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Weight Loss, Fitness & Health Weight Loss, Fitness & Health

* ~ Asian Recipes ~ *

Posted by on Apr. 5, 2011 at 9:33 PM
  • 23 Replies

Wasabi and Panko-Crusted Pork with Gingered Soy Sauce

Crunchy panko breadcrumbs are a Japanese secret that we use to make foods crisp without deep-frying. The crispy pork chops in this dish are enhanced with a two-minute sauce featuring the sinus-clearing horseradish heat of wasabi, and each serving contains just 215 calories. Serve with brown or white rice and your favorite vegetable.

            Wasabi and Panko-Crusted Pork with Gingered Soy Sauce

  Outstanding

Panko are coarse white breadcrumbs used in this quick and easy interpretation of the Japanese dish tonkatsu. Look for panko and wasabi paste in the ethnic-foods section of the supermarket. Substitute chicken broth if you don't have sake or sherry on hand. Serve with rice and steamed snow peas and carrots for a complete meal.

Yield: 4 servings (serving size: 1 pork chop and about 1 tablespoon sauce)

Ingredients

  • 2/3  cup  panko (Japanese breadcrumbs)
  • 1  large egg white, lightly beaten
  • 4  (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
  • 1  teaspoon  peanut oil
  • Cooking spray
  • 1/8  teaspoon  salt
  • 1  tablespoon  bottled ground fresh ginger (such as Spice World)
  • 1/3  cup  fat-free, less-sodium chicken broth
  • 2  tablespoons  sake or dry sherry
  • 2  tablespoons  low-sodium soy sauce
  • 2  teaspoons  sugar
  • 1  teaspoon  wasabi paste
  • 1/3  cup  thinly sliced green onions

Preparation

Place panko in a shallow dish. Place egg white in another shallow dish. Dip pork in egg white; dredge in panko.

Heat peanut oil in a large nonstick skillet coated with cooking spray over medium-high heat; add pork. Cook for 4 minutes on each side or until done. Remove pork from pan; sprinkle with salt.

Reduce heat to medium. Add ginger to pan; cook 30 seconds, stirring constantly. Combine broth and the next 4 ingredients (through wasabi) in a small bowl, stirring well with a whisk. Add broth mixture to pan, scraping pan to loosen browned bits. Stir in green onions. Spoon sauce over pork.

Nutritional Information

Calories:
215 (28% from fat)
Fat:
6.8g (sat 2.1g,mono 2.9g,poly 0.8g)
Protein:
24.5g
Carbohydrate:
10.8g
Fiber:
0.9g
Cholesterol:
65mg
Iron:
1.1mg
Sodium:
454mg
Calcium:
15mg
by on Apr. 5, 2011 at 9:33 PM
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Replies (1-10):
dntbgmeb4cofe
by on Apr. 5, 2011 at 9:34 PM

Thai Chicken Sauté

One of our favorite ingredients, Sriracha, brings its considerable chile heat to this dish, but coconut milk counters the burn with sweet creaminess. Try this recipe with sliced pork tenderloin or tofu in place of chicken, or leave out the rice and serve with romaine or Bibb lettuce leaves as lettuce wraps.

Thai Chicken Saute

 Worthy of a Special Occasion

 

This delicious Thai chicken dinner makes for an exotic weeknight dinner that comes together quickly. It features traditional Thai flavors like fish sauce, Sriracha, fresh ginger, coconut milk, and cilantro. For more dinner ideas like this, see our complete collection of Thai recipes.

 

Yield: 4 servings (serving size: 1 1/2 cups chicken mixture, 1/2 cup rice, and 1 lime wedge)

Ingredients

  • 1  (3 1/2-ounce) bag boil-in-bag rice
  • 1 1/2  pounds  chicken breast tenders
  • 1  tablespoon  cornstarch
  • 1  tablespoon  fish sauce
  • 4  teaspoons  canola oil, divided
  • 1  cup  sliced onion
  • 2  teaspoons  bottled minced garlic
  • 1  teaspoon  bottled ground fresh ginger (such as Spice World)
  • 1/2  cup  light coconut milk
  • 2  tablespoons  Sriracha (hot chile sauce, such as Huy Fong)
  • 1  tablespoon  sugar
  • 1  tablespoon  fresh lime juice
  • 2  tablespoons  chopped fresh cilantro
  • 4  lime wedges

Preparation

Cook rice according to package directions, omitting salt and fat. Keep warm.

