Asian

Hoisin Pork and Grilled Bok Choy

Hoisin Pork and Grilled Bok Choy (Pak-choi)
Serves 4

1 pound pork tenderloin
Pepper to taste (Chinese 5 Spice powder is a nice addition)
2 medium bok choy
4 tablespoons rice wine vinegar
2 tablespoon honey
1 teaspoon Hoisin sauce
1 teaspoon sesame oil
Pepper to taste (Chinese 5 Spice powder is a nice addition)
Sesame seeds (optional)

1.  Slice pork down the middle (the long way) but not completely through the meat. Open it up, place it in a freezer strength Ziplock baggie and pound it flat to 1/4 – 1/3 inch. Remove and sprinkle with pepper and a bit of the 5 spice powder (optional.)
2.  Slice the bok choy down the middle (the long way), but this time, completely through. Rinse the leaves of any dirt. While still wet, place on a microwave-safe platter, and microwave on high for 3-4 minutes, or until the stalks are hot but still firm. Set aside.
3.  While the bok choy is in the microwave, mix together the Hoisin sauce, vinegar, and honey. Set aside.
4.  In a non-stick skillet, spray with cooking spray and cook the pork 3-4 minutes per side. Remove from the heat when done and cover with a piece of aluminum foil.
5.  In the same skillet, add the sauce mixture. Heat to boiling, stirring constantly.  When boiling, reduce heat to low, return meat to sauce and let everything get hot.
6.  In a large non-stick skillet (or a griddle is best) spray with cooking spray and heat over med-high heat.
7.  Sprinkle the bok choy with the sesame oil, and lay them cut-side down on the griddle.  Cook until it starts to brown (3-4 minutes), then flip and repeat.
8.  Garnish the bok choy with sesame seeds (optional.)

Nutritional data (4 ounces of pork and 1/4 of the sauce):
Calories:      170
Fat:                4.8g
Sat fat:           1.2g
Chol:              60mg
Sodium:        256mg
Carbs:         11.8g
Fiber:               0g
Protein:       23.2g

(I also served mine with steamed acorn squash.)

Pan-Fried Shrimp and Asian Slaw

I found this recipe in Cooking Light “5 Ingredients, 15 Minutes” from October, 2010.  I linked to the Amazon site, simply so you can see the book, not buy it. Whoever is “selling it” must be not living in the real world. (Why do I say that? Check out the price.)

Cooking Light produces a lot of good cookbooks, and periodicals. We use this one frequently (and it is selling for a realistic price!) If you need new ideas for meals, Cooking Light is a reliable source.
As usual, I modified my version a touch from the written recipe. I used only the egg white and not the entire egg, and I added the spices to the breading. The end result tasted as though the shrimp were deep fried in  vat of oil instead of a skillet with 1 teaspoon of olive oil.

Pan-Fried Shrimp
Makes 2 servings (8 ounces each)

1 pound shrimp (if you can buy them P&D–peeled and deveined–that will save you some work)
1 tsp olive oil
1 cup panko bread crumbs
1 tablespoon dried parsley
1 tsp lemon pepper (I used Penzey’s Sunny Spain)
1 egg white
1 tablespoon water

1.  Put the bread crumbs and parsley in a food processor or blender and process until smooth.  Set aside.
2.  Put egg white and water in a medium sized bowl, and whisk together.  Set aside.
3.  Place the bread crumb mix in a 9×13 pan.  Add the lemon pepper and mix together.
4.  Put the shrimp in the egg wash, and mix well, ensuring all shrimp are coated.
5.  Place shrimp in the crumb mixture and toss to coat.
6.  Heat a non-stick skillet over medium-high heat. Add olive oil.  When hot, place the shrimp in a single layer in skillet.  Cook for 2-3 minutes per side. 
7.  Remove and serve immediately.

