PEACHY'S HEALTH SMART  - Nutrition Counseling/Health Seminars/Cooking Classes/Meals To Go

Using only HEALTH SMART ingredients, we want to help you treat yourself and your family to some great tasting dishes, and easily prepare our recipes in your own kitchen.
We present to you.... 

Pechy's Health Smart
Recipe of The Month

Mushroom Bolognese Sauce on Mini Ravioli
Bison and Black Bean Burgers 

Chicken Soba Noodle Soup with Baby BokchoyMungo Soup (Mung bean soup with green)

Singapore Fried RiceAsian Noodles with Cruciferous Vegetables


January, 2020 

Asian Bean Thread Noodles with Vegetables
1 package bean threads, available at your local supermarket                              
1 large onion, chopped                            2 tbsp soy sauce
3 cloves garlic, chopped                          1 tbsp coconut oil
1 cup peapods                                           1 tsp mixed herbs
1 cup carrots sliced                                  1 tbsp sesame oil
1 bunch green onions, chopped            1 tsp brown sugar
1 cup broccoli slaw                                  ½ cup chopped cilantro
2 cups shredded cabbage or bokchoy
( Other vegetables in season: red, yellow sweet peppers, asparagus, green beans, red or green cabbage, etc)
Soak noodles in hot water from tap in a large bowl.
Heat coconut oil in a large skillet or wok.
Add onions and garlic, sauté for about 2 minutes.
(Optional for meat lover: this is the part where meat can be added, ex: ½ lb shrimps, diced or ground beef, chicken or pork) Cook for 5-7  minutes.
Mix in soy sauce, sesame oil, brown sugar and herbs.
Add vegetables, sauté for another minute or two; then add noodles, cook for 2 minutes.
Toss in 1 cup tofu chunks, (optional).
Top with green onions and cilantro.
Nutrition Information per serving
185 Calories, 7.2 g protein, 23.8 g Carbohydrates, 2.5 g Fiber, 4.5 mg Fat, 77 mg Cholesterol
BroccoliSince most people eat broccoli, it’ll be easy to convince you to continue to do so if you want protection from various forms of cancer due to its sulphoraphane and indole content.  Its flavonoids help boost the immune system, and protect against macular degeneration and cataracts.  It is high in calcium and vitamin C and contains compounds that can help lower “bad” cholesterol. Look for the darker color (avoid yellow and brown patches) and eat the leaves and stems!!!!


Health Smart Tahini
1 cup roasted sesame seeds
¼ cup EVOO
Mix ingredients in blender or food processor until smooth about 2 minutes.
Nutrition Information per 1 tablespoon:
89 Calories, 2.6 g Protein, 3.2 g Carbohydrates, 8 g Fat
Roasted Chicken and Eggplant w Tahini Sauce
2 whole chicken breast
Marinade: 1 cup plain yogurt
                    ¼ cup cider vinegar
                    2 tbsp lemon juice
                    1 tsp mixed herbs
                    Salt and pepper to taste
Tahini Sauce: 1/3 cup Tahini paste
                         1 tsp minced garlic
                         3 tbsp lemon juice
                         3 tbsp plain yogurt
                         1 tsp mixed herbs
                         1 tsp za’atar
2 tbsp EVOO
1 medium eggplant, sliced
Please use other vegetables that you and your family prefers:
Brussels sprouts, sweet peppers, zucchini, etc.
Combine marinade ingredients and add to chicken. (This can be done 3-4 hours ahead of cooking time).
Lay marinated chicken in a sheet pan.
Bake at 350 degrees for 15 minutes.
Add eggplant slices in partly roasted chicken.
Continue to cook for additional 10 to 15 minutes.
Combine all Tahini sauce ingredients in a medium jar or small bowl.

Add Tahini sauce to roasted chicken and eggplant before serving.