Toss chicken with cornstarch and fish sauce. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sauté 5 minutes. Remove chicken from pan. Heat remaining 1 teaspoon oil in pan. Add onion, garlic, and ginger to pan; sauté 1 minute. Return chicken to pan; cook 1 minute or until done. Stir in coconut milk, Sriracha, sugar, and juice; cook 45 seconds or until thoroughly heated. Sprinkle each serving with 1 1/2 teaspoons cilantro. Serve chicken mixture over rice with lime wedges.

Kitchen Notes

Use less hot sauce for milder flavor.

Nutritional Information

Calories:
403 (24% from fat)
Fat:
10.8g (sat 3.1g,mono 4.3g,poly 2.4g)
Protein:
42.6g
Carbohydrate:
31.4g
Fiber:
0.5g
Cholesterol:
108mg
Iron:
2.4mg
Sodium:
650mg
Calcium:
32mg
dntbgmeb4cofe
by on Apr. 5, 2011 at 9:36 PM

Thai Basil Beef with Rice Noodles

With its brilliant purple stems and assertive flavor, Thai basil is a great choice here, but regular basil will work too. The aromatic herbalness of the basil gets a boost from spicy curry paste, pungent fish sauce, and tangy lime juice for an authentic Thai taste. This preparation is also good with pork tenderloin, chicken breasts, or shrimp.

Thai Basil Beef with Rice Noodles

 Worthy of a Special Occasion

 

Use kitchen shears or a knife and fork to chop the noodles into smaller pieces, which will make them easier to toss with the curry-lime juice dressing.

 

Yield: 4 servings (serving size: 1/2 cup noodles and 1 cup steak mixture)

Ingredients

  • 8  cups  water
  • 1  pound  flank steak, trimmed
  • 1/4  teaspoon  salt
  • 1 1/2  cups  (1 1/2-inch-long) slices fresh asparagus (about 1 pound)
  • 4  ounces  wide rice stick noodles (bánh pho)
  • 1  tablespoon  sugar
  • 3  tablespoons  fresh lime juice
  • 1  tablespoon  fish sauce
  • 1/2  teaspoon  Thai red curry paste
  • 1  cup  cherry tomatoes, halved
  • 1/2  cup  thinly sliced fresh basil

Preparation

Heat a large grill pan over medium-high heat.

While pan heats, bring water to a boil in a large saucepan.

Add steak to grill pan; grill 5 minutes on each side or until desired degree of doneness. Sprinkle steak with salt. Cut steak across grain into thin slices.

While steak cooks, add asparagus to boiling water; cook 2 minutes. Remove asparagus with a slotted spoon. Add noodles to boiling water; cook 3 minutes or until done. Drain; rinse well. Cut noodles into smaller pieces; place in a medium bowl.

While noodles cook, combine sugar, lime juice, fish sauce, and curry paste in a large bowl. Add one-half of lime mixture to medium bowl with noodles; toss to coat. Add steak, asparagus, tomatoes, and basil to remaining lime mixture in large bowl; toss to combine. Serve steak mixture over noodles.

Nutritional Information

Calories:
328 (24% from fat)
Fat:
8.6g (sat 3.6g,mono 3.4g,poly 0.4g)
Protein:
26.1g
Carbohydrate:
34.9g
Fiber:
3.6g
Cholesterol:
54mg
Iron:
3.2mg
Sodium:
615mg
Calcium:
50mg
lovinmykiddo07
by Member on Apr. 5, 2011 at 9:36 PM

I have some of my grandmother's recipies. She was Japanese, but they are in no way shape or form healthy. lol

dntbgmeb4cofe
by on Apr. 5, 2011 at 9:37 PM

Wasabi Salmon

A combination of a five-minute soy-wasabi marinade and high-heat searing leaves a lovely brown crust on the fish in this recipe. You can try it with tuna, too; in that case, sear just a few minutes so the fish is medium-rare. Any kind of easy rice dish, from plain white to Garlic and Ginger Rice, makes an excellent side.

