Hawaiian Katsu Chicken

This is one of Steve's favorite dishes ever! Served with a side of macaroni salad and it's complete. It is from our good friends, the Akana's, who are true Hawaiian through and through.

Ingredients:

2 lbs Chicken—boneless thighs or breast (I used tenderloins-still good)

Salt & Pepper

Garlic Powder

¼ Cup Flour

2 Eggs (beaten)

2 Cups Panko Flakes

Salad Oil for frying (Canola is what I always use)

Cooking Instructions:

Place chicken in a Ziploc bag

Flatten with a cup (I usually use a mug and whack the chix until tender)

Season Chicken on both sides with salt, pepper and garlic powder

Dredge chicken in flour; dip in eggs & coat with panko (easy if set up in order, it's also easier if you cut the chicken into strips after whacking)

Heat oil & fry chicken until golden brown

Drain on paper towel

Cut into 1 inch strips

Serve with Katsu Sauce!

SAUCE

½ Cup Ketchup

¼ Cup Soy Sauce

¼ Cup Sugar

1 ½ tsp Worcestershire sauce

Dash of black pepper

Dash of ground red pepper (optional)

The sauce is what makes it. 

So good!!

A Lighter Meat Loaf

• 1 tablespoon(s) olive oil
• 2 stalk(s) celery, finely chopped
• 1 small onion, finely chopped
• 1 clove(s) garlic, crushed with press
• 2 pound(s) lean ground turkey
• 3/4 cup(s) (from 1 1/2 slices bread) fresh whole wheat bread crumbs
• 1/3 cup(s) fat-free milk
• 1 tablespoon(s) Worcestershire sauce
• 2 large egg whites
• 1/2 cup(s) ketchup 
• 1/2 teaspoon(s) salt
• 1/4 teaspoon(s) coarsely ground black pepper
• 1 tablespoon dijon mustard

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Directions -

Preheat oven to 350 degrees F. In 12-inch nonstick skillet, in oil, cook celery and onion on medium 10 minutes or until vegetables are tender, stirring occasionally. Add garlic and cook 1 minute. Transfer vegetables to large bowl; cool slightly.

To bowl with vegetables, add turkey, bread crumbs, milk, Worcestershire sauce, egg whites, 1/4 cup ketchup, 1/2 teaspoon salt, and 1/4 teaspoon coarsely ground black pepper; mix with hands until well combined but not over mixed. In cup, mix Dijon and remaining 1/4 cup ketchup.

1. In 13" by 9" metal baking pan, shape meat mixture into 9" by 5" loaf. Spread ketchup mixture over top of loaf.
2. Bake meatloaf 55 to 60 minutes or until meat thermometer inserted in center reaches 160 degrees F. (Temperature will rise to 165 degrees F upon standing.)
3. Let meatloaf stand 10 minutes before removing from pan to set juices for easier slicing. Transfer meatloaf to platter and cut into slices to serve.
4. 
   
5. In place of ketchup you can also can use BBQ sauce in the recipe and on the top or I used katsu sauce w/o Worcestershire & ketchup, so yummy.

Read more: Healthy Makeover Meatloaf - Good Housekeeping 

Quinoa and Black Beans

Quinoa and Black Beans

"Whether you're trying quinoa for the first time or just trying a new recipe for quinoa, this mixture of quinoa, black beans, corn, and spices will make this dish a new favorite."

Ingredients:

1 teaspoon vegetable oil 1 onion, chopped 3 cloves garlic, peeled and chopped 3/4 cup uncooked quinoa 1 1/2 cups vegetable broth 1 teaspoon ground cumin

1/4 teaspoon cayenne pepper salt and pepper to taste 1 cup frozen corn kernels 2 (15 ounce) cans black beans, rinsed and drained 1/2 cup chopped fresh cilantro

Directions:

1.	Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2.	Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3.	Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

Tortellini Soup

Tortellini Soup

Yield: 3-4 servings
Ingredients:
1 tbsp. olive oil
½ cup onion, chopped
2 cloves garlic, minced
½ tsp. dried oregano
1 (15 oz.) can diced tomatoes, with juices
4 cups low-sodium vegetable broth (or chicken broth)
9 oz. tortellini, any variety (fresh or frozen)
3 cups fresh baby spinach, loosely packed
Salt and pepper
Grated Parmesan, for serving

Directions:
In a large pot or Dutch oven, heat the olive oil over medium-high heat.  Add the onions to the pan and cook until beginning to soften, about 5 minutes.  Add in the garlic and cook, stirring frequently, just until fragrant, about 1 minute.  Mix in the oregano and diced tomatoes.  Add the broth to the pot.  Bring the mixture to a boil.  Add the tortellini to the pot and cook according to the package directions.  One minute before the tortellini is fully cooked, stir in the spinach.  Remove from the heat.  Season with salt and pepper to taste.  Serve warm with grated Parmesan as desired. Yummy!

Blueberry Almond Granola Bars

 Blueberry Almond Granola Bars

Ingredients

• 2 cups rolled oats
• 1 cup sliced almonds
• 1 cup unsweetend shredded coconut
• 1/2 cup wheat germ
• 1/4 cup ground flax seed
• 1/4 cup butter
• 2/3 cup pure maple syrup
• 2 teaspoon pure vanilla extract
• 1/4 teaspoon kosher salt
• 1 cup dried bluberries

Instructions

Preheat the oven to 300F degrees. On a baking sheet lined with parchment or a baking mat, toss oats, sliced almonds and shredded coconut. Toast in oven for 10-15 minutes, turning often, until nicely browned. Keep an eyeful watch as the coconut and almonds can burn quickly. Meanwhile, in a medium stock pot, combine butter, vanilla, maple syrup and salt. Bring to a boil and cook for 2 minutes. Remove from heat. When oat/almond/coconut mixture is done, remove from oven. Turn oven up to 325F degrees. Add cooled oat mixture to a large bowl with wheat germ and ground flax. Pour in melted butter and maple syrup. Mix until combined. Press granola bar mixture into a greased 9 x 13 baking pan. Bake for 25 minutes. Remove from oven and let cool completely before cutting. Store in an airtight container for up to a week.

This granola is delicious with milk!

Jenny