Tag Archives: asian

Chinese New Year – 3 recipes

This coming Saturday (January 25th) is Chinese New Year.  I love celebrating holidays like this in even a small way with my family.  Food is a great way to introduce our families to other cultures.  It gives our children even a small insight into how people might live differently than us.  They have different food, clothes, holidays, traditions, etc.  This variety is what makes life and the world interesting.

Today I have 3 recipes that make for a fun asian inspired dinner.  Sweet and sour is my kids’ favorite thing.  So I knew I needed to find a way to make this at home.  They don’t eat most of the vegetables when we get sweet and sour from a restaurant, so I put a spin on broccoli that I knew they would like.  If you are doing keto or lo carb, this zoodle lo mein is a really quick and tasty option.  Enjoy!

Sweet and Sour Chicken (serves 4)

Sweet and Sour Chicken with Soy Ginger Broccoli

1 tablespoon canola oil
2 chicken breasts, chopped into bite size pieces
6 tablespoons red wine vinegar
1 (20 ounce) can pineapple chunks in juice, 6 tablespoons of juice saved
2 tablespoons sugar
3 tablespoons ketchup
1 tablespoon cornstarch
red food coloring, optional

1. Heat oil in large skillet over medium-high heat. Add chicken pieces. Cook until cooked through (about 5-7 minutes, depending on the size of your pieces).

2. While chicken cooks, mix remaining ingredients minus pineapple chunks together well. Whisk to remove clumps of cornstarch. Add red food coloring if desired to get that traditional bright red color.

3. When chicken is done, stir in pineapple. Reduce heat to medium. Cook for 1-2 minutes, just to heat through. Add sauce mixture. Cook, stirring until desired thickness, 2-3 minutes. Serve immediately.

Nutrition information:

Calories: 296
Protein: 31 g
Fat: 7 g
Saturated fat: 1 g
Cholesterol: 100 mg
Carbohydrates: 25 g
Fiber: 1 g
Sodium: 180 mg

Source: adapted from America’s Test Kitchen

Soy Ginger Broccoli (serves 4)

1 teaspoon olive oil
2 heads of broccoli, chopped into florets (about 4 cups)
1 clove garlic, minced
1-2 teaspoons grated fresh ginger
1 tablespoon low sodium soy sauce

1. Heat olive oil in medium skillet over medium high heat.

2. Add broccoli. Cook stirring frequently, for 2-3 minutes. Add garlic and ginger. Cook stirring frequently for 1 more minute.

3. Stir in soy sauce. Remove from heat and serve immediately.

Source: own recipe

Nutrition information:

Calories: 45
Protein: 3 g
Fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Carbohydrates: 7 g
Fiber: 2 g
Sodium: 158 mg

Zoodle Lo Mein (serves 4)

Zoodle Lo Mein

3 zucchini
½ tablespoon canola oil
½ onion, diced
2 cloves garlic, minced
2 teaspoons fresh grated ginger
1 cup diced carrots
1 cup chopped cauliflower
½ cup water
2 tablespoons hoisin sauce
2 tablespoons low sodium soy sauce

1. Create “zoodles” with a spiralizer.

2. Heat oil in a large skillet over medium high heat. Add onion through cauliflower. Saute about 5 minutes. Add water, cover, and cook until water is evaporated and vegetables are tender.

3. Add zoodles. Saute 2-3 minutes until all ingredients combined.

4. Add hoisin sauce and soy sauce. Stir to coat and cook until heated through. Serve immediately.

Recipe notes: You need medium-large zucchini. You are better off with more zucchini than less, so err on the side of more if your zucchini are smallish. You can make zucchini ribbons with a veggie peeler if you don’t have a spiralizer. They might take a minute or two longer to cook. Lo mein is great for cleaning out the fridge of vegetable odds and ends, Sub in 2-3 cups of whatever you like for the carrots and cauliflower. If the hoisin has too much carbs for your diet, you could do all low sodium soy sauce instead.

