Oh! Oh! Oh! Okonomiyaki!!!

During the two years I lived in Japan, Okonomiyaki became my absolute, positive favorite food to eat, and - other than at a food trailer in a dodgy Austin neighborhood with inconsistent hours (I've been 3 times, and they are never open) - I've never seen it prepared in the US.  So, what is Okonomiyaki?  The recipe in the book is aptly titled, "Japanese-style savory vegetable pancakes with shrimp."  It's better than it sounds, believe me.  The Japanese version is not super-healthy I believe (cooked in loads of oil usually), so when I found a recipe for healthy Okonomiyaki that I could make at home, I definitely had to try it.  There is a lot of upfront chopping on this (though I skipped the carrot shredding and bought pre-shredded carrots), and there were times during the preparation of the recipe, where I said to myself, "This can't possibly be right..."  But, the result was, indeed, more than all right - it was downright delicious!  Just like okaa-chan used to make.  Word to the wise, though - these are best eaten hot out of the pan, and don't unfortunately do so well reheated in the microwave.  Maybe next time I will try reheating them in the pan instead.

Ingredients:

• 1/2 lb medium shrimp, peeled and deveined
• 1/2 medium head napa cabbage
• 4 large scallions
• 1 large carrot (or 1/4-ish cup pre-shredded carrot)
• 4 large eggs
• 1 cup whole wheat flour
• 1 tsp low sodium soy sauce
• 1 tsp toasted sesame oil
• 1/4 tsp salt
• 2 TB canola oil

For the sauce:

• 1/4 c ketchup
• 1 TB Worcestershire sauce
•  1 tsp low salt soy sauce

Directions:
Chop the shrimp into 1/2 in pieces.  Thinly slice the cabbage, so you end up with about 3 cups.  Thinly slice the scallions, setting aside 2TB for garnish.  Coarsely shred the carrot.  In a medium bowl, lightly beat the eggs, sesame oil and salt.  Add the shrimp, cabbage, scallion, carrot, and eggs and mix to combine.

Heat 1 TB of oil in a large griddle or nonstick skillet.  Ladle half cup mounds of batter into the skillet and use the spatula to shape them into 3/4 inch pancakes.  You should have 8 pancakes.  Cook until golden brown on the bottom, 6-7 min, then flip and continue to cook until cooked through, another 6-7 min.  If 2 batches are necessary, heat remaining oil and repeat.

While the pancakes cook, combine sauce ingredients in a small bowl and stir.  Spread 1.5 tsp of the sauce on each pancake, sprinkle with scallions, and serve hot.  Serves 4 (2 pancakes each).

Nutritional Info:
Calories: 360
Fat: 15 grams
Protein - 24g
Carbs - 35 g
Fiber - 6g
Cholesterol - 300 mg
Sodium - 640 mg

Wok-Charred Lettuce and Spinach Noodle Stir Fry with Shrimp

I'll be honest - I wasn't sure about this recipe.  It's from a new cookbook, called Weeknight Wonders by Ellie Krieger, and it's got SAUTEED LETTUCE, for god's sake.  Sounded a little wierd, but I gave it a try, and I loved, loved, loved it.  It's a good, healthy Asian stir fry with just a bit of a bite to it.  Have happily been eating leftovers for days.  I have since made a second recipe from the book, just as good (posting that next), so I think this one's a winner.

Ingredients:

• 8 oz spinach fettucine
• 1 1/2c fish stock or vegetable broth
• 2 TB low sodium soy sauce
• 4 tsp corn starch
• 1 tsp chili-garlic sauce (sriracha)
• 2 small hearts of romaine lettuce (0.25 lb)
• 4c baby spinach leaves
• 1 large shallot (2.5 oz)
• 3 whole cloves garlic (can't use pre-minced)
• 3/4 lb medium shrimp, peeled and deveined
• 2 TB canola oil
• 1/4 tsp salt
• 1/4 tsp black pepper

Directions:
Bring a large pot of water to boil.  Add pasta and cook for one minute less than the directions on the box indicate.  Drain and reserve.

In a small bowl, whisk together fish stock, soy sauce, corn starch, sriracha.  Cut the romaine into 1-inch pieces (including the white portions toward the bottom).  Coarsely chop the spinach if leaves are large.  Thinly slice the shallot and the garlic.  Rinse and pat the shrimp dry with a paper towel.

