Doctor's Notes

Healthy Recipe Round-up

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We round up our favorite healthy recipes again in honor of National Nutrition Month!  Feel free to download these recipes for your family. All recipe cards have full nutrition facts.

Japanese-Style Beef and Noodle Soup

Udon beef noodles

Ingredients for broth

  • 4 oz shiitake mushroom stems, rinsed (remove caps and set aside) (or substitute dried shiitake mushrooms)
  • 1 Tbsp garlic, minced (about 2–3 cloves)
  • 1 Tbsp ginger, minced
  • 1 stalk lemongrass, crushed (or the zest from 1 lemon: Use a peeler to grate a thin layer of skin off a lemon)
  • 1 Tbsp ground coriander
  • 4 C low-sodium beef broth

Ingredients for meat and vegetables

  • 1 bag (12 oz) frozen vegetable stir-fry
  • 4 oz shiitake mushrooms caps, rinsed and quartered
  • 8 oz udon or soba noodles (or substitute angel hair pasta), cooked
  • 1 lb lean beef top sirloin, sliced very thin
  • 4 oz firm silken tofu, diced
  • ¼ C scallions (green onions), rinsed and sliced thin

Directions

Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside. Combine all ingredients for broth, except soy sauce, in a medium-sized pot or saucepan. Bring to a boil over high heat, then lower heat and simmer for 15 minutes. Strain the broth through a fine wire colander, and discard the solid parts. Season to taste with soy sauce.

To finish the soup, bring the broth back to a boil. Add the thawed vegetable stir-fry mix and mushroom caps, and simmer for 1 minute. Add the noodles and continue to simmer for another minute. Add the beef and continue to simmer for about 5 minutes or until the beef is slightly pink to brown (to a minimum internal temperature of 145 ºF).  Add tofu and scallions, and simmer 1–2 minutes until heated through. Serve immediately in 1-cup portions.

Download this Japanese-style beef and noodle soup card!

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Asparagus with Lemon Sauce

Asparagus-Dijon-Lemon

image source

Ingredients:

  • 20 medium asparagus spears, rinsed and trimmed
  • 1 fresh lemon, rinsed (for peel and juice)
  • 2 Tbsp reduced-fat mayonnaise
  • 1 Tbsp dried parsley
  • 1/8 tsp ground black pepper
  • 1/16 tsp salt

Directions:

Place 1 inch of water in a 4-quart pot with a lid. Place a steamer basket inside the pot, and add asparagus. Cover and bring to a boil over high heat. Reduce heat to medium. Cook for 5–10 minutes, until asparagus is easily pierced with a sharp knife. Do not overcook.  While the asparagus cooks, grate the lemon zest into a small bowl. Cut the lemon in half and squeeze the juice into the bowl. Use the back of a spoon to press out extra juice and remove pits. Add mayonnaise, parsley, pepper, and salt. Stir well. Set aside. When the asparagus is tender, remove the pot from the heat. Place asparagus spears in a serving bowl. Drizzle the lemon sauce evenly over the asparagus (about 1½ teaspoons per portion) and serve.

Download this asparagus with lemon sauce card!

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Chicken Ratatouille

mediterranean-rubbed-chicken-spring-ratatouille1

image source

Ingredients:

  • 1 Tbsp vegetable oil
  • 12 oz boneless, skinless chicken breast, cut into thin strips
  • 2 zucchini, about 7 inches long, unpeeled, thinly sliced
  • 1 small eggplant, peeled, cut into 1-inch cubes
  • 1 medium onion, thinly sliced
  • 1 medium green bell pepper, rinsed and cut into 1-inch pieces
  • ½ lb fresh mushrooms, rinsed and sliced
  • 1 can (14½ oz) whole peeled tomatoes, chopped
  • ½ Tbsp garlic, minced (about 1 clove)
  • 1½ tsp dried basil, crushed
  • 1 Tbsp fresh parsley, rinsed, dried, and minced
  • 1/8 tsp ground black pepper

Directions:

Heat oil in a large nonstick pan. Add chicken, and sauté for about 3 minutes or until lightly browned. Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook for about 15 minutes, stirring occasionally.  Add tomatoes, garlic, basil, parsley, and black pepper. Stir and continue to cook for about 5 minutes. Serve warm.

Download this chicken ratatouille card!

 

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Author: Charles B. Wang Community Health Center

The Charles B. Wang Community Health Center is a nonprofit and federally qualified health center, established in 1971. Our mission is to eliminate disparities in health, improve health status, and expand access to the medically underserved with a focus on Asian Americans. Our vision is to strive to be a Center for Excellence by being a leader in providing quality, culturally relevant, and affordable health care and education, and advocacy on behalf of the health and social needs of the medically underserved with a focus on Asian Americans. We believe that everyone should have the same opportunity to achieve their highest level of health. Learn more at www.cbwchc.org.

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