Charmed Char Chicken
2 Chicken Thighs (Bone and Skin)
1/8 Cup Soy Sauce
1 Tbsp Sesame Oil
1 Tbsp Dry Ginger Powder
1 Tbsp Honey
1/2 Tsp Ground Black Pepper
2 Tbsp Garlic Powder
1 Tsp Five Spices Powder
1. Wash chicken thighs in cold water. Do not remove bone or skin or chicken will be dry. You can remove the skin after chicken is cooked. Set aside.
2. Mix rest of ingredients in large zip-loc bag. Place chicken thighs in bag and mix chicken in with sauces to marinate.
3. Allow to marinate longer in fridge for 2 hours.
4. Preheat over to 375 degrees.
5. Take chicken thighs out of bag and sear in frying pan for 2 minutes on each side.
6. Place chicken on baking pan aligned with aluminum foil and bake for 45 minutes, with skin facing down. With 20 minutes to go, flip the chicken over and bake for the remaining of the time. Reduce baking time if prefer chicken to be more moist.
7. Take chicken out and pour sauce on aluminum foil over chicken for a more savory and less dry chicken thigh. Chicken should appear black and burnt on the outside but this is mostly the skin. You can remove the skin and have a medium brown chicken underneath it. P.S. The charred skin on the chicken is DELICIOUS!!
Total Calories: 504
Total Fat: 32.64g
Total Carbohydrate: 19.63g
Total Protein: 32.8g
Steamy Eggy Shrooms
4 Whole Eggs
12 Halved Egg Shells Of Hot Water
1/2 Large Oyster Mushroom
1 Stalk Green Scallion
1 Stalk Cilantro
Pinch of Salt
Pinch of Garlic Powder
1. Crack eggs into metal pan or bowl that is stove-proof and whisk until blended.
2. Add in water and whisk more until a light yellow color (almost milky color).
3. Dice mushroom and add into egg mixture. Stir to mix around.
4. Dice scallion and sprinkle over egg mixture.
5. Sprinkle salt and garlic powder over eggs and mix a little more.
6. Take a large pan/pot big enough to fit pan or bowl being used to cook egg and fill with about 2-3 cups of water. Bring to boil.
7. Place wire rack in boiling pan/pot and place egg mixture on wire rack.
8. Allow to steam for about 45-50 minutes until no longer watery. Boiling water should be reduced to about 1/2 cup when egg is finished cooking. Be sure to lift the lid BEFORE turning off the heat.
9. Chop stalk of cilantro and use it to top off the egg. (Optional)
Total Calories: 314
Total Fat: 20.33g
Total Carbohydrate: 6.36g
Total Protein: 27.67g
DINNER!!!!
Savory Steamy Salmon
8oz Salmon Steak
1 Tbsp Olive Oil
2 Cups Water
1/4 Cup Green Scallion
1Tbsp Sliced Ginger
1/2 Tsp Salt
1. Boil water in large pan with a metal rack.
2. Season the salmon steak with salt and rub around to marinate. Pour olive oil over fish and sprinkle ginger on top.
3. Put fish on plate and into pan and allow to cook for about 20-30 minutes, depending on how well cooked you like your fish. Water should be reduced to about 3/4 cup when finished.
4. When fish is almost done cooking, sprinkle scallion on top and let steam for about 2 minutes more. Turn off heat and ENJOY!!
Total Calories: 399
Total Fat: 16g
Total Carbohydrate: 4g
Total Protein: 44g
Breaded Tilapia Filet
1 Tilapia filet (frozen and thawed)
1 Egg White
1/4 Cup Panko Breading
1 Tsp Olive Oil
Pinch of Salt
1. Take thawed filet and cover with egg white.
2. Coat with bread crumbs.
3. Add oil to frying pan and a pinch of salt. Spread over pan and wait a few seconds.
4. Place breaded filet on pan gently and allow to fry on each side for about five minutes. Remove and enjoy. Wait about 6-7 minutes on each side if prefer a more well done fish and/or a more burnt breading.
