Another Simple One Dish Meal

Vietnamese-Style Lettuce Wraps with Trimmings

Wraps are another way to make yet, another simple one dish meal quick and easy

Vietnamese food has carved it’s way towards popularity around the world. If you’ve ever been to Vietnam, you’d find different foods to try at roadside trucks. If you haven’t, then you might research their culture and history of how Viatnamese food has emerged. Another Simple One Dish Meal that Americans love, Pho.

Pho is most likely the most sought after Vietnamese dish for a lot of Americans. If you were to have lunch at their capital, bun cha (small patties of seaseoned pork and slices of marinated pork belly grilled over a charcoal fire at street side restaurants) is the top choice to eat. That said, we’ll start with a Vietnamese recipe.

Grilling brings out the smokey flavor in several ingredients in these wraps, which are not only bursting with color but also deliciousness.

Ingredients

Sauce Ingredients

• 1/4 cup lime juice (from 2 to 3 medium limes)
• 1 tablespoon honey
• 1 tablespoon water
• 2 teaspoons soy sauce (lowest sodium available)
• 2 teaspoons fish sauce (lowest sodium available)

Lettuce Wrap Ingredients

• 72 raw medium shrimp, peeled (about 1 1/2 pounds)
• 1 tablespoon plus 1 teaspoon canola or corn oil
• 24 whole large Bibb lettuce leaves (about 2 medium heads)
• 1/2 cup chopped green onions
• 1 cup thinly sliced radishes
• 1 cup chopped fresh mint
• 2 medium fresh jalapeños, cut into 24 slices each
• 2 small avocados, cut into 24 pieces each
• 2 medium mangoes, cut into 24 pieces each

Directions

Sauce Directions

1. In a small bowl, whisk together the lime juice, honey, water, soy sauce, and fish sauce. Set aside.

Lettuce Wrap Directions

1. Soak 18 8- to 10-inch wooden skewers in cold water for at least 10 minutes to prevent charring, or use metal skewers.
2. Preheat the grill on medium high.
3. Thread four shrimp on each skewer. Transfer to a large baking sheet. Using a basting brush, lightly coat both sides of the shrimp with the oil.
4. Put the lettuce leaves, green onions, radishes, mint, jalapeños, avocado, and mango on a large platter.
5. Grill the shrimp for 2 to 3 minutes, or until the shrimp are pink on the outside. Transfer to a separate large platter.
6. Place three shrimp on each lettuce leaf. Top each with 1 teaspoon green onions, 2 teaspoons radish slices, 2 teaspoons chopped mint, 2 jalapeño slices, 2 avocado pieces, and 2 mango pieces. Drizzle each with 1 scant teaspoon sauce.

Quick Tips

Cooking Tip: For a more smoky flavor, grill the jalapeños, avocados, and mangoes. Cut each into half, discarding the seeds and ribs of the jalapeños and the pits of the avocados and mangoes. Lightly coat the jalapeños, avocados, and mangoes with cooking spray. Grill for 10 minutes, or until slightly charred, turning occasionally. When cool enough to handle, cut into slices or pieces as directed.

Calories

313 Per Serving

Protein

27g Per Serving

Fiber

7g Per Serving

Cod is a favorite, and is another simple one dish meal that’s easy to make

Vietnamese Broiled Cod with Asparagus Peas and Water Chestnut Stir Fry

The brightness of the ginger and the pungency of the oyster sauce bring a lot of flavor to the delicate cod in this Vietnamese -inspired creation.

Ingredients

• 2 tablespoon oyster sauce
• 3 to 4 tablespoon water
• 2 tablespoon canola oil (divided)
• 1 tablespoon brown sugar
• ginger piece (peeled, roughly chopped)
• 2 garlic cloves (peeled)
• 4 scallions, dark and light parts separated
• 4 cod
• 1 bunch asparagus spears (cut into 2-inch pieces)
• 2 can sliced water chestnuts (drained)
• 1 bag frozen peas (thawed)