Chicken-Bokchoy-Mushroom-Sweet Potato Noodle Soup

2  chicken breast or 4 boneless thighs cut in cubes  (chicken on bones are good as well)  
1  whole bunch bokchoy, coarsely chopped (or 1.5-2 lbs baby bokchoy, available at Asian store)   
2 tbsp coconut oil or EVOO                                                              
1  large onion, diced                                                                          
2 inches fresh ginger, minced                                         
3  whole carrots, diced
3 celery stalks, diced
1-2 cups of your favorite mushrooms (optional)
1 tsp Peachy’s mixed dried herbs
sat and pepper to taste
2 small bundles sweet potato noodles  
(sometimes comes in 6-8 bundles in a bag, Asian store)                                       
4 cups water or stock (I use water)

Heat oil in a large soup pot.
Add chicken, onions and ginger, cook sauté for 4-5  minutes.
Add carrots, celery and mushrooms, cook on medium low for about 7-8 minutes, with lid on.
Add herbs and 4-5 cups water or stock, let simmer for another 8-10 minutes or until carrots are tender. Add sweet potato noodles.
Bok choy is added last, it cooks super fast. I prefer it just wilted.
Let simmer for another 2-3 minutes.

I choose sweet potato noodles when making chicken noodle soup because it does not fall apart even after reheating the next day. Spaghetti noodles or elbow macaroni, etc does not withstand extended simmering and re-heating.

Nutritional Content: per 1 cup serving:
200 calories, 19.3 grams protein, 5.7 grams carbs, 1.6 grams fiber, 6.9 grams fat, 43.7 grams cholesterol

January, 2019
Singapore Fried Rice w Tofu

2 cups cooked brown rice                                  1 cup firm tofu, cubed
1 red or green chili pepper,                                1 tbsp ginger, chopped
1 tbsp EVOO and 1 tsp sesame oil                   1 tbsp fish sauce (optional)
2 scrambled eggs                                                1 tbsp soy sauce
1 cup broccoli slaw                                              juice of 1 lime
1 cup shredded cabbage                                    ½ cup cilantro
12  cup chopped, green onions                         1 tsp brown sugar
1 bell pepper, sliced  
1 cup sweet peas                  

Heat  ½ tbsp oil. Scramble the eggs in oil. Set aside.
Heat ½ tbsp oil, add garlic, ginger and chili peppers. Saute for 1 minute.
Add cabbage (or broccoli slaw) cook for 1-2 minutes.
Add rice, sesame oil and the rest of the ingredients, except bean sprouts and green onions.
Stir for 1-2 minutes. Add bean sprouts and green onions.

Servings: 6-8

Almond- Herb Crusted Tilapia  (serves 4)
4 Tilapia fillets (about 4 oz each)                  spray olive oil
1/3 cup oat bran                                              ½ tsp chili powder
1 tbsp Italian herb mix                                    ½ tsp garlic powder
1 tbsp dried parsley                                         Juice from 1 lime
1 tbsp dill                                                           salt and extra black pepper
1/3 cup almond meal
Squeeze lime juice on fillets, set aside.
Combine all herbs and seasonings in a large deep plate.
Take each fillet and cover herb-seasoning mix.
Spray  pan with oil.
Place fillets on heated pan and cook each side for about 5 minutes, depending on
fillet’s thickness.
Another cooking method:
Pre heat oven to 350- 360
Spray cookie sheet or baking pan with oil.
Lay filets next to each other.
Spray filets lightly with oil.
Bake for 15 minutes and broil for 3 minutes (for a crispier product).
Nutrition Information:
235 Calories,   31g Protein,   2g Carbohydrate,  2.5 g Fiber,   11.5 g fat, 46 mg Cholesterol,
322 mg Phosphorus, 604 mg Potassium, 71 mg Sodium


Eggplant and Artichoke Dip

 1 small eggplant, roasted, steamed or pan fried, diced
1 onion, chopped
1 tsp garlic paste or 4 cloves, minced
1 tbsp EVOO
1 bag (12 oz) frozen artichokes, chopped
1/3 cup mayonnaise
½ cup plain yogurt
1/3 cup Parmesan cheese
1 tsp Peachy’s dried herbs
Salt and Pepper to taste

 Heat oil in a large skillet. 
(Additional 1 tbsp oil, if pan fried eggplant is desired, cook eggplant for about 10 minutes.)
Add onions and garlic, cook for 2-3 minutes.
Transfer to a mixing bowl.
Add artichokes, yogurt, mayo and herbs.
Season with salt and pepper.
Transfer mixed product in a glass baking dish.
Sprinkle with Parmesan cheese.
Bake for 20-25 minutes on 350 degrees.

