Baked Chicken Katsu and Fish Katsu

Charred Shrimp, Leek, and Asparagus Skewers

Charred Shrimp, Leek, and Asparagus Skewers

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 Here's an easy to make dish by Mommy Peach to satisfy your Katsu cravings.


Ingredients

  • 3   pieces chicken breast fillet
  • 2   pieces cream dory fillet, cut into three
  • salt and pepper
  • 1 cup all-purpose flour
  • 2  eggs, beaten
  • 1½  cup panko (japanese bread crumbs)

To Serve

  • Brown      rice
  • shredded      cabbage
  • miso      soup
  • tonkatsu      sauce
  • roasted      sesame dressing

Directions

  1. Preheat your oven to 400ºF and line a baking sheet with parchment paper.
  2. Prepare your chicken by pounding them to have equal thickness.
  3. Prepare the all-purpose flour, beaten egg, and panko in separate dishes.
  4. Sprinkle salt and pepper on both sides of the chicken and fish.
  5. Dredge each chicken and fish piece in flour and coat it completely. Pat off the      excess flour.
  6. Dip in egg and coat in panko.
  7. Then place them on your baking sheet.
  8. Bake the chicken and fish for about 20-30 minutes until both fish and chicken      are cooked through.


Serve with brown rice, shredded cabbage, miso soup, and tonkatsu sauce. 

Charred Shrimp, Leek, and Asparagus Skewers

Charred Shrimp, Leek, and Asparagus Skewers

Charred Shrimp, Leek, and Asparagus Skewers

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Source: Goodhousekeeping 


Ingredients

  • 1 lb. (21- to 25-count) peeled and deveined shrimp 
  • 1 lb. asparagus, trimmed and cut into 2-in. pieces
  • 2 medium leeks, white and light green parts only, cut into 3/4-in.-thick rounds
  • 2 tbsp. olive oil 
  • Kosher salt and pepper 
  • 2 lemons, halved
  • 1/2 c. mayonnaise
  • 1 1/2 tbsp. harissa paste

Directions

  1. Heat grill      to medium-high. Thread shrimp, asparagus and leek rounds onto skewers.      Brush lightly with oil and season with 1/2 tsp. each salt and      pepper. 
  2. Grill      skewers until vegetables are tender and shrimp are opaque throughout,      3 to 4 minutes per side. 
  3. Place      lemons on grill alongside skewers, cut sides down, and grill until      charred, about 4 minutes. 
  4. Into      small bowl, squeeze 2 tsp. juice from 1 charred lemon half. Stir in      mayonnaise and harissa to combine. Serve skewers with harissa mayo and      remaining charred lemon halves. 

Nutritional information (per serving): About 370 calories, 28.5 g fat (4.5 g saturated), 18 g protein, 1,110 mg sodium, 12 g carbohydrate, 2 g fiber 

Orange and Arugula Salad

Charred Shrimp, Leek, and Asparagus Skewers

Orange and Arugula Salad

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Source: Yummy


Ingredients:

  • 3/4 cup fresh orange juice
  • 3 tablespoons balsamic vinegar
  • 3 tablespoons orange zest, grated
  • 1 teaspoon honey
  • 1 teaspoon ground cumin
  • salt
  • 1/2 cup olive oil
  • 4 cups romaine lettuce, trimmed, washed and spun dry
  • 1 cup baby arugula leaves, washed and spun dry
  • 1 cup seedless green grapes, sliced in half
  • 1 to 2 pieces seedless oranges, peeled and segmented (about 1 cup)
  • 1 cup croutons
  • 1/2 cup feta cheese
  • 1/4 cup pistachio nuts, peeled

 

Directions:

Dressing: combine all ingredients in a jar. Cover with the lid and shake to combine. Alternatively, you can place all ingredients except olive oil in a bowl. Whisk continuously while adding olive oil in a slow, steady stream. Season to taste.

Arrange salad components on a large serving platter or on individual salad plates. Whisk dressing until well combined. Drizzle dressing on the salad or serve on the side.