Heat 1 TB of oil in a large skillet or wok (14") over med-high heat.  Season the shrimp with salt and pepper and cook in the pan until pink.  Remove the shrimp from the pan and reserve.  Add the remaining 1TB of oil to the pan, add the shallot and garlic, and cook till fragrant, 1-3 min. Add the romaine and cook till the edges are charred, 3-4 minutes.  Add the spinach and cook until just wilted (30 sec).  Return the shrimp & fettucine to the pan, add the fish stock mixture, and cook, stirring, until the liquid reduces and thickens, 1-2 min.

Serves 4, nutritional information:
Calories: 410
Fat - 10g
Protein - 28g
Carbs - 54 g
Fiber - 5 g
Cholesterol - 130 mg
Sodium - 680 mg

Green Chile Chicken Enchiladas

Woo-hoo. These are amazing. I made these for the first time tonight and got huge compliments all around. They are also pretty easy for homemade enchiladas. Yum.

Filling

• 1/2 sweet onion, chopped



• 12 oz shredded herbed chicken (HEB has this in the meat aisle, with the prepared meatloaves, etc.)



• 1/2c shredded cheddar cheese



• 1/2c shredded mexican cheese blend

Sauce

• 2/3 c reduced fat milk



• 1/4 c egg beaters



• 1/4 c chopped cilantro



• 11oz can tomatillos



• 4.5 oz can diced green chiles undrained



• Pinch of salt

Remaining Ingredients

• 8 corn tortillas



• 1/2 c shredded cheese



• 1/4 c crumbled queso fresco

Spray pan with cooking spray, and cook chopped onion until soft. Add chicken and stir. Remove from heat and stir in cheese. Set aside.

Pour all sauce ingredients into a blender or food processor, and puree until smooth. Set aside.

Boil 1 inch of water in a medium sized skillet. Use a tongs to dip each of the tortillas in the water, not leaving them in too long. After removing each tortilla in the water, put it in a 11x17 glass or ceramic casserole dish. Add 1/2 cup of the filling to the tortilla, roll tightly and repeat with the next tortilla.

Once all tortillas are filled, pour sauce over top of all tortillas. Cover with foil, and bake at 375 degrees for 20 minutes. Then, uncover, and sprinkle with remaining cheese. Bake for an additional 10 minutes, uncovered. Yields 4 servings, 2 enchiladas each.

Nutritional Information
Amount per serving
Calories: 502
Calories from fat: 30%
Fat: 16.6g
Saturated fat: 8.4g
Monounsaturated fat: 3.7g
Polyunsaturated fat: 2g
Protein: 47.6g
Carbohydrate: 40g
Fiber: 4.6g
Cholesterol: 114mg
Iron: 3mg
Sodium: 725mg
Calcium: 598mg

Spiced Pork Tenderloin with Sautéed Apples

Made this one tonight and it's really very good. The sweet treatment on the pork and savory treatment on the apples is a nice contrast. Also, one tip - make this in a stainless or cast iron skillet, so you get some nice browned bits into the sauce. It feels like a good Fall dish.

• 3/8 teaspoon salt


• 1/4 teaspoon ground coriander


• 1/4 teaspoon freshly ground black pepper


• 1/8 teaspoon ground cinnamon


• 1/8 teaspoon ground nutmeg


• 1 pound pork tenderloin, trimmed and cut crosswise into 12 pieces


• Cooking spray


• 2 tablespoons butter


• 2 cups thinly sliced unpeeled Braeburn or Gala apple


• 1/3 cup thinly sliced shallots


• 1/8 teaspoon salt


• 1/4 cup apple cider


• 1 teaspoon fresh thyme leaves

1. Heat a large cast-iron skillet over medium-high heat. Combine first 5 ingredients; sprinkle spice mixture evenly over pork. Coat pan with cooking spray. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove pork from pan; keep warm.
2. Melt butter in pan; swirl to coat. Add apple slices, 1/3 cup shallots, and 1/8 teaspoon salt; sauté 4 minutes or until apple starts to brown. Add apple cider to pan, and cook for 2 minutes or until apple is crisp-tender. Stir in thyme leaves. Serve apple mixture with the pork.

Nutritional Information
Amount per serving

Calories: 234
Fat: 9.7g
Saturated fat: 5g
Monounsaturated fat: 3.2g
Polyunsaturated fat: 0.7g
Protein: 24.4g
Carbohydrate: 12.3g
Fiber: 1.5g
Cholesterol: 89mg
Iron: 1.7mg
Sodium: 394mg
Calcium: 18mg

Beef Tenderloin Steaks with Port Reduction and Blue Cheese

Hubba, hubba. This recipe was amazing. I happily ate leftovers for days. You definitely need a veggie with it, though since the portions are not so huge. One other tip: really wait for the sauce to cook down. Mmmnn.