January 2018
Chicken Carnitas
1 ½ lb boneless chicken thighs or breast
1 can black beans, drained
2 tbsp EVOO
½ cup orange juice (or juice of 2 oranges)
¼ cup lime juice (or juice of 2 limes)
1 onion, sliced
4 cloves garlic, minced
1/2 cup fresh cilantro, chopped 
2 tsp Peachy’s Mexican Dried herb Mix (or: ½ tsp each: chili powder, ground cumin, ground coriander and ½ tsp Peachy’s Mediterranean mixed herbs)
Salt and pepper to taste
Heat oil in a deep skillet, add onions and garlic, sauté for 3 minutes.
Add chicken, juices, herbs and seasonings.
Cook on medium low with lid on for 20-25 minutes.
Meat is now tender and easy to shred.
Transfer chicken mixture, juice and all in a sheet pan and ‘roast’ in 350 oven for 15 minutes or juices become sticky and meat sort of crispy on edges.
Sprinkle with chopped cilantro before serving.
Serve over cooked black and red rice.

December 2017
African Chicken w Dried Plums and Plantains

1 ½ lbs chicken thighs, boneless, skinned                    ½ tsp ground coriander
1 large onion, finely chopped                                        ½ cup fresh cilantro, chopped
2 tbsp extra virgin olive oil                                            ½ tsp cinnamon (or 1 stick)
3 cloves garlic, minced                                                 ½ tsp cuminjuice of 1 lemon                          1 parsnip, sliced ½ inch thick
1 ripe plantain, sliced ½ inch thick                               ½ tsp turmeric2 tbsp Worcestershire              1 cup dried plums                                                          ½ tsp cinnamon
Salt and pepper to taste
In a large pan, heat oil.
Add onions and garlic, sauté for about 5-7 minutes.
Add cumin, ginger, turmeric, dried herbs, coriander, lemon juice, Worcestershire and cinnamon.  Cook on low medium heat, covered until meat is tender, about 8- 10 minutes.
Add parsnips, cook for 6-8 more minutes.
Add plantains, cook 3-4 minutes longer; add-in dried plums.
Add cilantro, stir, turn heat off. 

Nutrition Information per serving:
184 Calories, 11.5 grams Protein, 8 grams Carbs, 13.2 grams Fat, 2 g Fiber
38.7 mg Cholesterol   

November 2017
Baba Ganoush

1 medium eggplant, cut in cubes
1 small onion, chopped
1 tsp garlic paste
Juice of 1 lemon
½ cup flat leaf parsley
½ cup feta cheese
2 tbsp EVOO
Salt and pepper to taste
Cook eggplant in olive oil, add onions and garlic.
Cook until until very tender.
Let cool, transfer to a large bowl.
Add the rest of ingredients.

Blend well.
Serve as a fresh vegetable dip or as a side dish for chicken and pilaf.

June 2017 Health Smart Lettuce Wraps
Romaine lettuce for wrapping, or Boston lettuce               1 tbsp EVOO
1 lb ground turkey or chicken                                             1 tbsp soy sauce
1 large kohlrabi, diced (or jicama)                                      1 tbsp oyster sauce
1 large onion, chopped                                                      1 tbsp brown sugar or honey
1 ½ cups broccoli slaw or cauliflower                                1 ½ tsp sesame oil
1 cup green onions, chopped                                             ½ tsp cayenne pepper(optional)
½ cup chopped cilantro (optional)
Heat canola oil in a large skillet.
Add ground turkey, cook until almost brown.
Add onions and cook for 3 minutes.
Add the rest of ingredients except for green onions. Cook for another 3 or 4 minutes.
Stir in green onions, remove from heat.
Serve hot on romaine lettuce.
Servings: 6 (3 wraps each)

