Asian Chicken Salad

Asian Chicken Salad
Serves 2

Remember Last Friday’s recipe? The Grilled Chicken and the Hoisin BBQ sauce?

Well, this recipe uses 2 left over chicken quarters and the remaining Hoisin BBQ sauce.

Skin the chicken and remove the bones. Roughly chop the chicken. Pour the BBQ sauce over the chicken and stir to coat. Warm in the microwave until it reaches the temperature you want.

Make a salad on a base of thinly sliced Napa cabbage (yes, the same as in the Kimchi recipe.) On the bed of Napa, add your preferred vegetables:

  • Peeled, seeded and chopped cucumber
  • Shredded carrots
  • Chopped bell pepper
  • Onion (white or green)
  • Chiles
  • Snow pea pods
  • Mushrooms
  • Bean sprouts
  • Bamboo shoots
  • Water Chestnuts
Think of your favorite Asian dish. If you liked the veggies in it, you will like it on the salad.
Top your veggies with half of the chicken/BBQ mix. If you want more dressing, you can use your favorite Asian-style salad dressing, or simply make more of the BBQ sauce.

Since the calories and other nutritional data will vary based on what you choose and the quantities used, I am not going to give any nutritional data. Like any salad, the calories are concentrated in the dressing. Use as little as you can get away with, and you will have an full-flavored, low calorie meal, that uses up leftover chicken in a way that maybe you never considered.

Kimchi


Kimchi
Make 2-3 quarts

1 head (1.5 to 2 pounds) napa cabbage or green cabbage, cut into 2 by 1-inch pieces (reserve 2-3 large leaves, uncut). Note: You can also substitute bok choy in place of cabbage.
2 tablespoons kosher salt
3 large cloves garlic, minced
1 teaspoon fresh ginger, peeled and finely grated
1 teaspoon sugar (alternatively, use 1 apple or pear).  I used 1 apple, cored, but not peeled
3 tablespoons Korean chile pepper flakes or paste (gochugaru).  I used 1 tablespoon Sriracha sauce.
4 green onions, green parts only, cut into 2-inch pieces (optional, but I used it)
1/4 cup medium yellow onion, thinly sliced (optional, but I used it)
Optional:             a few large carrots, thinly sliced (I used this)
                           1-3 teaspoons fish sauce (I didn’t use this, to reduce the sodium content)

For extra hotness: add 1 chili pepper (doesn’t need to be gochugaru).  I used a dry Thai Birds-Eye pepper, shown in the foreground.
A three quart-size, sterilized mason jars (Place in boiling water, mouth down, for 10 minutes. Do this while you are preparing the garlic-ginger-chile paste.)

Yield: 1-3 quart-size jars (I made 2 quarts from a 2 pound head of Napa cabbage.)

What to Do
Wash all vegetables and premeasure all of your ingredients so you have them ready to go. Set aside a few large cabbage leaves (to be used at the end of the process).

Place the rest of the cabbage in the large bowl and sprinkle with 2 tablespoons of kosher salt. Toss to combine. Cover the large bowl and allow its contents to sit at room temperature until the cabbage has wilted (expect this to take a minimum of one hour and as many as 12). As it wilts, the cabbage will release around a 1/4-1/2 cup of liquid. (To speed the process, place a plate on the cabbage and then put a weight on the plate. A gallon jug of water works perfectly.) Remember this could take as many as 12 hours, so give it time if it needs it! I think leaving it the full 12 hours under that plate created more juice and a better finished product.

Once the cabbage has wilted, drain it, set the liquid aside,and pat the leaves dry.

After you drained the cabbage, combine the garlic, ginger, chili pepper, carrots (if you’re using them), and sugar (or the apple or pear, if using) in the food processor or blender.


Process the mixture until it forms a rough paste (around 30 seconds if using a food processor or blender). Be sure to scrape the container’s sides as needed.

Thoroughly mix the cabbage with the paste. This is your basic kimchi mixture.

Pack the kimchi into the mason jars (try to avoid air pockets). Add equal amounts of the reserved cabbage liquid to each jar, making sure that each jar has at least an inch of head space (If needed, add some water to the jars to make sure the kimchi is completely covered by liquid.). Press the mixture down firmly using the wooden spoon, so that the brine covers the top.

Cover the top of each jar with one of the reserved large cabbage leaves.

