Sunday, June 18, 2023

4 Dishes from the Pacific Rim

These recipes are from the book Pacific Light Cooking, by Ruth Law.  They are carefully crafted recipes that are light.  Nutritional data is provided for each recipe.  This book takes you to dishes from Japan, Thailand, China, Korea, Malaysia, Indonesia, Singapore, India, and the Philippines. 

 Today, I'm posting 4 that I've made over the last 3 days.  3 from Vietnam, 1 from Hawaii.  I enjoyed them, and I'll make them again.













Spicy Rice Noodles with Vegetables, Shrimp and Peanuts

4-6 Servings

8 ounces rice sticks (rice vermicelli), soaked in warm water for 20 minutes and drained
3/4 cup fresh bean sprouts
3 TBS rice vinegar
1/3 cup fresh lime juice
2 TBS plus 2 tsp fish sauce
1 red chili, seeded, and minced (optional)
1 large clove garlic, minced
2 tsp sugar
Salt, to taste
1 carrot, peeled and cut into 2-inch long julienne
1/2 cucumber, peeled, seeded, and cut into 2-inch long julienne
8 ounces cooked medium shrimp, halved lengthwise
2 TBS chopped fresh mint leaves
2 TbS chopped fresh coriander (cilantro) leaves
2 TBS Crisp Roasted Shallots (optional) recipe below
2 TBS coarsely chopped unsalted dry-roasted peanuts

Heat 4 quarts of water to a boil.  Add the rice sticks and stir to separate.  When the water returns to a boil, drain.  Refresh with cold water and drain for 5 minutes, lifting occasionally to allow the noodles to dry.  Blanch the bean sprouts in boiling water for 3 seconds.  Drain.  Refresh with cold water and drain again.

To prepare the dressing, in a small bowl, combine the rice vinegar, lime juice, fish sauce, chili, garlic, and sugar.  Season with salt, if desired.  Set aside.

Transfer the noodles to a large bowl.  Add the rice vinegar mixture and toss well.  Add the bean sprouts, carrot, cucumber, and shrimp and toss to combine.  Add the mint, coriander, and shallots, toss again. Transfer to shallow bowls.  Sprinkle with the peanuts.  Serve at once.
Calories:  229. Fat: 3g.  Saturated Fat: 1g.

Crispy Roasted Shallots
Veg. oil spray
6 large shallots, thinly sliced
Salt, to taste (optional)

Preheat the oven to 400 degrees.  Spray a nonstick baking sheet lightly with the oil.  Sprinkle the shallot slices over the baking sheet.  Spray oil evenly over the shallots.  Bake in the center of the oven, stirring occasionally, for about 15 minutes, or until brown and crisp.  If desired, season lightly with salt.  Let cool completely.  Store in an airtight container in the refrigerator for up to 10 days. 


Vegetarian Fried rice with Macadamia Nuts


This fried rice is inspired by Gary Strehl, Executive Chef of the Hawaii Prince Hotel in Honolulu.  For a heartier dish, add cooked chicken or shrimp.
Makes 3-4 svgs. as a meal

1 tsp light olive oil
2 tsp peeled, minced fresh ginger
1-2 cloves garlic, minced
2 TBS diced onion
1 medium red bell pepper, s seeded and diced
1 medium green bell pepper, seeded and diced
1/2 C mushrooms, sliced
1 medium carrot diced
3 C cold cooked long-grain rice
2-3 TBS low-sodium soy sauce
1 green onion, finely sliced
2 TBS chopped toasted macadamia nuts

Heat the oil in a nonstick stir-fry pan over medium heat.  Add the ginger and garlic.  Stir fry until fragrant, 20-30 seconds.  Add the onion, red and green bell peppers, mushrooms and carrot.  Stir un til the  vegetables are crisp-tender.  Remove from trepan and set aside.  Add the cooked rice, and stir gently in a circular motion until heated through.  Add the cooked vegetables.  Season to taste with the soy sauce.  Stir in the green onion and macadamia nuts.
Calories: 157. Fat:  3g.  Saturated Fat: 0g

Vietnamese Chicken Salad

4-6 svgs.  

