November 23, 2013

RECIPE: Roast Vegetables


Roasted Vegetables Baked in the Oven


Credit:  KDArtStudio©2017


INGREDIENTS:


  • 1 Potato per person
  • 2 tbsp EVOO

    You can bake any hard or root vegetable this way
  • Pumpkin
  • Sweet Potato
  • Choko / Chayote
  • Turnips
  • Parsnips


DIRECTIONS:

  1. Pre-Heat Oven 375F
  2. Peel & Slice Vegetables
  3. Place in a large Ziploc bag with 2 tbsp olive oil
  4. Seal and shake until coated
  5. Bake in Baking pan with sides for 1 hour
  6. Turn vegetables over at 40 minutes and cook on the other side
  7. Remove from heat
  8. Lightly Sprinkle Potatoes with Sea Salt
  9. Serve hot




Nutrition for 1 Potato






This recipe is Copyright protected and may not be shared or used
in any commercial manner for sale or reproduction

Any Pins or social media sharing of recipe
must link back to this page and include
©2017 KDArtStudio












September 5, 2013

Get Fit: Stir Fry Chicken in Oyster Sauce


Ingredients:


2 Large Skinless,
Boneless Chicken Breasts
Cellophane Noodles
1/3 Cup Oyster Sauce
1 Cup Cooked Green Beans
3 Bacon Rashers
Sesame Seeds to Garnish


Directions:


Soak Cellophane Noodles in
Boiling Water for 15 minutes
Drain Well
Cut Chicken Breasts into small strips
Brown Bacon in a large Non-Stick skillet on Med High
Drain Bacon with slotted spoon & Set Aside
Cook Chicken Strips in Bacon fat in non stick skillet on Med-High
Turning until all sides are brown and cooked

Add Noodles & Cooked Beans to Chicken Skillet
Cut bacon rashers into skillet with kitchen scissors
Add Oyster Sauce

Using tongs stir all ingredients together until coated in sauce

Transfer to Serving dish

Garnish with Sesame Seeds



Nutrition Facts:

Serving Size 33g
Calories 11
Calories from fat 0
Total Fat 0.0g   0%
Cholesterol 0mg   0%
Sodium 147mg   6%
Total Carbohydrates 2.5g   1%
Dietry Fiber 1.0g   4%
Protein 0.6g
Vitamin A 4%
Vitamin C 7%
Calcium 1%
Iron 2%
Nutrition Grade: A
*%Daily Values based on 2000 calorie diet
Good Points:
Very Low Saturated Fat
No Cholesterol
High Calcium
Very High Dietry Fiber
High Iron
High Maganese
High Magnesium
High Niacin
High Phosphorus
High Potassium
High Riboflavin
High Thiamin
Very high Vitamin A
Very High Vitamin C
Bad Points:
Very high in sodium


Get Fit: Fried Rice


Ingredients:


1 Cup Jasmine Rice
2 Cups Water
1Doz Peeled, deveined Shrimp
3 Bacon Rashers
1 Small Brown Onion
2 Eggs
1/3 Cup Frozen Peas
1/3 Cup Frozen Corn
1 Tsp Chinese Five Spice
1 Tsp Marjoram
1 Tsp Parsley Flakes
1/4 Cup Low Sodium Soy Sauce
1 Shallot



Directions:


In a microwave-safe glass dish,
cook Jasmine Rice in water
on High 15mins
Dice Onion, bacon rashers, & pork
Remove Tails from Shrimp
Place a large non-stick skillet on
the stove &  heat to Med-High
Cook onion, bacon bits & shrimp until
onion & shrimp is cooked and bacon is crisp

Add Pork, frozen peas, corn, chinese five spice,
parsley flakes and marjoram to the same pan as
bacon, onions & shrimp
Combine, cook, and mix through
until peas & corn are cooked
Separately, In a small bowl , beat eggs together
until yolks and whites are well combined
In a separate small non-stick skillet
cook beaten eggs as you would an omlet
Cook one side, turn over, cook the other side
Remove cooked Egg and cut into small strips/pieces
Add cooked egg strips to bacon/pork pan
Turn heat off stove
Spoon cooked rice into pan and
fold into all other ingredients
When all the rice is mixed through,
add soy sauce, carefully folding in to fried rice
Add chopped shallots
Serve While  Hot

 

Option:


If you don't have any of the meats mentioned above,
you can use any leftover cooked meat;
chicken, beef, pork etc

Nutrition Facts:


Serving Size 252g
Calories 165
Calories from fat 10
Total Fat 1.1g   2%
Cholesterol 33mg   11%
Sodium 230mg   10%
Total Carbohydrates 37.0g   12%
Dietry Fiber 3.4g   14%
Sugars 16.4g
Protein 3.5g
Vitamin A 5%
Vitamin C 13%
Calcium 2%
Iron 7%
Nutrition Grade: A-
*%Daily Value based on 2000 calorie diet
Good Points:
Low Saturated Fat
Very high Vitamin B6
Bad Points:
Very High in Sugar


