My Recipe

Japanese Hearty Soup

Ingredients:

8 oz boneless skinless chicken breast or thigh
One 300 g pack soft tofu
14 to 16 pieces konnyaku
4 oz carrot (1/4″ slices)
13 oz potato
3 Tbsp wakame seaweed

Chicken Marinade:

1/2 tsp salt
1½ Tbsp sake
3/4 tsp cornstarch
2 tsp oil

Broth and Seasoning:

6 cups hot water
2 tsp dashi granules (Bonito fish soup stock mix)
2½ Tbsp Japanese soy sauce
2 Tbsp mirin seasoning (Honteri)
3 Tbsp sake
1/8 tsp or to taste salt

Method:

  1. Cut chicken into thick slices or chunks. Add marinade. Set aside for about 30 minutes.
  2. Rinse and cut tofu into 3/4-inch dices.
  3. Rinse and drain konnyaku.
  4. Peel potato and cut into 3/4-inch chunks. Soak in a mixture of 3 cups water and 1/2 tsp vinegar for 30 minutes to prevent from discolouration. Drain before cooking.
  5. Add water and dashi granules to a pot or wok. Stir to dissolve. Add potato and carrot. Bring to a boil. Cook for about 4 minutes on medium heat or until potato is just fork tender. Add chicken, cook for 2 minutes. Add remaining seasoning and wakame seaweed. Bring to a boil. Add tofu and konnyaku. Bring to a boil again. Serve hot.

Nutrition value for 1/6 portion of recipe:

Calorie 150, Fat 2.9 g, Carbohydrate 16 g, Fibre 2 g, Sugar 2 g, Cholesterol 24 mg, Sodium 985 mg, Protein 14 g.


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In Pictures: Korean Street Foods

Getting in Front of Back Pain

Strong core muscles, good posture can help, expert says.

Even though back pain affects nearly 10 million Americans a year, there’s a lot you can do to avoid the problem, an expert says.

It begins with healthy habits, including not smoking along with maintaining proper weight through good nutrition and exercise. Good posture, balance, strength and flexibility help increase core strength to support the back.

“All these elements can preserve a good back, keep our bones and bodies strong and help the body heal should injury occur,” Kathy Dieringer, a National Athletic Trainers’ Association board member, said in a news release from the organization.

To maintain good posture, keep your shoulders back when sitting, avoid slouching and don’t sit for more than 30 minutes without moving around.

It’s also important to support your back when sitting or sleeping. Sit with your knees slightly bent and higher than your hips. When in bed, try to maintain your lumbar curves and use pillows if necessary, Dieringer said.

Core muscles make up the “powerhouse” in the center of your body, according to the Federal Occupational Health website of the U.S. Department of Health and Human Services. Core muscles include abdominal muscles, back muscles and muscles in the pelvic region.

Dieringer advised strengthening your core using exercises such as crunches, modified crunches with weights or medicine balls, planks, bridges and back extensions. When exercising, be sure to work on both lower and upper back muscles. It’s also important to do exercises that help maintain back flexibility.

If you’re inactive, get moving. Walking is a great way to maintain good back health, according to Dieringer.

Remember to lift with your legs, bend at the knees and keep your back straight. Don’t twist when carrying objects. Turn your entire body and keep your hips and shoulders facing the same direction. If you’re doing work — such as gardening — that requires lots of bending or stooping, take frequent breaks and stretch your back when you stand up.

If you do experience back pain, stop your activity, rest and consult your doctor. Ignoring back pain can lead to complications, Dieringer warned.

“By following a healthy regimen to maintain good posture, proper back and body mechanics, your movements should be easy, pain-free and with great range of motion,” she said.

Source: U.S. Department of Health and Human Services

Seafood Tapas with Chili and Lime Glaze

Ingredients

16 raw zipper-back jumble shrimps with shells
12 oz cod loin
12 oz salmon fillet, skinned
2 tsp fresh ginger juice
4 tbsp sweet chili sauce
grated rind and juice of 1 lime
lime wedges for serving

Method

  1. Peel away shells of shrimps, leaving the tails intact. Rinse, drain and pat dry with paper towels.
  2. Cut fishes into 1-inch pieces.
  3. Mix together ginger juice, sweet chili sauce, grated lime rind and juice. Add to the seafood. Mix well and set aside for 30 minutes in the refrigerator.
  4. Soak wood skewers in cold water for about 30 minutes.
  5. Preheat the broiler to high and line the broiler pan with foil.
  6. Remove seafood from marinade, reserving the remaining liquid. Thread an equal quantity into each skewer, leaving a little space between each piece. Arrange in broiler pan.
  7. Broil the skewers, turning once and brushing with the reserved marinade, for 6 to 8 minutes, or until cooked through.
  8. Serve hot, drizzle with the liquid in the broiler pan and lime wedges.

Makes 8 servings.

Source: Tapas


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