 Cooking low-fat asian food is a snap. Most of the fat in Asian cooking comes from the oil used for cooking. Sautéing the ingredients in broth rather than oil, takes the fat out of Asian cooking! To be a successful low-fat Asian cook all you need is a non-stick wok or fry pan, lots of fresh ingredients, a little time, and a lot of imagination! |
 
Asian Grilled Chicken1 cup hoisin sauce 1/4 cup rice vinegar 2 tablespoons black bean paste 1/4 cup minced garlic 2 tablespoons minced fresh ginger root 1/2 cup minced scallions 1 tablespoon soy sauce 1 tablespoon white wine 1 tablespoon dry mustard 1 tablespoon liquid hot pepper sauce 1 teaspoon peanut oil 1 pound boneless skinless chicken breast Combine all ingredients and mix well. Cover and chill for 2-4 hours. Remove chicken from marinade, drain well. Grill 5 minutes per side or until cooked or, bake @ 375 for 30 minutes (until juices run clear when pierced with a fork). Remove to a serving platter. Heat marinade until boiling. Simmer 3 minutes. Serve over grilled chicken. Garnish with cilantro leaves, if desired.
Nutrition Facts
BBQ Pork3 pounds boneless lean pork, cut in 2" by 6" strips 1/4 cup hoisin sauce, or plum sauce 1/4 cup soy sauce 3 tablespoons white wine 2 tablespoons catsup 1 tablespoon minced garlic 1 tablespoon grated orange zest 1 tablespoon sesame paste 1 teaspoon minced ginger 1 teaspoon sesame oil 1/2 teaspoon 5 spice powder 4 drops red food coloring Combine all ingredients, mix well, cover and chill for 4-24 hours. Remove pork to a rack in a roasting pan. Bake @ 350 degrees for 15 minutes. Turn over and baste with remainder of marinade. Bake another 20 minutes or until pork is done
Nutrition Facts
Bean Thread Salad4 ounces bean thread vermicelli 2 tablespoons lime juice 1 tablespoon fish sauce 1 tablespoon sugar 1 tablespoon roasted sesame oil 1/2 cup peanuts, toasted and chopped fine 3 scallions, chopped fine 1/2 small carrot, chopped fine 1/4 cup cilantro, chopped fine 1/8 cup mint, chopped fine Bring a pot of water to boil. Pour over the vermicelli. Let it sit for a few minutes until it softens and becomes translucent. Drain water and rinse with cold water. Allow to drain. In a small bowl, mix the lime juice, fish sauce and sugar. Microwave for 30 seconds. Stir to finish dissolving the sugar. Add the sesame oil. In a serving bowl, combine the noodles, sauce, peanuts, scallions, carrot, cilantro and mint. Mix well to combine. Taste for seasoning and correct. For a spicy version, mince a jalapeno and add to taste to the sauce to before microwaving.
Nutrition Facts
Beef and Peppers in Hoisin Sauce1 onion, finely chopped 1 teaspoon five-spice powder 4 ounces water chestnuts, halved 1/2 teaspoon garlic, puree 2 tablespoons hoisin sauce 1 teaspoon beef bouillon granules 1 tablespoon canola oil 6 ounces sirloin , cut in strips 1 red bell pepper, diced 1 green bell pepper, diced Heat the oil in a wok. Add the meat to the wok and brown lightly. Add peppers, onion, and stir fry for two minutes. Add seasoning, water chestnuts, garlic puree, hoisin sauce, and stir fry for 1 minute. Optionally, crumble the beef stock cube into a little hot water, and add to the wok to make a thick sauce.