Seal the jars loosely. (If you seal them tight, they will eventually explode.)  Let them sit at room temperature (65 to 75 degrees Fahrenheit) for three to five days. Taste the kimchi every few days; it will be ready when it has developed a sour, spicy taste and a texture resembling that of sauerkraut.  (I found that 7 days at room temperature was perfect. Also, I was out of town on days 3-7 so I didn’t really have an option. Fortunately, fermented foods are forgiving.)


When the kimchi is ready, remove the big cabbage leaves from the top of each jar and store the jars (tightly sealed) in the fridge. The kimchi should keep for several months.

Nutritional data: (1/4 cup, drained)
Calories:          17
Fat:                0.1g
Sat fat:              0g
Chol:              0mg
Sodium: 117.3mg
Carbs:               4g
Fiber:             1.3g
Protein:          0.7g

Hoisin BBQ Chicken Quarter, with Grilled Potatoes and Home Made Kimchi

Hoisin BBQ Chicken Quarter, with Grilled Potatoes and Home Made Kimchi
Serves 2

(There are many steps, but nothing is difficult.)

Hoisin BBQ Chicken
4 chicken leg quarters
Chinese Five Spice Powder
Vegetable oil for the grill

Mix together and set aside:
2 teaspoon commercially prepared Hoisin sauce
2 tablespoon sesame oil
2 tablespoon rice wine vinegar
1 teaspoon fresh minced and mashed ginger
1 clove garlic, minced and mashed

Grilled Potatoes
1 medium potato, sliced thinly
1/4 small onion, sliced thinly
2 medium carrot, peeled and sliced thinly
2 strip raw bacon, chopped
2 sheets aluminum foil each about 18 inches long
Cooking spray

Kimchi (this is a more complex–but not difficult–recipe and I will make that a separate posting)

  1. Preheat the grill on high for at least 5 minutes. Make sure that about 1/3 of your grill is only warm, to make a safe zone. (If you have a three burner gas grill, set two on high and one on low. If you have a two burner, one is high and one low. Charcoal? Most of the coals are under 2/3 of the grill and only a a couple are under the remaining 1/3.)
  2. While the grill is preheating, sprinkle the Chinese Five Spice powder on the chicken.
  3. Spray one sheet of aluminum with cooking spray.
  4. Place 1/3 of the potatoes on the sheet.
  5. Add in layers, half the bacon, half the onion and half the carrot. Season with black pepper.)
  6. Add another 1/3 of the potatoes.
  7. Add, in order, the remaining carrots, onions, bacon and potatoes. (The packet will be the same upside down or right side up.)
  8. Carefully bring the top and bottom edges of the foil together over the veggies and fold the edges together to seal. Then tightly roll the right and left edges.
  9. Place that packet on the second sheet of foil, seam side down, and repeat step 8.
  10. Note: I just saw that they now sell aluminum foil bags which would greatly simplify this part of the meal.
  11. Using tongs and a paper towel, wipe the vegetable oil on your freshly brushed grill to help prevent the chicken from sticking.
  12. Lay the chicken, skin side down, over the direct heat. Place the veggie packets near the chicken, on the edge of the hot and safe zones.
  13. Turn the chicken after 5 minutes, or if the flames of hell start to flare up.
  14. When both sides are browned (10-12 minutes) move the chicken to the safe zone. Let if cook, undisturbed, until it has an internal temperature of at least 165, but with legs and thighs, you can even go to 170 without drying the meat.  This will take 30-4 minutes.  If you don’t have a thermometer, use  a meat fork or a skewer, and pierce the thigh in the deepest part. Pull it out. If the juices are red, it is still raw. If they are clear, it is done. 
  15. Turn the potato packets 1/4 turn (flat, right edge, upside down, left edge, flat) every 10 minutes. Remove 40 minutes after putting on the grill.
  16. Remove the chicken when done and immediately brush the Hoisin BBQ sauce over it. I don’t brush this on while the chicken is still on the grill, because I don’t want it to burn, or all run off and fall into the grill.
  17. Let the veggie packets and chicken rest for 5 minutes, then serve.
Nutritional data:
Chicken (an average leg/thigh quarter will yield about 4 ounces of meat)
Calories:     210
Fat:             15g
Sat fat:        4.5g
Chol:        90mg
Sodium:  150mg
Carbs:           0g
Fiber:            0g
Protein:       19g
Hoisin BBQ Sauce (less than 1 tablespoon of the sauce–save the remaining sauce covered in the refrigerator)

Calories:       67
Fat:            6.9g
Sat fat:          1g
Chol:          0mg
Sodium:    34mg
Carbs:        2.5g
Fiber:            0g
Protein:      0.3g
Grilled Potato (half the packet):

Calories:       136
Fat:             3.7g
Sat fat:        1.3g
Chol:        9.5mg
Sodium:   133mg
Carbs:       22.1g
Fiber:             3g
Protein:          5g
In the next couple days, I will show you how to make an Asian Chicken Salad, using the leftover chicken and Hoisin BBQ Sauce.

