My Recipe

Stir-fried Chick Pea with Vegetable and Cashew

Ingredients:

1/2 of 19 fluid oz can chick pea (drained and rinsed)
4 oz crimini mushroom
3 oz fresh pineapple titbits
3 oz red bell pepper
4 oz green bean
1/2 of 8 fluid oz can water chestnut
3 oz cashew
1 Tbsp garlic (minced)
1 Tbsp ginger (minced)

Sauce:

1 Tbsp light soy sauce
1/4 tsp salt
1/2 tsp sugar
1/4 tsp mushroom seasoning
dash white ground pepper
1/2 tsp sesame oil
1 Tbsp ketchup
2 tsp chili sauce
1-1/2 tsp cornstarch
3 oz water

Method:

  1. Clean and slice mushroom.
  2. Cut bell pepper into about 1/2-inch dices.
  3. Remove tips from green bean. Cut into 1-inch pieces.
  4. Drain and rinse water chestnut. Cut into halves.
  5. Mix sauce ingredients.
  6. Boil 3 cups of water in a wok. Blanch mushroom for 1-1/2 minutes without covering wok. Remove and drain.
  7. Pour away water in wok. Dry, reheat wok and add 2 tsp oil. Stir-fry green bean for 30 seconds. Add 2 Tbsp water. Cover and cook until tender crisp, about 3 minutes. Remove and drain off excess water if any.
  8. Rinse and dry wok if required. Heat wok and add 2 Tbsp oil. Sauté garlic and ginger until fragrant. Add bell pepper, stir-fry for 30 seconds. Add water chestnut, green bean, mushroom and chick pea. Stir-fry for 30 seconds. Add sauce ingredients and pineapple. Bring to a boil. Keep tossing until sauce thickens. Add cashew. Toss to combine. Remove and serve.

Nutrition value for 1/6 portion of recipe:

Calorie 239, Fat 13.9 g, Carbohydrate 24 g, Fibre 5 g, Sugar 4 g, Cholesterol 0 mg, Sodium 542 mg, Protein 7 g.


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My Recipe

Vietnamese Grilled Beef with Pickled Vegetables

Ingredients:

8 oz boneless beef short ribs, 1/8-inch thick slices
4 oz onion, thinly sliced rings
8 pieces leaf lettuce, trimmed, for wrapping
3 to 4 Tbsp chopped peanut
2 to 3 Tbsp fried shallot
8 sprigs cilantro, for garnish
1 to 2 fresh Thai chili, thinly sliced (1-1/2-inch chili)
pickled vegetables (see separate recipe below)

Beef Marinade:

1 Tbsp frozen chopped lemongrass
2 tsp shallot, minced
1 tsp garlic, minced
1-1/2 Tbsp sugar
1/2 tsp ground black pepper
1 Tbsp light soy sauce
1-1/2 tsp fish sauce
1-1/2 tsp oil

Dipping Sauce:

4 Tbsp sugar
8 Tbsp water
1-1/2 Tbsp lime juice
1-1/2 Tbsp fish sauce
1/2 to 1 tsp fresh red chili, minced
1/2 tsp garlic, minced

Method:

  1. Prepare dipping sauce by dissolving sugar in hot water in a bowl. Cool and add the rest of the ingredients. Mix well and set aside.
  2. Combine beef marinade in a deep dish or shallow container. Add beef and flip gently to coat. Refrigerate for 1 hour (no more than 3 hours).
  3. Bring refrigerated beef to room temperature before grilling.
  4. Remove beef from marinade and discard any aromatics sticking to the beef.
  5. Spray grill pan generously with oil. Arrange onion slices on grill pan and spray with oil. Grill until translucent. Turning frequently. Remove.
  6. Re-spray grill pan and arrange beef on grill in 1 or 2 batches. Grill until cooked, about 1 minute per side. Remove. Add oil if required when grilling the second batch. Remove when cooked.
  7. To serve: Put a slice of beef on a piece of lettuce leaf, top with onion, peanut, shallot, cilantro and chili. Wrap up and serve with dipping sauce and pickled vegetables.

Nutrition value for 1/8 portion of recipe and 1 Tbsp dipping sauce:

Calorie 112, Fat 5.6 g, Carbohydrate 9 g, Fibre 1 g, Sugar 6 g, Cholesterol 17 mg, Sodium 306 mg, Protein 7 g.


Pickled Vegetables

Ingredients:

10 oz cauliflower florets
4 oz green bell pepper
8 oz daikon
8 oz carrot

Pickling Solution:

3 cups water
1 cup sugar
1 cup white vinegar
1 tsp salt

Method:

  • Pickling solution: Dissolve sugar in 3 cups boiling water in a 2 L saucepan. Add vinegar and salt. Mix well. Transfer to a big bowl to cool.
  • Cut bell pepper into bite-sized pieces.
  • Peel carrot and daikon. Cut into about 1/4-inch thick slices.
  • Rinse all vegetables and drain well. Add to pickling solution. Refrigerate overnight before serving.