2 cups fat-free low-sodium Chicken Stock
1 1/2 lbs. boneless and skinless chicken breasts 
1 C fresh bean sprouts
2 cloves garlic, finely chopped
1-2 chilies, seeded, finely julienned
3 TBS fresh lime juice
2 TBS fish sauce
2 TBS rice vinegar
2 tsp sugar
1 large carrot, cut into 1 1/2-inch long julienne
1 medium cucumber, peeled, seeded, and cut into 1 1/2-inch long julienne
1 medium red onion, very thinly sliced
1/3 C chopped fresh coriander (cilantro) or mint leaves
6 romaine lettuce leaves

Garnish:  
Whole coriander or mint leaves
2-3 TBS unsalted dry-roasted peanuts, chopped (optional)

Bring the stock to a Bol in a large saucepan.  Add the chicken breasts.  Bring back to a full boil.  Reduce the heat to low cover and simmer for about 15 minutes, or until the chicken is no longer pink.  Remove the chicken from the liquid and let cool.  Discard the skin.  Shred the chicken into 2-inch-long pieces.

Blanch the bean sprouts in boiling water for 30-40 seconds.  Drain.  Refresh with cold water.  Drain.
Mix the garlic, chilies, lime juice, fish sauce, vinegar, and sugar in a small bowl.  Stir until the sugar is dissolved.  Set aside.

Combine the chicken, bean sprouts, carrot, cucumber, red onion and fresh coriander or mint leaves in a large bowl. Add the dressing mixture and toss to mix well.  Arrange lettuce leave on a serving platter.  Place the salad on the lettuce leaves.  Sprinkle fresh coriander and peanuts, if using, on top.  
Calories:  188.  Fat:  3g.  Saturated Fat:  1g.


Roasted Eggplant with Vietnamese Mint Sauce

You can roast the eggplant slices and make the sauce ahead.  Just reheat the eggplant and add the sauce.
4-6 Servings



3-4 small Japanese eggplants (about 1 pound)
Canola oil spray
4 tsp fresh lime juice
4 tsp rice vinegar
4 tsp fish sauce
2 TBS plus 2 tsp sugar
3 cloves garlic, minced
1/4 cup finely chopped mint leaves
1/8 to 1/4 tsp red pepper powder (Cayenne)
Dash of Salt (optional)

Preheat oven to 400 degrees.  
Cut the eggplant on the diagonal into 3/4-inch thick slices.  Lightly coat a baking sheet with canola oil spray.  Place the eggplant slices side by side on the sheet.  Lightly spray the top of the slices with more oil spray.  Bake for 20 minutes, turn the slices over and bake for 10 minutes more, or until golden brown on each side.

While the eggplant is baking, combine the lime juice, rice vinegar, fish sauce, cayenne, sugar, garlic, mint and salt if using, in a small bowl.  Stir until the sugar dissolves.  Drizzle the sauce over the warm eggplant.
Serve.
Calories:  50. Fat: 0g.  Saturated Fat:  0g.  


Monday, October 31, 2022

Chicken and Rice


 1-2 tsp olive oil
6 boneless skinless chicken thighs
Sea salt & freshly cracked pepper
1/2 sweet yellow onion, diced (for use freeze dried)
8 oz. sliced portabella mushrooms
sliced carrots
4 cloves garlic minced (or use freeze dried)
2 Cups chicken broth
1 Cup long grain white rice - or brown rice
1 tsp chicken bouillon granolas
1 large handful green beans, trimmed, cut in half
Parmesan or Asiago cheese, shaved
Fresh parsley, chopped

Preheat oven to 350.  heat oil in dutch oven over medium-high heat.  Season thighs with salt & pepper to taste.  Cook chicken for 3 minutes or until golden brown.  Flip and cook for 30 seconds.  Remove and keep warm with foil tent.
Add tsp oil and sauce mushrooms, onions and carrots.  Saute for 3 minutes, add garlic and stir constantly for 1 minute.  Add the chicken broth, rice, bouillon, sea salt, freshly cracked pepper, parsley and then add the chicken & their juices.  Cover and bake 15 minutes.  Add green beans.  Cook, covered 10-15 minutes more.  Add cheese and the rest of the parsley.  

Tuesday, October 25, 2022

My Soup Recipe Rotations for this Fall and Winter

Here's a collection of the soups I make every week.  I don't have a blog post or pictures for the first few recipes, but they are what I'm current making this Fall.

