Tag: Healthy

Pad See Ew

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Pad see ew is not a flashy dish, which is exactly the point. Wide rice noodles, a hot wok, a little char, a little sweetness, and enough soy sauce to tie everything together. It’s the kind of food that doesn’t need to show off because it already knows you’ll finish the whole plate.

Ingredients:

For the chicken:

  • 6 ounces thinly sliced boneless chicken
  • 1 teaspoon soy sauce
  • 1 teaspoon cornstarch
  • 1/4 teaspoon baking soda
  • Pinch of salt

For the sauce:

  • 2 tablespoons soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon sugar

For the stir-fry:

  • 1/4 cup avocado oil
  • 6 ounces Chinese broccoli, cut diagonally lengthwise so that no stems are wider than 1/2 inch
  • 1 egg
  • 4 garlic cloves, minced
  • 12 ounces wide rice noodles, preferably fresh (and cooked according to package instructions if dry)
  • Soy sauce and white pepper
  • Prik nam som, as desired
  1. Prepare the chicken: place the chicken in a medium bowl, cover with cold water, and vigorously agitate it. Draine through a strainer set in the sink and press on the chicken with your hands to remove excess water. Combine the chicken, soy sauce, cornstarch, baking soda, and salt in a bowl and massage with your fingertips until the cornstarch is evenly distributed. Stir vigorously with your fingertips for 30 seconds. Cover and set aside for at least 15 minutes while you prepare the other ingredients.
  2. Make the sauce: combine the soy sauce, oyster sauce, and sugar in a small bowl.
  3. Make the stir-fry: when ready to cook, rub the inside of a wok with a thin film of avocado oil, and carefully heat over high heat until smoking. Add 1 tablespoon of the avocado oil and swirl to coat. Add the chicken and cook, tossing occasionally until nearly cooked through, about 2 minutes. Transfer to a clean bowl.
  4. Wipe out the wok and return to high heat until lightly smoking. Add 1 tablespoon oil. Add the broccoli and stir-fry until lightly charring in spots, about 1 minute, and transfer to the bowl with the chicken.
  5. Wipe out the wok and add the remaining 2 tablespoons oil. Heat until shimmering, then crack the egg into the wok, being careful to avoid splashing the hot oil. The egg should immediately start puffing. Let it puff for about 15 seconds, then flip it. (It’s okay if it breaks.) Add the garlic and stir-fry, breaking up the egg with your spatula until the garlic is fragrant and the egg is cooked through, about 30 seconds.
  6. Add the noodles to the wok and give them a good toss to coat with the oil, then add the sauce, swirling it around the edges. Return the chicken and broccoli to the wok and stir-fry until the sauce is cooked off and the noodles start to sizzle and char a little, about 1 minute. Season with soy sauce and white pepper to taste. Transferred to a serving platter and serve immediately.

Sweet Potato Nachos

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Sweet potato nachos are what happen when you want something that feels a little virtuous and a little indulgent at the same time. Crispy roasted sweet potatoes piled high with all the usual nacho suspects, they strike that rare balance between comfort food and weeknight practicality. No one is claiming they’re health food, but they’re certainly easier to justify.

Ingredients:
  • 2 pounds sweet potatoes, cut lengthwise into wedges
  • 2 tablespoons avocado oil
  • Salt
  • 2 teaspoons onion powder
  • 2 teaspoons smoked paprika
  • 1 1/2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon red pepper flakes
  • 1 15-ounce can black beans, drained and rinsed
  • 3/4 cup shredded sharp cheddar cheese
  • 1/2 cup shredded pepper Jack cheese
  • 1 avocado
  • Juice of 1 lime
  • 2 tablespoons chopped cilantro, plus more for serving
  • Greek yogurt, for garnish
  • Sliced green onions, for garnish
  1. Preheat the oven to 425F degrees.
  2. In a baking sheet or cast iron skillet, toss together the sweet potatoes and 1 tablespoon of the avocado oil and season with salt. Arrange the sweet potatoes in a single layer, being sure not to crowd the baking sheet. Bake until the potatoes are slightly softened, 15 to 20 minutes.
  3. Meanwhile, in a small bowl, stir together the remaining 1 tablespoon of oil with the onion powder, paprika, chili powder, cumin, garlic powder, oregano, and red pepper. Drizzle the spice mix over the potatoes and toss to coat. Continue baking until the sweet potatoes are crisp on the outside and tender, about 20 minutes. Remove the baking sheet from the oven, leaving the oven on.
  4. Transfer the sweet potatoes to a cast iron skillet if you haven’t already. Scatter the black beans over the sweet potatoes, then cover with the shredded cheeses. Return the skillet to the oven and bake until the cheese is melted and bubbly, about 10 minutes.
  5. In a small bowl, combine the avocado, lime juice, and cilantro. Mash the avocado and add salt as desired. Remove the sweet potato nachoes from the oven and top with the avocado mixture. Top with dollops of Greek yogurt, green onion, and cilantro before serving.

Classic Fried Rice

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I love fried rice in almost all its permutations: crab fried rice, kimchi fried rice, Thai fried rice, you get the pictures. Cold rice, hot pan, a handful of basics from the fridge somehow turning into something better than the sum of its parts. This classic version is fast, comforting, a little smoky around the edges, and exactly the kind of dinner that saves a weeknight without feeling like a compromise.

