Portabella "Steak" Sandwiches with Umami Sauce
To find more similar recipes, type into your browser the following:
Nutrition Source from Harvard School of Public Health
That will take you to the website then, click on "Recipes" on the lefthand side. Then click on "Home Recipes" in the red box.
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Portabella "Steak" Sandwiches with Umami Sauce
Serves 4
Umami is the Japanese term for deliciousness. The umami flavor in certain foods comes from glutamic acid, an amino acid associated with savory or meaty flavors. Mushrooms contain a significant amount of glutamic acid and are considered an umami-rich food. Other umami-rich foods include tomatoes, aged cheeses like Parmeggiano Reggiano, and fermented foods like fish sauce and soy sauce. This recipe aggregates a number of umami-rich foods to create a savory, meat-free sandwich.
For umami sauce
•¼ cup mayonnaise
•1 ½ teaspoons reduced sodium or “lite” soy sauce
•½ teaspoon Dijon-style mustard
For caramelized onions
•1 medium white or yellow onion, sliced
•1 tablespoon extra virgin olive oil
•½ teaspoon dried thyme
For portabella mushrooms
•4 large portabella mushroom caps, stems removed
•1 tablespoon extra virgin olive oil
•3 teaspoons reduced sodium or “lite” soy sauce
•3 teaspoons balsamic vinegar
•4 whole grain rolls, toasted or warmed on the grill
Preheat your grill to medium high.
In a small bowl combine the mayonnaise, soy sauce, and mustard. Set aside
In a medium sauté pan over medium high heat combine the onions and olive oil. Cook for 10–12 minutes, or until onions are brown and have developed caramelized flavor. Add the thyme, cook for additional 30 seconds, remove from heat, and set aside
Brush the portabella mushroom caps with olive oil on both sides. Grill 3–4 minutes per side, or until tender.
Assemble your sandwiches by placing a mushroom cap on the bottom of each bun. Top the mushroom with about ¼ cup caramelized onions and 1 tablespoon of the umami sauce. Place the top bun on each sandwich and serve.
Calories: 280 ⁄ Protein: 6 g ⁄ Carbohydrate: 24 g ⁄ Fiber: 4 g ⁄ Sodium: 450 mg ⁄ Potassium: 450 mg
Saturated fat: 3 g ⁄ Polyunsaturated fat: 7 g ⁄ Monounsaturated fat: 8 g ⁄
Trans fat: 0 g ⁄ Cholesterol: 5 mg
High Protein Chocolate Mousse
Gods gift to the cut!!! Ive been toying with this recipe and my original plan was to get more of an ice-cream texture but instead came out with more of a mousse substance.
1 Serving 1/3 Fat Cottage Cheese
1 Scoop Dyamatize Chocolate Whey
1 Scoop ON Chocolate Supreme Casein
2 Servings of Sugar Free Strawberry Preserve
2 Egg Whites
Dash of Vanilla Extract
Put all that in a blender and work it till it becomes liquid and once it begins to mix on its own just let it go for 5 mins or so to get it as thin as possible. It will actually start off very dark and after a while becomes much lighter in color. Then freeze and take out about 20 mins before eating=HEAVEN especially with some blueberries/raspberries on top.
Amazing Fruit Protein Shake
Okay, so I LOVE my chocolate whey protein, but sometimes I wish I could find a good fruit flavored protein or something a little different since I'm not always in the mood for straight chocolate, and personally I'm not a big fan of vanilla and cookies and cream. So, I had a brilliant idea, just make my own! It's extremely simple:
1/2 Cup Fresh Blueberries
About 6 Whole Fresh Strawberries (cut the leaves off of course)
1/2 Cup Milk (tastes better, but you can do water for less fat)
1/2 to 1 scoop of your favorite whey protein
Put in a blender to liquefy, let set if foamy, blend again, let set, fridge if needing colder, and ENJOY!!!
flank steak!! really really good!
buy a nice piece of flank steak.
1. get a cutting board and a meat hammer.
2. cut the steak into pieces, hammer top side.
3. add some sea salt, fresh cracked pepper, onion powder and garlic powder.
4. flip and pound the other side and repeat step 3.
5. coat george foreman on electric grill with extra virgin olive oil.
6. let heat up then put steak on.
Leave steak on until preferred reediness is obtained.
THIS IS MY OWN RECIPE PLEASE DONT COPY THANKS!
