Tuna With Shiitake Mushrooms

This combination of tuna, shiitake mushrooms, and seasonings adds a wonderful Asian flavor to your Healthiest Way of Eating. Prep and Cook Time: 15 minutes Ingredients: 4 6 oz tuna steaks 1 TBS fresh lemon juice 1 cup minced scallion 3 medium cloves garlic, pressed 1 TBS minced fresh ginger 2 cups thickly sliced fresh shiitake mushrooms (remove stems) 1 TBS chicken broth 1 cup fresh squeezed orange juice 2 TBS soy sauce 2 TBS chopped cilantro salt and white pepper to taste Directions: 1.    Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 5 inches from the heat for about 10 minutes to get it very hot. 2.    Press garlic and let sit for 5 minutes to bring out its health-promoting benefits. 3.    Rub tuna with lemon juice and season with a little salt and white pepper. Set aside. 4.    Heat 1 TBS broth in a 10-12 inch stainless steel skillet on the stovetop. Healthy Sauté scallion, garlic, ginger, and mushrooms in broth for about 2 minutes, stirring constantly over medium heat. 5.    Add orange juice and cook for another 2 minutes. Add soy sauce and cilantro. 6.    Using a hot pad, pull out broiler pan and place tuna in hot pan and return pan to broiler. Keep in mind it is cooking rapidly on both sides, so it is done very quickly, usually in 2-3 minutes, depending on thickness. 7.    Place tuna on plates and pour mushroom sauce over each piece. Or you can lay a bed of mushroom sauce on each plate and place tuna on top. One of my favorite Healthiest Way of Eating recipes. The health-promoting omega-3 fatty acids from the halibut help to reduce inflammation and the shiitake mushrooms not only enhance the flavor of this recipe but also builds a strong immune system. Prep and Cook Time: 20 Minutes Ingredients: 3/4 lb halibut cut into 2 pieces 1/4 cups light vegetable broth 1/4 cup mirin rice wine* 3 medium cloves garlic, chopped 1 TBS soy sauce 1 TBS fresh lemon juice 1 TBS minced fresh ginger 2 cups fresh shitake mushrooms, sliced 1/4-inch thick 1 cup coarsely chopped scallion salt and white pepper to taste   *mirin is a sweet Japanese rice wine without the alcohol content; you can find it in many of your local health food stores or in the Japanese section of your local grocery store. Directions: 1.    Chop garlic and let sit for 5 minutes to enhance their health-promoting properties. 2.    Bring the broth and mirin wine to a simmer on medium-high heat in a 10-inch skillet. 3.    Add garlic, soy sauce, lemon juice, ginger, scallions, and mushrooms. 4.    Place halibut steaks on top, reduce heat to low and cover. Cook for about 5 minutes, depending on thickness (5 minutes for every 1/2" of thickness). Season with salt and pepper. Remove steaks and place on a plate. Spoon scallions and mushroom broth over fish and serve. North African Chicken & Vegetable Stew The spice blend of ginger, turmeric and cinnamon adds richness and is a healthful addition to this dish because of its anti-inflammatory properties. If you’re making it ahead, wait until just before serving to add the spinach; the acid in the tomatoes will discolor it. Serve with whole wheat couscous. 1 large onion, halved, thinly sliced (1 1/2 cups) 3 garlic cloves, minced 2 teaspoons olive oil 1 1/2 teaspoons ground ginger 1 1/2 teaspoons ground turmeric 1/4 teaspoon ground cinnamon 1 3/4 cups sliced carrots (1/2 inch) (4 medium) 1 3/4 lb. boneless skinless chicken thighs (about 8), cut into 1 1/2-inch pieces 1 (15-oz.) can garbanzo beans, drained, rinsed 1 (14.5-oz.) can lower-sodium chicken broth 1 (14.5-oz.) can diced tomatoes 3/4 cup raisins 1 (5-oz.) pkg. baby spinach (5 cups) 2 tablespoons lemon juice Harissa or Tabasco to taste* 1. Combine onion, garlic, oil, ginger, turmeric and cinnamon in medium microwave-safe bowl. Microwave on high 3 to 4 minutes or until onion and garlic are softened, stirring once. 2. Place carrots in bottom of 5- to 6-quart slow cooker; layer onion mixture, chicken and beans over carrots. Pour in broth and tomatoes. 3. Cook, covered, on high 3 1/2 to 4 hours or on low 6 to 8 hours, or until chicken is no longer pink in center and vegetables are tender. (For a thicker consistency, remove 1 cup garbanzo beans and coarsely mash with potato masher or fork; return to slow cooker.) Add raisins; cover and cook an additional 10 minutes. Stir in spinach until wilted; add lemon juice and harissa. Serve with additional harissa. PER SERVING: 285 calories, 8 g total fat (2 g saturated fat), 26.5 g protein, 29 g carbohydrate, 65 mg cholesterol, 375 mg sodium, 5.5 g fiber TIP *Harissa is a North African hot sauce made from chiles, garlic and spices. It can be found in specialty food stores or Middle Eastern markets. This spicy vegetable soup is full of flavor, and easy to prepare, and is the perfect addition to your Healthiest Way of Eating. It's a great way to incorporate a variety of vegetables into on meal and it actually gets better with time. Prep and Cook Time: 40 minutes Ingredients: 1 medium onion, minced 4 medium cloves garlic, chopped 2 TBS red chili powder 3 cups + 1 TBS chicken or vegetable broth 1 small to medium green bell pepper, diced into 1/4-inch pieces 1 small zucchini, diced into 1/4-inch pieces 1 cup finely chopped collard greens 1 15 oz can (BPA free) diced tomatoes 2 cups or 1 15 oz can (BPA free) black beans, rinsed 1 cup frozen yellow corn 1 4 oz can (BPA free) diced green chili 1 tsp dried oregano 1 tsp ground cumin 1/4 cup chopped pumpkin seeds 1/2 cup chopped fresh cilantro salt and pepper to taste Directions: 1.    Heat 1 TBS broth in a medium soup pot. Healthy Sauté onion, garlic, and green peppers in broth over medium heat for about 5 minutes, stirring often. 2.    Add red chili powder and mix in well. Add broth and tomatoes. Cook for another 5 minutes and add beans, corn, green chili, oregano, and cumin. 3.    Bring to a boil on high heat. Once it begins to boil, reduce heat to medium-low and simmer uncovered for 10 minutes longer. (Simmering uncovered enhances the flavor.) 4.    Add zucchini and collard greens and cook for 5 more minutes. Add chopped cilantro, pumpkin seeds, salt, and pepper. If you don't know what to serve for dinner tonight ... Try this chicken and asparagus combination in this recipe is a wonderful addition to your Healthiest Way of Eating. It not only tastes great but contains just 275 calories! Prep and Cook Time: 15 minutes Ingredients: 1 medium onion, cut in half and sliced medium thick 3 medium cloves garlic, pressed 1 TBS chicken broth 1 TBS minced fresh ginger 1 large boneless, skinless chicken breasts, cut into 1 inch pieces 1 bunch asparagus, cut into 1-inch pieces (about 2 cups when cut) 2 TBS soy sauce 1 TBS rice vinegar pinch red chili flakes salt and white pepper to taste Directions: Cut onion and mince garlic and let both sit for at least 5 minutes to bring out their hidden health benefits. Heat 1 TBS broth in a 12-inch stainless steel skillet. Healthy Sauté onion in broth for about 2 minutes over medium-high heat, stirring constantly. Add ginger, garlic, chicken, and continue to Healthy Sauté for another 3-4 minutes, stirring constantly. Add asparagus, soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste. 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