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Healthy Feast From The East: 5 Clean, Asian-Inspired Recipes

Healthy Feast From The East: 5 Clean, Asian-Inspired Recipes

Stuck on chicken and broccoli? Holy nutritional burnout, Batman! Add some zing to your bland food with these clean, Asian-flavored recipes. Pack on the taste without packing on calories!

If you eat clean, it's easy to get stuck in a rut of boring and bland. That Tupperware container of perfectly-proportioned tilapia, broccoli, and brown rice could hold so much more! All it takes is a little creativity?and probably a little Sriracha. Okay, a lot of Sriracha.

Yet hot sauce only goes so far. Liven up your dining experiences with bold, Asian ingredients. These versatile flavors add fun, sweet-and-spicy zest to your healthy food. By choosing healthy dressings and spices, you can boost flavor without adding extra fat, carbs, or calories.

These recipes highlight some of my favorite Asian flavors. Get ready for a garlic, ginger, chili flake, curry, soy, rice vinegar, and Sriracha bomb!

Miso White Fish

White fish is lean and high in protein, making it great for any fat-loss or muscle-building diet. Instead of throwing it in a pan with some olive oil, try adding rice vinegar and miso paste. You'll have a meal you'll want to eat for breakfast, lunch, and dinner!

Ingredients
Directions
  1. Combine first four ingredients in a bowl and mix into a paste.
  2. Rinse and pat dry the fish filets.
  3. Place fish on broiler pan with non stick spray or tin foil.
  4. Spread paste mixture on top of the fish.
  5. Broil on high for 7 minutes.
  6. Serve with steamed bok choy, brown rice, and sprinkle with sesame seeds.
Nutrition Facts
Recipe Yields 4 Servings
Amount per serving
Calories 124.5
Total Fat2.5 g
Total Carb2.5 g
Protein24 g

Miso White Fish PDF (57 KB)

Lettuce-Wrapped Turkey Burgers

There's probably no room for regular hamburgers in your fat-loss diet. Don't despair! These turkey burgers are just the thing to tame the craving for fatty ground beef. I add some liquid aminos for an extra muscle-building pump!

Ingredients
Directions
  1. Combine all ingredients in a bowl and mix well.
  2. Form mixture into 4 oz patties.
  3. Grill or fry on greased pan for five minutes on each side or until thoroughly cooked.
  4. Wrap with butter leaf lettuce and top with your favorite sauce.
Nutrition Facts
Recipe Yields 4 Servings
Amount per serving
Calories 255
Total Fat12 g
Total Carb6 g
Protein33 g

Lettuce-Wrapped Turkey Burgers PDF (51 KB)

Chicken Curry Shirataki Noodles

Almost calorie- and carb-free noodles, you say? Awesome! This spicy chicken noodle dish is a great source of protein. Enjoy its intense flavor without worrying about fat and carbs.

Ingredients
Directions
  1. Heat coconut oil in large saut? pan over medium heat.
  2. Saut? sliced chicken for 5-7 minutes.
  3. Add minced garlic, red bell pepper, onion, and broccolini to pan and continue to saut? veggies until they begin to soften.
  4. Add all spices and continue to stir.
  5. Add coconut milk, soy sauce, lime juice, curry paste, Sriracha, and sweetener. Let simmer for three more minutes.
  6. Prepare noodles according to packages directions.
  7. Serve noodles in a bowl and top with chicken-curry mixture!
Nutrition Facts
Recipe Yields 4 Servings
Amount per serving
Calories 356
Total Fat19.5 g
Total Carb15 g
Protein33 g

Chicken Curry Shirataki Noodles PDF (58 KB)

Chicken Fresh Rolls

Store-made spring rolls are often full of calories, fat, and sodium-heavy sauces. Don't give up on them; just make your own! Use fresh vegetables and herbs to increase the nutrition content of this tasty meal.

Ingredients
Directions
  1. In a large Ziploc bag, mix soy sauce, rice vinegar, ginger, garlic, brown sugar blend, and Sriracha.
  2. Add chicken to bag and marinate for at least half an hour.
  3. Saut? chicken in greased pan until thoroughly cooked.
  4. Meanwhile, prepare rice paper wrappers according to packing.
  5. Lay the rice paper on a plate and arrange lettuce, shredded carrots, bean sprouts, and herbs.
  6. Top with chicken and wrap burrito style.
Nutrition Facts
Serving Size (2 rolls)
Amount per serving
Calories 357
Total Fat7 g
Total Carb34 g
Protein38 g

Chicken Fresh Rolls PDF (58 KB)

Crockpot Sesame-Ginger Salmon

What's easier than cooking in a Crockpot? Throw in some healthy ingredients, wait an hour, and voila! A delicious, protein-filled meal!