I make this for either breakfast, or pre-workout meal
1/2 cup oatmeal
- in oatmeal add 1tbsp flaxmeal & Cinnammon to taste
put in bowl
then layer in this order:
more cinnamon(to taste)
Flax seed (adds a nice crunch to it)
1/2 banana sliced and layered on top of oatmeal
1/2 cup raisins
1/2 cup dannon fat free vanilla yogurt
1/2 cup frozen berries
let stay in fridge over night....makes a a very tasty preworkout bowl of energy when combined with a whey shake....or a stand alone breakfast even
From: Gen’s Guiltless Gourmet website
Vegan Cowboy Beans.
This is a fun vegan recipe. You can always use turkey bacon as a lower fat substitution for regular bacon if you prefer.
Ingredients:
1 8oz can Black Beans
1 8oz can Kidney Beans
1 8oz can Garbanzo Beans
1 8oz can White Beans
1/2 cup ketchup
2/3 cup BBQ sauce (recipe follows)
1 TBS molasses
1 TBS Louisiana style hot sauce
3 slices vegan bacon, chopped
1/2 onion chopped
1 TBS fresh minced garlic
1 TBS brown sugar
1/2 tsp Salt
Pepper Grinder
Preparation:
Partially drain each can of beans and add to a slow cooker or crockpot. Mix in the remainder of the ingredients. Put on the “high” setting for 4 hours (make sure to read the directions for your particular slow cooker).
HOMEMADE BBQ SAUCE
Depending where you are in the world, some condiments are difficult to come by. This is a recipe for good old American barbeque sauce!
Ingredients:
1/4 Cup tomato sauce
1 TBS Louisiana style hot sauce
1 TBS molasses
1/3 cup organic brown sugar
1 TBS prepared mustard
1 1/2 cup cider vinegar
1/4 tsp garlic powder
3/4 tsp salt
1/2 Tsp pepper
2 TBS warm water
1 TBS cornstarch
Directions:
Combine all ingredients in a saucepan over medium heat. Whisk together the water and cornstarch. Add the sauce to thicken and stir well. Simmer for about 10 minutes.
Healthy Recipe From The Mayo Clinic
You could add canned chicken instead of fresh if you have it.
More recipes can be found here:
[url]http://www.mayoclinic.com/health/weight-loss-recipes/RE00126[/url]
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"Gingery chicken noodle soup"
Serves 8
Ingredients
3 ounces dried soba noodles
1 tablespoon olive oil
1 large yellow onion, chopped
1 tablespoon peeled and minced fresh ginger
1 carrot, peeled and finely chopped
1 clove garlic, minced
4 cups chicken stock or broth
2 tablespoons reduced-sodium soy sauce
1 pound skinless, boneless chicken breasts, chopped
1 cup shelled edamame
1 cup plain soy milk (soya milk)
1/4 cup chopped fresh cilantro (fresh coriander)
Directions
Bring a saucepan 3/4 full of water to a boil, add the noodles and cook until just tender, about 5 minutes. Drain and set aside until needed.
In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the ginger and carrot and saute for 1 minute. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the stock and soy sauce and bring to a boil. Add the chicken and edamame and return to a boil. Reduce the heat to medium-low and simmer until the chicken is cooked and the edamame are tender, about 4 minutes. Add the soba noodles and soy milk and cook until heated through; don't let boil.
Remove from the heat and stir in the cilantro. Ladle into warmed individual bowls and serve immediately.
Nutritional Analysis(per serving) Calories 184 Monounsaturated fat 2 g
Protein 22 g Cholesterol 33 mg
Carbohydrate 11 g Sodium 267 mg
Total fat 5 g Fiber 2 g
Saturated fat 1 g
Scrambled egg white with rolled oats and salsa.
Decided to experiment as i had some time on my hands yesterday.
6 egg white
6 tablespoons of lowfat milk
1 cup of rolled oats
a dash of garlic salt
a dash of dried oregano
store bought natural salsa.
Cook the oats 1st.
Beat the white with the milk.
Olive oil on to pan.
Pour in the white and scrambe it a little.
Drain the water and add in the oats.
Scramble a bit more.
Add salt and herb.
Scramble till preferred doneness.
Plate it and top off with some spicy salsa.
[img]http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs253.snc4/39994_455609408884_560948884_6533447_7631484_n.jpg[/img]