• 4 (4-ounce) filet mignon steaks, trimmed



• 1/4 teaspoon salt



• 1/4 teaspoon black pepper



• Cooking spray



• 3/4 cup port or other sweet red wine



• 2 tablespoons jellied cranberry sauce



• 2 tablespoons fat-free, less-sodium beef broth



• 1/8 teaspoon salt



• 1/8 teaspoon black pepper



• 1 garlic clove, minced



• 2 tablespoons crumbled blue cheese

1. Heat a large cast-iron skillet over medium-high heat. Sprinkle steaks with 1/4 teaspoon salt and 1/4 teaspoon pepper; coat steaks with cooking spray. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Remove steaks from pan; keep warm.
2. Add port, cranberry sauce, broth, 1/8 teaspoon salt, 1/8 teaspoon pepper, and garlic to pan, scraping pan to loosen browned bits. Reduce heat, and cook until liquid is reduced to 1/4 cup (about 4 minutes). Serve steaks with sauce; top with cheese.
Nutritional Information
Amount per serving

Calories: 282
Calories from fat: 33%
Fat: 10.2g
Saturated fat: 4.1g
Monounsaturated fat: 3.8g
Polyunsaturated fat: 0.4g
Protein: 24.7g
Carbohydrate: 9.8g
Fiber: 0.2g
Cholesterol: 73mg
Iron: 3.3mg
Sodium: 361mg
Calcium: 35mg

Wasabi and Panko-Crusted Pork with Gingered Soy Sauce

This is one of three new recipes I just made this week out of Cooking Light, and they are all fantastic and easy to make. On this one, I will use more wasabi than they suggest next time I make it. And, Panko are a little pricey, but definitely make a difference vs. bread crumbs. But, don't buy sake - sherry cooking wine worked fine and was much cheaper. Yum.

• 2/3 cup panko (Japanese breadcrumbs)


• 1 large egg white, lightly beaten


• 4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)


• 1 teaspoon peanut oil Cooking spray


• 1/8 teaspoon salt


• 1 tablespoon bottled ground fresh ginger (such as Spice World)


• 1/3 cup fat-free, less-sodium chicken broth


• 2 tablespoons sake or dry sherry


• 2 tablespoons low-sodium soy sauce


• 2 teaspoons sugar


• 1 teaspoon wasabi paste


• 1/3 cup thinly sliced green onions

Place panko in a shallow dish. Place egg white in another shallow dish. Dip pork in egg white; dredge in panko.
Heat peanut oil in a large nonstick skillet coated with cooking spray over medium-high heat; add pork. Cook for 4 minutes on each side or until done. Remove pork from pan; sprinkle with salt.
Reduce heat to medium. Add ginger to pan; cook 30 seconds, stirring constantly. Combine broth and the next 4 ingredients (through wasabi) in a small bowl, stirring well with a whisk. Add broth mixture to pan, scraping pan to loosen browned bits. Stir in green onions. Spoon sauce over pork.

Nutritional Information
Amount per serving

Calories: 215
Calories from fat: 28%
Fat: 6.8g
Saturated fat: 2.1g
Monounsaturated fat: 2.9g
Polyunsaturated fat: 0.8g
Protein: 24.5g
Carbohydrate: 10.8g
Fiber: 0.9g
Cholesterol: 65mg
Iron: 1.1mg
Sodium: 454mg
Calcium: 15mg

Pork Chops with Sweet Corn Relish

I haven't posted a recipe for a while, but this one was such a winner that I couldn't resist! The relish in this was so delicious that I ate the leftovers the next day as a separate vegetable. Yum!

• 2c corn kernels
• 1/2 green bell pepper, seeded & chopped
• 1/2 red bell pepper, seeded & chopped
• 1/4c chopped red onion
• 2 TB sugar
• 2TB cider vinegar
• 1/4 tsp ground cinnamon
• 1/8 tsp ground ginger
• 3/4 tsp salt
• 1/4 tsp pepper
• 4x 40z boneless pork loin chops
• 2 tsp canola oil

Combine the corn, peppers, onion, sugar, vinegar, cinnamon, ginger, 1/2 tsp salt and 1/8 tsp pepper in a saucepan. Cook over medium heat, stirring occasionally, until heated through, 5-10 min.

Sprinkle pork chops with the remaining salt & pepper. Heat the oil in a large nonstick skillet over medium-high heat. Add the chops and cook until browned and cooked through, about 3 min on each side.

4 servings, 6 points each (on the old system, don't have all the points plus stuff figured out yet)

307 calories, 10g fat, 3g fiber, 29g protein,