Creamy Salmon Chowder

1 1/2 large potatoes, diced 

1 1/2 carrots, diced

1 Tbs butter

1/2 small red onion, diced

1/2 tsp dehydrated garlic 

1/2 tsp paprika

1/6 C flour

1 1/2 C almond milk

1  1/2 C chicken stock

1 C frozen corn

1/2 C skinned, and boned cooked salmon or more to taste

1/2 C frozen green beans

1/4 C frozen peas

1/2 tsp salt or to taste

3/4 tsp dill

Fresh ground pepper


Place potatoes in largest and cover with salted water, bring to boil, simmer until tender, about 10 minutes, drain.

Place a steamer insert in sauce pan and fill with water.  Bring to boil, add carrots, cover, steam 4-6 minutes.

Melt buter in large pot, add onion, cook until soft, 5 minutes.  Remove from heat, stir in flour forming paste.  Return to heat, add milk slowly.

Stir potatoes, carrots, corn, salmon, green beans, peas, salt, dill & black pepper into pot.

Cook and stir until thickened, 5 minutes.  Reduce heat to low, cover and simmer until green beans are tender, 5 minutes. 


Turmeric-Ginger Chicken Soup

1 thinly sliced garlic clove

1/4 tsp turmeric

1 tsp grated ginger

1 tsp EVOO

6 C low sodium Chicken Broth

3 oz. japaneese noodles

1 C shredded cooked chicken

1 TBS fresh lemon juice

Scallions, thinly sliced

Spinach, fresh


In saucepan over med-high heat, saute garlic, turmeric and ginger until fragrant (30 seconds).  Add stock, bring to simmer.  Add pasta; cook 1 minute.  Add chicken, heat for 1 minute.  Stir in spinach.  Remove from heat, stir in lemon juice.



Chicken Soup (Crockpot)

1 TBS butter

1/2 C onion, finely diced

Frozen carrots, gren beans, corn, peas

2 stalks celery, sliced

2 tsp minced garlic

3 C cooked Chicken, cut up in bit-sized pieces

Salt &Pepper

15 oz. can Rotel Diced tomatoes & Green Chilies

1 tsp Italian Seasoning

6 C Chicken Broth


Saute onion in a pan.  Add celery, cook for 2 minutes.  Add garlic, cook 1 minute.  Season with Salt & Pepper.

Put in Crockpot.  Add chicken & frozen Vegetables.  Add Broth.  Cook on low 2-4 hours.



Monkey Soup

https://blueskyahead.blogspot.com/2020/11/monkey-soup.html


Chicken & Rice Soup in 45 Minutes

https://blueskyahead.blogspot.com/2020/11/chicken-rice-soup-in-45-minutes.html


Cheeseburger Soup (low fat)

https://blueskyahead.blogspot.com/2020/11/cheeseburger-soup-low-fat.html


Zuppa Alla Paesana (Lentil Soup)

https://blueskyahead.blogspot.com/2017/02/zuppa-alla-paesana-lentil-soup.html



Tuesday, October 4, 2022

Italian Tomato Stew with Fennel, Mushrooms & Spinach

I made this today for the first time, and I went strictly by the recipe.  I didn't find it too spicy hot.  You could use mild sausage to tame it down, if you wanted.



Friday, July 29, 2022

Grilled Vegetables, Citrus-Tarragon Chicken Kebabs and Classic Greek Lettuce Salad (Maroulosalata)

 A low-carb dinner tonight.  I adjusted each recipe to serve 1.


  


Grilled Veg's

3 red bell peppers, seeded & halved
3 yellow squash (about 1 lb.) sliced lengthwise into 1/2" rectangles
3 zucchini (about 12 oz) sliced lengthwise into 1/2" rectangles
3 Jap. Eggplant (12 oz) sliced lengthwise into 1/2" rectangles
12 cremini mushrooms
1 bunch (1 lb.) asparagus, trimmed
12 green onions, roots cut off
1/4 C plus 2 Tbs. olive oil
Salt & freshly ground pepper
3 Tbs. balsamic vinegar
2 garlic cloves, minced
1 tsp chopped fresh Italian parsley leaves
1 tsp chopped fresh basil leaves
1/2 tsp. finely chopped fresh rosemary leaves

Preheat grill to med-high.  Brush veg's with 1/4 cup of the oil.  sprinkle veg's w/salt & pepper.  Work in batches:  bed peppers (8-10 min.); yellow squash, zucchini, eggplant, mushrooms (7 min.); asparagus & green onions (4 min.).  Don't shift too frequently once on the grill pan, to get grill marks.