Chicken Lo Mein

Chicken Lo Mein
Serve 6 (or fewer if there are hungry teenagers involved.)
6 ounces angel hair pasta (dry)
1 tablespoon olive oil
1/2 medium onion, sliced and quartered
1/2 cup matchstick carrots
1 large green bell pepper, sliced
1 large red bell pepper, sliced
1/4 cup white wine
2 cups fresh mushrooms, sliced (8 ounces by weight)
2 cloves garlic, smashed and minced
1/4 cup Asian Toasted Sesame salad dressing
1 tablespoon fresh ginger, minced
2 tablespoons creamy peanut butter
1 pound precooked chicken, shredded and heated.
  1. Cook pasta according to directions.
  2. While the pasta is cooking, heat a large (10-11″ non-stick skillet over med-high heat. Add olive oil.
  3. When the oil is hot, add the onions. Saute for 3-5 minutes, or until they are beginning to become soft.
  4. Add carrots, green peppers, red peppers and mushrooms.
  5. Turn heat to high and add wine.
  6. In a small dish, combine salad dressing and peanut butter. Warm in microwave to melt the peanut butter. Stir together.
  7. Add salad dressing/peanut butter mixture to the vegetables. Stir to coat.
  8. Add chicken. Stir to combine.
  9. Either mix the angel hair into the chicken-vegetable mixture, or portion out the pasta per plate and top with 1/6 of the chicken-vegetable mixture.

Nutritional data:
Calories:        345
Fat:              17.6g
Sat fat:           4.2g
Chol:              60mg
Sodium:        248mg
Carbs:          28.5g
Fiber:             2.3g
Protein:        18.6g

Ginger Broccoli Pork Stir Fry

Ginger Broccoli Pork Stir Fry
Serves 6
3 cups fresh (or frozen) broccoli
24 ounces pork, sliced into 1″ x 1/2″ strips
1 tablespoon + 1 teaspoon olive oil
1 medium onion, sliced
2 cloves garlic, smashed and minced
10 teaspoons fresh ginger, grated or finely minced

8 ounces fresh mushrooms, sliced
Salt and pepper to taste

Sauce:
Mix together in a small bowl:
4 tablespoons orange marmalade
1 teaspoon soy sauce
2 tablespoon water

  1. Heat a non-stick skillet (10″) over medium-high heat. Add 1 tablespoon olive oil.
  2. When the oil is hot, carefully add pork slices. Brown on all sides. When browned, remove from skillet, cover and keep warm
  3. Add remaining teaspoon olive oil to the pan.
  4. Add onions. Saute until the just begin to turn translucent.
  5. Turn heat to medium. Add mushrooms, and let them cook, undisturbed for 2-3 minutes.
  6. Stir onions and mushrooms together. Add garlic and ginger.  Mix together.
  7. Meanwhile, heat broccoli in a microwave until hot and still crisp.
  8. Add broccoli and pork to skillet.
  9. Pour sauce into skillet. Stir to coat. Serve when combined and hot.

Nutritional data:
Calories:      330
Fat:              14.1g
Sat fat:           4.3g
Chol:          96.3mg
Sodium:      112mg
Carbs:        16.4g
Fiber:              2g
Protein:     36.2g

Asian Beer Braised Beef Short Ribs

Asian Beer Braised Beef Short Ribs
Serves ?  (Depends on how many racks you prepare. Plan one per person.)

I made this with a pressure cooker. It cooks faster and creates tender meat. You could do this in the oven by roasting with same liquid, but it will take 2+ hours.

4 racks of beef short ribs
1 tablespoon olive oil
Salt and pepper
1 tablespoon minced fresh ginger
2 garlic cloves, mashed and minced
2 tablespoon rice wine
1 teaspoon Hoisin sauce
8 ounces beer (a lager is best–try Tsing Tao, Kirin or Sapporo)
1 tablespoon brown sugar

  1. In the pressure cooker, heat the oil.  Season meat.
  2.  Brown on both side. Remove the cooker, set aside.
  3. Add garlic and ginger to the residual juices, turn the heat to med-high and cook until they get fragrant (1 minute.)
  4. Add all remaining ingredients. Stir to dissolve. Add meat. Seal and cook 20 minutes according to your pressure cooker’s directions.
  5. After 20 minutes, let the pressure drop naturally.
  6. If you want, you can take the braising liquid and cook it down (reducing it by half or more) to make a think sauce.  (I didn’t do that.)