Nutrition information:

Calories: 90
Protein: 4 g
Fat: 3 g
Saturated fat: less than 1 g
Cholesterol: less than 1 g
Carbohydrates: 15 g
Fiber: 3 g
Sodium: 428 mg

Source: own recipe

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Mu Shu Pork Burritos

Growing up, my family ate the same few things from Chinese restaurants: sweet and sour pork, cashew chicken, and beef and broccoli. Don’t get me wrong. Those are delicious and easy crowd pleasers with kids. But as an adult, I’ve branched out a bit more and discovered and AMAZING world of options. One of those: mu shu.

These mu shu pork “burritos” simplify homemade Chinese by subbing easy access flour tortillas for the delicious little pancakes you get at restaurants. These are super simple to throw together and delicious! Have a great weekend!

Mu Shu Pork Burritos (Serves 4)

Mu Shu Pork Burritos

1 lb pulled pork
8 small whole wheat flour tortillas or 4 regular tortillas
3 eggs
2 teaspoons sesame oil
¼ head green cabbage, thinly sliced
½ onion, thinly sliced
1 cup thinly sliced carrots
3 cloves garlic, minced
2 tablespoons rice vineagr
2 tablespoons hoisin sauce
2 tablespoons low sodium soy sauce
sriracha, to taste
1 teaspoon cornstarch
1 tablespoon sesame oil
3 green onions, thinly sliced

1. Wrap tortillas in foil. Place in a 300 degree oven to warm (5-10 minutes at most).
2. Heat a large nostick skillet over high heat. Add 2 teaspoons sesame oil. Add eggs and scramble. Remove to a plate/bowl and set aside.
3. Add cabbage, onion, carrot, and garlic to skillet. Cook for about 5 minutes, or until vegetables have softened.
4. Mix vinegar through sesame oil in a small bowl. Pour over vegetables. Stir until thickened. Stir in eggs and pork until all combined.
5. To serve, make “burritoes” of pork/vegetable mixture and top with green onions.

Recipe Notes: You could sub ground pork for the pulled pork. I would brown it first, then remove it from the skillet to scramble the eggs.

Nutritional Information (amount per serving):

Calories: 445
Protein: 26 gm
Fat: 21 gm
Saturated fat: 6 gm
Cholesterol: 197 mg
Carbohydrates: 38 gm
Fiber: 4 gm
Sodium: 878 mg

Source: adapted from Keeping Up Cookbook

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Peanut Butter Quinoa

Shortly after my husband and I got married, we put together a picnic dinner. I was so excited to make a delicious quinoa salad. We started eating, and I noticed my husband wasn’t eating any of my salad. I asked him, and he said he doesn’t care for salads like that. I had just bought a big package of quinoa, and I needed a new way to fix it. I found lots of recipes for casseroles or soups, but not many regular side dishes.

So, I finally took a salad recipe to make this side dish. And it turned out great. This is great with fish or chicken. Or stir in some chicken and make a meal out of it. Enjoy!

Peanut Butter Quinoa (Serves 6-8)

Peanut Butter Quinoa

1 cup uncooked quinoa or 2 cups cooked quinoa
1 tablespoon olive oil
1 rib celery, sliced thin
2 carrots, sliced thin
½ medium onion, diced
1 bell pepper, diced
¼ cup peanut butter
3 tablespoons low sodium soy sauce
1 teaspoon sesame oil
1 tablespoon rice wine vinegar
1 tablespoon honey
dash sriracha
½ teaspoon ground ginger

1. If not already cooked, cook quinoa according to package directions.

2. Heat olive oil over medium-high heat in a large skillet or saute pan. Add celery, carrots, onion, and bell pepper. Saute 5-7 minutes, until vegetables begin to be tender.

3. Mix together remaining ingredients in a small bowl. It is not essential that they combine perfectly. You can heat it in the microwave for 15-30 seconds and they will combine better.

4. Add quinoa and peanut butter mixture to vegetables. Stir and cook until well combined and all is heated through. Serve.

Nutritional Information (Amount per serving):

Calories: 172
Protein: 6 gm
Fat: 8 gm
Saturated Fat: 1 gm
Cholesterol: 0 mg
Carbohydrates: 21 gm
Fiber: 3 gm
Sodium: 253 mg

Recipe notes: You could substitute any vegetables you like. The “sauce” is pretty thick. You could add in some water or more soy sauce to thin it out more, if you like a saucier side. I liked mine fairly thick, almost like a fried rice.