 March 2017  Kale-Spinach-Zucchini Fritters

2 cups chopped baby kale
2 cups chopped baby spinach (or 1 cup frozen)
1 zucchini, julienne cut
2 eggs, beaten
1 onion, diced
½ cup brown rice flour
½ cup Parmesan cheese
½ cup cilantro chopped (optional)
½ cup almond milk
1 tsp Peachy’s dried mixed herbs (or Italian herbs)
½ tsp cumin powder
4-5 tbsp coconut oil for frying
Salt and pepper to taste
In a large bowl, combine all ingredients.
Heat 2 tbsp oil in a skillet.
Spoon about 2 spoonful onto the hot oil or shape into balls and flatten, if thick enough.
Cook for 4 minutes or until brown.
Flip fritter over and cook for 3 minutes.

February, 2017
Salmon Burgers with Yogurt Sauce

1 15 oz can wild Alaskan Salmon                                                Herb-Yogurt sauce
½ cup oat bran   
3 tbsp ground flax                                                                     ½ cup low fat plain yogurt
4 eggs, beaten                                                                          1 tbsp olive oil
1 large onion, chopped                                                             1 tsp lemin or lime juice
½ cup finely chopped mushrooms, any kind                             1 tbsp capers, chopped
1 tsp mixed herbs                                                                      ½ tsp Peachy’s mixed dried herbs
2 tbsp ground flax                                                                      ¼ cup, fresh dill or cilantro, chopped 
1 tbsp spicy mustard
1 tbsp EVOO
Spray oil
Salt and pepper to taste


Heat oil in a large skillet, add onions, mushrooms and garlic and sauté for 2 minutes.
In a large bowl, beat eggs.
Add salmon, oat bran, flax, mustard and herbs.
Add onion mixture, mix well.
Add salt and pepper to taste.
Spray oil on a large non-stick griddle.
Shape a handful of salmon mixture into balls (a little larger than golf balls).
Flatten slightly in the middle.
Cook until brown, about 3 minutes on each side.
Serve hot with yogurt sauce.

Nutrition Information per 2 patties:
347 Calories, 23.9 g Protein, 18.5 g Fat, 41.6 g Carbs, 16.6 g Fiber, 177 mg Sodium, 424.5 mg Potassium


January 2017 
Turtle Cookies for National Baking Month

Turtle Cookies with Flax seeds
1 cup multi grain flour
1/3 cup cocoa powder
3 tbsp ground flax seeds
¼ tsp salt
½ cup Minerva Dairy Amish Butter, softened
2/3 cup sugar
1 large egg, separated, plus 1 additional egg white
2 Tbsp. milk
1 tsp. vanilla extract
2 Tbsp. milk
1tsp. vanilla extract
1 ¼ cup pecans, finely chopped

Caramel Filling: (this part is optional)
12 soft caramel candies
3 Tbsp. heavy cream
Chocolate Drizzle:
2 oz. semi-sweet chocolate
1 tsp. shortening
1. In a medium mixing bowl, combine flour, cocoa, flax and salt. Set aside, beat together butter and sugar for
about 2 minutes until light and fluffy. Add egg yolk, milk and vanilla. Mix until incorporated.
2. Add flour mixture. Wrap dough in plastic wrap and refrigerated. Whisk egg white in a bowl until frothy.
Roll cookie dough into one inch balls. Dip the cookie into the egg whites and roll into chopped pecans
until outside is coated.
3. Place the balls two inches a part on the cookie sheet. With a teaspoon make a small indentation in each
4. Bake at 350 degrees for about 12 minutes or until set. While the cookies are baking, prepare the
caramel filling.
5. Melt the caramel and heavy cream in the microwave stirring every 30 seconds until melted. Once the
cookies are baked, make the indentation again using the teaspoon, fill each indentation with the
6. Melt the chocolate and shortening in the microwave and scoop into a bag. Barely snip the corner of the bag and drizzle over the cookies (this step is optional).

