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Healthy Recipes
Contents 1. Japanese Oyako Don (Chicken and Egg Bowl) ...... 3 2. Japanese Curry Rice ...... 6 3. Pork Shouga Yaki (Pork Ginger) ...... 9 4. Pan-Seared Salmon with Dill Sauce ...... 12 5. White Wine Garlic Chicken ...... 15 6. Lemon Salmon with Basil ...... 18 7. Green Pepper Steak ...... 21 8. Spinach and Mushroom Smothered Chicken ...... 25 9. Apple-Glazed Chicken Thighs ...... 29 10. Easy Pad Thai ...... 32
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1. Japanese Oyako Don (Chicken and Egg Bowl)
Cooking Time: 30 minutes Serves 2-3
What you will need: 200-300g chicken 150ml dashi stock thighs
2 eggs 1 tbsp mirin
1 onion pinch of sugar
1 spring onion 500g cooked rice
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1 tbsp soy sauce
How to cook:
1 Wash your hands well before cooking
2 Cut up your chicken into small bite-size pieces.
3 Start cooking rice
4 Slice the onion
5 Slice the spring onion
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6 Add the dashi stock to your frying pan and heat before adding the mirin and soy sauce plus a pinch of sugar.
7 Add the sliced onion
Bring to the boil and then simmer on medium heat for 2 minutes
Add pieces of chicken and cook
8 Beat your eggs in a bowl,
9 then pour 2/3 into the pan
10 Put lid on and simmer on medium heat for 30 seconds
Add the rest of the eggs and not to cook too much as runny texture is preferred way to serve
11 Pour the egg and chicken over a bowl of freshly boiled white rice. Garnish with some finely sliced spring onions before serving.
https://www.japancentre.com/en/recipes/49-oyakodon-chicken-and-egg-rice-bowl
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2. Japanese Curry Rice
Cooking Time: 40 minutes Serves: 2-3
What you will need: Any meat you like 3 Potato (seafood, pork, beef, chicken etc.) 200g
Japanese curry mix 1 carrot
1 onion 2 cloves garlic
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500g cooked rice vegetable oil for frying
How to cook:
1 Wash your hands well before cooking
2 Start cooking rice
3 Cut up your meat (seafood, pork, beef, chicken etc.) into small bite-size pieces.
4 Crush garlic
5 Slice onion
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6 Peel potatoes and cut into bite sized pieces
7 Peel carrot and into pieces
8 Heat oil over medium-high heat in a pan
Add garlic to the caramelized onion.
Cook until fragrant,
Add in meat, carrot and potato Stir and cook a few minutes until the oil coat the surface of the vegetables. 9 Add water to the pot. After it boils, skim fat, and reduce heat to low.
10 Remove from heat and add curry sauce mix. Stir well so the pieces of the mix dissolve
Cover and cook for 20 minutes until the meat becomes tender 11 Pour the curry over rice.
https://www.japanesecooking101.com/curry-and-rice-recipe/
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3. Pork Shouga Yaki (Pork Ginger)
Cooking Time: Serves:2-3
What you will need: 200g pork loin, 2 Tbsp Sake chunk or sliced
1-2 Tbsp ginger 2-3 Tbsp Mirin root
1 Onion 2 Tbsp soy sauce
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½ Cabbages 1 Tbsp Oil
How to cook:
1 Wash your hands well before cooking
2 Shred cabbage. Set aside.
3 Grate ginger root.
4 In a bowl mix ginger, soy sauce, Sake, and Mirin. Set aside.
5 Slice the onion
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6 If you are using a pork loin chunk, slice into 1/16" (2mm) thickness.
7 Heat a frying pan at medium high heat and add oil, then add sliced onion to pan-fry. Add pork and cook in a single layer on both sides until brown.