Wasabi Salmon

 Worthy of a Special Occasion

 

Serve this delicious tangy salmon recipe with pickled ginger and white rice tossed with chopped green onions. To speed preparation, heat the skillet while the fish marinates.

 

Yield: 4 servings (serving size: 1 fillet)

Ingredients

  • 2  tablespoons  low-sodium soy sauce
  • 1  teaspoon  wasabi powder (dried Japanese horseradish)
  • 1  teaspoon  bottled minced fresh ginger
  • 1/2  teaspoon  dark sesame oil
  • 4  (6-ounce) skinless salmon fillets (about 1 inch thick)
  • Cooking spray

Preparation

Combine soy sauce, wasabi, ginger, and sesame oil in a large zip-top plastic bag; add fish. Seal and marinate at room temperature 5 minutes, turning bag occasionally to coat. Remove fish from the bag, reserving marinade.

While fish marinates, heat a large nonstick skillet coated with cooking spray over medium-high heat. Add fish and marinade; cook 3 minutes. Turn fish over. Reduce heat to medium; cook 8 minutes or until fish is done.

Nutritional Information

Calories:
283 (43% from fat)
Fat:
13.6g (sat 3.2g,mono 5.9g,poly 3.4g)
Protein:
36.6g
Carbohydrate:
0.9g
Fiber:
0.1g
Cholesterol:
87mg
Iron:
0.8mg
Sodium:
347mg
Calcium:
23mg
dntbgmeb4cofe
by on Apr. 5, 2011 at 9:38 PM

Tofu Fried Rice

With its familiar flavor and inviting warmth, fried rice is a great comfort food. This simple vegetarian version of the dish comes together in just about the time it takes to cook rice, and has just 376 calories per serving―both faster and healthier than delivery. You can easily substitute chicken, pork, beef, or shrimp for the tofu; just make sure the meat is cooked through before removing from the pan.

Tofu Fried Rice

 Worthy of a Special Occasion

 

This veggie fried rice packs a protein punch with the addition of firm tofu. Its fantastic flavor comes from the combination of soy sauce, sake, hoisin sauce, and dark sesame oil. For more fried rice dinners, see our complete collection ofChinese recipes.

 

Yield: 4 servings (serving size: 1 1/2 cups)

Ingredients

  • 2  cups  uncooked instant rice
  • 2  tablespoons  vegetable oil, divided
  • 1  (14-ounce) package reduced-fat firm tofu, drained and cut into (1/2-inch) cubes
  • 2  large eggs, lightly beaten
  • 1  cup  (1/2-inch-thick) slices green onions
  • 1  cup  frozen peas and carrots, thawed
  • 2  teaspoons  bottled minced garlic
  • 1  teaspoon  bottled minced fresh ginger
  • 2  tablespoons  sake (rice wine)
  • 3  tablespoons  low-sodium soy sauce
  • 1  tablespoon  hoisin sauce
  • 1/2  teaspoon  dark sesame oil
  • Thinly sliced green onions (optional)

Preparation

Cook rice according to package directions, omitting salt and fat.

While rice cooks, heat 1 tablespoon vegetable oil in a large nonstick skillet over medium-high heat. Add tofu; cook 4 minutes or until lightly browned, stirring occasionally. Remove from pan. Add eggs to pan; cook 1 minute or until done, breaking egg into small pieces. Remove from pan. Add 1 tablespoon vegetable oil to pan. Add 1 cup onions, peas and carrots, garlic, and ginger; sauté 2 minutes.

While vegetable mixture cooks, combine sake, soy sauce, hoisin sauce, and sesame oil. Add cooked rice to pan; cook 2 minutes, stirring constantly. Add tofu, egg, and soy sauce mixture; cook 30 seconds, stirring constantly. Garnish with sliced green onions, if desired.