December, 2016

Christmas Turkey

!4-16 lb fresh or frozen whole turkey
1-2 onions, chopped
2-3 carrots, sliced
3-4 celery stalks, diced
1/4 cup soy sauce
3 tbsp oyster sauce
3 tbsp Worcestershire sauce
1 tbsp Peachy's mixed herbs
fresh rosemary
Other plants, fruits or vegetables: grapes, baby tomatoes, red or green peppers, apples, oranges)

Place turkey on a turkey dutch over or turkey cooker.
Pierce turkey all over w a sharp knife.
Spread ingredients and seasonings evenly on turkey and its cavities.
Cover with lid.
Bake on 350 for 4 hours, 
Baste very 30 to 45 minutes.
After 4 hours, take off lid and continue to roast (and brown) for another 15-20 minutes.

Christmas Turkey

December, 2016

Chicken with Cashews, Mushrooms & Jerusalem Artichokes (serves 4)

4  chicken breasts (halves)                                      1  tbsp soy sauce
½ cup cashew halves                                              1  tbsp hoi-sin sauce
4-5 medium Jerusalem Artichokes, diced                2  tbsp organic Canola oil or EVOO
1 cup fresh mushrooms                                           1  tsp brown sugar
1 tbsp bourbon                                                         red pepper flakes
1 medium onion, sliced

Heat oil in a large skillet. Add onions, cook for 1 minute.
Add chicken, cook until brown.
Add mushrooms, water chestnuts and cashews.
Add seasonings and pepper flakes to taste.

November, 2016
Mediterranean Quinoa Salad

2 cups cooked Quinoa                                                Dressing                    
1 red pepper, diced                                                   2 T Olive oil
1 cucumber, seeded, diced                                       1 T cider vinegar
½ cup black olives, chopped                                     1 tsp Peachy’s mixed herbs
¼ cup fresh parsley, chopped                                   1 tsp brown sugar
1 cup broccoli slaw, chopped                                    Salt and pepper to taste
(Other vegetables for variety: cauliflower, broccoli, green peppers, tomatoes, celery, carrots, peas)
½ cup dried cranberries
½ cup crumbled Feta cheese (optional)
2 cups baby spinach or arugula or mixed greens

In a large bowl, combine all salad ingredients. 
Combine all dressing ingredients and add to quinoa, toss.

October, 2016

Spaghetti Squash Fritters

2 cups cooked spaghetti squash
2 eggs
1 red bell pepper, chopped
½ cup oat bran
1 onion, chopped fine
3 cloves garlic, chopped
½ cup chopped flat-leaf parsley
½ cup Parmesan cheese
1 tbsp EVOO
1 tsp Peachy's Mixed Herbs or Italian seasoning
Salt and pepper to taste

Beat egg in a large bowl. Stir in onions, garlic, parsley and dried herbs
Add the squash, red peppers and cheese to the bowl.
Stir to combine.
Season w salt and pepper.
Heat oil in a large skillet over medium low heat.
Pack a 1/3-cup measuring cup with the squash mixture and unmold it into the heated pan; gently pat it down to form a 3-inch cake.
Repeat, making 4 to 6 squash cakes.
Cook until browned and crispy on the bottom, 3 to 4 minutes on each side.
Serve immediately.

Nutrition Information, per serving:
148 calories, 8 g fat (3 g Sat, 4 g Mono), 124 mg cholesterol, 12 g carbohydrate, 6 g protein,
2 g fiber, 322 mg sodium, 406 mg potassium.