Whisk remaining 2 Tbs. oil, balsamic vinegar, garlic, parsley, basil & rosemary.  Add salt & pepper to taste.  Drizzle over veg's and serve.

Citrus-Tarragon Chicken Kebab
1 orange, zested, then juiced, remainder discarded
1 lemon, zested, then juiced, remainder discarded
1 lime zested, then juiced, remainder discarded
4 cloves garlic, minced
1 Tbs. fresh tarragon leaves
1/4 C soy sause
1/4 C canola oil
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 pound boneless, skinless chicken breasts, cut into 1-inch cubes

Grill over medium-high (400-500 degrees) heat for 10-15 minutes, turning often and basting with reserved marinade.


Classic Greek Lettuce Salad (Maroulosalata)
2 Romaine hearts very finely chopped
6 sprigs of green onion chopped finely (green & white parts included)
A small bunch of dill chopped finely (approx. 1/4 cup)
A small bunch of parsley chopped finely (aprox. 1/4 cup) optional
2 very small English Cucumbers (or half of a large one), sliced down the middle lengthwise then sliced into pieces.
1/4 C crumbled fetta 

For the dressing:
1/2 C extra virgin olive oil
2 Tbs. red wine vinegar, or freshly squeezed lemon juice
1/4 tsp sea salt
cracked black pepper to taste (optional)
1 tsp dried greek oregano

Combine all fresh green ingredients in a large salad bowl.
Whisk together all the dressing ingredients and then drizzled over salad and toss well.  
Top with crumbled feta and serve.

Thursday, July 28, 2022

Korean Beef Bowl and Rice-a-Roni

 From the Website "Tastes like Korean BBQ and is on your table in just 15 minutes, from start to finish".

(My personal notes from reading the comments at the site:  Roman noodles instead of rice.  Layer of cold shredded carrots between rice and meat.  Use Ground Turkey).
I used ground beef, and also added a layer of shredded carrot.  I made my easy Rice-a-Roni recipe, that makes enough for 1-2, and I didn't add the spices that give it the flavor of Rice-a-Roni.  Recipe is below for that.



Korean Beef Bowl

1/4 cup brown sugar, packed (I use Coconut Sugar)

1/4 cup reduced sodium soy sauce

2 teaspoons sesame oil

1/2 teaspoon crushed red-pepper flakes, or more to taste

1/4 teaspoon ground ginger

1 tablespoon vegetable oil

3 cloves garlic, minced

1 pound ground beef

2 green onions, thinly sliced

1/4 teaspoon sesame seeds


In a small bowl, whisk together brown sugar, soy sauce, sesame oil, red pepper flakes and ginger.

Heat vegetable oil in a large skillet over medium high heat. Add garlic and cook, stirring constantly, until fragrant, about 1 minute. Add ground beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks; drain excess fat.

Stir in soy sauce mixture and green onions until well combined, allowing to simmer until heated through, about 2 minutes.

Serve immediately, garnished with green onion and sesame seeds, if desired.


https://damndelicious.net/2013/07/07/korean-beef-bowl/



Rice Orzo Pilaf

Melt olive oil in small saucepan.  Saute 1/4 cup rice, and 1/4 cup orzo pasta.  Stir often, until golden brown.  Add 1 cup water.  Cover, simmer, 15 minutes.  


Spice Blend for Rice-A-Roni

I make about 1/2 Cup at a time, and sprinkle about 1/2 Tablespoon in the water before covering to simmer. 

Tuesday, July 26, 2022

Gingered Honey Salmon

 This is from the Taste of Home, Everyday Air Fryer cookbook.  

Makes 6 Servings





  • 1/3 C orange juice
  • 1/3 C reduced-sodium soy sauce
  • 1/4 C honey
  • 1 green onion, chopped
  • 1 tsp ground ginger
  • 1 tsp garlic powder
  • 1 salmon fillet (1 1/2 lbs. and 3/4" thick)
For marinade, ix the first 6 ingredients.  In a shallow bowl, combine salmon and 2/3 C marinade.  Refrigerate 30 minutes, turning.  Reserve remaining marinade for basting

Preheat air fryer to 325.  Place salmon fillet on greased tray, discard marinade.  Cook until fish just begins to flake easily with fork, 15-18 minutes.  Basting with reserved marinade during the last 5 minutes.


4 Dishes from the Pacific Rim

These recipes are from the book Pacific Light Cooking, by Ruth Law.  They are carefully crafted recipes that are light.  Nutritional data is...