Get Fit: Chinese BBQ Pork in Plum Sauce



Ingredients:

1.5Lb Pork Tenderloin

Marinade:

 1/4 Cup Soy Sauce
2 Tbsp Red Cooking Wine
1 Tbsp Honey
1 Tbsp Brown Sugar
2 Tsp Red Food Coloring
1 Tsp Minced Garlic
1/2 Tsp Cinnamon
1 Shallot


Sauce: 

1 Jar Chinese Plum Sauce
or you can make your own:
(Sugar, Water, Pineapple Juice, White Vinegar, Cornstarch,
Red & Green Bell Peppers, Red Food Coloring)



Directions:

Combine marinade ingredients together in a mixing bowl
Transfer to large Ziploc bag
Place Pork in Marinade and toss until evenly coated
Chill overnight in fridge

Pre-heat oven to 400F

 Place Marinated Pork on a wire rack over baking dish
Place in centre oven rack
Cook for 30 minutes, turning once at 15mins

 When pork has cooked for full 30mins at 400F,
turn oven off and leave in oven for another 15minutes
Pork will continue to cook and still be moist in the middle



USEFUL TIP:

Whenever using this recipe, wash dishes cutting board,
plates with red sauce in COLD water first
removing all red food coloring
before washing them in hot water
(If you wash them in only hot water,
the stain from the food coloring will set)



Nutrition Facts:

Serving Size 131g
Calories 185
Calories from fat 36
Total Fat 4.0g   6%
Saturated Fat 1.4g   7%
Trans Fat 0.0g  
Cholesterol 83mg   28%
Sodium 665mg   28%
Total Carbohydrates 5.5g   2%
Sugars 4.5g
Protein 30.4g
Vitamin A 0%
Vitamin C 0%
Calcium 1%
Iron 9%
Nutrition Grade: A-
*%Daily Value based on 2000 calorie diet
Good Points:
Very high Niacin
High Phosphorus
High Riboflavin
Very high Selenium
Very High Thiamin
Very High Vitamin B6
Bad Points:
High in Cholesterol
High in Sodium

August 4, 2013

Get Fit: Ahi Salad



Ingredients:

1 Oz Ahi Tuna
1 Romain Lettuce Leaf
Cucumber
1 Strawberry
1 Orange Slice
1 Shallot
Lemon Rind


Directions:

Using a vegetable turner, turn cucumber skin into sprial,
do the same with 1/2 lemon
Cut Shallot into 3-4 strips toward 1/2 length
Soak in Ice Water Bath
Slice Strawberry into slices removing stem
Slice 1 slice of Orange
Cut two slices of Ahi Tuna
Remove root end of Lettuce leaf
Arrange Lettuce on the bottom,
then Orange slice toward the back
Strawberry Slices, Lemon twirl,
cucumber curl, Ahi Tuna Slices
Curled Shallot in front

***Nutrition Facts do not include soy ranch dressing below
Serve with Soy Ranch Dressing (below)


Soy Ranch Dressing:

1/4 Cup Ranch Dressing
1 Tbsp Soy Sauce
Stir ranch & soy together until blended
Serve chilled with Ahi Tuna Salad or
Ahi Tuna Slices


Nutrition Facts:

Serving Size 22g
Calories 5
Calories from fat 1
Total Fat 0.1g   0%
Cholesterol 0mg   0%
Sodium 1mg   0%
Total Carbohydrates 1.2g   0%
Dietry Fiber 1.1g   5%
Sugars 0.7g
Protein 0.2g
Vitamin A 17%
Vitamin C 12%
Calcium 1%
Iron 1%
Nutrition Grade: A
*%Daily Value based on 2000 calorie diet
Good Points:
No Saturated Fat
No Cholesterol
Very Low Sodium
Very high dietry fiber
High Iron
Very High Maganese
High Magnesium
High phosphorus
Very High potassium
High Thiamin
Very High Vitamin A
Very High Vitamin C
Bad Points:
Very high Sugar

July 7, 2013

Get Fit: Greek Yoghurt, Cucumber, Lime & Chive Dip

Ingredients:

Juice of 2 Limes
1 TBSP Chopped Chives
1/4 Cucumber
1 Cup Greek Yoghurt

Directions:

1. Remove Skin & Seeds from Cucumber
2 Place all Ingredients into a Blender or Magic Bullet
3 Chill in fridge for 1 hour
Garnish with chopped Chives
Serve with Wheat Crackers or Shrimp

Nutrition Facts:

Serving Size 13g
Calories 2
Calories from fat 0
Total Fat 0.0g   0%
Trans Fat 0.0g
Cholesterol 0mg   0%
Sodium 0mg   0%
Total Carbohydrates 0.5g   0%
Protein 0.1g
Vitamin A 1%
Vitamin C 1%
Calcium 0%
Iron 0%
Nutrition Grade: A
*%Daily Value based on 2000 calorie diet
Good Points:
No Saturated Fat
No Cholesterol
Very Low Sodium
Low Sugar
High Calcium
High Dietary Fiber
High Iron
High Manganese
High pantothenic acid
High Phosphorus
Very High Potassium
Very high Vitamin A
Very High B6
Very High Vitamin C