8 Add the ginger sauce to the pan and cook for a minute to coat the meat with the sauce.
9 Serve with shredded cabbage.
https://www.japanesecooking101.com/pork-shogayaki-recipe/
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4. Pan-Seared Salmon with Dill Sauce
Cooking Time:25 minutes Servings: 4
What you will need: 4 salmon fillets (6 1/2 cup reduced-fat ounces each) plain yogurt
1 teaspoon Italian 1/4 cup reduced-fat seasoning mayonnaise
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1/4 teaspoon salt 1/4 cup finely chopped cucumber
1 teaspoon snipped 1 tablespoon canola fresh dill oil
How to cook:
1 Wash your hands well before cooking
2 In a large skillet, heat oil over medium- high heat.
3 Sprinkle salmon with salt and Italian seasoning
4 Place salmon in skillet, skin side down
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5 Reduce heat to medium. Cook until fish just begins to flake easily with a fork, about 5 minutes on each side.
6 finely chop cucumber 1/4 cup
7 Meanwhile, in a small bowl, combine yogurt, mayonnaise, cucumber and dill.
8 Serve with salmon.
https://www.tasteofhome.com/recipes/pan-seared-salmon-with-dill-sauce/
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5. White Wine Garlic Chicken
Cooking Time: 30 minutes Serves: 4
What you will need: 4 boneless skinless 1/4 teaspoon chicken breast pepper halves (6 ounces each)
1/2 teaspoon salt 1 tablespoon olive oil
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2 cups sliced baby 2 garlic cloves portobello mushrooms (about 6 ounces)
1 medium onion 1/2 cup dry white wine or reduced- sodium chicken broth
How to cook: 1 Wash your hands well before cooking
2 Cut mushrooms and onion
3 Mince garlic
4 Pound chicken breasts with a meat mallet to 1.5 cm thickness;
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5 Sprinkle chicken breasts with salt and pepper
6 In a large skillet, heat oil over medium heat;
7 Cook chicken until no longer pink, 5-6 minutes per side. Remove from pan; keep warm.
8 Add mushrooms and onion to pan; cook and stir over medium-high heat until tender and lightly browned, 2-3 minutes.
Add garlic; cook and stir 30 seconds.
9 Add wine or chicken stock; bring to a boil, stirring to loosen browned bits from pan Cook until liquid is slightly reduced, 1-2 minutes;
10 Serve over chicken.
https://www.tasteofhome.com/recipes/white-wine-garlic-chicken/
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6. Lemon Salmon with Basil
What you will need: 4 salmon fillets 1/2 teaspoon salt (6 ounces each)
2 tablespoons 1/4 teaspoon thinly sliced fresh pepper basil
Additional fresh basil
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2 medium lemons 2 teaspoons olive oil
How to cook: 1 Wash your hands well before cooking
2 Preheat oven to 170°
2 Place salmon in a greased 15x10x1-in. baking pan
3 1 tablespoon grated lemon zest
4 Slice lemon thinly
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5 Drizzle with oil; sprinkle with lemon zest, salt, pepper and 2 tablespoons basil; top with lemon slices.
6 Bake 15-20 minutes or until fish just begins to flake easily with a fork. If desired, top with additional basil.
7 Serve with mash potato or vegetable
https://www.tasteofhome.com/recipes/lemon-salmon-with-basil/
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7. Green Pepper Steak
Cooking Time: 30 minutes Servings: 4
What you will need: 250 g beef top 1 medium green sirloin steak, pepper
2 small onions 2 medium tomatoes
2 celery ribs Rice
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1 tablespoon 2 tablespoons cornflour canola oil, divided
1/4 cup reduced- 1/4 cup water sodium soy sauce
How to cook: 1 Wash your hands well before cooking
2 Start Cooking rice
3 Cut beef into 0.5 cm -thick strips
4 Cut onions into thin wedges
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4 Cut green pepper into 1.5 cm pieces
5 Cut tomatoes into wedges
6 Sliced celeries diagonally
7 Mix cornflour, soy sauce and water until smooth.
8 In a large skillet, heat 1 tablespoon oil over medium-high heat
9 Stir-fry beef until browned, 2-3 minutes. Remove from pan.
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10 Stir-fry onions, celery and pepper in remaining oil 3 minutes.
