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Recipes 3
By The Readers
First published at
Readers have been bugging us to expand the recipe section of our site for some time now, so we've set out to do so. We've asked our regular contributors to come up with some full-length recipe articles, and now we're soliciting your best. If you've got some great recipes you'd like to share, forward them along to info@johnberardi.com.
Also, look forward in the near future to a recipe book based on the principles found No Nonsense Nutrition DVD.
This asian-inspired installment comes from Jason, complete with nutritional information.
Chili Soy Beef with Bok Choy
8 oz sirloin steak, with fat removed
1 small bunch bok choy
½ red sweet bell pepper, cut into strips
½ green sweet bell pepper, cut into strips
1 tbsp extra virgin olive oil
½ cup soy sauce
1 clove garlic, minced
1 tsp ginger root, finely minced
1 tsp red chili pepper
1 tsp lemon juice
¼ tsp salt
Grill steak on medium-high heat, flipping every 4-6 minutes until desired doneness is reached. While steak is being prepared, separate leaves of bok choy from stalks. Bring a small pot of water to a boil and add stalks. Boil stalks for 2 minutes, then add leaves and boil for 2 more minutes. Drain and set boiled bok choy on serving plate with sliced red and green sweet peppers. In a small bowl, combine olive oil, soy sauce, garlic, ginger root, red chili pepper, lemon juice and salt. Serve meat over bok choy and peppers, and drizzle sauce over the entire meal. Allow to sauce to infuse into bok choy for a few minutes before eating.
Makes 1 serving.
Nutritional Information
Protein: 46 g
Carbohydrate: 10 g
Fat: 26 g
Chicken Mango Spinach Salad
1 boneless skinless chicken breast, grilled and cut into strips
1 cup spinach
½ medium sized mango, cut into small pieces
1 mandarin orange, peeled and separated into pieces
½ sweet red bell pepper, cut into strips
10-12 baby carrots
1 tsp ginger root, shaved
1 tbsp extra virgin olive oil
For dressing, combine olive oil, ginger root and two teaspoons of orange juice squeezed from the mandarin pieces. Combine all ingredients, including squeezed orange pieces, in a large bowl, and drizzle dressing over top.
Makes 1 serving.
Nutritional Information
Protein: 29g
Carbohydrate: 33 g
Fat: 13g
Spicy Peanut Chicken
1 boneless skinless chicken breast, grilled and cut into strips (
1 cup bean sprouts
½ sweet red pepper (4g carbs)
½ sweet green pepper
1/3 cup mushrooms, sliced
1 tbsp extra virgin olive oil
1 tbsp Thai peanut sauce
1 tsp soy sauce
1 tbsp sesame seeds
Wash and drain bean sprouts, and lay across serving plate with peppers and mushrooms. Place chicken strips on top. In a small bowl, combine olive oil, peanut sauce and soy sauce, and drizzle on top of chicken. Sprinke sesame seeds over plate.
Makes 1 serving.
Nutritional information
Protein: 33 g
Carbohydrate: 14 g
Fat: 22 g
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