high-protein

Copy-Cat Paris Baguette Chicken Wrap

In this recipe, I  re-created the Thai Chicken Wrap from Paris Baguette.  It is my favorite quick meal if I can’t find anything else.  Here in Korea, Paris Baguette is as common as Starbucks in America.   These wraps are very easy to make at home!

Chicken Wrap

Copy-Cat Paris Baguette Chicken Wrap

Servings: 3

Ingredients

For the breaded chicken:

-2 chicken breasts

-6 to 8 saltine crackers, smashed (I used multigrain ones)

~25 almonds, crushed

-1/4 tsp salt

1/8 tsp pepper

-1 egg

-2 Tbls flour (I used whole wheat)

For the wrap:

~2 cups spinach, washed and dried


Tamale Bake

Like I have said before, my number one craving in Korea is for Mexican food!  In this recipe- shredded chicken, beans and salsa are mixed together with a flaky cornbread topping  to create a fiesta (that’s Spanish for party) in your mouth!

Tamale Bake2

Servings: 4

Ingredients:

-2 chicken breasts

-1 tsp olive oil

-1 can of black beans or pinto beans, drained

-2/3 cup salsa (I used pace medium)

-1/2 onion, diced

-3-4 cloves of garlic, minced

-1 chicken bouillon cube

-2-4 Tbls taco seasoning

-1/3 cup water


Healthy Kimbap

Kimbap is eaten for breakfast, lunch, and dinner here in Korea.  It is truly a staple in the Korean diet.  Usually, seaweed and white rice are wrapped around spam, egg, tuna, and vegetables.  In this version, I use mixed-grain rice, tuna, and vegetables.

Healthy Kimbap

Healthy Kimbap

Servings: makes 3 rolls

Ingredients:

-3 sheets of nori ‘gim’ for kimbap

-1 1/2 cups cooked mixed-grain rice, cooled

-1/2 tsp salt

-1 tsp sugar

-2 tsp rice vinegar

-1 small package of pickled radish and burdock root sticks

-1/2 small carrot, cut into thin strips

-1/2 package of firm tofu (I like the pulmuone brand shown below)


Korean Blackbean Sauce Noodles (Jajangmyeon)

These delicious noodles are a take-out favorite in Korea.  This dish is really easy to make at home and you get to control the quality of the ingredients.  You can also use the sauce over rice instead of noodles if you prefer.

Jajangmyeon

Korean Blackbean Sauce Noodles (Jajangmyeon)

Servings: 3

Ingredients:

- 1 bundle (2 servings) of fresh wheat noodles

-1 turkey burger patty, smashed up (or lean ground beef /pork if you can’t find turkey)

-1/2 onion, diced

-1 carrot, diced small

-4 to 5 garlic cloves, minced

-1 tsp sesame oil

For Sauce:

-2 cups water

-4 Tbls blackbean paste (chunjang)

-1 tsp beef stock seasoning


Salmon Pasta Salad

This fresh pasta salad is a good source of protein and omega 3′s.  It’s perfect for lunch.

Salmon Pasta Salad

Salmon Pasta Salad

Servings: 3

Ingredients:

- 4 oz (~ 2 servings) of whole wheat or tricolor pasta (a curly shape)

-1/2 head of broccoli, chopped

-1 medium carrot, sliced thin

-1 can (6 oz) of skinless and boneless salmon

-1/4 cup chopped black olives (optional)

For Dressing:

-2 Tbls olive oil

-2 Tbls water

-2 Tbls red wine vinegar

-1 tsp honey

-1/2 tsp salt

-1/4 tsp pepper

-2 Tbls canned parmesan cheese

-1 to 2 tsp dried Italian herbs blend

Directions


Microwave Breakfast Muffins

This quick breakfast sandwich is easy to put together and tastes like the fast-food ones.

Microwave Breakfast Muffin

Microwave Breakfast Muffins

Servings: 1

Ingredients:

-1 whole grain English muffin

-1 egg (use 2 egg whites if watching your cholesterol)

-salt & pepper

-2 slices thin ham sandwich meat (preferable natural or low-sodium kinds)

-1 Tbls shredded cheese or 1 slice of cheese, any kind you like

-1 tsp ‘I can’t Believe it’s not Butter’ (or other butter spread)

Directions


Chicken Caesar Wrap

This is a light and fresh way to start the new year.  With a homemade low-fat Caesar dressing – that’s better than store-bought, fresh greens, and protein rich chicken breasts, this recipe won’t disappoint.

Chicken Caesar Wrap

Chicken Caesar Wrap

Servings: 2

Ingredients:

-2 chicken breasts

-1/2 tsp olive oil

-salt & pepper

-2 cups salad greens ( I used green leaf and spinach)

-1/2 cucumber, peeled and sliced (optional)

-2 Tbls parmesan cheese, grated (fresh is the best, but I used the canned kind)

-Croutons or French’s Fried Onions (optional, for added crunch)


Korean Mixed Noodles (Jap chae)

This is one of my favorite Korean dishes.  Glass noodles are mixed with veggies and meat in a deliciously simple sauce.

Jap chae

Korean Mixed Noodles (Jap chae)

Servings: 2.5

Ingredients:

-2 chicken breasts, thinly sliced

-1 Tbls soy sauce

~100 g (~2 cups cooked) Korean glass noodles (dangmyeon)

-1 small carrot, thinly sliced in strips

-1/2 bell pepper, thinly sliced in strips

-1/2 onion, thinly sliced

-2 green onion stalks, thinly sliced

-2 Tbls soy sauce (low sodium preferred)

-2 Tbls brown rice syrup (or honey, or brown sugar)

-2 tsp sesame oil


Homemade Cheesy Bean and Rice Burrito

My no. 1 craving in Korea is Taco Bell’s Cheesy Bean and Rice Burrito.  The only Taco Bells in Korea are in Seoul or on the American military bases and since I don’t have access to those places, I had to create my own.  The good news is that it is healthier than Taco Bell!  The combination of the zesty sauce, creamy beans, and Mexican rice in this recipe creates the Taco Bell taste.

Homemade Cheesy Bean and Rice Burrito

Servings: 3

Ingredients:

For the Rice

-1/2 cup uncooked short grain brown rice (or white if you prefer)


Sweet and Spicy Chicken

In this chicken stirfry recipe, Korean red chili paste and brown sugar deliver an excellent flavor combination.  It is not too sweet or too spicy leaving your mouth watering for more!

Sweet and Spicy Chicken

Servings: 2.5

Ingredients:

For the Chicken

-1 chicken breast

-1 Tbls soy sauce (low sodium)

For the Sauce

-1 Tbls soy sauce (low sodium)

-3 Tbls brown sugar

-1 Tbls fish sauce

-1 Tbls rice vinegar

-1 tsp sesame oil

-1 tsp Korean red chili paste (gochujang)


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