Tuesday, May 25, 2010

Gyudon (beef bowl)

A beef bowl is called “gyudon” in Japanese. “Gyu” means beef and don is short for “donburi” which is food served on top of rice in a bowl. Many gyudon recipes are using hon-dash powder for the dash soup stock. But the Hon-Dash powder contains MSG. My recipe is much healthier.

Yield: 4 servings Time: 20 minutes


  • 1lb of thin sliced beef (chadolbaegi-Korean Beef Brisket)
  • 1 medium onion (sliced)
  • 4 bowls of steamed rice
  • 1 cup dashi soup stock*
  • 4 Tbsp soy sauce
  • 2 Tbsp Mirin
  • 2 Tbsp sugar
  • 2 Tbsp sake
  • 0.3 oz minced ginger 

  1. Add mixed spices (soy sauce, sake, sugar) and beef in the saucepan and cook on high heat.
  2. When the beef is almost done, remove beef from the pan; set a side. 
  3. Add dashi stock and sliced onion, ginger in the saucepan, cover and cook for 2 minutes on medium heat.
  4. Reduce heat to low after it boils, cover and simmer for 5 to 6 minutes
  5. Return the beef to the pan and mix well with onions.
  6. Serve it a bowl of steamed rice with juice in the saucepan

Makes 4 cups

4 cups water
16 — 20 square inches of kombu* or 2 or 3 pieces of 3" dashima*
1/2 cup (2oz.) loosely packed katsuobushi (shaved bonito)
1. Place the water and the kombu in a pot and let the kombu soak for about 15 minutes.  Place the pot over medium heat.  Right before the water starts to boil (watch for bubbles starting to break around the edge of the pot), remove the pot from the heat and scatter the katsuobushi over the surface of the water.
2. After 3 or 4 minutes (the katsuobushi will have sunk to the bottom of the pot by this point), strain the stock through a strainer lined with a tightly woven cotton cloth or a coffee-filter.
3. Refrigerate the stock in a tightly covered container for up to 4 days in the refrigerator.**
* If you would like to weigh out your kombu (I usually eyeball it)–somewhere between 0.45-ounces or 0.6 ounces (13-18 grams) is good!  Of course, you can always go with more or less depending on your tastes.
** Sources disagree on whether ichiban dashi can be frozen.  Some say that it can be frozen, while others argue that the stock loses its aroma/flavor when frozen, so it’s best to use it when it’s fresh.  It’s up to you!

Sunday, May 23, 2010

Blackened Tilapia

For Fish:
4 tilapia fillets
2 tablespoons grapeseed oil
1/2 lemon, juiced

Blackening Spice:
3 tablespoons smoked paprika
1 teaspoon salt
1 tablespoon onion powder
1 teaspoon ground black pepper
1 teaspoon cayenne pepper
1 teaspoon dried ground thyme
1 teaspoon dried oregano
1/2 teaspoon garlic powder

In a small bowl combine all of the spices. Press a heaping tablespoon of the spice mix onto each fillet so that both sides are liberally coated. Allow the fish to sit for 15 minutes at room temperature prior to cooking.

In a large skillet, heat the oil over medium-high heat. Once the oil is almost smoking, add the fillets and cook for 2 to 3 minutes on each side. Sprinkle with lemon juice and transfer the fillets to serving platter.

Chilpotle Slaw

Serve: 4 Cook: 10 minutes


  • 2 teaspoons finely chopped chipotle pepper in adobo sauce (wear gloves please!)

  • 1/2 cup mayonnaise (or 1/2 cup plain yogurt plus 2 Tablespoons mayonnaise, or 1/2 cup sour cream or 1/4 cup sour cream plus 1/4 cup mayonnaise)

  • 1 tablespoon honey

  • 1 tablespoon lime juice

  • 1/4 pound shredded white cabbage (about 1 cup)

  • 1/4 pound shredded red cabbage (about 1 cup)

  • 1/4 cup finely chopped red onions

  • 1/4 cup chopped green onions


  1. Make the Chipotle Slaw by combining the chipotle pepper, mayonnaise, honey and lime juice in a large mixing bowl. *If you are using the plain yogurt, put the yogurt into a strainer lined with apaper towel and place over a bowl to drain and thicken for 20 minutes.