Nutrition Facts
Chicken With Orange Peel, Szechwan Style1 large orange 1/2 pound boneless skinless chicken breast 1 tablespoon soy sauce 1 tablespoon dry sherry 4 green onions, cut into 2 inch piece 1 teaspoon ginger root, minced and peeled 2 1/2 teaspoons cornstarch 1/2 teaspoon sugar 1/2 teaspoon salt 1/2 cup orange juice 1 tablespoon salad oil 1/4 teaspoon crushed red pepper With vegetable peeler, cut peel from orange into 1 1/2 inch-wide pieces, being careful not to cut into white membrane. Cut pieces into 1 1/2 inch-long strips. On small cookie sheet, let peels dry slightly in 200 F. oven 30 minutes. Cut chicken into 1 1/2-inch pieces. In medium bowl, mix well chicken, soy sauce, sherry, green onions, red pepper and ginger. In small bowl, mix well cornstarch, sugar, salt and orange juice. Cover and refrigerate both. About 15 minutes before serving: In 10-inch skillet over medium heat, in hot oil, with slotted spoon, stir-fry peels until crisp and edges are slightly browned, about 2 minutes; drain on paper towels. In remaining oil in skillet, over high heat, stir-fry chicken mixture until chicken loses pink color and is tender, about 4 minutes. Stir orange-juice mixture, then add to chicken and stir-fry until mixture is slightly thickened and coats chicken. Spoon onto warm platter; sprinkle with peels.
Nutrition Facts
Cold Spiced Cabbage1 head Napa cabbage, (about 1 1/2 Tbs.) 1 tablespoon salad oil 2 cloves garlic, minced 2/3 cup water 3 tablespoons each sugar and white wine vinegar 1/2 teaspoon salt 1 1/2 teaspoons sesame oil 1 to 1/4 teaspoon crushed red pepper Cut cabbage into 2" pieces. Place a wok over high heat. When wok is hot, add salad oil. When oil begins to heat add garlic and stir once. Then add cabbage and stir for 30 seconds. Add water, cover and cook, stirring occasionally, until cabbage is just barely wilted (about 1 to 2 minutes). Remove from heat and pour off any excess liquid. Stir sugar, vinegar, salt, sesame oil and red pepper into cabbage. Let cool, then cover and refrigerate until cool.
Nutrition Facts
Garlic Chicken1 pound boneless skinless chicken breast 1/4 teaspoon cornstarch 3 tablespoons chicken stock 1/4 cup garlic, chopped 1/3 cup sliced water chestnuts 1/3 cup bamboo shoots, sliced 1/2 teaspoon salt 1/2 teaspoon sugar 3 tablespoons soy sauce 1/2 cup water 1 teaspoon sesame oil -----MARINADE----- 1 teaspoon dry sherry 1/4 teaspoon salt 1 tablespoon sesame oil 1 egg white Chop chicken breasts into 2 inch square pieces; mix marinade ingredients in a medium bowl; add chicken pieces and mix well; let stand at least 20 minutes; heat 1 tbs. oil in a wok over medium heat 1 minute; add chicken pieces and stir-fry until chicken is almost cooked, 3 to 4 minutes; remove chicken, draining well over the wok; set aside; dissolve cornstarch in chicken stock to make a paste; set aside; heat oil in wok over medium heat 1 minute; add cooked chicken, garlic, water chestnuts and bamboo shoots; stir-fry about 2 minutes; add salt, sugar, soy sauce and water; cover and cook over low heat 10 minutes; add cornstarch paste; stir-fry until sauce thickens slightly, about 30 seconds; stir in 1 teaspoon of sesame oil; serve hot. Makes 4 servings.
Nutrition Facts
Hot & Sour Soup3 wood ears 20 lily buds, optional 1/4 pound pork loin -----MARINADE----- 1 tablespoon dry sherry 1 teaspoon cornstarch 1 teaspoon sesame oil -----SOUP----- 6 cups chicken stock 4 ounces fresh mushrooms, sliced 1/4 cup sliced water chestnuts 1/4 cup bamboo shoots, shredded 1/4 pound firm tofu 5 to 1 tablespoon rice wine vinegar 5 tablespoons cornstarch 5 tablespoons water 1 egg, beaten 1 to 1/2 teaspoon white pepper, to taste 1 tablespoon sesame oil Soak wood ears and lily buds in 3 cups hot water for 15 minutes; remove woody stems from both; shred wood ears with a cleaver. Slice pork into thin strips; chop strips into shreds; Combine marinade in a small bowl; add pork, mix well; let stand 15 minutes. Combine chicken stock, 5 cups water and salt in a medium saucepan; bring to a boil over high heat; reduce heat to medium; add mushrooms, water chestnuts, bamboo shoots, carrot, wood ears and lily buds; simmer 3 to 4 minutes; add pork with marinade and tofu; bring to a boil; add vinegar. Dissolve cornstarch in 5 tablespoons water to make a paste; slowly stir into soup. Cook over medium heat until soup thickens slightly; stir egg into soup; add white pepper and sesame oil. Continue to add white pepper and vinegar to taste. Serve hot.