My Recipe

Braised Tofu with Mushroom and Vegetables

Ingredients:

one 360 g pack home-style fried tofu
1/2 of 170 g pack veggie chicken strips
5 (1-1/2-inch cap) Chinese dried mushroom
2 oz carrot
1/2 of 8 fluid oz can canned sliced bamboo shoot
3 oz peapod
2 tsp garlic (minced)
2 tsp ginger (minced)

Seasoning:

1/8 tsp salt
1/4 tsp sugar
2 tsp light soy sauce
1 tsp dark soy sauce
1/4 tsp mushroom seasoning
1-1/3 Tbsp vegetarian stir-fry sauce
dash white ground pepper
1/2 tsp sesame oil
1 cup water

Thickening solution:

2-1/4 tsp cornstarch
2 Tbsp water

Method:

  1. Rinse and soak dried mushroom in a covered bowl in cold water for at least 1½ hour or until softened depending on the thickness of the caps (for thick cap soak overnight). Rinse cap between gills to remove dirt and grit. Squeeze out water. Cut each cap into thin slices.
  2. Cut each tofu triangle into 4 small triangles, resulting in 32 small triangles.
  3. Cut each peapod into halves. Rinse thoroughly and drain.
  4. Slice carrot into 1/8-inch thick rounds.
  5. Rinse and drain bamboo shoot.
  6. Mix seasoning ingredients and thickening solution in separate bowls.
  7. Boil 4 to 6 cups of water in a wok. Add carrot and peapod. Blanch for 1 minute without covering wok. Remove and drain.
  8. Pour away water in wok. Dry, reheat wok and add 1/2 Tbsp oil. Stir-fry bamboo shoot for 30 seconds. Add carrot and peapod, toss for 30 seconds. Remove.
  9. Reheat wok and add 1 Tbsp oil. Sauté ginger and garlic until fragrant. Add mushroom. Stir-fry for 1 minute. Add veggie tenders, toss for 30 seconds. Add 1 tsp wine and toss for 30 seconds. Add tofu and seasoning ingredients. Bring to a boil. Cover and braise on high heat for about 3 minutes. Add thickening solution, keep tossing until sauce reboils and thickens. Return vegetables in Step 8 to wok. Toss for another minute. Remove and serve hot.

Nutrition value for 1/6 portion of recipe:

Calorie 202, Fat 10.8 g, Carbohydrate 13 g, Fibre 3 g, Sugar 5 g, Cholesterol 0 mg, Sodium 605 mg, Protein 14 g.


My Recipe

Stir-fried Shrimp with Fennel

Ingredients:

14 oz frozen large shell-on shrimp
14 oz fennel
3 oz onion
3 oz green bell pepper
1 Tbsp garlic (minced)
1 Tbsp shallot (minced)
2 tsp curry powder

Shrimp Marinade:

scant 1/4 tsp salt
dash white ground pepper
1/2 tsp cornstarch

Sauce:

1-1/3 Tbsp light soy sauce
1 tsp sugar
1/4 tsp salt
1/2 tsp chicken broth mix
1 tsp cornstarch
4 Tbsp water

Method:

  1. Thaw frozen shrimp in refrigerator overnight or in a colander under running cold tap water. Peel shrimp and devein, if any. Mix shrimp with 1 Tbsp cornstarch. Immediately rinse off cornstarch with running cold tap water. Dry shrimp with paper towel. Add shrimp marinade. Refrigerate if desired.
  2. Discard the fragile fronds from the fennel and use only the white bulbous base and celery-like stems. Cut the base into two halves and in turn into quarters. Discard the center core and slice base diagonally.
  3. Cut onion into thin slices and bell pepper into thin strips.
  4. Mix sauce ingredients.
  5. Heat wok and add 6 Tbsp oil. Toss shrimp in hot oil until colour turns pink. Remove and drain.
  6. Pour off and reserve remaining oil in wok and leave about 1 tsp behind. Stir-fry bell pepper for 30 seconds. Remove.
  7. Add 2 Tbsp oil to wok. Stir-fry fennel for 30 seconds. Add onion, stir-fry for another 30 seconds. Add 6 Tbsp water and 1/4 tsp salt. Cover and cook for about 5 minutes or until fennel is tender and water is absorbed. Remove.
  8. Rinse and dry wok if required. Reheat wok and add 1 Tbsp oil. Sauté garlic and shallot until fragrant. Add curry powder, sauté for 10 seconds. Return fennel, onion and bell pepper to wok. Add sauce ingredients. Keep tossing until sauce reboils. Add shrimp and 2 tsp cooking wine, toss to combine. Remove and serve.

My Recipe

Noodle with Shredded Pork and Spicy Sauce

Ingredients:

8 oz boneless pork loin chop
1 Tbsp garlic (minced)
200 g dried instant noodle, 4 pieces
3 stalks green onion (chopped)

Pork Marinade:

2 tsp dark soy sauce
1 tsp cornstarch
2 tsp oil

Sauce:

2-1/2 Tbsp Sriracha hot chili sauce
1-1/2 Tbsp hoisin sauce
2 tsp ketchup
1 tsp light soy sauce
1/2 tsp dark soy sauce
1 tsp sugar
3/4 tsp chicken broth mix
1/2 tsp cornstarch
6 Tbsp water

Method:

  1. Cut pork into thin strips. Add marinade and set aside for about 15 minutes.
  2. Mix sauce ingredients and set aside.
  3. Boil 10 cups of water in a wok. Add noodle and bring to a simmer. Cook for about 4 minutes without covering wok. Remove and rinse under running cold tap water to remove excess starch. Drain and set aside. Pour away water in wok.
  4. Dry, reheat wok and add 1 Tbsp oil. Sauté 1/2 of the garlic until fragrant. Add 1/2 of the pork and stir-fry until no longer pink. Remove. Add another 1/2 Tbsp oil to wok. Sauté remaining garlic until fragrant. Add remaining pork and stir-fry until no longer pink. Return previously cooked pork to wok. Add 2 tsp cooking wine and toss briefly. Add sauce ingredients and bring to a boil. Return noodle to wok. Keep tossing until noodle is heated through. Remove and garnish with green onion. Serve hot.

Nutrition value for 1/6 portion of recipe:

Calorie 236, Fat 5.9 g, Carbohydrate 32 g, Fibre 1 g, Sugar 5 g, Cholesterol 18 mg, Sodium 826 mg, Protein 13 g.