  2. Stir well, then add the shredded cabbage, red onions, green onions and stir to thoroughly combine.

  3. Season with the remaining 1/4 teaspoon of salt, and refrigerate until ready to eat.

Saturday, May 22, 2010

Steak and Eggs Burritos

My husband loves the steak & egg burritos from Jack in the Box. I try to copy theirs. This recipe will make a large batch of the burrito fixins that you can freeze, or store in the refrigerator so that you can make great breakfast burritos whenever you please.

Serve: 12 Cook: 40 mins.

3-4 top sirloin steaks
1 Tbsp. olive oil
1 cup chunky salsa
2 Tbsp. ground cumin
2 Tbsp. garlic salt
1 cup fresh cilantro, finely chopped
2 cups Mexican cheese blend
15 eggs or 32 oz. egg substitute
1/2 box of frozen hash brown patties (5 patties)
12 large flour tortillas
1 can of diced tomaoes & green chiles
a pinch of chilpotle salsa


  1. Preheat oven to 350 degrees.
  2. In a medium mixing bowl combine olive oil, salsa, cumin, garlic salt, and cilantro.
  3. Place steaks in a shallow baking dish. Pour mixture over steaks.
  4. Place in oven for 15-20 minutes or until they reach desired doneness.
  5. Transfer the steak to a cutting board. Cover it loosely with foil and let rest for 10 minutes before carving.
  6. Preheat oven to 350 degrees F. Wrap tortillas in foil (about 4 in a batch) and heat in the oven for 5 to 10 minutes.
  7. Mean time, pan fry hash browns on medium heat, 5 minutes per side. Let it cool; cut into strips; set a side.
  8. While the steak is resting, cook the eggs. Pour desired amount of eggs into non-stick skillet over medium heat. Stir gently until eggs are set and slightly moist. Set a side.
  9. In a small bowl, mix diced tomatoes and a pinch of chilpotle salsa.
  10. To serve, divide eggs evenly among the tortillas. Add steaks & hash browns. Sprinkle each with about 2 tablespoons cheese and 1 tsp. salsa and roll up.
  11. Serve with tomato Salsa and sour cream.

Aged Black Garlic

It’s matte-black and gooey-soft with a chewyishy texture. It’s sweet, mild, caramelly and reminds me of molasses. Black garlic also boasts additional antioxidants when compared to regular garlic. This article will get you going on how to make your very own black garlic by simply fermenting garlic in a warm rice cooker. Black garlic is an unusual delight to eat as a side or incorporate into a meal.

Time: 17 days

  • 15~30 whole garlic bulbs
  1. Make sure the rice cooker can be set to a warm setting.

  2. Place the entire garlic bulb inside a rice cooker and allow the garlic ferment for 10days. Try not to disturb the garlic during the fermentation.

  3. After 10 days, Black garlic is placed on wire racks to cool and dry over the course of one week. Again. Make sure the location should be dry and cool, no direct sunlight.

  4. Enjoy the wonderful and tasty treat of home brew black garlic!
You will smell the garlic a mile away – quite literally.....

Sunday, May 16, 2010

Mint-Cilantro Chutney

This recipe makes a generous amount of the fresh herb chutney
Serve the Tandoori-Spiced Grilled Shrimp with basmati rice or naan (Indian flatbread) heated on the grill.


1/2 cup loosely packed fresh mint leaves
1/2 cup loosely packed fresh cilantro leaves
1/2 cup chopped onion
2 tablespoons fresh lemon juice
1 teaspoon ground cumin
1/4 teaspoon salt
1 serrano chile, seeded and chopped
1 garlic clove


To prepare chutney, combine mint and remaining ingredients in a food processor; process until smooth. Serve with skewers.

