January 26, 2024
Healthy Japanese Tacos
Ingredients
- 10g dried shiitake mushrooms
- 500g beef stir fry strips
- 2 tbsp teriyaki sauce or marinade
- 2 tsp wasabi paste
- 1/2 small daikon, shredded
- 1 large carrot, shredded
- 1 Lebanese cucumber, halved lengthways, thinly sliced
- 3 tsp mirin
- 8 large butter lettuce leaves
- Nori strips, to serve
- Toasted sesame seeds, to serve
- Sliced red chilli, to serve
Directions
- Place mushrooms in a medium heatproof bowl. Add boiling water to cover. Leave for 5 minutes to soften. Combine beef, teriyaki sauce and wasabi paste in a large bowl and mix well.
- Spray a large non-stick frying pan with oil. Heat over medium-high heat. Add beef in batches, cook, stir-frying 1-2 minutes or until just cooked through.
- Meanwhile, drain mushrooms and squeeze excess moisture. Roughly chop or slice. Add mushroom to beef and cook for 1 minute.
- Combine daikon, carrot and cucumber in a bowl. Add mirin. Toss to combine and season. Place two lettuce leaves on each serving plate. Top with salad mixture and beef. Scatter with nori strips, sesame seeds and sliced chilli to serve.
Nutrition Facts - 1 Serving
Energy: 247cal, Protein: 33.2g, Total Fat: 5.4g, Carbohydrate Total: 20.3g, Sugars: 7.6g, Dietary Fiber: 5.9g, Sodium: 713.2mg, Calcium: 143.7mg, Magnesium: 65.3mg, Potassium: 880.5mg, Iron: 3.4mg
Ingredients Salad 1 cup farro, dry ½ cup quinoa, dry 2 cups reduced-sodium vegetable broth (for cooking grains) 2 cups cooked chicken breast, diced or shredded 1 cucumber, diced 1 cup cherry tomatoes, halved 1 green bell pepper, diced ¾ cup canned corn, drained and rinsed ½ cup black olives, sliced ¼ cup red onion, finely diced 1 cup chickpeas, drained and rinsed ¼ cup fresh parsley, chopped ½ cup feta cheese, crumbled Dressing ¼ cup olive oil 3 tbsp red wine vinegar (or apple cider vinegar) 1 tsp Dijon mustard 1 tsp dried oregano 1–2 tsp honey or maple syrup (to taste) ½ tsp salt (adjust as needed) ¼ tsp black pepper Instructions Step 1 - Cook the grains Rinse farro and quinoa. Combine with vegetable broth in a pot. Bring to a boil, reduce to a simmer, cover, and cook 20–25 minutes until tender. Drain any excess liquid and let cool slightly. Step 2- Prepare the salad base In a large bowl, add cooked grains, chicken, cucumber, tomatoes, bell pepper, corn, olives, red onion, chickpeas, and parsley. Step 3 - Make the dressing Whisk olive oil, vinegar, Dijon mustard, oregano, honey/maple syrup, salt, and pepper until smooth. Step 4 - Assemble Pour dressing over the salad and toss gently to combine. Sprinkle feta on top and mix lightly. Step 5 - Chill or serve Serve immediately or refrigerate 30–60 minutes to let flavors develop. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes Nutrient Value: Calories: 520 -560kcal | Protein: 38-42g | Fat: 20-23g | Carbohydrates: 48-52g | Fibre: 11 - 14g
Cable & Core Workout
In this bulletin we discuss Cooling the Muscle. . .