Healthy Vegetable Fried Rice

by Anjali @ The Picky Eater on July 19, 2014

Egg Fried Rice

Fried rice has always been one of mine and the husband’s favorite Asian dishes. I usually avoid it at restaurants because it’s just full of fat, made with white rice (empty calories!) and is so easy to eat a ton of without even realizing it. I was convinced that I could make a healthier version of fried rice that still tasted as sinful as the original recipe. The husband was skeptical.

But with a few secret swaps: tofu and edamame for the egg/meat traditionally used, and brown rice instead of white rice — this recipe turned out great! Thanks to the veggies, lean protein and healthy grains, this dish is also a one-pot meal. Hope you like it as much as we did!

Healthy Fried Rice with Edamame, Veggies, and Tofu

Yield: 6 servings

Calories per serving: 240

Fat per serving: 5.8g

Nutritional Info Per Serving: 240 Calories, 5.8g Fat (1g Saturated), 320.2mg Sodium, 38.3g Carbs, 4g Fiber, 2.7g Sugar, 9.5g Protein

Ingredients

  • 1 tbsp olive oil
  • 3 large cloves garlic, minced
  • 1 tbsp minced ginger
  • 1/2 cup - 3/4 cup diced red onion
  • 4 cups leftover cooked brown rice (or freshly cooked minute brown rice)
  • 3/4 cup finely diced red pepper (Equals about 1 red pepper)
  • 1/8 cup frozen peas
  • 1/4 cup shredded carrots
  • 3/4 cup cooked, shelled edamame (I use the frozen kind and just defrost it - works great)
  • 1/2 cup fresh or frozen, thawed, corn
  • 6 ounces firm tofu, cut into 1/4-inch cubes 
  • 3 tbsp low-sodium soy sauce
  • 2-3 tbsp Thai Red Curry Sauce (I use Trader Joe's version)
  • 1/8 cup sliced green onion (for topping)

Directions

  1. Heat 1 tablespoon of oil in a wok or large skillet until very hot (over medium high heat)
  2. Add the garlic, red pepper, onion, and ginger and cook, stirring, until softened and aromatic, about 2 to 3 minutes.
  3. Add the rice, edamame, corn, carrots, peas and tofu and cook, stirring, until heated through, about 5 minutes.
  4. Add the soy sauce and incorporate thoroughly
  5. When cooking is almost complete, add the Thai Red Curry Sauce and top with green onion. 
http://pickyeaterblog.com/healthy-vegetable-fried-rice-with-edamame-veggies-tofu/

 

 

{ 16 comments }

Healthy Pumpkin Ravioli with Gorgonzola Sauce

by Anjali @ The Picky Eater on July 7, 2014

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Photo courtesy of CookingLight

The husband and I are both suckers for pumpkin or butternut squash ravioli. Whenever it appears on a restaurant menu we are all over it! It’s a great indulgence once in a while, but not always the healthiest option because most restaurants add a lot of extra butter or oil to the recipe and the ravioli is usually topped with a “brown butter sauce” or a “cheese sauce.” All delicious things for your tastebuds, but not so great for your waistline!

I had always wanted to make ravioli from scratch at home, so when I found this recipe from CookingLight, I decided to give it a shot. Healthy pumpkin ravioli — it almost seemed too good to be true! I wasn’t sure I’d be able to get those same creamy, rich flavors with a lightened up recipe, but this recipe was amazing. It tasted just like the restaurant versions, and the husband was totally impressed. I made a few modifications to the CookingLight recipe, so my version is below.

The best part: each serving is only 250 calories. Serve it up with a side salad of mixed greens, and you’ve got yourself a perfect meal.

The Ingredients

  • 1.25 cups canned pumpkin (about one 15 oz can)
  • 2 tbsp dry whole wheat breadcrumbs
  • 2 tbsp fresh grated Parmesan cheese
  • 1/2 tsp salt
  • 1/2 tsp minced fresh sage
  • 1/4 tsp freshly ground black pepper
  • 1/8 tsp ground nutmeg
  • 30 round wonton wrappers
  • 1 tbsp cornstarch
  • Cooking spray
  • 1 cup fat-free milk
  • 1 tbsp all-purpose flour
  • 1.5 tbsp butter
  • 1/2 cup (2 ounces) crumbled Gorgonzola cheese
  • 3 tbsp chopped walnuts, toasted
1 1/4  cups  canned pumpkin
2  tablespoons  dry breadcrumbs
2  tablespoons  fresh grated Parmesan cheese
1/2  teaspoon  salt
1/2  teaspoon  minced fresh sage
1/4  teaspoon  freshly ground black pepper
1/8  teaspoon  ground nutmeg
30  round wonton wrappers
1  tablespoon  cornstarch
Cooking spray
1  cup  fat-free milk
1  tablespoon  all-purpose flour
1 1/2  tablespoons  butter
1/2  cup  (2 ounces) crumbled Gorgonzola cheese
3  tablespoons  chopped hazelnuts, toasted

The Directions

Step 1: Spoon pumpkin onto several layers of heavy-duty paper towels, and spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a medium bowl using a rubber spatula. Stir in breadcrumbs, Parmesan, salt, minced sage, pepper, and nutmeg.