Vegetarian Chili (or with ground turkey)
1 large onion, chopped                                                1 tbsp chili powder
1 tsp garlic paste or granulated garlic                          1 tbsp coriander powder
2 tbsp EVOO                                                               1 tsp cumin powder
1 14 oz kidney beans                                                   1tbsp mixed dried herbs
1 14 oz black beans                                                     2 tbsp pickled jalapeno peppers, chopped
1 ½  cup chopped ripe tomatoes or 1 can tomatoes    salt and pepper to taste
1 14 oz can tomato sauce
1 can (15 oz) refried beans
2 tbsp cider vinegar
2 cups fresh arugula (or other greens: spinach, beet greens, kale, kohlrabi greens, any greens!)
½ cup fresh cilantro, chopped

(For meat loving people, please start by browning 1 lb ground turkey of chicken in pot for about 5-7 minutes, then proceed)
Heat oil in a large pot.
 Add onions and garlic, cook for 2-3 minutes.
Add tomatoes, tomato sauce, beans, refried beans and seasonings and vinegar.
Simmer for 15 to 20 minutes.
Mix in the green combo.
Add cilantro.
Servings: 8- 10 oz bowl


Roasted Chicken Salad Wraps

1 whole chicken breast
Juice of 1 lemon
2 tsp mixed herbs
2 carrots, diced
2 celery stalks, diced
1 green apple, diced (or firm pear)
1 cup chopped kale
1 onion, chopped
¼ cup mayonnaise
¼ cup plain yogurt
1 tsp cider vinegar
1 tsp maple syrup or sorghum syrup
Sea salt and pepper to taste
I have tried most raw vegetables in this salad recipe such as: cauliflower, broccoli, shredded cabbage, beet greens, sweet peas, sweet peppers, jicama, kohlrabi, parsnips, parsley, zucchini, etc.
Squeeze lemon juice on chicken breast, sprinkle with 1 tsp mixed herbs.
Bake in 350 degree oven for 25-35 minutes. (Or in a skillet on medium low, with lid on)
In a large bowl, add all chopped vegetables.
Add mayonnaise, yogurt, herbs, vinegar, syrup and salt and pepper.
Add diced roasted chicken.
Mix and Blend well.

Serve on crunchy lettuce leaves.

Almond-Pistachio-Basil Sauce with Asparagus and Shrimps
½ cup almonds                                                                      2 tbsp olive oil
½ cup shelled pistachio nuts                                              ½ cup fresh basil
1 medium onion, chopped                                                 ½ cup flat leaf parsley, chopped
4 cloves garlic, chopped                                                      1 tsp brown sugar
1 ½ cup almond milk (or coconut milk)                            1 tsp dried oregano
Shredded parmesan cheese                                               salt and pepper to taste
2 cups chopped kale
1 cup fresh mushrooms, sliced (or dried)
1 package cooked pasta (al dente)
In a skillet, heat 1 tbsp olive oil.
Add onions and garlic, cook for 2 minutes.
Add kale and mushrooms, sauté for 3 minutes. Set aside.
In a large blender or food processor, grind almond and pistachio nuts ¼ cup at a time.
Add olive oil, milk, basil, parsley, oregano and sugar. Blend well.
Transfer to vegetable blend in skillet, add cooked shrimps, let heat through.
Serve with pasta and top with parmesan cheese.

Sprinkle with chopped fresh basil.

Olive-Artichoke Tapenade

1 1/2 cups black olives (jar or canned)
1  1/2 cup green olives         "
1 cup artichokes (frozen or canned)
1 onion, quartered
5-6 cloves garlic
1/4 cup extra virgin olive oil
1/4 cup capers
1/2 cup Parmesan cheese
1 tbsp.  Peachy's Mixed Herbs (Mediterranean)
Optional: 1/4 bunch flat leaf parsley

Add ingredients into a food processor.
Blend, until the consistency of grainy paste is reached.  This should only take a few seconds on the processor.

Jars of Olive-Artichoke Tapenade are available for sale at:
Peachy's Health Smart, LLC.

Great as dip for crackers and raw vegetables.
Perfect on sandwiches (in addition to or instead of mayo).
Add to stews, pasta sauce or tomato sauce.
Make your own pizza and use this a the base, and knock their socks off!