Kitchen Notes

Using frozen peas and carrots plus bottled minced garlic and ginger speeds up preparation of this simple Chinese standby. Keep any leftover sake tightly capped in the refrigerator for up to three weeks, or you can substitute a tablespoon of rice wine vinegar for the sake.

Nutritional Information

Calories:
376 (26% from fat)
Fat:
11g (sat 2g,mono 3g,poly 5.1g)
Protein:
15.8g
Carbohydrate:
50.6g
Fiber:
3.2g
Cholesterol:
106mg
Iron:
3.8mg
Sodium:
629mg
Calcium:
79mg
dntbgmeb4cofe
by on Apr. 5, 2011 at 9:39 PM

Sesame Noodles with Chicken

The creamy-spicy peanut sauce in this dish is addictive; good thing this dish weighs in at under 500 calories per serving. Any protein―pork, beef, tofu, even edamame―can replace the chicken, and the sauce also makes a great salad dressing or dipping sauce for saté.

Sesame Noodles with Chicken

 Outstanding

 

Look for bottled toasted sesame seeds for a quick garnish. Toss cucumber, tomato, onion, and cilantro with rice wine vinegar and a little toasted sesame oil for a snappy side dish.

 

Yield: 5 servings (serving size: 1 cup)

Ingredients

  • 8  ounces  uncooked linguine
  • 1  cup  matchstick-cut carrots
  • 2/3  cup  organic vegetable broth (such as Swanson's Certified Organic)
  • 1/2  cup  reduced-fat peanut butter
  • 2  tablespoons  rice vinegar
  • 2  tablespoons  low-sodium soy sauce
  • 1  tablespoon  bottled ground fresh ginger (such as Spice World)
  • 2  teaspoons  Sriracha (hot chile sauce, such as Huy Fong)
  • 2  cups  chopped cooked chicken breast
  • 1  cup  thinly sliced green onions
  • 2  tablespoons  sesame seeds, toasted

Preparation

Cook pasta according to package directions, omitting salt and fat. Add carrots to pasta during the last 3 minutes of cooking. Drain well.

Combine broth and next 5 ingredients (through Sriracha) in a food processor; process until smooth. Combine pasta mixture, chicken, and onions in a large bowl. Drizzle broth mixture over pasta mixture; toss well. Sprinkle with sesame seeds.

Nutritional Information

Calories:
456 (27% from fat)
Fat:
13.9g (sat 3g,mono 6.1g,poly 4.1g)
Protein:
31.1g
Carbohydrate:
52.8g
Fiber:
5.2g
Cholesterol:
48mg
Iron:
3.2mg
Sodium:
645mg
Calcium:
47mg
dntbgmeb4cofe
by on Apr. 5, 2011 at 9:41 PM

Hoisin Pork and Snow Pea Stir-Fry

Salty-sweet hoisin sauce is one of the secrets to more authentic Chinese flavor, but it's easy to find as just about any supermarket. It's the base of a thick sauce in this six-minute stir-fry that tops rice noodles. The picture shows thin rice vermicelli, but rice noodles are available in a variety of shapes and sizes.

Hoisin Pork and Snow Pea Stir-Fry

 Worthy of a Special Occasion

 

The slightly sweet, soy-based hoisin sauce is to Chinese food what ketchup is to American food. Look for hoisin and rice noodles with other Asian foods in most supermarkets.

 

Yield: 4 servings (serving size: 3/4 cup noodles and about 1 cup pork mixture)

Ingredients

  • 4  ounces  uncooked rice noodles or rice
  • 2  tablespoons  low-sodium soy sauce, divided
  • 1  (1-pound) pork tenderloin, trimmed and thinly sliced
  • 3/4  cup  fat-free, less-sodium chicken broth
  • 1/4  cup  hoisin sauce
  • 1  tablespoon  cornstarch
  • 1  tablespoon  honey
  • 4  teaspoons  dark sesame oil, divided
  • 3  cups  snow peas, trimmed (about 1/2 pound)
  • 1/2  cup  sliced red bell pepper
  • 1  tablespoon  bottled ground fresh ginger
  • 1  teaspoon  bottled minced garlic
  • 1/2  cup  chopped green onions

Preparation

Prepare rice noodles according to package directions, omitting salt and fat. Drain and keep warm.

