Issues → January/February 2007 → Food →

Resolutionary Foods: Four Healthy Ways

COMMENT

SINGLE PAGE

EMAIL

PRINT

SHARE:

(page 2 of 5)

Choose Healthy Sources of Protein

Most nutrition experts agree that the most healthful sources of protein come from legumes (including beans), whole grains, nuts, low-fat dairy products, seafood, egg whites, and lean meats such as skinless chicken breasts, primarily because these foods are low in saturated fat. While protein is vital for cell repair and regulation of many bodily processes, the amount needed per day varies from person to person. Approximately 9 grams of protein per every 20 pounds of body weight is a useful guideline when trying to figure out how much protein to consume each day. Excellent protein choices in our recipes include the soymilk in the breakfast shake, the scallops on the soba noodles, and the chicken on the warm supper salad.

RECIPES:

Soba Noodles Topped with Spicy Miso Scallops

From Yankee Magazine — January 2007

Fish and Seafood Recipes

Preparation Time: 25 minutes

Start to Finish Time: 40 minutes

Yield: Yield: 4 servings

• 3 tablespoons white miso
• 3 tablespoons mirin (rice wine for cooking)
• 2 tablespoons rice vinegar
• 1 teaspoon (or more) garlic-chile paste (we used Sriracha, by Huy Fong Foods)
• 3 cloves garlic, minced
• 8 ounces soba noodles
• 4 scallions, trimmed and minced
• 3 tablespoons toasted sesame oil, divided
• 1 pound sea scallops, tough side muscles removed and patted dry