I served this with jasmine rice and sesame grilled broccoli. (I drizzled toasted sesame oil over broccoli spears and then grilled them over a hot grill until they were hot and beginning to get some dark brown color.

Nutritional data for one rack of ribs:
Calories:        339
Fat:              20.6g
Sat fat:           8.8g
Chol:         105.4mg
Sodium:     165.8mg
Carbs:           1.3g
Fiber:               0g
Protein:       34.9g

Hoisin Chicken Thighs with Rice and Asian Slaw

Hoisin Chicken Thighs with White Rice and Asian Slaw
Serve 4-8, depending on how hungry you are

8 chicken thighs, boneless/skinless
2 tablespoon sesame oil
4 tablespoons rice wine vinegar
2 garlic cloves, crushed and minced
2 teaspoons fresh ginger root, minced (or 1/2 teaspoon dry ginger powder)

Thaw thighs. Place in a Ziploc bag. Add all remaining ingredients.
Place bag in fridge and let marinate for 1-2 hours. Turn occasionally.
Heat non-stick skillet on med-high. Spray with cooking spray.
Place thighs in pan. Pan-fry until brown and turn (4-5 minutes per side). With finished cooking remover from heat and keep warm.

Nutritional data (for 1 thigh):
Calories:        151
Fat:              10.2g
Sat fat:           2.2g
Chol:           49.4mg
Sodium:         46mg
Carbs:           1.1g
Fiber:               0g
Protein:       13.6g

Warm Hoisin Sauce
Serves 8 (1 tablespoon each)

After removing the chicken, add:
3 tablespoons sesame oil
1 tablespoon Hoisin sauce
2 teaspoons fresh crushed ginger (or 1/2 teaspoon dried ginger powder)
2 cloves of garlic, crushed and minced
4 tablespoons rice wine vinegar
1/4 cup semi-dry red wine

Combine all ingredients, bring to a boil. Loosen any brown bits (fond) stuck to the pan. Stir over med-high heat until the fluid is reduced to about 1/2 cup.

Nutritional data (for 1 tablespoon sauce):
Calories:          42
Fat:                5.2g
Sat fat:           0.7g
Chol:                0mg
Sodium:          26mg
Carbs:            2.3g
Fiber:                0g
Protein:          0.2g

Serve one or two thighs on rice, with one tablespoon sauce.

Asian Slaw
Serves 10 (1 cup portions)

1 small head of Napa cabbage, shredded (approximately 6 cups)
1 bag broccoli cole slaw
6 ounces snow pea pods, cut into 1/2 inch pieces
1 bunch scallion (green onions), sliced thinly, whites and green of the onion

Dressing:
Juice of one lime (2-4 tablespoons)
4 tablespoons sesame oil
6 tablespoons rice wine vinegar
1 tsp fish sauce
1/4 cup Splenda (or other sweetener)

Mix all ingredients together.  Allow to dwell before serving, overnight is best.  Toss together frequently.

Nutritional data:
Calories:         76
Fat:               5.1g
Sat fat:          0.7g
Chol:               0mg
Sodium:      63.5mg
Carbs:           6.9g
Fiber:               3g
Protein:         1.9g

Asian Steak with Asparagus and Mushrooms

Asian Steak with Asparagus and Mushrooms
Serves 4

1 pound lean beef steak, 1/2 inch thick
1 large Vidalia onion, chopped
2 discs of fresh ginger, 1/8 inch thick, sliced into matchsticks
2 cloves of garlic, mashed and chopped
1 pound asparagus, chopped into 2 inch lengths
8 ounces fresh mushrooms, sliced
2 teaspoons toasted sesame oil, divided
1/4 cup rice wine vinegar
1/4 cup water
2 teaspoon Hoisin sauce (optional, but important)
Salt and pepper
Chinese Five Spice powder (optional, but important)

1.   Season the beef with salt and pepper to taste. Also use a touch of five spice powder. Set aside.
2.   Heat a large non-stick skillet. Add 1 teaspoon sesame oil.
3.   When hot, add onions. Saute for 2-3 minutes.
4.   Add mushrooms and asparagus. Toss to mix.
5.   Add water, vinegar and Hoisin sauce. Stir, turn heat to high and cover.
6.   Heat a second non-stick skillet (11 inch). When hot, add the remaining sesame oil.
7.   Pan fry steaks, about 2 minutes per side.
8.   Turn the heat off the vegetables. They should be hot, but a bit crunchy.
9.   Remove the steaks, and cut into strips, about 2 inches long and a 1/2 inch wide.