Directions

1. Into the bowl of a food processor, add oyster sauce, 2 tablespoons water, 1 tablespoon oil, brown sugar, ginger pieces, garlic, and light scallion parts. Process until mixture is pureed, about 1 minute. Reserve 2 tablespoons of marinade in the fridge for the vegetable mixture.
2. In a shallow container, add cod fillets and pour remaining marinade over it. Cover and refrigerate at least 1 hour and up to 12 hours.
3. When ready to cook, preheat the broiler. Prepare the vegetables for the stir-fry. Snap the ends off each asparagus spear and cut into 2-inch pieces. Chop the green parts of the scallions.
4. Remove fish fillets from the marinade, wiping a majority of the marinade off each piece of fish. Place onto a foil-lined baking sheet. Broil fish a few inches away from heat with the broiler door cracked slightly open until fish can be easily flaked with a fork, about 10 minutes.
5. Meanwhile, warm 1 tablespoon oil in a large nonstick pan or wok over high heat. Add asparagus; saute, stirring constantly, until mostly tender, about 3 minutes. Stir in 2 tablespoons reserved marinade, 1 to 2 tablespoons water, water chestnuts, and peas. Stir constantly until peas are cooked, about 3 to 4 minutes. Remove from heat and serve stir-fry with the cod.

Quick Tips

Cooking Tip: If needed, add a few more tablespoons of water to the vegetable stir-fry if the marinade looks like it might burn while sauteing.

Keep it Healthy: Broiling requires less oil than sauteing fish on the stove top while also adding a bit of tasty char to the fish.

Tip: Other firm white-fleshed fish, like halibut or sea bass, can be substituted for the cod.

Nutrition Facts

Calories

302 Per Serving

Protein

39.0g Per Serving

Fiber

10.4g Per Serving

Air Fryer Tuna Steak Tostadas with Jicama Slaw

Air frying the tortillas provides a delicious, crispy base for the air-fried fish and sweet, crunchy slaw.

Ingredients

• 2 tablespoons fresh lime juice
• 2 teaspoons olive oil
• 1 teaspoon chili powder and 1 teaspoon chili powder, divided use
• 1 teaspoon ground cumin
• 4 tuna steaks (about 4 ounces each)
• 8 6-inch corn tortillas
• Cooking spray
• 2 cups shredded red cabbage (about 1/2 small head)
• 2 cups peeled and diced jicama (about 1 small)
• 1 medium mango, diced
• 1 tablespoon plus 1 teaspoon honey
• 2 medium limes, cut into 4 wedges each
• 1/4 cup coarsely chopped fresh cilantro (optional)

Directions

1. In a large glass dish, stir together the lime juice, oil, 1 teaspoon chili powder and cumin. Add the fish, turning to coat. Cover and refrigerate for 15 minutes to 1 hour, turning several times. Drain the fish, discarding the marinade.
2. When the fish is done marinating, preheat the air fryer to 380˚F. Arrange the fish in a single layer in the air fryer basket. (Don’t overcrowd; work in batches as needed.) Cook for 3 to 4 minutes on each side, or until the desired doneness. Let the fish stand for 5 minutes. Cut into thin slices across the grain.
3. Meanwhile, increase the heat to 400˚F. Lightly spray the tortillas with cooking spray. Working in batches, cook the tortillas for 3 minutes on each side, or until golden brown and crispy.
4. To assemble the tostadas, put the following, in order, on each tortilla: 1/4 cup cabbage, 1/4 cup jicama, 1/8 of the mango and 1/8 of the fish. Drizzle each with 1/2 teaspoon honey. Squeeze 1 lime wedge over each. Sprinkle each with 1/8 teaspoon of the remaining chili powder. Sprinkle with the cilantro. Serve immediately.

Quick Tips

Cooking Tip: No air fryer? No worries. Preheat the grill on medium-high heat. Grill the fish for 3 to 5 minutes on each side, or until the desired doneness. Let the fish stand for 5 minutes. Cut into thin slices across the grain. Meanwhile, lightly spray the tortillas with cooking spray. Grill for 2 to 3 minutes, or until golden brown and crispy.

Tip:

With its origins in Mexico and South America, jicama, also called Mexican potato, is a large, bulbous root vegetable with a thin, brown skin and white, crunchy flesh. Its nutty flavor is good both raw and cooked. Store it in the refrigerator in a plastic bag for up to 2 weeks.

Nutrition Facts

Calories

318 Per Serving

Protein

31g Per Serving

Fiber

7g Per Serving

Turkey Bacon and Spinach Quiche with Sweet Potato Crust

 Another simple one dish meal if you like gobs of cheese

Usually made with gobs of cheese, heavy cream, and eggs, quiche is normally a calorie-dense dish. Instead, this quiche slashes calories and fat with egg whites, fat-free cheese, uncured, nitrate-free turkey bacon and skim milk–not to mention a crust made of grated sweet potatoes that is so tasty, you’ll never miss traditional pastry dough. Served hot, cold, or at room temperature, quiche no longer needs to be an indulgence.