11 Stir cornstarch mixture; add to pan. Bring to a boil; cook and stir until thickened and bubbly, 1-2 minutes.
12 Stir in tomatoes and beef; heat through. Serve with rice.
https://www.tasteofhome.com/recipes/green-pepper-steak/
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8. Spinach and Mushroom Smothered Chicken
Cooking Time: 30 minutes Servings: 4
What you will need: 4 boneless skinless 2 tablespoons chicken breast chopped pecans halves (4 ounces each)
3 green onions 1/2 teaspoon rotisserie chicken seasoning
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1-3/4 cups sliced 2 slices reduced-fat fresh mushrooms provolone cheese, halved
3 cups fresh baby 1-1/2 teaspoons spinach olive oil
How to cook: 1 Wash your hands well before cooking
2 Preheat oven grill or broiler.
3 Half chicken breast
4 Slice green onion
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5 Cut mushrooms
6 Chopped pecans
7 In a large skillet, heat oil over medium- high heat;
8 Saute mushrooms and green onions until tender
Stir in spinach and pecans until spinach is wilted. Remove from heat; keep warm.
9 Sprinkle chicken with seasoning
10 Grill, covered, on an oiled grill rack over medium heat or broil 4 in. from heat on a greased broiler pan until a thermometer reads 165 °, 4-5 minutes per side.
11 Top with cheese; grill or broil until cheese is melted.
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12 To serve, top with mushroom mixture. Serve with mash potato or vegetables
https://www.tasteofhome.com/recipes/spinach-and-mushroom-smothered-chicken/
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9. Apple-Glazed Chicken Thighs
Cooking Time: 25 minutes Servings: 6
What you will need:
6 boneless skinless 1 cup unsweetened chicken thighs apple juice (about 250g) Or Apple juice
3/4 teaspoon 1 teaspoon fresh seasoned salt thyme or 1/4 teaspoon dried thyme
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1/4 teaspoon 1 tablespoon canola pepper oil
How to cook: 1 Wash your hands well before cooking
2 Mince fresh thyme
3 Sprinkle chicken with seasoned salt and pepper.
4 In a large skillet, heat oil over medium- high heat.
5 Brown chicken on both sides. Remove from pan.
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6 Add juice and thyme to skillet.
Bring to a boil, stirring to loosen browned bits from pan; cook until liquid is reduced by half.
7 Return chicken to pan; cook covered, over medium heat 3-4 minutes longer or until a thermometer inserted in chicken reads 170°.
8 Serve with vegetables
https://www.tasteofhome.com/recipes/apple-glazed-chicken-thighs/
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10. Easy Pad Thai
Cooking Time: 30 minutes Servings: 4
What you will need:
4 ounces uncooked 1/3 cup rice vinegar thick rice noodles
200g pork 3 tablespoons tenderloin reduced-sodium soy sauce
2 shallots 2 tablespoons chopped salted peanuts
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2 garlic cloves 2 tablespoons fish sauce
or additional reduced-sodium soy sauce
1 large egg 1/4 cup sugar
3 cups coleslaw mix 1 tablespoon chili garlic sauce
4 green onions 1 tablespoon lime juice
fresh coriander lime wedges leaves,
fresh bean sprouts 2 teaspoons canola oil
How to cook:
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1 Wash your hands well before cooking
2 200g pork tenderloin, cut into thin strips
3 2 garlic cloves, minced
4 Slice shallots thinly
5 Chopped fresh coriander leaves
6 Slice spring onion thinly
7 Beat an egg lightly
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8 Cook noodles according to package directions.
9 In a large nonstick skillet or wok, stir-fry pork in oil over high heat until lightly browned; remove and set aside.
10 Add shallot to pan and cook until tender, about 1 minute; add garlic and cook 30 seconds.
11 Make a well in the center of the onion mixture; add egg. Stir-fry for 1-2 minutes or until egg is completely set.
12 Add the coleslaw mix, green onions, vinegar, sugar, soy sauce, fish sauce, chili garlic sauce, lime juice and peanuts; heat through.
Return pork to pan and heat through.
13 Drain noodles; toss with pork mixture
14 Garnish with coriander additional peanuts, lime wedges and bean sprouts.
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https://www.tasteofhome.com/recipes/easy-pad-thai/
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