Grilled Tandoori Chicken


  • 5-6 (3.5 to 4 pound) skinless, boneless chicken thigh or breast
  • 2 tablespoons vegetable oil
  • 1/2 cup chopped white onion
  • 2 tablespoons chopped garlic
  • 2 tablespoons chopped ginger
  • 1 teaspoon finely chopped serrano or jalapeno pepper, stem and seeds removed
  • 1 tablespoon paprika
  • 11/2 teaspoons salt
  • 1 teaspoon ground cumin
  • 1 teaspoon turmeric
  • 1 teaspoon ground coriander
  • 1 teaspoon garam masala
  • 1/2 teaspoon cayenne
  • 1/2 cup plain yogurt
  • 1 tablespoon fresh lemon juice


  1. With a fork, prick holes in the chicken pieces. Place the chicken in a plastic bag.

  2. In a blender, combine the oil, onion, garlic, ginger, pepper, and process on high speed to a paste. Add the paprika, salt, cumin, turmeric, coriander, garam masala, and cayenne, and process until well blended. Add the yogurt and lemon juice, and process to a smooth sauce, scraping down the sides to combine all the ingredients. Pour the marinade over the chicken. Turn to coat evenly, rubbing the marinade into the chicken. Close it tightly, refrigerate for at least 4 hours, and up to 24 hours, turning occasionally.

  3. Preheat a grill.

  4. Remove the chicken from the marinade. Place on the grill and cook for 8 to 10 minutes on the first side. Turn, baste as needed, and cook on the second side for 8 to 10 minutes. Turn and continue cooking, as necessary until the chicken is cooked through, but still tender, about 25 to 30 minutes.


Parmesan Baked Orange Roughy

  • 2 (4 ounce) fillets orange roughy

  • 1/4 lemon juice

  • 1/4 cup grated Parmesan cheese

  • 1 Tbsp. butter, softened

  • 2 Tbsp. prepared Dijon mustard mayonnaise blend

  • 1 large clove garlic, minced

  • pinch of paprika

  • pinch of salt (optional)

  1. Preheat the oven's broiler and set the oven rack about 6 inches from the heat source.

  2. Place the orange roughy filets on the broiler pan and squeeze the lemon over the top of the fish. Broil the filets in the preheated oven for about 6 to 8 minutes.

  3. Combine parmesan, butter, dijon & mayo mixture, garlic, and (salt) in a small bowl. Remove the fish from the oven and spread the cheese mixture on top of the filets. Sprinkle with paprika.

  4. Broil until the topping is lightly browned and the fish flakes easily with a fork, about 3-5 minutes.

Parmesan Baked Orange Roughy @ Group Recipes

Saturday, May 1, 2010

Veggies with Yogurt Dill Dip

1/2 cup non-fat Greek yogurt
2 tsp Dijon mustard
2 tsp fresh Dill
1 shallot

Cut/slice fresh vegetables (red bell peppers, cherry tomatoes, baby carrots and celery).
Scoop yogurt into bowl.
Finely chop shallots.
Add shallots, dill and mustard.
Mix ingredients together until blended.
Dip veggies!

Nutritional Information
80 calories 15 grams of protein
0 grams of fat
0 grams of carbohydrates [fat-free yogurt]

Perfect Oatmeal

A perfect way to start the day! And who would have thought that a bowl of oatmeal could provide over half of the daily value for those hard-to-find omega-3 fatty acids as well as 109% of the daily value for manganese. Enjoy!

Serves 2

Prep and Cook Time: 15 minutes

  • 2 1/4 cups water
  • dash salt
  • 1 cup regular rolled oats
  • 1/2 tsp cinnamon
  • 1/4 cup dried cranberries or blueberries
  • 1/4 cup chopped walnuts
  • 1 TBS flaxseeds
  • 1 TBS blackstrap molasses
  • 1 cup milk or dairy-free milk alternative


  1. Combine the water and salt in a small saucepan and turn the heat to high.
  2. When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes.
  3. Add cinnamon, cranberries, walnuts, and flaxseeds. Stir, cover the pan, and turn off heat.
  4. Let set for 5 minutes.
  5. Serve with milk and molasses.