Combine 1 tablespoon soy sauce and pork, tossing to coat. Set aside.

Combine remaining 1 tablespoon soy sauce, broth, hoisin, cornstarch, and honey in a medium bowl, stirring with a whisk until smooth.

Heat 1 tablespoon sesame oil in a large nonstick skillet over medium-high heat. Add pork mixture to pan; sauté 3 minutes or until browned. Remove pork from pan. Add remaining 1 teaspoon sesame oil to pan. Stir in peas, bell pepper, ginger, and garlic; sauté 30 seconds. Return pork mixture to pan; stir in broth mixture. Simmer 2 minutes or until thick, stirring occasionally. Remove from heat, and stir in green onions. Serve pork mixture over the noodles.

Nutritional Information

Calories:
395 (22% from fat)
Fat:
9.6g (sat 2.1g,mono 3.7g,poly 2.5g)
Protein:
28.1g
Carbohydrate:
43.7g
Fiber:
2.4g
Cholesterol:
74mg
Iron:
2.5mg
Sodium:
690mg
Calcium:
53mg
dntbgmeb4cofe
by on Apr. 5, 2011 at 9:41 PM
1 mom liked this

Thai Beef Salad

The secret of Thai cooking is to balance strong flavors. In this dish, pungent fish sauce, fiery serrano chile pepper, and sweet mandarin oranges come together to create flavor big enough to stand up to the tender steak, which cooks to medium-rare in about eight minutes. Noodles with Spicy Peanut Sauce are a great partner for this recipe and come together in minutes.

Thai Beef Salad

 Outstanding

Yield: 4 servings

Ingredients

  • 1  cup  loosely packed fresh cilantro leaves
  • 1/4  cup  fresh lime juice (about 3 limes)
  • 2  tablespoons  low-sodium soy sauce
  • 1 1/2  tablespoons  Thai fish sauce
  • 1  tablespoon  honey
  • 2  teaspoons  grated orange rind
  • 2  garlic cloves, peeled
  • 1/2  small serrano chile
  • 2  teaspoons  olive oil
  • 4  (4-ounce) beef tenderloin steaks, trimmed
  • 1/4  teaspoon  black pepper
  • 1/8  teaspoon  salt
  • 2  cups  shredded Napa cabbage
  • 1  cup  grated, seeded, peeled cucumber
  • 1/3  cup  thinly sliced green onions
  • 3  tablespoons  chopped fresh basil
  • 1  (12-ounce) package broccoli coleslaw
  • 1  (11-ounce) can mandarin oranges in light syrup, drained

Preparation

Combine first 8 ingredients in a food processor; process until smooth.

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle steak evenly on both sides with pepper and salt. Add steak to pan; cook 4 minutes on each side or until desired degree of doneness. Remove steak from pan; let stand 5 minutes. Thinly slice steak.

Combine cabbage and the remaining ingredients in a large bowl. Drizzle slaw mixture with cilantro mixture; toss. Arrange 2 cups slaw mixture on each of 4 plates; top each serving with 3 ounces beef.

Nutritional Information

Calories:
313 (34% from fat)
Fat:
11.8g (sat 4g,mono 5.5g,poly 0.6g)
Protein:
28.2g
Carbohydrate:
22.6g
Fiber:
5g
Cholesterol:
71mg
Iron:
2.8mg
Sodium:
883mg
Calcium:
105mg
dntbgmeb4cofe
by on Apr. 5, 2011 at 9:43 PM

Sweet and Sour Shrimp

Cornstarch serves two purposes in this dish: A quick dredge in it gives the tofu and shrimp a nice crisp coating, and it also makes the sauce thick and glossy, just like you'd get at a restaurant. For an extra nutrition boost, serve over brown rice, or use rice noodles for something slightly different.