Source: adapted from Ambitious Kitchen

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Sesame-Peanut Zoodles

We are almost halfway through January. Have you given up on your New Year’s resolutions already? I hope not. I’m still in the trenches with you. While not my resolution, I know many people choose to cut back on carbs. I am too attached to my carbs to make that leap, especially since we try to not eat a ton of meat. But I understand the logic behind the decision and many people find success with carb restricted diets.

One of my many carb hang-ups is pasta. I’d seen all the recipes for “zoodles” out there, and I was skeptical. Could zucchini really taste like pasta? I finally tried it. The answer: sort of. It definitely doesn’t taste like pasta, but you don’t miss the pasta either. And it definitely doesn’t taste like you are eating a giant pile of zucchini. I liked these with a side of salmon (and rice, even I’m being honest). Enjoy!

Sesame-Peanut Zoodles (serves about 2)

Sesame-Peanut Zoodles

3 small zucchini
½ red bell pepper, shredded or julienned
¼ red onion, thinly sliced
¼ cup crunchy peanut butter peanut butter
½ tablespoon rice vinegar
2 tablespoons low-sodium soy sauce
1 cloves garlic, minced
½ teaspoon sriracha (or to taste)
½ teaspoon ginger powder or 1 teaspoon fresh grated ginger

1. Spiralize zucchini, or make into “noodles” with a vegetable peeler. Toss with bell pepper and red onion.

2. Combine remaining ingredients in a small bowl. Stir until well combined. Microwave about 30 seconds to 1 minute, then stir again to incorporate better and it reaches a “sauce” consistency. Let cool for 3-5 minutes.

3. Toss vegetables with sauce. Serve room temperature or chilled.

Nutritional Information (Amount per serving):

Calories: 246
Protein: 12 g
Fat: 17 g
Saturated Fat: 3 g
Cholesterol: 0 mg
Carbohydrates: 17 g
Fiber: 5 g
Sodium: 684 mg

Recipe Notes: I know the nutrition looks a little crazy on the fat. But that is from the peanut butter, and the saturated fat is low.

Source: adapted from online

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Lo Mein

Panda Express’s lo mein is one of my favorite fast foods. A few weeks ago, I needed a quick dinner for my family on a night where I hadn’t planned ahead well. I realized quickly that I had most of the ingredients for lo mein already on hand. It was a great night, and much cheaper than running to my local restaurant. Enjoy!

Lo Mein (Serves 4)

Lo Mein

½ package whole wheat thin spaghetti
1 chicken breast, chopped
2 cloves garlic
1 inch ginger root, peeled and grated or minced small
½ large onion, sliced
1 rib celery, sliced
¾ cup julienne carrot
½ cabbage, shredded
1 zucchini, sliced
⅓ cup low sodium soy sauce
1 teaspoon brown sugar
dash sriracha

1. Cook pasta according to package directions, minus salt or oil. Drain and set aside.

2. Heat a large nonstick skillet or wok over medium high heat. Add chicken. Cook until done about 5-7 minutes. Remove to a plate.

3. Add garlic, ginger, onion, celery, and carrot to pan. Saute for 5-7 minutes, until vegetables are mostly softened. Stir frequently to prevent any burning. Add cabbage and zucchini. Cook 3-5 minutes more.

4. In a small bowl, combine soy sauce, brown sugar, and sriracha.

5. Add chicken and noodles to vegetables in skillet. Add soy sauce mixture. Stir and cook over heat until well combined, about 2 minutes. Serve hot.

Nutritional Information (Amount per serving):

Calories: 318
Protein: 27 g
Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 50 mg
Carbohydrates: 50 g
Fiber: 9 g
Sodium: 853 mg

Source: adapted from several sources online

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Grilled Salmon

I am always looking for new salmon marinades. I have tried and enjoyed several in the last few months. Unfortunately, I often forget to write down what I did. Marinades are tricky like that for me. I just start throwing things into the bag with the fish. I don’t measure carefully or anything.

I finally made myself write one down, and I really enjoyed it. It is Asian inspired, but is different from my previous Asian Glazed Salmon. Enjoy!