Nutrition Facts
Hot Pepper Chicken2 pounds boneless skinless chicken breast, sliced 2 onions, matchstick 2 cloves garlic, minced 1 teaspoon ginger, minced 8 jalapeno peppers, wheel sliced 3 bunches green onions, matchstick 2 tablespoons soy sauce 2 tablespoons cornstarch 2 tablespoons white wine, dry 2 tablespoons cooking oil Serve over steamed rice. Mix chicken with corn starch, wine, and soy sauce, stir fry about 1 minute. Add white onion, garlic, ginger, hot peppers, stir fry about 1-2 more minutes. Add green onion and stir fry very briefly. Serve immediately. Variations: substitute beef, pork, or shrimp in place of chicken.
Nutrition Facts
Korean Barbecue - Bulgogi2 pounds Beef Tenderloin 1/2 cup light soy sauce 1/4 cup dark soy sauce 1/2 cup water 3 tablespoons green onions, finely chopped 3 teaspoons garlic, crushed 2 teaspoons ginger, Finely Minced 1/2 teaspoon black pepper 1 tablespoon sugar 2 tablespoons sesame seeds, toasted and ground 1 teaspoon sesame oil Cut the beef across the grain into very thin slices, then cut into narrow strips. In a glass or stainless steel dish mix all remaining ingredients together. Add the beef and stir thoroughly. Cover and let marinate for at least 3 hours. Preheat a tabletop broiler (Hibachi or Ghengis Kahn Cooker), protecting the tabletop with an asbestos mat or other suitable heat shield. Each diner, or the host/hostess, places a portion of meat on the broiler (griller) and cooks it quickly on both sides. The meat is dipped into the sauce before eating. Use wooden chopsticks or small forks/fondue forks.
Nutrition Facts
Lemon Grass Chicken1 pound boneless skinless chicken breast MARINADE 3 tablespoons water 3 tablespoons white wine vinegar 2 tablespoons fish sauce 1 teaspoon sugar 1 teaspoon cornstarch 1 teaspoon grated ginger root 1 tablespoon lemongrass, finely chopped 1 tablespoon cooking oil 3 cloves garlic, minced 2 onions, thinly sliced 1 tablespoon red chile peppers 1/2 cup basil leaf 3 cups chinese egg noodles Cut chicken into 3/4 inch pieces. Mix marinade with chicken. Let stand at room temp. for 30 minutes. Drain and reserve marinade. Heat oil in wok. Add garlic, onions, chili peppers. Remove. Add half chicken and stir fry. Add remaining chicken. Return all chicken to wok. Add reserved marinade. Return vegetables to wok. Add the basil leaves and toss to mix. Serve immediately over noodles.
Nutrition Facts
Lo MeinMarinade 1 tablespoon white wine 1 tablespoon soy sauce 1 tablespoon cornstarch 1/2 pound boneless skinless chicken breast Sauce 1 tablespoon soy sauce 1/2 cup chicken broth 1 tablespoon vegetable oil 2 scallions 4 ounces snow peas 4 ounces mushrooms, quartered 1 carrot, cut in matchstick pieces In a medium-sized bowl mix together the marinade ingredients. Add the meat and stir to cover. Let sit for 30 minutes. Drain well. Discard the marinade. In a small bowl mix together the sauce ingredients. Set aside. In a wok or large skillet heat the vegetable oil over high heat. When the oil begins to smoke, add the marinated meat. Stir-fry until just cooked. Push to one side and add the vegetables. Stir-fry for 2 to 3 minutes, stirring constantly. Mix with the meat. Pour in the sauce. When the sauce begins to bubble, add the noodles. Toss lightly to mix together. Let cook until the needles are hot.