This recipe is Copyright protected and may not be shared or used
in any commercial manner for sale or reproduction

Any Pins or social media sharing of recipe
must link back to this page and include
Copyright 2015 KDArtStudio

April 27, 2013

Get Fit: Asian Chicken & Shrimp Soup




INGREDIENTS:

1 Cooked Chicken Breast
1/2 LB Cooked & Peeled Shrimp
3 Spring Onions
1LB Low Sodium Chicken Stock
1 Clove Garlic or 1TSP Minced Garlic
1 TBSP Fish or Oyster Sauce


Directions:

Chop Chicken into pieces
Place Chicken into large saucepan, add shrimp,
chicken stock, garlic and Fish / Oyster Sauce
Chop Spring Onions into Soup
Cook for about 5 minutes until soup comes to a boil
Turn off Heat and serve immediately into Soup Bowl

Serving size: 1
This is an Entrée Main Meal for 1 person



Nutrition Facts:

Serving Size 904g
Calories 601
Calories from fat 91
Total Fat 10.1g 16%
Saturated fat 1.2g   6%
Trans Fat 0.0g  
Cholesterol 625g 208%
Sodium 1001mg 42%
Total Carbohydrates 10.1g  3%
Dietry Fiber 1.2g   5%
Sugars 1.1g
Protein 111.8g
Vitamin A 23%
Vitamin C 16%
Calcium 27%
Iron 24%
Nutrition Grade: A-
*%Daily Value based on 2000 calorie diet
Good Points:
Low Saturated Fat
Very Low Sugar
Very High Niacin
Very high Phosphorus
High Selenium
High Vitamin B6
Very high Vitamin B12
Bad Points:
Very high in cholesterol


February 26, 2013

KDArtStudio Own Mustard Ranch Dipping Sauce


Ingredients:

 

1/4 Cup Yellow (Heinz) Mustard
3/4 Cup Buttermilk Ranch Dressing
Juice of 1/2 Lime

Directions:

Mix all ingredients together with a fork or whisk
and stir until thoroughly combined
**Suggestions below are not included in Nutrition Facts:

Serve with Beef Skewers**, Shrimp**,
Vegetable Sticks**, Cooked Potato Wedges**
Oven Baked Potato Chips**

 

Nutrition Facts:

Serving size 16g
Calories 10
Calories from fat 6
Total Fat 0.6g   1%
Trans Fat 0.0g
Cholesterol 0mg   0%
Sodium 177mg   7%
Total Carbohydrates 0.8g   0%
Dietary Fiber 0.5g   2%
Protein 0.7g
Vitamin A 0%
Vitamin C 0%
Calcium 1%
Iron 1%
Nutrition Grade: A
*%Daily Value based on 2000 calorie diet
Good Points:
Low Saturated Fat
No Cholesterol
High Dietary Fiber
High Iron
Very High in Manganese
High Magnesium
High Phosphorus
Very High Selenium
Very High Thiamin
Bad Points:
Very high in sodium



This recipe is Copyright protected and may not be shared or used
in any commercial manner for sale or reproduction

Any Pins or social media sharing of recipe
must link back to this page and include
Copyright 2015 KDArtStudio

February 25, 2013

KDArtStudio Own Bruschetta



Ingredients:

2 Roma Tomatoes - Diced
Chopped Chives
Chopped Parsley
Balsamic Glaze

Directions:

Cut tomatoes into diced cubes
Add remaining ingredients and stir
Bruschetta can be used on Toasted Baguette/French Bread**



VARIATIONS:

You can add diced onion
Add basil, mint, cilantro or other herbs**
(** Not included in Nutrition Facts)



Nutrition Facts:


Bruschetta Serving size 17g

Calories 3
Calories from fat 0

Total Fat 0.0g    0%
Cholesterol 0mg   0%
Sodium 1mg   0%
Total Carbohydrates 0.7g   0%
Protein 0.2g  

Vitamin A 3%
Vitamin C 5%
Calcium 0%
Iron 2%


Nutrition Grade: A

*%Daily Value based on 2000 calorie diet


Good Points:

No Saturated Fat
No Cholesterol
Low Sodium
Very High Dietary Fiber
Very High Iron
Very High Manganese
High in Magnesium
High Niacin
High Phosphorus
Very High Potassium
Very High Thiamin
Very High in Vitamin A
High in B6
Very High in Vitamin C

Bad Points:

Very high in Sugar


This recipe is Copyright protected and may not be shared or used
in any commercial manner for sale or reproduction

Any Pins or social media sharing of recipe
must link back to this page and include
Copyright 2015 KDArtStudio