Grilled Salmon (Serves 4)

Grilled Salmon

4 salmon fillets
2 tablespoons honey
½ teaspoon ground ginger
Dash sriracha
1 tablespoon sesame oil
2 tablespoons low sodium soy sauce
1 tablespoon lime juice
1 tablespoon rice vinegar
2 tablespoons chopped cilantro

1. Combine salmon with the remaining ingredients in a resealable bag or container. Refrigerate. Let marinate for at least an hour, up to overnight.

2. Remove fish from marinade and scared remaining marinade.

3. Preheat grill to medium to medium-high heat. Grill fish about 5 minutes per side, or until cooked to a minimum of 145 degrees.

Nutritional Information (Amount per serving):

Calories: 472
Protein: 66 g
Fat: 17 g
Saturated Fat: 3 g
Cholesterol: 146 mg
Carbohydrates: 9 g
Fiber: 0 g
Sodium: 503 mg

Source: adapted from several sources online

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Tangy Braised Cabbage and Asian Cabbage

Every year, cabbage goes on sale for a week or so in March, and most of us eat a little out of obligation on St. Patrick’s Day. Cabbage is a strong flavor, so it doesn’t usually come up as a favorite veggie for many. But it really can be delicious.

Like all cruciferous vegetables, cabbage needs to be handled carefully. You can’t overcook them or you will enhance the natural bitterness in these veggies. I’ve mentioned before how roasting helps to bring out their sweetness, with roasted cabbage and roasted brussel sprouts. But with spring in the air, you may be avoiding the oven like I am.

Here are two fast, stove-top ready cabbage dishes that have a nice, mild cabbage flavor enhanced with bold sauces. They are quick to prepare, and they were quick to disappear at my house. If you are looking for a slightly untraditional St. Patrick’s Day feast, these are the cabbages for you. Enjoy!

Tangy Braised Cabbage (Serves about 3)

IMG_6419label

½ tablespoon canola oil
½ large onion, sliced
1 cup low sodium chicken or vegetable broth
2 tablespoons horseradish or dijon mustard
½ small-medium green cabbage, sliced thin or shredded
1 tablespoon white vinegar

1. Heat oil in a large skillet that has a lid over medium-high heat. Saute onion for about 4 minutes, until beginning to soften.

2. Mix broth and mustard together. Add broth mixture and cabbage to skillet, tossing to combine with onions. Cover, and cook for 5 minutes.

3. Uncover pan, stir, and cook for 8 minutes or until cabbage is wilted to your preference, stirring occasionally. Stir in vinegar. Remove from heat. Serve immediately.

Nutritional Information (Amount per serving):

Calories: 88
Protein: 4 g
Fat: 3 g
Saturated Fat: less than 1 g
Cholesterol: 0 mg
Carbohydrates: 13 g
Fiber: 5 g
Sodium: 163 mg

Asian Cabbage (Serves about 3)

IMG_6293label

2 teaspoons lime juice
2 teaspoons brown sugar
1 teaspoon low sodium soy sauce
½ teaspoon sriracha
½ tablespoon sesame oil
½ small-medium green cabbage, sliced thin or shredded
2 tablespoons chopped fresh cilantro, optional

1. Combine lime juice through sriracha in a small bowl. Heat sesame oil in a large skillet over medium-high what. Add cabbage, and cook 7 minutes or beginning to brown.

2. Stir in juice mixture. Cook 4 minutes, stirring occasionally, or until cabbage is wilted to your preference. Stir in cilantro, if using. Serve immediately.

Nutritional Information (Amount per serving):

Calories: 71
Protein: 2 g
Fat: 2 g
Saturated Fat: less than 1 g
Cholesterol: 0 mg
Carbohydrates: 12 g
Fiber: 4 g
Sodium: 83 mg

Recipe Notes: I prefer my cabbage a little more crunchy, so I cooked it the amount specified. If you like a lot of crunch, slice it thicker or cook it less.

Source: slightly adapted from Cooking Light

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Amped up Fried Rice

Are you a plain rice or fried rice person with your Chinese food?  I’m about 50/50.  I prefer plain rice to put under my entrees, but I don’t feel completely satisfied without fried rice somewhere in the mix.  Although lately, I feel like the fried rice I’ve been getting has been pretty lackluster and not even worth ordering.  This is especially sad, when a few ingredients take fried rice from blah to amazing.