Nutrition Facts
Oriental Noodles w/Beef & Vegetables1 1/2 tablespoons low-sodium soy sauce 1 1/2 cups mushrooms, sliced 1 cup chopped green onion 1/2 teaspoon chili paste 8 ounces cellophane noodles 1 green bell pepper, cut julienne 3/4 pound flank steak 1 tablespoon hoisin sauce 1 sweet red pepper, cut into julienne strips vegetable cooking spray 2 teaspoons vegetable oil, divided 1/2 cup canned chicken broth, undiluted 2 tablespoons canned chicken broth, undiluted 1 tablespoon minced garlic Partially freeze steak; trim fat from steak. Slice steak diagonally across grain into 1/2-inch-thick slices; set aside. Combine chicken broth and next 3 ingredients in a small bowl; stir well and set aside. Coat a wok or large nonstick skillet with cooking spray; add I teaspoon oil. Heat at medium-high (375degree) until hot. Add peppers, and stir-fry 1 minute. Add 1/4 cup green onions and garlic; stir-fry 1 minute. Remove vegetables from wok; keep warm. Add remaining 1 teaspoon oil to wok; heat at medium-high until hot. Add steak and mushrooms; stir-fry 2 minutes. Add cooked noodles, and toss well. Add chicken broth mixture and vegetable mixture; stir well. Cook, stirring constantly, 2 to 3 minutes or until mixture is thoroughly heated. Sprinkle with remaining 1/4 cup chopped green onions. Yield: 7 (1-cup) servings
Nutrition Facts
Peking Chicken1 cup hoisin sauce 1/4 cup low-sodium soy sauce 1/4 cup rice vinegar 1/4 cup honey 1 tablespoon grated ginger root 4 garlic cloves, minced 2 pounds boneless skinless chicken breast Vegetable cooking spray 1 tablespoon dark sesame oil, divided 1 cup sliced green onions Combine first 6 ingredients in a medium bowl; stir well. Reserve 1 cup hoisin sauce mixture set aside. Cut chicken diagonally across the grain into thin slices. Add chicken to the remaining sauce mixture in bowl, and stir well. Cover and marinate in refrigerator up to 8 hours, stirring occasionally. Remove chicken from bowl; discard marinade. Coat a large nonstick skillet with cooking spray; add 1 1/2 teaspoons oil, and place over medium-high heat until hot. Add half of chicken; cook 5 minutes or until done. Remove chicken from skillet, and set aside. Repeat procedure with remaining oil and chicken. Warm tortillas according to package directions. Spread 2 tablespoons reserved hoisin sauce mixture down the center of each tortilla. Arrange one-eighth of chicken slices and 2 tablespoons green onions down center of each tortilla; roll up.
Nutrition Facts
Rice Sticks with Barbecued Pork8 ounces rice sticks, (1/4" side) 2 cloves garlic, thinly sliced 5 cups chicken stock 1/4 cup fish sauce 1/2 to 3 teaspoons thai chili paste, (to taste) 1-3 teaspoons sugar (to taste) 1 tablespoon fresh lime juice, (or to taste) 2 cups bean sprouts 8 to 6 ounces Chinese BBQ Pork, or cooked chicken or shrimp 1/2 cup cilantro, finely chopped 1 lime, quartered Soak rice sticks in cold water to cover for about 30 minutes. Heat stock in saucepan. Add sliced garlic. Simmer about 10 minutes. Add fish sauce, chili paste, and lime juice. Taste. Add chili paste, lime juice and sugar to adjust seasoning. Bring 2 quarts of water to a boil in a large pot. Just before serving, drain the rice sticks and cook in boiling water for 1 minute, or until tender. Add the bean sprouts and cook 10 seconds. Drain noodles and bean sprouts and transfer to four large bowls. Arrange the BBQ Pork slices on top. Fill each bowl with broth and sprinkle with cilantro and chopped peanuts. Serve at once with lime wedges and hot sauce on the side
Nutrition Facts
Sichuan Sweet & Sour Cabbage2 pounds Napa cabbage 1 1/2 teaspoons salt 1 tablespoon peanut oil 2 tablespoons ginger, shredded 1/3 cup rice vinegar 3 tablespoons sugar 2 scallions, medium, chopped 2 tablespoons chopped cilantro 1 teaspoon chili oil 1 tablespoon Oriental sesame oil Split cabbage in two. Remove core and shred cabbage. Place shredded cabbage on large plate and toss with salt cover with paper towels. Place a heavy, flat weight over towels and let stand for 2 hours. Squeeze liquid from cabbage. Stir-fry ginger in hot oil. Turn off heat. Add vinegar and sugar. Turn heat to low and stir until sugar dissolves. Add scallions and cilantro. Stir 30 seconds. Turn off oil and add chili oil and sesame oil. Pour sauce over the cabbage and toss well. Serve at room temperature. Will last 3 days refrigerated.