Ingredients
Directions
  1. Combine olive oil, soy sauce, honey, garlic, onion, sesame seeds, ginger, and chili flakes in a bowl and mix well.
  2. Place salmon in Crockpot with water. Pour mixture over salmon.
  3. Cook on low heat for one hour.
  4. Top with green onions and serve with brown rice and broccoli.
Nutrition Facts
Recipe Yields 2-4 Servings
Amount per serving
Calories 353
Total Fat12 g
Total Carb14 g
Protein36 g

Crockpot Sesame-Ginger Salmon PDF (60 KB)


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About The Author

Jillian has been associated with Bodybuilding.com for the past four years and has found her passion in the fitness industry.

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Unclemrf

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Unclemrf

Maybe something for saturday or sunday looks, looks like you will have 2 spare some time for these tasty goodies :))

Jan 25, 2013 4:30am | report
 
femmusclewolf

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femmusclewolf

never thought to wrap my turkey burger in lettuce, hmm might try later tonight... YUMMY...

Jan 25, 2013 7:37am | report
 
Azn_Persuasion

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Azn_Persuasion

Mmm, I'll try out some of the recipes next week! Miso fish looking good.

Jan 25, 2013 10:09am | report
 
kenethleclair

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kenethleclair

excellent protein meals!

Article Rated:
Jan 25, 2013 10:44am | report
 
frier84

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frier84

Awesome! best recipes so far thank you =]

Jan 25, 2013 12:07pm | report
 
BalhamBeast

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BalhamBeast

Fantastic! I visited South Korea and Japan in 2009 and loved the food. I have miso paste in the fridge so I might give the fish a go.

Jan 25, 2013 1:16pm | report
 
IrishLassie78

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IrishLassie78

Salmon in the crockpot? Never would have thought of that in a million years. Will definitely have to give that a try.

Jan 25, 2013 1:16pm | report
 
sergiodrumond

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sergiodrumond

Great stuff !

Jan 25, 2013 1:28pm | report
 
maelstrom143

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maelstrom143

Very nice! Thanks for the recipes :)

Jan 25, 2013 1:29pm | report
 
jpsantos9

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jpsantos9

those turkey burgers look good. thank for the recipes.

Jan 25, 2013 1:29pm | report
 
MrsMB

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MrsMB

I've been looking for something to change my diet. I'm burnt out on my diet and have hit a plateau

Jan 25, 2013 1:46pm | report
 
BigSmash

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BigSmash

Im gonna try some of these. They look delicious and healthy! :-)

Article Rated:
Jan 26, 2013 3:25pm | report
 
LocoSly

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LocoSly

**** def. gonna tear some of these recipes up!!

Jan 28, 2013 1:42pm | report
 
body_sculptor

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body_sculptor

THANKS FOR THESE DELICIOUS AND NUTRITIOUS RECIPES!

Jan 28, 2013 8:42pm | report
 
ehuanochtli

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ehuanochtli

These look awesome!

Feb 3, 2013 8:56pm | report
 
spamgirl1

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spamgirl1

These are great!!

Feb 3, 2013 9:16pm | report
 
TG09

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TG09

Turkey Burger and the Miso Fish look a good. Will try tonight.

Article Rated:
Feb 4, 2013 6:18pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 212.75 lbs
  • bf: 20.0%
natkooos

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natkooos

Yummy ! Lettuce turkey wrap for tomorrow !

Feb 9, 2013 8:32pm | report
 
luchanvi

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luchanvi

looks delicious

Feb 21, 2013 8:26am | report
 
Focusonfifty

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Focusonfifty

Recipes are sure a good natural source of protein. The Miso fish sounds delish. Gonna pick up some miso and rice vinegar tomorrow. Thanks for sharing.

Mar 3, 2013 8:52pm | report
 
ChrisTeki

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ChrisTeki

Thank you :)

Jun 23, 2013 5:25pm | report
 
cdurham

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cdurham

Thanks for the great recipe ideas! Definately making the chicken curry next week. Hooked on Shirataki!

Jan 15, 2014 4:22pm | report
 
Sadie001

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Sadie001

Awesome recipes. Definitely going to try them, but, I will be holding the Bragg's Liquid Aminos. For those who do not know, Bragg's Liquid Aminos is a form of MSG.

May 12, 2014 11:42am | report
 
Showing 1 - 22 of 22 Comments

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