan and stir to coat with the sauce. Serve immediately, with scallion sprinkled on top.

Nutrition: (Per serving)

Calories - 232
Carbohydrates - 12
Fat - 10
Saturated Fat - 1
Monounsaturated Fat - 5
Protein - 21
Cholesterol - 168
Dietary Fiber - 1
Potassium - 327
Sodium - 488
Nutrition Bonus - Vitamin C (43% daily value), Iron (20% dv).

Note: Sherry is a type of fortified wine originally from southern Spain. Don’t use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, get dry sherry that’s sold with other fortified wines at your wine or liquor store.

Related Links:

• Grapefruit Chicken Satay Salad
• Healthy Citrus Recipes

More Recipes from ArcaMax.com
www.arcamax.com/recipes

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Brothy Chinese Noodles EatingWell Test Kitchen

This dish was inspired by Chinese Dan Dan noodles—ground pork and noodles in a spicy broth. We use ground turkey and omit the traditional Sichuan peppercorns for convenience, but add hot sesame oil. Use toasted sesame oil instead if you want mild noodles.

Servings: 6 servings, about 1 1/3 cups each
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Low Cholesterol, Low Sat Fat, High Fiber, Low Calorie

Ingredients:

Brothy Chinese Noodles
2 tablespoons hot sesame oil (see Note), divided
1 pound 93%-lean ground turkey
1 bunch scallions, sliced , divided
2 cloves garlic , minced
1 tablespoon minced fresh ginger
4 cups reduced-sodium chicken broth
3/4 cup water
3 cups thinly sliced bok choy
8 ounces dried Chinese noodles (see Note)
3 tablespoons reduced-sodium soy sauce
1 tablespoon rice vinegar
1 small cucumber , sliced into matchsticks, for garnish

Steps:

1: Heat 1 tablespoon oil in a large saucepan over medium heat. Add ground turkey, all but 2 tablespoons of the scallions, garlic and ginger and cook, stirring and breaking up the turkey, until no longer pink, about 5 minutes. Transfer to a plate.

2: Add broth, water, bok choy, noodles, soy sauce, vinegar and the remaining 1 tablespoon oil to the pan. Bring to a boil over medium-high. Cook, stirring occasionally, until the noodles are tender, 3 to 5 minutes. Return the turkey mixture to the pan and stir to combine. Serve garnished with the reserved 2 tablespoons scallions and cucumber (if using).

Nutrition: (Per serving)

Calories - 292
Carbohydrates - 0
Fat - 10
Saturated Fat - 2
Monounsaturated Fat - 2
Protein - 22
Cholesterol - 43
Dietary Fiber - 6
Potassium - 509
Sodium - 633
Nutrition Bonus - Vitamin A (32% daily value), Vitamin C (22% dv), Iron (20% dv).

Ingredient notes: Hot sesame oil can be found in the Asian-food section of most supermarkets.Dried Chinese noodles, often used in Chinese soups and lo mein, cook up quickly and can be found in the Asian-food section of most supermarkets.

Related Links:

• Quick Pork & Chile Stew
• Healthy in a Hurry Recipes

More Recipes from ArcaMax.com
www.arcamax.com/recipes

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Chocolate-Covered Brownie Bites EatingWell Test Kitchen

Dip bite-size pieces of brownie into melted chocolate for an easy treat to satisfy your chocolate craving.

Servings: 64 brownie bites
Total Time: 45 minutes
Ease of Preparation: Easy
Health: Low Carb

Ingredients:

Chocolate-Covered Brownie Bites
1 8-inch-square pan chilled brownies , cut into 1-inch squares
1 cup semisweet or bittersweet chocolate chips , melted (see Tip)

Steps:

1: Dip half of each brownie square in melted chocolate, then place on a baking sheet lined with parchment or wax paper. (Reheat chocolate, as needed, to keep it melted.) Refrigerate until the chocolate is set, about 30 minutes.

Nutrition: (Per brownie bite)

Calories - 38
Carbohydrates - 0
Fat - 2
Saturated Fat - 1
Monounsaturated Fat - 0
Protein - 1
Cholesterol - 4
Dietary Fiber - 0
Potassium - 21
Sodium - 6

Store airtight in the refrigerator for up to 1 week.

Tip: To melt chocolate, microwave on Medium for 1 minute. Stir, then continue microwaving on Medium, stirring every 20 seconds, until melted. Or place chocolate in the top of a double boiler over hot, but not boiling, water. Stir until melted.

Related Links:

• Quick Mini Chocolate Cheesecakes
• Healthy Chocolate Recipes

More Recipes from ArcaMax.com
www.arcamax.com/recipes

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