Ingredients:
  • 2 to 3 cups cooked white rice
  • 1/4 cup avocado oil
  • 2 eggs, lightly beaten
  • 4 ounces ground chicken
  • 2 ounces shrimp, chopped into 1/4-inch pieces
  • 1/4 teaspoon white pepper, plus more for serving
  • 1 tablespoon plus 1 teaspoon soy sauce
  • 1 teaspoon sugar
  • 2 teaspoons minced garlic
  • 2 teaspoons minced ginger
  • 1/2 teaspoon sugar
  • 1 teaspoon cornstarch
  • 1/4 teaspoon baking soda
  • 1/2 small onion, chopped
  • 1 small carrot, peeled and diced
  • 2 green onions, chopped
  • 1 teaspoon oyster sauce
  • 1 teaspoon sesame oil
  • 3/4 cup frozen peas
  • Salt, to taste
  1. Combine the chicken, shrimp, white pepper, 1 tablespoon soy sauce, garlic, ginger, sugar, cornstarch, and baking soda in a bowl and mix vigorously with your fingers until the mixture feels slightly tacky, about 1 minute. Set aside. (Mixture can be made up to two days ahead and stored in the refrigerator until ready to use.)
  2. Heat a wok over high heat and add 2 tablespoons avocado oil and swirl to coat. Reduce the heat to medium and add eggs into the center of the wok and cook, lightly swirling the work, until the eggs are puffy, about 30 seconds. Using a spatula, carefully flip the eggs and cook for another 20 seconds, then transfer the eggs to a bowl and set aside.
  3. Return the empty wok to high heat and add one tablespoon oil, then add the chicken mixture and cook, stirring, until the meat is starting to cook through, about 2 minutes. Add the onion and carrot and cook, stirring, until lightly softened and fragrant, about 1 minute. Transfer to the bowl with the eggs.
  4. Return the wok to high heat and add the rice and cook, stirring and tossing, until the rice is starting to turn pale brown and toasted, about 3 minutes. Add the green onions and stir-fry until fragrant, about 30 seconds.
  5. Return the chicken mixture, vegetables, and egg to the wok, using the spatula to break up the egg into small pieces as you mix everything together. Add the oyster sauce, soy sauce, sesame oil, and peas, and toss until well combined. Season with salt and pepper to taste, and serve.

Kale Ohitashi

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Ohitashi is a Japanese side dish made by blanching vegetables and soaking them in a light dashi and soy-based broth. This simple version features kale and it’s perfect because it’s easy, you can make it ahead of time, it’s super healthy, and it tastes great. Serve it room temperature alongside a Japanese meal and feel free to replace the kale with Swiss chard or any other hearty, leafy greens.

Ingredients:
  • Salt
  • 1/2 pound bunch curly kale (about 1 punch), bottom stems trimmed and discarded
  • 1 1/2 cups dashi
  • 1 teaspoon soy sauce
  • 1 teaspoon mirin
  • 1 tablespoon bonito flakes
  1. Bring a medium pot of salted water to a boil. Prepare a medium mixing bowl full of ice water in the meantime.
  2. Blanch the kale in the boiling water until it is tender but still retains its texture, about 2 to 3 minutes. Transfer the kale to the icy water and let it cool. Drain the kale in a colander and squeeze to remove excess water.
  3. Combine the dashi, soy sauce, mirin, and 1/2 teaspoon salt in a small saucepan over medium heat and cook, stirring, until the salt dissolves. Let the dashi mixture cool and pour it into a medium bowl. Add the kale, stir, and cover the bowl. Refrigerate for at least 2 hours or up to 24 hours.
  4. When ready to eat, gently take the kale out of the bowl, leaving the liquid behind. Line up the kale leaves on a cutting board and gather them into a long bundle and cut crosswise into 2-inch pieces and arrange them on a serving plate. Spoon on about 3 tablespoons of the reserved liquid or more to taste. Sprinkle the bonito flakes on top and serve.

Antipasto Salad

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Whatever happened to antipasto salad? (Unfortunately) relegated to the ’90s, I think of it as a chopped salad’s long-lost relative. Italian herbs, cheese, and salami may not have made the the healthiest salad a few decades ago, but this updated version features kale, radicchio, and avocado too for a Californian take on an updated classic. Serve this as a side to pasta, as I do, or eat it as a light meal on its own. Either way, it’s delicious.

Ingredients:

  • 1 small or medium garlic clove
  • 1/3 cup good quality olive oil
  • 1/4 cup red wine vinegar
  • 2 teaspoons fresh chopped thyme
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon crushed red pepper flakes
  • 8 ounces mozzarella cheese, drained and cut into 1/2-inch pieces
  • 4 ounces deli-sliced salami, cut into 1/2-inch pieces
  • 1 bunch kale, stems and ribs removed, leaves coarsely chopped (about 2 cups)
  • 1 15-ounce can chickpeas, drained and rinsed
  • 1 shallot, thinly sliced
  • Black pepper
  • 1 head radicchio, cored and coarsely chopped
  • 1 avocado, halved, peeled, and cut into 1-inch chunks
  • Grated Parmesan cheese, for serving
  1. Mince the garlic on a cutting board, then sprinkle with a pinch of salt and chop and scrape the garlic and salt back and forth with the flat side of a knife until it forms a mostly smooth paste.
  2. Scrape the garlic paste into a large serving bowl and whisk in the olive oil, vinegar, thyme, oregano, and red pepper flakes. Add the mozzarella, salami, kale, chickpeas, and shallot and season with salt and pepper. Toss to combine, then gently stir in the radicchio and avocado. Sprinkle with Parmesan and serve.