Nutrition Facts
Vietnamese Chicken Salad (Goi-Ga)1 head cabbage, shredded 1 bunch mint leaf 1 pound boneless skinless chicken breast, cooked 1 small onion, thinly sliced 1 carrot Dressing 1 teaspoon sugar 1 tablespoon oil 2 cloves garlic, mashed 1/4 cup rice vinegar, or lime juice 1 red chili, Chopped, to taste Wash and de-stem mint leaves. Cut carrot in matchsticks. Shred the cooked chicken meat. In a large bowl, combine chicken with vegetables and mint leaves. Mix dressing ingredients together well. Pour dressing over and let stand 10 minutes before serving.
Nutrition Facts
Vietnamese Grilled Steak & Noodles1 pound thin chinese noodles 1/3 cup rice vinegar 3 tablespoons soy sauce 1/4 cup minced garlic 3 tablespoons sugar 1/4 teaspoon sambal ulek or crushed red chiles 1/4 teaspoon kosher salt 2 tablespoons fish sauce 2 tablespoons chopped mint or cilantro 1 pound loin steaks 3/4 cup bean sprouts, lightly blanched 1 cup red bell pepper, seeded slivered Simmer the pasta in boiling salted water until just tender drain, rinse in cold water, and drain well. Meanwhile, combine the vinegar, soy sauce, garlic, sugar, red pepper flakes, salt, and fish sauce with 1 tablespoon water. Pour over the noodles, add the mint, and toss to mix well. Pat steaks dry with a kitchen towel, season with salt and pepper. Sear on a very hot grill for 3-4 minutes per side remove to a cutting board to rest for 5-6 minutes. Bias-sliced, across the grain, into thin strips. Lay a bed of noodles onto the center of a serving platter. Arrange the bean sprouts around the noodles. Place the red bell pepper atop the bean sprouts. Fan the steak on top of the noodles and garnish with fresh mint or cilantro as desired. Serve warm.
Nutrition Facts
Vietnamese-Style Spring Rolls8 dried black mushrooms 2 packages bean thread noodles 2 medium carrot, julienned 1 cup snow peas, stemmed, stringed and very finely julienned 1 cup mung bean sprouts 16 rice paper rounds 24 mint leaves 3 scallions, cut into thin slivers 12 basil leaves Dipping sauces Soak black mushrooms in hot water to cover for 20 to 30 minutes. Stem and cut in fine julienne. Soak bean threads in cold water to cover 20 to 30 minutes. Cook in 2 quarts boiling water until al dente, about 1 minute. Transfer to colander and rinse with cold water, drain well. Blanch carrots in boiling noodle water 1 minute. Rinse in cold water. Blanch, drain and rinse snow peas and bean sprouts the same way (blanch bean sprouts for 30 seconds). Fill a large shallow bowl with cold water. Soak a sheet of rice paper for 1 minute. Carefully (very carefully!) transfer to a dry paper towel, and let sit 1 to 2 minutes until pliable. To assemble rolls, arrange 2 mint leaves in a row along the bottom third of the rice paper. Arrange 1/12 of noodles, mushrooms, carrots, scallions and snow peas in a row on top. Roll up rice paper, folding in flaps after first turn. Add one basil leaf after first turn. This forms a compact roll about 6 inches long. Once assembled, they will keep for 6 hours, covered in refrigerator. To serve, cut in half on the diagonal. Makes 12 rolls
Nutrition Facts
|