Nutritional data:
Calories:     368
Fat:              9.5g
Sat fat:            1g
Chol:          280mg
Sodium:      388mg
Carbs:        19.1g
Fiber:              1g
Protein:      42.8g

Asian Slaw
Serves 10 (1 1/2 cup portions)

1 head of Napa cabbage, shredded (approximately 10 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 (2-3 tablespoons)
3 tablespoons sesame oil
8 tablespoons rice wine vinegar
1 tsp fish sauce
5 packets sweetener (I use stevia)

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

Nutritional data:
Calories:       76
Fat:               4.3g
Sat fat:          0.6g
Chol:               0mg
Sodium:         74mg
Carbs:           8.6g
Fiber:            3.7g
Protein:         2.2g

Shirataki Lo Mein

Shirataki Lo Mein
Makes 3 servings, approximately 2 cups each

2 packages Shirataki (tofu) noodles (8 ounces each)
1 medium onion, sliced
8 ounces fresh mushrooms sliced
6 ounces snow pea pods, chopped
1/2 cup shredded carrots
1 cup fresh bean sprouts
2 tablespoons sesame oil, divided
1 tablespoon Thai fish sauce
3 garlic cloves, crushed and minced
1-2 tsp fresh gingers, crushed and minced

1.  Drain shirataki noodles in a colander. Set aside.
2.  In a large non-stick skillet, heat 1 tablespoon sesame oil over medium-high heat. 
3.  Add onions and mushroom, saute until the onions are beginning to get soft.  Add pea pods, carrots and the fish sauce.  Saute until the carrots are hot but crunchy.
4.  Add bean sprouts.  Toss to mix.  Remove from heat, and set aside in a bowl.  Cover to help it stay warm.
5.  In the same skillet, reheat the remaining sesame oil.  Add the crushed garlic and ginger. Stir for 1 minute.
6.  Add the drained shirataki noodles.  Toss occasionally for 2-4 minutes.
7.  Add noodles to vegetables in bowl.  Gently mix together.

Nutritional Data:
Calories:     194
Fat:             10.1g
Sat fat:          1.3g
Chol:               0mg
Sodium:       438mg
Carbs:         21.3g
Fiber:            6.1g
Protein:         7.2g

Note:  If you are concerned about sodium, eliminate the Thai fish sauce.  That will reduce the sodium per portion to 42.3mg.  However, you will need to add more spices to help bring additional flavor.  In that case, double the garlic and ginger, or add Chinese Five Spice blend.

Moo Shu Vegetables on Shirataki Noodles

     

Moo Shu Vegetables on Shirataki Noodles
                 
Serve 4

4 large eggs
12 ounce bag of Broccoli Slaw (or other shredded vegetable, approximately 4 cups)
1 cup bean sprouts (fresh)
1 cup shredded carrots
6 ounce bag snow peas, diced into ½ inch pieces
3 scallions sliced thinly
2 cloves garlic, minced
1 Tablespoon fresh ginger root, crushed

1 Tablespoon plus one teaspoon sesame oil
2 Tablespoons rice wine vinegar
1 Tablespoon Hoisin sauce
1 teaspoon soy sauce

14 ounces shirataki tofu noodles (2 bags)

1.   Empty bags of noodles into colander. Rinse. Set aside.
2.   Heat non-stock skillet with cooking spray. Lightly scramble eggs, and place in skillet.  Cook   until lightly set, remove from skillet, set aside.
3.   Wipe out skillet, re-spray with cooking spray over medium heat. When hot, add garlic and ginger, stirring, for one minute.
4.   Add broccoli slaw, carrots, bean sprouts and snow peas. Add vinegar, and 1 tablespoon sesame oil and let warm for 3 minutes.  Stir once or twice.
5.   Add hoisin sauce and eggs.  Stir to break up eggs.  Until heated through (3-4 minutes.)
6.   In a second non-stick pan, spray with cooking spray and add remaining 1 tsp sesame oil over medium-high heat. Add shirataki noodles and half of the scallions.  Toss until hot. (1-2 minutes)

Serve the vegetables (2 cups) over the noodles (1/2 cup).

Nutrition Data:
Calories:          204
Fat:                  10.5g
Sat fat:               2.1g
Chol:             211.5mg
Sodium:           230mg
Carbs:              18.9g
Fiber:                 8.1g
Protein:            11.7g