Nutritional data:
Calories:       311
Fat:                  14g
Sat fat:            4.6g
Chol:               98mg
Sodium:    114.5mg
Carbs:         10.2g
Fiber:            2.3g
Protein:         37g

Ginger Sesame Pork

Ginger Sesame Pork
Serves 4

4 pork chops (bone-in or boneless) approximately 6 ounces each
1 teaspoon olive oil

3 cloves garlic, mashed and minced
2 tablespoon fresh ginger, crushed and minced
2 tablespoons toasted sesame oil, divided
2 tablespoons orange marmalade
1 tablespoon rice wine vinegar
2 tablespoon water
1 teaspoon Hoisin sauce
4 tablespoons fresh cilantro, chopped

1.  Season pork chops with pepper. (Use Chinese Five Spice powder if you have it.)
2.  Heat a non-stick skillet over medium high heat, add the olive oil and place the pork chops in it.  Cook until finished (3-4 minutes per side, depending on thickness.)  You may need to cook them in two batches if your skillet is not large enough to hold them all.
3.  Remove pork from heat and cover to keep warm.
4.  In the same skillet, add half the sesame oil, garlic and ginger. Saute over med-high heat until fragrant (about one minute.)
5.  Add remaining sesame oil, marmalade, vinegar, water and Hoisin sauce. Stir constantly until the mixture is combined and hot, about 2 minutes.
6.  Serve about 2 tablespoons sauce over each chop.
7.  Top with cilantro.

Nutritional data:
Calories:      335
Fat:            21.5g
Sat fat:         6.4g
Chol:            83mg
Sodium:      380mg
Carbs:         6.9g
Fiber:          0.1g
Protein:     31.5g

Asian Chicken Salad

Asian Chicken Salad
Serves 2 (as a BIG main course salad) or 4 (as smaller side salads)

4 cups chopped Napa cabbage
1 cup chopped snow pea pods
1 cucumber, peeled, halved, seeded and chopped
1 cup fresh bean sprouts
1/2 cup bell pepper (red or yellow)
3 scallions, sliced (the white and green parts)
2 chicken thighs, chopped (I usually use thighs saved from a previous meal)
1 tablespoon sesame oil
2 tsp fresh ginger, minced

1.  Prepare all vegetables, and assemble on a large plate in the order given.
2.  Heat a non-stick skillet with the sesame oil.  When hot, carefully add the chicken and the minced garlic.  Saute until heated through.  Layer on the salad.
3.  Top with your preferred Asian-type dressing, or use the recipe below.  (That recipe is NOT low fat or low calorie, but is high in flavor.)
4.  As an option, add rice noodles for a little crunch.

Nutritional Data for the salad (no dressing or rice noodles):
Calories:        290
Fat:              13.2g
Sat fat:           2.6g
Chol:              49mg
Sodium:          86mg
Carbs:          25.8g
Fiber:             6.5g
Protein:        21.2g

Asian Vinaigrette with Sesame Oil and Peanut Butter
Serves 2

3 tablespoons sesame oil
1 tablespoon olive oil
2 tablespoons creamy peanut butter
2 tablespoon rice wine vinegar
1 tablespoon fresh lime juice
3 tablespoons water (I forgot this today, so my “dressing” looks more like a sauce on the salad–but it was still very tasty.)
2 teaspoons Hoisin sauce
1/4 teaspoon Chinese five spice seasoning

1.  Put the first three ingredients into a small microwave safe bowl, and warm in the microwave.  This will help you mix the peanut butter into the oil.
2.  Add the remaining ingredients, whisking after each addition.
3.  This makes about 1/3 cup per portion. That sounds like a lot, but the salad is big and almost entirely vegetables.  The dressing will add a huge punch of flavor and excellent fats (to keep you full for the evening.)

(Note: This is my preferred dressing. My wife like Kraft’s Asian Toasted Sesame salad dressing. Another option would be Newman’s Own Orange Ginger dressing.)

Nutritional Data for the dressing:
Calories:        422
Fat:              41.4g
Sat fat:           6.9g
Chol:                0mg
Sodium:        314mg
Carbs:          10.6g
Fiber:                2g
Protein:          8.6g