Snow Peas With Oyster Mushroom and Bamboo Shoots

A quick stir fry.

Ingredients

8 oz snow peas
4 oz oyster mushroom
1 cup bamboo shoot
1 tbsp canola oil
1 tsp corn starch
1/2 tsp salt
1/4 tsp white pepper
1/4 tsp sesame oil
1/4 cup vegetable broth

Preparation

De-string the snow peas, and slice the mushrooms and bamboo shoots into 3 mm thick pieces.

Combine the cornstarch, salt, pepper, sesame oil and cold vegetable broth in a small bowl.

Stir fry the mushrooms with the canola oil in a wok until cooked, about 5 minutes.  Add the snow peas and bamboo shoots and continue stir frying over low to moderate heat about another 5 minutes.

Stir the cornstarch mix to resuspend the cornstarch, and add it to the stir fry mix.  Continue stir frying about another minute to thicken the sauce and coat the vegetables.

Serve with rice.

Nutrition

6 servings

Nutrition Facts
Serving Size 96 g
Amount Per Serving
Calories

116
Calories from Fat

25
% Daily Value*
Total Fat

2.8g
4%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

242mg
10%
Total Carbohydrates

15.3g
5%
Dietary Fiber

3.7g
15%
Sugars

2.3g
Protein

7.5g
Vitamin A 8% • Vitamin C 32%
Calcium 2% • Iron 16%
Nutrition Grade A-
* Based on a 2000 calorie diet

Bubble and Squeak

An old and traditional British dish slightly updated to replace the butter with olive oil.  Based on a recipe from Epicurious.  The original recipe specifies a 1:1 mix of potatoes and cabbage, but using more cabbage gives the dish a sweeter taste and more pleasing texture.  You can add left over vegetables such as Brussels sprouts, carrots or peas.  Many recipes call for mashed potatoes, but I prefer starting with whole potatoes.

Ingredients

1 lb russet potatoes, peeled and cut into 1-2″ pieces
1 1/4 lb cabbage, chopped
3 tbsp olive oil
1 tsp salt
1/4 tsp black pepper

Preparation

Peel and cut up the potatoes.  Place in a pot with salted water and bring to a boil.  Cook for 18 minutes and set aside.

Chop the cabbage and saute withe olive oil, salt and black pepper over moderate heat in a large non-stick skillet until soft but not browned.

Mix in the potatoes and mash coarsely with a wooden spool.  Flatten to form a cake, cover and cook under low to moderate heat for 10 minutes until crusty and browned.

Nutrition

6 servings

Nutrition Facts
Serving Size 179 g
Amount Per Serving
Calories

136
Calories from Fat

65
% Daily Value*
Total Fat

7.2g
11%
Saturated Fat

1.1g
5%
Cholesterol

0mg
0%
Sodium

409mg
17%
Total Carbohydrates

17.4g
6%
Dietary Fiber

4.2g
17%
Sugars

3.9g
Protein

2.5g
Vitamin A 2% • Vitamin C 83%
Calcium 5% • Iron 5%
Nutrition Grade B+
* Based on a 2000 calorie diet

Mentsuyu Sauce

A strong soy based sauce used in Japanese cooking, for example to flavor noodles.

Ingredients

2 parts soy sauce
2 parts mirin
1 part rice wine
bonito flakes

Preparation

  1. Combine all of the ingredients in a small pot.  Bring to a boil and simmer briefly.
  2. Strain to remove the bonito flakes.
  3. May be stored in the refrigerator for a week or more.

Dry Fried Green Beans With Dry Shrimp

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.

Ingredients

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

Preparation

  1. Boil a cup of water and pour it over the dry shrimp in a small bowl.  Set aside while preparing other ingredients.
  2. Combine the soy sauce, water, sugar and sesame oil in a small bowl and set aside.
  3. Cut the beans into 2-3″ lengths.  Stir fry the beans with the oil for about 5 minutes, until well cooked.  Remove the beans from the wok and set aside.
  4. Drain and dry the shrimp on a clean paper towel.  Stir fry the shrimp and ginger about 30 second.
  5. Add the beans back and add the sauce.  Stir fry on high heat briefly and serve.

Nutrition

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
Vitamin A 11% • Vitamin C 21%
Calcium 4% • Iron 6%
Nutrition Grade A
* Based on a 2000 calorie diet

Buddha Delight With Pressed Bean Curd

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.

Ingredients

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

Preparation

  1. Combine first 5 ingredients, tossing to coat; cover and marinate in refrigerator 1 hour. Drain in a colander over a bowl, reserving marinade.
  2. Cook broccoli florets, carrot, and broccoli stems in boiling water 1 1/2 minutes; drain. Plunge into ice water. Drain.
  3. Heat canola oil in a wok or large nonstick skillet over medium-high heat. Add tofu; stir fry 5 minutes or until lightly browned on all sides. Stir in onions, ginger, and garlic; stir-fry 30 seconds. Stir in broccoli mixture, snow peas, corn, and water chestnuts; stir fry 1 minute. Combine broth and cornstarch, stirring with a whisk. Add cornstarch mixture, reserved marinade, and salt to pan; bring to a boil. Cook 2 1/2 minutes or until slightly thick, stirring constantly. Serve over rice.

Nutrition

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
Vitamin A 140% • Vitamin C 127%
Calcium 7% • Iron 16%
Nutrition Grade A-
* Based on a 2000 calorie diet

Braised Fennel Potatoes

Modified from Epicurious to reduced the fat.

Ingredients

1 tbsp olive oil
2 fennel bulbs
1 onion, sliced lengthwise
1.5 lb Yukon Gold potatoes
1/2 cup vegetable broth

Preparation

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.

Nutrition

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
Vitamin A 2% • Vitamin C 36%
Calcium 6% • Iron 10%
Nutrition Grade A
* Based on a 2000 calorie diet

Blue Crabs With Ginger And Scallions

From GoldilocksFindsManhattan.com.

Ingredients

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

Preparation

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.

Nutrition

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
Vitamin A 4% • Vitamin C 8%
Calcium 13% • Iron 10%
Nutrition Grade C
* Based on a 2000 calorie diet

Shrimp Lo Mein

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.

Ingredients

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

Preparation

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.

Nutrition

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
Vitamin A 11% • Vitamin C 20%
Calcium 9% • Iron 15%
Nutrition Grade A-
* Based on a 2000 calorie diet

Creole Shrimp

A spicy Creole shrimp, goes well with rice.

Ingredients

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

Preparation

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.

Nutrition

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
Vitamin A 29% • Vitamin C 48%
Calcium 10% • Iron 8%
Nutrition Grade B
* Based on a 2000 calorie diet

Lemon Pasta

A quick pasta side.  From Giada De Laurentiis.

Ingredients

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

Preparation

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

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
Vitamin A 1% • Vitamin C 8%
Calcium 2% • Iron 7%
Nutrition Grade C
* Based on a 2000 calorie diet