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.