Fish Cardillo

Herbed Chicken Marsala

Orange and Arugula Salad

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Source: NHLBI

  

Ingredients:

  • 1 pound (½ kg) red snapper 
  • 4 teaspoons corn oil for sauté 
  • ¼ cup flou 
  • 1 large onion, sliced 
  • 3 or 4 medium-sized tomatoes, chopped 
  • ½ cup egg whites, beaten  
  • ½ cup water 
  • A dash ground pepper 
  • 15 stalks green onions, chopped 

 

Directions:

1. Thoroughly clean fish. Remove scale and gills, and wash thoroughly. Drain and set aside. 

2. Slice the raw fish into six pieces 

3. Heat corn oil in frying pan. 

4. Place the flour into a bowl or plastic bag. Place the raw fish in the flour and cover the outside of each fish with flour .

5. Sauté fish until golden brown. Set aside on top of a paper towel. 

6. Sauté onion and tomatoes. Add ½ cup of water. 

7. Add the beaten egg whites and fish Cover and let it simmer for 5–10 minutes. 

8. Season with ground pepper. 

9. Sprinkle with chopped green onions. 

 

Nutrition Information:

Makes 4 servings 

Serving size: ½ cup

Each serving provides: 

Calories: 190 

Total Fat: 5 g 

Saturated Fat: 1 g 

Cholesterol: 70 mg 

Sodium: 330 mg 

Total Fiber: 2 g 

Protein: 26 g 

Carbohydrates: 10 g 

Potassium: 370 mg 

Herbed Chicken Marsala

Herbed Chicken Marsala

Herbed Chicken Marsala

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Source: The Food Network


Smothered in low-calorie sauteed mushrooms and sundried tomatoes, this dish is both healthy and satisfying. A little bit of butter goes a long way in the sauce-just a touch adds creamy richness....


Ingredients:

  • Four 4-ounce boneless, skinless chicken breast cutlets
  • Kosher salt and freshly ground black pepper
  • 1/3 cup whole wheat flour
  • 1 1/2 tablespoons extra-virgin olive oil
  • 3/4 cup low-sodium chicken broth
  • 1/3 cup sun-dried tomatoes (not packed in oil; not rehydrated), finely chopped or very thinly sliced
  • 1/2 teaspoon finely chopped fresh rosemary
  • 10 ounces white button or cremini (baby bella) mushrooms, sliced
  • 1/3 cup sweet marsala wine
  • 2 teaspoons unsalted butter
  • 1 to 2 tablespoons roughly chopped fresh flat-leaf parsley

Directions: 

  1. Place      the chicken cutlets between 2 pieces of plastic wrap and pound with a meat      mallet (or the flat side of a chef's knife) until about 1/3 inch thick.      Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper.
  2. Put      the flour on a medium plate. Heat the oil in a large nonstick skillet over      medium-high heat. Dredge the chicken in the flour to fully coat, shaking      off any excess. Add the chicken to the skillet and fry until fully cooked      and golden brown, about 4 minutes per side. Transfer to a platter and tent      with foil to keep warm.
  3. Add      1/2 cup of the broth, the sun-dried tomatoes and rosemary to any remaining      drippings in the skillet and cook, stirring frequently, for 1 minute to      plump the tomatoes. Add the mushrooms, 1/4 teaspoon salt and 1/2 teaspoon      pepper and cook until the mushrooms are soft, about 5 minutes. Add the      marsala and bring to a boil. Add the remaining 1/4 cup broth and the      butter and simmer until the butter is fully melted, about 30 seconds.
  4. Spoon      the mushroom mixture and sauce over the chicken, sprinkle with the parsley      and serve.

Cook's Note:

This recipe uses regular whole wheat flour, but for a slightly more refined coating, whole wheat pastry flour can be substituted.

Vegan Garlic Bread

Herbed Chicken Marsala

Herbed Chicken Marsala

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Source: Yummy 


Ingredients:


  • 1 baguette (I used Schar's gluten-free vegan brand)
  • 1 garlic butter (recipe vegan)
  • parsley flakes (dried, garnish)


Directions:

1. Preheat oven 400 degrees F. Cut baguette into thick slices, spread garlic butter on the slices and all over the top and sides of baguette. cover with parchment paper then foil paper securely.

2. Cover with parchment paper then foil paper securely. Bake for 15 minutes. Place pieces on a platter and sprinkle with parsley flakes.