Archive | April, 2016

Korean Style Rice Bowl with Chicken and Sweet and Spicy Chili Sauce

 This is one of those dishes that uses up whatever ingredients you might have in the vegetable drawer of your refrigerator.  The ingredient list seems long, but really you can vary the veggies depending on what you have on hand.  While the chicken and rice are cooking the vegetables can be easily prepared. Topping the rice bowl with a poached or sunnyside up egg is the traditional preparation, so feel free to add one!



1 #                                         boneless skinless chicken breast, thinly sliced

1 ea                                      cloves garlic, minced

2 ea                                      scallions, finely chopped

1 T                                         ginger, minced

2 T                                         brown sugar

3 T                                         soy sauce

2 T                                         rice wine vinegar

1 T                                         sesame oil

1 t                                         cornstarch

PREPARE CHICKEN: Whisk marinade ingredients together in medium bowl.  Add thinly sliced chicken and toss to coat.  Refrigerate 30 minutes.  Heat 2 t olive oil in a large non-stick sauté pan over high heat.  Remove chicken from marinade allowing excess liquid to drip back in bowl.  Stir fry chicken until browned nicely and cooked through.


2 C                                        brown or forbidden black rice, cooked according to package directions

1 ea                                      English cucumber, diced or cut into julienne strips

1 ea                                      red pepper, diced or cut into julienne strips

1 ea                                      carrot, peeled & diced or cut into julienne strips

1 C                                        purple cabbage, shredded

1 C                                        frozen  shelled edamame, thawed

3 C                                         spinach, kale or other greens, steamed

3 ea                                      radish, diced or cut into julienne strips

½ C                                       cilantro

 ¼ C                                        mint

1T                                          sesame seeds

Assemble rice bowls:  Divide the rice equally among 6 bowls.  Arrange  cooked chicken, julienned vegetables.  steamed spinach and herbs on top of the rice.  Top with poached or fried egg if desired. Drizzle with sweet spicy chili sauce (recipe follows).

SWEET SPICY CHILI SAUCE:  Whisk together ½ C orange juice, ¼ C miso paste, 2 T sesame oil, 2 T honey, 2 T brown sugar, 3 T rice wine vinegar plus Siracha to taste.  Heat in saucepan until simmering and sugar dissolves. Let rest 30 minutes before serving

Serves 6



 avocado hollandaiswe very best

This recipe is a quick and easy way to make a delicious but unique twist on the traditional hard to make hollandaise.  It uses a method similar to making a mayonnaise or vinaigrette and yields perfectly tasty results every time without all the stress (and calories) of traditional hollandaise sauce.  It’s perfect for fish, steamed vegetables or soft boiled eggs!



2 very ripe, medium size avocado

2 t water                          

¼ t Dijon mustard

1 ea  fresh lemon juice

Generous pinch of salt & cayenne pepper

½ C high quality olive oil



Place avocado, water, mustard, lemon juice and cayenne in a deep, narrow bowl.  Thoroughly combine ingredients using an immersion blender. .  Using the immersion blender on high speed, slowly drizzle olive oil into avocado mixture.  Blend until thick but still thin enough to pour. Taste for salt.  Serve over poached eggs, fish or steamed vegetables.



Embarrassingly, I recently ate breakfast at a fast food Mexican chain restaurant…..the quesadilla was to die for!  However, I am certain my heart was not lovin’ the heavy dose of fat and oil.  So after a little R&D (meaning REPLICATE AND DUPLICATE) here’s my version of Taco Bell’s breakfast crunch wrap.  I swapped out the high calorie hash browns, cheese and corn chips for sweet potatoes, black beans, and whole wheat tortillas.  Add a spicy pico de gallo and avocado and this is one healthy breakfast.



1 medium                         sweet potato, peeled and diced small

1 C                                         onion, minced

½ ea                                   jalapeno, minced (optional)

2 t                                         chili powder

1 can                                   black beans, drained and rinsed

6 ea                                      large eggs

2 T                                         skim milk

½ C                                       cheddar cheese, shredded

1 bunch                             spinach, sautéed and well drained

4 ea                                      large whole wheat flour tortillas

1 ea                                      avocado

Sour cream and Pico de Gallo for serving


In a large non-stick sauté pan, heat 2 T olive oil over medium high heat.  Add onion and diced jalapeno and sauté until translucent.  Add diced sweet potatoes and chili powder. Cook until sweet potatoes are browned and tender.  You may need to add a little bit of water to pan to prevent sticking.  Add rinsed black beans.  Heat through until flavors are well combined.  Transfer to a dinner plate and allow to cool slightly.

In a medium bowl whisk together the eggs, skim milk and salt and pepper.  In the same skillet you used for the sweet potatoes, cook the eggs until almost cooked through.  Remove from heat and stir in shredded cheddar cheese.  Transfer to plate to cool.

Wipe out the skillet and return to heat.  Sauté spinach in 1 t olive oil until wilted but still bright green.  Transfer to plate to cool.

Assemble the quesadillas by dividing sweet potato black bean mixture, spinach and cooked eggs among the 4 tortillas.  Fold the tortillas in a wheel pattern to cover the ingredients completely.  Wipe out the skillet, spray with olive oil pan spray and heat over medium high heat on stove top.  Carefully place quesadilla seam side down in skillet and press lightly to set tortilla and filling.  Cook until browned nicely.  Flip and cook on second side until golden brown.  Remove from heat and top with sliced avocado, pico de gallo and sour cream if desired.