A strong soy based sauce used in Japanese cooking, for example to flavor noodles.
2 parts soy sauce
2 parts mirin
1 part rice wine
bonito flakes
Easy and nutritious, and a relatively low fat Asian stir fry. Many versions of this dish call for a spicy chili bean sauce and hot red peppers, but some of prefer a milder version.
1 lb green beans, trimmed and cut into 1-2″ pieces
1/2 tbsp olive oil
2 oz dry shrimp
2 tbsp fresh ginger, minced
1 tbsp olive oil
2 tbsp water
1 tbsp soy sauce
1/2 tsp sesame oil
1 tsp cornstarch
6 servings
| Nutrition Facts | ||||||
|
Serving Size 99 g
|
||||||
|
Amount Per Serving
|
||||||
|
Calories
77
Calories from Fat
38
|
||||||
|
% Daily Value*
|
||||||
|
Total Fat
4.2g
7%
|
||||||
|
Saturated Fat
0.7g
3%
|
||||||
|
Cholesterol
20mg
7%
|
||||||
|
Sodium
179mg
7%
|
||||||
|
Total Carbohydrates
7.4g
2%
|
||||||
|
Dietary Fiber
2.8g
11%
|
||||||
|
Sugars
1.2g
|
||||||
|
Protein
3.9g
|
||||||
|
||||||
|
Nutrition Grade A
|
||||||
|
* Based on a 2000 calorie diet
|
Simple and somewhat Americanized version of the popular Chinese vegetarian dish. Based on a recipe from Cooking Light. Should try with fewer carrots and some adding bamboo shoots, bean sprouts and cabbage.
3 tbspsoy sauce
1 tbsp vegetarian oyster sauce
1 tbspdark sesame oil
1 tbsp rice vinegar
1 tsp sugar
10 oz pressed dry bean curd, sliced
1 lb broccoli
5 carrots, julliened
2 tbsp canola oil
1 1/2 cups green onions
1 tbsp fresh ginger
2 garlic cloves, minced
1 cup snow peas, trimmed
8 oz water chestnuts, sliced
1/2 cup vegetable broth
1 tbsp cornstarch
1/2 tsp salt
8 servings
| Nutrition Facts | ||||||
|
Serving Size 229 g
|
||||||
|
Amount Per Serving
|
||||||
|
Calories
209
Calories from Fat
85
|
||||||
|
% Daily Value*
|
||||||
|
Total Fat
9.4g
14%
|
||||||
|
Saturated Fat
1.1g
6%
|
||||||
|
Trans Fat
0.0g
|
||||||
|
Cholesterol
0mg
0%
|
||||||
|
Sodium
599mg
25%
|
||||||
|
Total Carbohydrates
22.0g
7%
|
||||||
|
Dietary Fiber
3.8g
15%
|
||||||
|
Sugars
4.7g
|
||||||
|
Protein
10.5g
|
||||||
|
||||||
|
Nutrition Grade A-
|
||||||
|
* Based on a 2000 calorie diet
|
Modified from Epicurious to reduced the fat.
1 tbsp olive oil
2 fennel bulbs
1 onion, sliced lengthwise
1.5 lb Yukon Gold potatoes
1/2 cup vegetable broth
Chop 2 tablespoons of fennel fronds and discard remainder of stalks. Quarter bulb lengthwise and core, and cut lengthwise into 1/4-inch-thick slices.
Cook fennel, onion, pepper, and 1/2 teaspoon salt in oil in a 12-inch heavy skillet over moderate heat, covered, stirring occasionally, until onion is softened, about 5 minutes.
Cut potatoes crosswise into 1/4-inch-thick slices.
Add potatoes and remaining 1/2 teaspoon salt to fennel mixture and cook, uncovered, stirring frequently, 3 minutes. Add water and cook, covered, stirring once, until potatoes are tender, 10 to 12 minutes more. Stir in fennel fronds before serving.
6 servings
| Nutrition Facts | ||||||
|
Serving Size 232 g
|
||||||
|
Amount Per Serving
|
||||||
|
Calories
160
Calories from Fat
25
|
||||||
|
% Daily Value*
|
||||||
|
Total Fat
2.8g
4%
|
||||||
|
Cholesterol
0mg
0%
|
||||||
|
Sodium
116mg
5%
|
||||||
|
Total Carbohydrates
31.5g
10%
|
||||||
|
Dietary Fiber
5.2g
21%
|
||||||
|
Sugars
2.2g
|
||||||
|
Protein
4.4g
|
||||||
|
||||||
|
Nutrition Grade A
|
||||||
|
* Based on a 2000 calorie diet
|
From GoldilocksFindsManhattan.com.
5 blue crabs (about 2 lbs)
1/2 cup potato starch
1 cup canola oil for deep frying
2 tbsp canola oil
5 scallions, cut into 2″ lengths and sliced lengthwise
1″ fresh ginger, minced
5 cloves garlic
2 tbsp shiaoxing wine
2 tbsp soy sauce
Combine the rice wine and soy sauce, and set aside in a small bowl.