Step 2: Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to keep from drying), spoon 2 teaspoons pumpkin mixture into the center of wrapper.

iStock_000031697492Small

Step 3: Brush edges of wrapper with water and fold in half, pressing edges firmly with fingers to form a half-moon. Place on a large baking sheet sprinkled with cornstarch. Repeat procedure with remaining wonton wrappers and pumpkin mixture.

iStock_000039304160Small

Step 4: Fill a large Dutch oven with water; bring to a simmer. Add half of ravioli to pan (cover remaining ravioli with a damp towel to keep from drying). Cook 2 minutes or until done (do not boil), stirring gently. Remove ravioli with a slotted spoon; lightly coat with cooking spray, and keep warm. Repeat procedure with remaining ravioli.

Step 5: To improve the texture of the ravioli, heat a pan over medium heat, spray it lightly with cooking spray, and pan-fry the ravioli for a couple minutes on each side.

Step 6: Combine milk and flour in a saucepan, stirring with a whisk. Bring to a boil; cook for 1 minute or until thick, stirring constantly. Remove from heat. Add butter, stirring until butter melts. Gently stir in Gorgonzola.

Step 7: Place 5 ravioli in each of 6 shallow bowls, and drizzle each serving with 3 tablespoons Gorgonzola mixture. Sprinkle each serving with 1 1/2 teaspoons walnuts. Serve immediately.

Healthy Pumpkin Ravioli with Gorgonzola Sauce

Total Time: 1 hour, 40 minutes

Yield: 6 servings

Serving Size: 5 ravioli, 3 tbsp Gorgonzola mixture, 1.5 tsp waln

Calories per serving: 250

Fat per serving: 9.1g

Nutritional Info Per Serving: 250 Calories, 9.1g Fat (4.5g Saturated), 636mg Sodium, 33g Carbs, 9.5g Protein, 3.1g Fiber

Ingredients

  • 1.25 cups canned pumpkin (about one 15 oz can)
  • 2 tbsp dry whole wheat breadcrumbs
  • 2 tbsp fresh grated Parmesan cheese
  • 1/2 tsp salt
  • 1/2 tsp minced fresh sage
  • 1/4 tsp freshly ground black pepper
  • 1/8 tsp ground nutmeg
  • 30 round wonton wrappers
  • 1 tbsp cornstarch
  • Cooking spray
  • 1 cup fat-free milk
  • 1 tbsp all-purpose flour
  • 1.5 tbsp butter
  • 1/2 cup (2 ounces) crumbled Gorgonzola cheese
  • 3 tbsp chopped walnuts, toasted

Directions

  1. Spoon pumpkin onto several layers of heavy-duty paper towels, and spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a medium bowl using a rubber spatula. Stir in breadcrumbs, Parmesan, salt, minced sage, pepper, and nutmeg.
  2. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to keep from drying), spoon 2 teaspoons pumpkin mixture into the center of wrapper.
  3. Brush edges of wrapper with water and fold in half, pressing edges firmly with fingers to form a half-moon. Place on a large baking sheet sprinkled with cornstarch. Repeat procedure with remaining wonton wrappers and pumpkin mixture.
  4. Fill a large Dutch oven with water; bring to a simmer. Add half of ravioli to pan (cover remaining ravioli with a damp towel to keep from drying). Cook 2 minutes or until done (do not boil), stirring gently. Remove ravioli with a slotted spoon; lightly coat with cooking spray, and keep warm. Repeat procedure with remaining ravioli.
  5. To improve the texture of the ravioli, heat a pan over medium heat, spray it lightly with cooking spray, and pan-fry the ravioli for a couple minutes on each side.
  6. Combine milk and flour in a saucepan, stirring with a whisk. Bring to a boil; cook for 1 minute or until thick, stirring constantly. Remove from heat. Add butter, stirring until butter melts. Gently stir in Gorgonzola.
  7. Place 5 ravioli in each of 6 shallow bowls, and drizzle each serving with 3 tablespoons Gorgonzola mixture. Sprinkle each serving with 1.5 teaspoons walnuts. Serve immediately.

Notes

http://pickyeaterblog.com/healthy-pumpkin-ravioli-recipe/

{ 24 comments }

Fourth of July Recipe Roundup

July 1, 2014
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The Fourth of July is one of my favorite holidays. Outdoor parties, fireworks, great food, and my birthday (the next day) – it doesn’t get much better than that! Here are some of my favorite recipes for backyard get-togethers: they are healthy, light, summery, and absolutely delicious. Happy long weekend everyone! ** Starters and Sides […]

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Chocolate Macadamia Nut Truffles

June 25, 2014
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One of my guilty pleasures is chocolate covered macadamia nuts. Whenever our family would go to Hawaii, we would literally bring back boxes of the stuff – and enjoy them for weeks after we got home. But the problem was, each tiny piece of chocolate was 50-80 calories (depending on the brand) — and it […]

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Corn, Zucchini, and Onion Flatbread

June 20, 2014
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Summer vegetables are some of my favorite produce to cook with. Fresh corn, squashes and herbs – they are light and airy, with a nice texture and bite. Inspired by a recipe from CookingLight, I thought I’d create these easy-to-make weeknight flatbreads for dinner with, you guessed it: squash and corn for the toppings. I really wanted […]

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Black Bean and Sweet Potato Enchiladas

June 18, 2014
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Hi Everyone! I’m finally back from a mini-break I took to spend more time with Layla before my maternity leave ended. We spent lots of time hanging out as a family, seeing friends, and celebrating Layla’s 5 month birthday I can’t believe it has already been 5 months – time is just flying by. But now that […]

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