Fried rice is great for making at home.  It makes a great side dish or a really simple entree as well.  Your veggies and proteins are entirely up to you.  It’s a great way for using up leftover rice or meat sitting in your fridge, including any from a takeout restaurant.  I love serving this with salmon or pork chops.  When serving it with a protein entree, I usually skip adding any eggs or meat to the rice.  But feel free to customize.

Enjoy!

Fried Rice  (Serves 4-6 as a side dish)

IMG_5255label

1 cup uncooked brown rice (or 2 cups cooked)
¾ cup chopped carrots
½ tablespoon canola oil
1 small onion, diced
1 small bell pepper, diced
2 cloves garlic, minced
2 tablespoons low-sodium soy sauce (or more, to taste)
1 ½ cups frozen peas
2 large eggs (optional)

1. Cook rice according to package directions in rice cooker or on stovetop. For last 10 minutes of cooking, stir in chopped carrots. Set aside and let cool.

2. Heat oil in large skillet over medium-high heat. Sauté onions and pepper until tender, about 5 minutes. Add in garlic, cook 1 minute more.

3. Add rice and carrots to skillet. Stir in soy sauce and frozen peas. Stir everything to combine.

4. Scoot ingredients to one side of skillet. Crack eggs into open area in skillet. Stir to scramble. Once cooked, stir into rest of rice. Serve immediately.

Nutritional Information (Amount per Serving):

Calories: 181
Protein: 6 g
Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 62 mg
Carbohydrates: 30 g
Fiber: 3 g
Sodium: 208 mg

Recipe notes: If using leftover rice, you can omit the carrots or use frozen carrots that will heat up quickly like the peas. Try to add as little soy sauce as possible and still get the flavor you want. The sodium will add up quickly. If adding in chopped chicken or pork, you can sauté that with the onions and peppers. Or if using cooked meat, stir it in with the soy sauce and peas.

Source: Adapted from The Pioneer Woman

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Sesame Chicken

A recipe for fried food seems out of place on a website for healthy recipes.  But I’m sharing this recipe for several reasons.

1) You can enjoy everything in moderation. We love sesame chicken, but we only make this two or three times a year as a special treat.

2) If you are careful about the temperature of your oil, you can really minimize the oil absorbed in frying. It isn’t health food now, but it doesn’t have to be horrible for you.

3) Making this at home is better than ordering take-out. You can control the ingredients in the sauce. You can control the frying temperature and oil absorbed. You can add a ton of veggies to lighten it up.

This recipe is in my husband’s top five favorites of food I make. It tastes as good or better than a restaurant. Enjoy!

Sesame Chicken (Serves 4-6)

IMG_4303label

3 boneless, skinless chicken breasts

Batter:
6 tablespoons low-sodium soy sauce
1 teaspoon sesame oil, optional
4 tablespoons flour
4 tablespoons cornstarch
4 tablespoons water
1 teaspoon baking powder

Sauce:
½ tablespoon sesame oil
¼ teaspoon ground ginger
½ teaspoon granulated garlic or garlic powder
1 teaspoon sriracha or chili garlic sauce
2 cups low-sodium chicken broth
2 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
½ cup sugar
¼ cup cornstarch

1 ½ quarts vegetable or peanut oil, for frying
4-6 cups cooked brown rice (1 cup per person)
1-2 (10 ounce) bags frozen stir fry vegetables, steamed on top of rice cooker while rice was cooking
3 tablespoons toasted sesame seeds, optional garnish

1. Cut chicken into small, bite sized pieces.

2. Combine batter ingredients in a medium bowl until smooth. Add chicken pieces, tossing to coat. Set aside while you make sauce and heat oil.

3. For sauce, heat sesame oil in bottom of small-medium saucepan over medium heat. Add ginger and garlic; cook until beginning to become fragrant. Combine remaining sauce ingredients in a bowl, whisking to dissolve cornstarch. Pour into pan, stirring constantly to prevent clumping. Keep warm over low heat and sauce thickens.

4. Heat oil to 375 degrees in a large, heavy bottomed pot.

5. Working in batches, fry chicken, removing excess batter before placing in the oil. Fry until golden and crispy, 3-5 minutes. Remove from oil and drain on paper towels.