Total Calories: 219
Total Fat: 7g
Total Carbohydrate: 15g
Total Protein: 25g
Pistachio Encrusted Tilapia
1 Tilapia Filet (frozen and thawed)
1/4 Cup Unshelled Pistachios
Pinch Ground Black Pepper
Pinch Salt
Pinch Garlic Powder
1 Tsp Olive Oil
1. Blend pistachios in food processor or blender.
2. Cover oven safe pan or bowl with aluminum foil. Spray with PAM.
3. Place filet on foil. Spread with pepper, salt and garlic powder.
4. Add olive oil on top of filet and spread.
5. Spread blended pistachios on top and spread over filet.
6. Preheat oven to 375 degrees. Cook fish in oven for 16-20 minutes until fish appears white, not clear.
Remove and enjoy!
Total Calories: 191
Total Fat: 10g
Total Carbohydrate: 2g
Total Protein: 24g
Tilapia Roll Up
1 Tilapia Filet (frozen and thawed)
Half Chinese Sausage
Pinch Salt
Pinch Ground Black Pepper
Pinch Garlic Powder
Pinch Five Spice Powder
Pinch Rosemary
1. Cover oven safe pan with aluminum foil. Spray PAM on foil.
2. Place filet on foil. Place sausage in middle and roll filet over it.
3. Sprinkle pepper, garlic powder, salt, five spice powder and rosemary over roll up.
4. Preheat oven to 375 degrees.
5. Cook for about 18-20 minutes until fish appears white. Inside may look liquify due to the sausage. Do not overcook. The inside will continue cooking out of the oven.
Total Calories: 203
Total Fat: 9g
Total Carbohydrate: 3g
Total Protein: 27g
THE COMPLETE MEAL!!!!!!
Boiled Kale and Oyster Mushrooms!!!!
Ex-RICE-a-ganza Trio
1/2 Cup Uncooked White Rice
1/2 Cup Uncooked Brown Rice
1/2 Cup Uncooked Black Forbidden Rice
Mix to blend grains. Add rice to rice cooker pot. Add enough water so when you place your hand palm down into it, the water reaches your knuckles. Cook in rice cooker for about 50 minutes.
Total Calories: 787
Total Fat: 7g
Total Carbohydrate: 171g
Total Protein: 21g
Seafood Broccoli Rice
1/2 Cup Basmati Brown Rice (uncooked)
5 Medium Whole Shrimps
1/3 Cup Scallops
3/4 Cup Broccoli
1 Tsp Olive Oil
1. Cook brown rice in rice cooker with 2 cups of water.
2. Cook broccoli, shrimp and scallops in boiling water with a little bit of olive oil and salt.
3. Scoop rice in container and add shrimps, scallops and broccoli.
Total Calories: 452
Total Fat: 9g
Total Carbohydrate: 56g
Total Protein: 23g
Striped Bass & Broccoli Rice
3oz Striped Bass
1 Cup Broccoli
1 Cup Cooked Basmati Brown Rice
1. Boil fish in water, salt and ginger slices until cooked.
2. Boil broccoli in water and salt until no longer firm.
3. Serve both with rice.
Total Calories: 362
Total Fat: 6g
Total Carbohydrate: 57g
Total Protein: 26g
Soup of the Sentury!
4oz Organic Soft Tofu
1 Cup Shitake Mushrooms
1/4 Cup Green Scallions
2-3 Cups Water
1/2 Tsp Olive Oil
1. Bring water to boil with a sprinkle of salt and oil.
2. Add in mushrooms until mushrooms soften. Should be about 5-10 minutes.
3. Add in tofu (drained) carefully to avoid breaking and let cook for about 2-3 minutes on medium heat.
4. Add in scallions and allow to cook for another minute on low heat.
Total Calories: 133
Total Fat: 6g
Total Carbohydrate: 15g
Total Protein: 35g
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