Open the shells from the rear, cut the crab bodies in half and break off the claws. Using a crab cracker, crush the shell on each claw. Dredge the pieces in the potato starch to absorb any free liquid, and deep fry about 3 minutes in moderately hot oil. Set the crab aside.
Julienne the scallions and mince the garlic. Peel the ginger root and cut into thin slices (~1/16″ thick) and smash each slice by placing the flat side of the knife on it and hitting it with your hand.
In a clean wok, with 2 tbsp of fresh oil, stir fry the ginger, garlic and scallions about 1 minute. Add back the crab pieces, and add the wine/soy sauce mixture. Continue stir frying for another 2 minutes so that the crab is thoroughly heated through and coated with sauce.
Serve immediately. Be prepared to get messy while eating and have extra plates available for the shells.
4 servings
| Nutrition Facts | ||||||
|
Serving Size 187 g
|
||||||
|
Amount Per Serving
|
||||||
|
Calories 365
Calories from Fat 108
|
||||||
|
% Daily Value*
|
||||||
|
Total Fat 12.0g
18%
|
||||||
|
Saturated Fat 0.8g
4%
|
||||||
|
Trans Fat 0.0g
|
||||||
|
Cholesterol 114mg
38%
|
||||||
|
Sodium 928mg
39%
|
||||||
|
Total Carbohydrates 34.4g
11%
|
||||||
|
Dietary Fiber 1.3g
5%
|
||||||
|
Sugars 2.7g
|
||||||
|
Protein 26.6g
|
||||||
|
||||||
|
Nutrition Grade C
|
||||||
|
* Based on a 2000 calorie diet
|
Lo Mein are noodles mixed with a savory sauce, vegetables, and a protein source. This recipe is from Appetite For China and includes clam juice and oyster sauce in the sauce. Many lo mein recipes also call for vegetables like bean sprouts, water chestnuts, or celery. Feel free to be creative.
8 oz fresh lo mein noodles
2 tbsp sesame oil
1 tbsp canola oil
1 lb shrimp, squid or a combination of seafoods, peeled and deveined
1/2 tbspminced garlic
1 tsp minced or grated ginger
4 scallions, shredded
4 oz snow peas
Sauce:
1/3 cup clam juice
1 tablespoon soy sauce
1 tablespoon oyster sauce
1 tablespoon rice wine
1 tsp sugar
Cook the noodles according to package instructions until al dente, or the minimum amount of time suggested by the package. Drain the noodles and rinse under cold wate. Return the noodles to the original pot, toss with the sesame oil until the noodles are well-coated, and set aside.
Combine clam juice, soy sauce, oyster sauce, rice wine, and sugar and set aside.
Heat a wok or large skillet over high heat until a bead of water sizzles and evaporates contact. Add the peanut or vegetable oil and swirl to coat the base. Add the seafood and sear until pink on the outside but not fully cooked through, about 1 to 2 minutes. Transfer to a plate and set aside.
In the same wok, add the garlic, ginger, and scallions and stir-fry until aromatic, about 30 seconds. Add the snow peas and continue stir frying until bright green. Pour in the claim juice mixture. Add the noodles and shrimp and toss until heated through and well-coated with sauce. Transfer to a platter, or divide into individual bowls and plates, and serve.
6 servings
| Nutrition Facts | ||||||
|
Serving Size 169 g
|
||||||
|
Amount Per Serving
|
||||||
|
Calories 294
Calories from Fat 54
|
||||||
|
% Daily Value*
|
||||||
|
Total Fat 6.0g
9%
|
||||||
|
Saturated Fat 0.9g
5%
|
||||||
|
Trans Fat 0.0g
|
||||||
|
Cholesterol 159mg
53%
|
||||||
|
Sodium 427mg
18%
|
||||||
|
Total Carbohydrates 37.6g
13%
|
||||||
|
Dietary Fiber 1.7g
7%
|
||||||
|
Sugars 2.5g
|
||||||
|
Protein 21.8g
|
||||||
|
||||||
|
Nutrition Grade A-
|
||||||
|
* Based on a 2000 calorie diet
|
A spicy Creole shrimp, goes well with rice.
1 lb shrimp, peeled and deveined
1 tbsp olive oil
1 medium onion, finely chopped
1 stalk celery, finely chopped
1/2 green bell bepper, finely chopped
1 tbsp creole seasoning (recipe here)
1 lb roma tomatoes, ripe and fresh, diced
1/4 cup dry white wine
1 cup shrimp stock (recipe here)
1 tbsp garlic, minced
1 bay leaf
1/2 tsp kosher salt
1/2 tsp black pepper
1/2 tsp white pepper
1 bunch fresh thyme
1 tsp Tabasco Sauce
1/2 tbsp Worcestershire Sauce
1/4 cup scallions, green tops thinly sliced, white part sliced into 1/4″ thickness
1 tbsp fresh parsley, minced
Heat the olive oil in a large sauce pan over medium heat and add the onions. Cook, stirring occasionally, until the onions are softened and beginning to brown.
