Healthy Sautéed Seafood with Asparagus

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
This easy-to-prepare recipe adds a combination of flavors that is both complex and delicious to your Healthiest Way of Eating. And you get a full meal for only 254 calories! Enjoy!
Healthy Sautéed Seafood with Asparagus
Prep and Cook Time: 25 minutes
Ingredients:

• 1 medium onion, cut in half and sliced medium thick
• 1 TBS chicken or vegetable broth
• 1 TBS minced fresh ginger
• 3 medium cloves garlic, chopped
• 2 cups fresh sliced shiitake mushrooms
• 1 bunch thin asparagus, cut in 2" lengths (discard bottom fourth)
• 1/4 cup fresh lemon juice
• 2 TBS soy sauce)
• 2 TBS mirin wine
• pinch red pepper flakes
• 3/4 lb cod fillet cut into 1 inch pieces
• 8 large scallops
• 8 large shrimp, peeled and deveined
• 1 cup cherry tomatoes cut in quarters
• 1/4 cup chopped fresh cilantro
• salt and white pepper to taste

Directions:

1. Slice onion and chop garlic and let sit for 5-10 minutes to enhance its health-promoting benefits.
2. Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Sauté onion in broth over medium high heat for 2 minutes, stirring constantly. Add ginger, garlic, mushrooms and asparagus. Continue to stir-fry for another 3 minutes, stirring constantly.
3. Add lemon juice, soy sauce, mirin, red pepper flakes, cod, scallops, and shrimp and stir to mix well. Cover and simmer for just about 5 minutes stirring occasionally on medium heat.
4. Toss in tomatoes, cilantro, salt and pepper. Serve.

Serves 4 Serving Suggestions:

• Serve with Brown Rice

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Healthy Food Tip

Should your foods be colorful?

In the world of processed food, you cannot judge the quality of a food by the way it looks. Artificial colors, mechanical processing techniques, and genetic engineering can create foods that look fantastic but have very little nutritional value. Don't judge your processed foods-or even in many cases, non-organic unprocessed foods-by their color; for example, it's sometimes the two parts per million of citrus red dye number 2 that gives the peel of conventionally grown oranges their rich color. (This artificial dye cannot be legally used on organic oranges.)
When eating the World's Healthiest Foods that have been organically grown, the situation is exactly the opposite. The more colorful your meal, the greater likelihood you will receive a rich diversity of nutrients. The World's Healthiest Foods are NATURALLY colorful. They are rich in phytonutrients that provide them with a rainbow of colors. The numerous phytonutrients in colorful fruits and vegetables have a variety of actions: they act as powerful antioxidants, have anti-inflammatory effects, help the way neurons communicate in the brain, and help reduce the effects of aging.
These phytonutrients give carrots and winter squash their rich orange-red color, make beets a brilliant red, and provide green leafy vegetables such as kale with their deep green hue. In fact, if you eat leafy greens like kale or mustard greens or chard, it's interesting to think about what happens to leaves in the fall to get a deeper appreciation for all of the phytonutrients included in these foods. During the fall, leaves change in color from green to yellow or orange or red; these colors are actually in the leaves year-round, but just get overshadowed by the green. Therefore, when you eat a green leafy vegetable, you're actually eating a variety of colors-and the phytonutrients that are reflected in those hues! Enjoy the World's Healthiest Foods for their colors and you will be also be enjoying them for their unique nutritional richness.