6. Serve with sauce over cooked rice and vegetables. Garnish with sesame seeds if desired.

Nutritional Information (Amount per serving with 6 servings)

Calories: 740
Protein: 37 g
Fat: 26 g
Saturated Fat:13 g
Cholesterol: 83 mg
Carbohydrates: 90 g
Fiber: 8 g
Sodium: 964 mg

Recipe Notes: I often omit the sesame oil in the batter. I often substitute vegetable oil for the sesame oil in the sauce as well. You could probably use only one bag of vegetables if serving four people, but it will be tight.  I included all of the batter in the nutrient analysis, but you likely won’t use all of it. I added ½ cup oil (about 10%) to the nutrient analysis for frying. I know the nutrition doesn’t look great on this, but imagine what your take-out restaurant’s nutrition looks like? And, like I said above, we only eat this a few times a year.

Source: slightly adapted from Tyler Florence

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Grilled Eggplant Sandwiches

It’s National Vegetarian Week. While I’m not a vegetarian, I definitely see the health and financial benefits of following the diet. My family follows a flexitarian diet: mostly vegetarian meals but meat occasionally. We all know that fruits and veggies are good for us. But since drastically reducing our meat intake, our food budget has also been helped a lot.

However, this weekend is Memorial Day and the opening of grilling season. Hot of the grill burgers, ribs, steaks, and just about any other meat are delicious. But grilled veggies can be amazing, too. I loved this grilled eggplant sandwich. Very filling and satisfying, and I felt good after eating it. Even my carnivore husband was raving about the peanut butter sauce. If you are more of a carnivore, the toppings for this sandwich would be good on a burger, too.

Grilled Eggplant Sandwiches (serves 4-5)

IMG_5345label

1/2 cup white or rice wine vinegar
1 1/2 tablespoons sugar
1/4 teaspoon salt
1 1/2 cups julienne carrots
1/3 cup chopped green onions, divided
1 medium eggplant
1 small onion, sliced
1 jalapeño pepper
1 1/2 tablespoons canola oil
1/3 cup peanut butter (creamy or crunchy)
1/2 teaspoon ground ginger
2 teaspoons low-sodium soy sauce
dash sriracha
1/4 teaspoon garlic powder
1 1/2 teaspoons lime juice
1 loaf whole wheat French bread, cut in half horizontally
1 cup thinly sliced cucumber
1 cup fresh cilantro

1. Combine vinegar, sugar, salt, carrots, and about 2 tablespoons of green onions in a small bowl. Stir until sugar dissolves. Let stand for at least 15 minutes, stirring occasionally. Drain liquid before using.

2. Heat a grill to medium-high heat. Cut eggplant lengthwise into 1/4 inch thick slices. Brush eggplant slices, onion slices, and jalapeno with canola oil. Grill eggplant and onions for 7 minutes, or until tender, turning once. Rotate jalapeno 4 times during grilling, turning when skin begins to char.

3. Combine peanut butter, remaining green onions, ginger, soy sauce, sriracha, garlic, and lime juice in a bowl. Stir well to combine.

4. Hollow out bottom half of bread. Place bread on grill, cooking until golden brown.

5. Spread peanut butter sauce over bottom half of bread. Arrange eggplant, grilled onions, cucumber, and carrots on bread. Slice grilled jalapeno. Sprinkle jalapeno slices and cilantro over top. Place top half of bread on sandwich. Cut into 4-5 equal pieces.

Nutritional Information (Amount per serving with 4 servings):

Calories: 582
Protein: 17 g
Fat: 22 g
Saturated Fat: 3 g
Cholesterol: 0 mg
Carbohydrates: 84 g
Fiber: 15 g
Sodium: 777 mg

Recipe Notes: I left my carrots in the vinegar mixture about 20 minutes. When I do it again, I will leave them a little longer. I would have preferred them a little softer and a little more “pickled”. If you want them super crunchy or not very acidic, then shorter is better. We like spicy food. If you are worried about heat, you could omit the sriracha or put less jalapeno on the sandwich. I made lengthwise slices of cucumber to mimic the eggplant slices, but regular slices would work, too.

Source: adapted from Cooking Light

Low-iodine adjustment:  Use non-iodized salt.  Use salt free peanut butter.  Eliminate the soy sauce and sriracha, adding water to thin out the peanut butter sauce as needed.

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