Mediterranean Chicken Kabobs
I lb chicken breast, cut in large cubes
Vegetables in season: zucchini, bell peppers, red onions, mushrooms, eggplant, etc
Juice of 2 lemons or limes
2 tbsp olive oil
1 tbsp Peachy’s Herb mix (or ½ tsp rosemary,  ½ tsp thyme,  ½ tsp  basil,  ½ tsp oregano,  ½ tsp chopped crushed garlic or granulated garlic)
½ tsp cinnamon
½ tsp cumin
Salt and pepper to taste
Wisk lemon juice and all herbs and spices in a bowl, add to chicken and let marinade while prepping the vegetables (may leave in marinade for up to 5 hours).
Thread chicken alternating with peppers, onions, zucchini and mushrooms.
Cook on grill for 12-15 minutes, on medium high.
Brush with frequently with marinade, turning occasionally.
Serve with brown rice or quinoa.
Servings:  4
Nutrition information per serving (2 kabobs)
350 Calories,  30 g Protein,  20 g Carbohydrates, 5 g Fiber,  18 g Fat, 70 mg Cholesterol, 
989 mg Potassium, 812 mg Sodium
Ways to cook kabobs:
1) Broil in the oven:  Preheat oven to 400 degrees.
Put kabobs in a pan, on top of a broiler rack.
Broil 1 side for 5 minutes, brush with marinade then turn. Broil for 5 minutes, turn and brush again.
Kabobs should be ready in 15-17 minutes.
2) On a cook top grilling pan:  Spray pan with oil.
Lay kabobs on med-high heat pan. Cook for 5 minutes, brush with marinade and flip to cook the other side.
Make sure to brush with marinade every time you flip kabobs.

3) Outdoor grill: Basically, this method is the same as broiling in the oven, however it’s more fun.  People’s demeanor changes to “festive” when they know we’re having “Bar-b-que”. 

Philippine Bean Thread Noodles w/ Chicken and Vegetables
1 package bean threads, available at your local supermarket (or Cantonese noodles)
½ cooked chicken breast, diced             2 cup shredded cabbage
1 large onion, chopped                            2 tbsp soy sauce or oyster sauce
3 cloves garlic, chopped                          1 tbsp Canola oil or EVOO
1 cup peapods                                           1 cup carrots, sliced                           
1 cup diced celery                                     1 tbsp sesame oil
1 bunch green onions, chopped            1 tsp brown sugar or honey
1 bag broccoli slaw (optional)                ½ cup chopped cilantro (optional)
Lemon or lime juice                                  1 tsp fish sauce (Patis) or to taste
Soak noodles in hot water from tap in a large bowl.
Heat oil in a large skillet or wok.
Add onions and garlic, sauté for about 2 minutes.
Add chicken, stir.
Add soy sauce, sesame oil and brown sugar, mix well.
Add vegetables, sauté for 2 minutes, then add noodles, cook for 3 minutes.
(May toss in other optional ingredients: diced tofu, cooked shrimps, or cooked meat, etc.)
Top with green onions, cilantro and lemon or lime juice.
Servings: 6-8
Nutrition Information:
185 Calories,  23.8 g Carbohydrates,  4 g Fiber,  4.5 mg Fat,  77 mg Cholesterol

Turkey-Quinoa and Black Bean Burgers with Mushrooms
1 lb ground turkey
1 cup cup cooked quinoa
1 14 oz can black beans
1 large onion, chopped fine                                       
1/2  cup oat bran                                             
1 cup mushrooms, chopped                             
½ tsp garlic powder                                       
1 tbsp dried parsley
2 tbsp Worcestershire sauce
2 tbsp soy sauce
Salt and pepper to taste
Combine all ingredients in a large bowl.
Shape into balls (racquet ball), then flatten; Cook on grill sprayed with olive oil.  Serve with sautéed onions, mushrooms and peppers, lettuce and tomatoes. 
Nutrition Information:
197 Calories,  9.2 g Protein, 26.5 g Carbs, 7.1 g Fiber,  7.1 g Fat,  0 Cholesterol






Peachy's Health Smart
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