Ingredients

• 1 sweet potato (washed)
• 1 teaspoon canola oil
• 1 medium yellow onion (finely diced)
• 6 slices uncured, nitrate-free turkey bacon (thinly sliced)
• 1, 10- ounces packaged, frozen, chopped spinach (thawed)
• 3/4 teaspoon dried dill
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 large eggs
• 4 large egg whites
• 1/4 cup skim milk
• 1 1/2 tablespoon fat-free feta cheese

Directions

1. Preheat oven to 400°F.
2. Place a box grater into a medium bowl. Grate the sweet potato until there are 2 cups grated sweet potato. Coat a 9-inch pie plate with cooking spray. Gently press the sweet potato into the bottom of the pie plate and up the sides; the sweet potatoes will be loose but will hold together once cooked. Place in the oven and bake until sweet potato crust is cooked, about 20 minutes. Remove from oven and decrease oven temperate to 350°F.
3. Meanwhile, in a medium pan, warm oil over medium-high heat. Finely dice the onion and add to the pan. Cook until almost translucent, about 6 to 8 minutes. Add turkey bacon, continuing to stir and cook until onions and bacon begin to brown, about 3 to 4 minutes. Stir in spinach, dill, salt, and pepper; cook until water from the spinach is released, about 1 to 2 minutes. Remove from heat. Use a spatula to transfer mixture from pan into the sweet potato pie shell.
4. In a bowl, add eggs, egg whites, and milk. Using a fork, whisk to combine. Pour eggs over vegetable mixture in the pie shell. Dot the feta cheese over the top of quiche.
5. Cook quiche in oven until eggs in the center are set, about 35 to 40 minutes. Remove from oven and let cool just a few minutes before slicing. Serve.

Quick Tips

Cooking Tip: A good way to test if the eggs in a quiche are set is to stick a toothpick or fork right in the center of the quiche. If it’s clean when removed, the eggs are fully cooked.

Cooking Tip: Frozen and thawed greens tend to work better in quiches since a lot of the liquid has already been cooked out of it before freezing. To use fresh greens, make sure to sauté it well and squeeze out any liquid from it before adding to the quiche.

Keep it Healthy: Using a layer of grated sweet potatoes in place of a pastry crust not only slashes extra calories and saturated fat, it adds a touch of subtle sweetness to the quiche. Consider going this route for a few dessert pies as well, like pumpkin pie.

Nutrition Facts

Calories

136 Per Serving

Protein

12g Per Serving

Fiber

3g Per Serving

Turkey Chili

(A Great Substitute for Hamburger)

Warm up on a cool evening with this classic chili dish. Our version is full of fiber, low in sodium, and extraordinarily delicious.

Ingredients

• 1 1/2 tablespoons canola or corn oil
• 1 medium or large onion, chopped
• 20 ounces ground skinless turkey breast
• 2 large garlic cloves, minced OR
• 1/2 teaspoon garlic powder
• 2 teaspoons chili powder
• 1/2 teaspoon pepper
• 1/2 teaspoon ground cumin
• 1 15.5-ounce can no-salt-added pinto beans, rinsed and drained
• 1 15.5-ounce can no-salt-added black beans, rinsed and drained
• 1 14.5-ounce can no-salt-added diced tomatoes, undrained
• 1 3/4 cups fat-free, low-sodium chicken broth
• 1 cup frozen whole-kernel corn
• 1 6-ounce can no-salt-added tomato paste
• 4 medium green onions (green part only), sliced

Directions

1. In a Dutch oven, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chopped onion for 3 minutes, or until soft, stirring occasionally.
2. Reduce the heat to medium. Stir in the turkey. Cook for 5 minutes, or until browned, stirring frequently to turn and break up the turkey.
3. Stir in the garlic, chili powder, pepper, and cumin. Stir in the remaining ingredients except the green onions. Cook for 5 to 7 minutes, or until heated through, stirring frequently. Just before serving, sprinkle with the green onions.

Nutrition Facts

Calories

347 Per Serving

Protein

34g Per Serving

Fiber

10g Per Serving

One last treat, recipe here

(These recipes were brought to you by AHA recipes via my downloaded cook book from them. I signed up and downloaded the recipes and I’m sharing them with you.

Thank You for stopping by, I hope you found your favorites.

Wishing you well, Sherry