Sweet and Sour Shrimp

 Worthy of a Special Occasion

 

This Chinese favorite can be on your table in a flash using traditional sweet-and-sour ingredients. Add crunch, not fat, by coating shrimp and tofu with cornstarch, and then pan-fry.

 

Yield: 4 servings (serving size: 1 cup shrimp and 1/2 cup rice)

Ingredients

  • 1  (3 1/2-ounce) bag boil-in-bag rice
  • 8  ounces  firm light tofu
  • 2  tablespoons  cornstarch, divided
  • 8  ounces  peeled large shrimp
  • 1/4  cup  fat-free, less-sodium chicken broth
  • 1/4  cup  low-sodium soy sauce
  • 2  tablespoons  sugar
  • 3  tablespoons  rice vinegar
  • 1  tablespoon  chile paste with garlic
  • 2  teaspoons  dark sesame oil
  • 2  teaspoons  canola oil
  • 1  cup  prechopped onion
  • 1/2  cup  prechopped green bell pepper
  • 1  tablespoon  ground fresh ginger
  • 1  (8-ounce) can pineapple chunks in juice, drained

Preparation

1. Cook rice according to package directions, omitting salt and fat; set aside.

2. Place tofu between paper towels until barely moist; cut into 1/2-inch cubes. Combine tofu, 1 tablespoon cornstarch, and shrimp. Combine remaining cornstarch, broth, and next 4 ingredients (through chile paste); set aside.

3. Heat sesame oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; sauté 3 minutes. Place shrimp mixture in a bowl. Heat canola oil in pan over medium-high heat. Add onion, bell pepper, ginger, and pineapple to pan; sauté 2 minutes. Add shrimp mixture; cook 1 minute. Add broth mixture to pan; cook 1 minute. Serve over rice.

Nutritional Information

Calories:
318 (19% from fat)
Fat:
6.8g (sat 1g,mono 2.7g,poly 1.3g)
Protein:
19.8g
Carbohydrate:
45.4g
Fiber:
2.7g
Cholesterol:
86mg
Iron:
2.7mg
Sodium:
681mg
Calcium:
89mg
dntbgmeb4cofe
by on Apr. 5, 2011 at 9:44 PM

Asian Chicken Salad

Main-dish salads are quick as can be, include a variety of flavors, and are among the most healthful dinners you can make. This recipe adds a great honey-ginger sesame vinaigrette to sweet carrots and snow peas, crunchy almonds, and tender chicken, while keeping calories well under 200, saturated fat under a gram, and providing more than a third of a day's protein per serving.

Asian Chicken Salad

 Worthy of a Special Occasion

 

Put this on the table with soft breadsticks and a dessert of vanilla yogurt topped with fresh berries. If you want wine, try chilled sake.

 

Yield: 4 servings (serving size: 1 3/4 cups)

Ingredients

  • 2  tablespoons  seasoned rice vinegar
  • 1  tablespoon  low-sodium soy sauce
  • 1  tablespoon  dark sesame oil
  • 1  teaspoon  bottled ground fresh ginger (such as Spice World)
  • 1  teaspoon  honey
  • 6  cups  gourmet salad greens
  • 2  cups  chopped cooked chicken
  • 1  cup  matchstick-cut carrots
  • 1  cup  snow peas, trimmed and cut lengthwise into thin strips
  • 2  tablespoons  sliced almonds, toasted

Preparation

1. Combine vinegar, soy sauce, sesame oil, ginger, and honey in a large bowl, stirring well with a whisk. Add salad greens, chicken, carrots, and snow peas; toss gently to coat. Sprinkle with almonds.

Nutritional Information

Calories:
172 (31% from fat)
Fat:
6g (sat 0.9g,mono 2.7g,poly 2g)
Protein:
19.6g
Carbohydrate:
10.9g
Fiber:
3.5g
Cholesterol:
38mg
Iron:
1.6mg
Sodium:
538mg
Calcium:
73mg
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