Add the celery and bell pepper, reduce the heat to medium and season with 1/2 tbsp of Creole seasoning and 1/4 tsp salt. Sweat the vegetables until soft.
Add the fresh tomatoes and another 1/4 tsp salt, this will help the tomatoes break down. Stir well and continue cooking. When the tomatoes start to break down into liquid add the white wine, the shrimp stock, remaining Creole seasoning, garlic, bay leaves, black pepper, white pepper, and thyme. Bring to a boil then reduce to a low simmer. Simmer for 30-45 minutes.
Add the hot sauce, Worcestershire sauce, and season to taste with Kosher salt.
Bring the sauce to a boil, reduce the heat to low and add the shrimp. The key is to not overcook your shrimp. Let them slowly simmer in the sauce until just cooked through, 2-3 minutes depending on the size of the shrimp.
Serve with boiled rice and garnish with the remaining green onions and parsley.
Serve immediately.
4 servings.
| Nutrition Facts | ||||||
|
Serving Size 247 g
|
||||||
|
Amount Per Serving
|
||||||
|
Calories
157
Calories from Fat
37
|
||||||
|
% Daily Value*
|
||||||
|
Total Fat
4.2g
6%
|
||||||
|
Saturated Fat
0.8g
4%
|
||||||
|
Trans Fat
0.0g
|
||||||
|
Cholesterol
160mg
53%
|
||||||
|
Sodium
1009mg
42%
|
||||||
|
Total Carbohydrates
8.8g
3%
|
||||||
|
Dietary Fiber
1.9g
7%
|
||||||
|
Sugars
3.9g
|
||||||
|
Protein
19.5g
|
||||||
|
||||||
|
Nutrition Grade B
|
||||||
|
* Based on a 2000 calorie diet
|
A quick pasta side. From Giada De Laurentiis.
8 oz whole wheat pasta
2 tbsp olive oil
1/4 cup lemon juice, fresh
1/2 tsp black pepper
1/2 tsp salt
1/2 tsp lemon zest
1/4 cup fresh basil
Cook the pasta in a large pot of boiling salted water until tender but still firm, about 10 minutes.
Whisk the oil, lemon juice and black pepper in a small bowl to form an emulsion.
Drain the pasta, reserving 1 cup of the cooking liquid.
Toss the pasta with the lemon sauce.
Add some of the reserved cooking liquid, 1/4 cup at a time as needed to moisten.
Garnish with lemon zest and chopped basil.
| Nutrition Facts | ||||||
|
Serving Size 54 g
|
||||||
|
Amount Per Serving
|
||||||
|
Calories
182
Calories from Fat
51
|
||||||
|
% Daily Value*
|
||||||
|
Total Fat
5.7g
9%
|
||||||
|
Saturated Fat
0.7g
3%
|
||||||
|
Trans Fat
0.0g
|
||||||
|
Cholesterol
0mg
0%
|
||||||
|
Sodium
7mg
0%
|
||||||
|
Total Carbohydrates
28.9g
10%
|
||||||
|
Dietary Fiber
3.4g
14%
|
||||||
|
Sugars
1.6g
|
||||||
|
Protein
4.7g
|
||||||
|
||||||
|
Nutrition Grade C
|
||||||
|
* Based on a 2000 calorie diet
|
A common ingredient in Cajun and Creole cooking. This version is from NOLaCuisine.com.
Shells and tails from 2 lb. of Shrimp
1/2 Cup chopped Onion
1/4 Cup chopped Celery
2 Garlic Cloves
1 Lemon sliced
2 Fresh Bay Leaves
3 Sprigs Fresh Thyme
1 tsp. Black Peppercorns
Add all ingredients to a dutch oven or a moderate sized stock pot. Cover this with cold water, it should be about 6-8 Cups Cups.
Bring almost to a boil, reduce the heat to a low simmer. Skim off any scum that rises to the surface, and simmer for about 45 minutes to an hour.
Strain through a fine mesh strainer.
Stock freezes very well. Break it up into batches in ziploc bags.
A staple of Creole cooking. There are many versions of this spice mix, this one is from NOLaCuisine.com.
1/2 Cup Kosher Salt
1/3 Cup Paprika
1/4 Cup Granulated Garlic
4 Tbsp Onion Powder
1/3 Cup Freshly Ground Black Pepper
3 Tbsp White Pepper
2 Tbsp Cayenne Pepper
2 Tbsp Dried Thyme
2 Tbsp Dried Basil
1 Tbsp Dried Oregano
Mix all ingredients. Store in an air tight jar.