Homemade take-out: easy ways to enjoy your favorite Asian treats—from peanut noodles to curry—without the super-high fat, sodium or MSG. Dig out your chopsticks!

Vegetarian Times, April, 2006 by Kathy Farrell-Kingsley

Of all the reasons we love Asian take-out--it's fast, inexpensive and comes in cute containers--the biggest is flavor. But even if Thai, Indian or Chinese dishes aren't currently in your repertoire, you can whip up some of your favorite Asian dishes in the time it takes to pick up take-out. Plus, besides tasting delicious, the meal you prepare at home will be more heart-healthy, because you control the amounts of fat and sodium.

With these recipes, simple is the name of the game. Easy-to-find ingredients (available in the ethnic foods section of most supermarkets) and familiar cooking techniques are made to order for weeknight dinners.

So get out the woks and pans and make some of your favorite take-out even better--by making it at home.

SPICY PEANUT NOODLES

Serves 6 * Vegan * 30 minutes or fewer

For milder noodles, start with 1 tsp.
chile paste. If you want more spice,
add a dab at a time, tasting as you go.

    8 oz. linguine
  1/3 cup low-fat creamy peanut butter
    2 Tbs. low-sodium soy sauce
1 1/2 Tbs. rice wine vinegar
    1 to 2 tsp. chile paste with garlic
  1/2 tsp. sugar
    1 medium-size red bell pepper,
      cut into thin strips
  3/4 cup chopped seeded cucumber
    3 green onions, sliced diagonally
      into 1/4-inch pieces (about 1/4 cup)
    2 Tbs. chopped cilantro
    4 lime wedges, optional

1. Cook linguine according to package
directions.

2. Meanwhile, combine peanut butter,
1/4 cup water, soy sauce, vinegar, chile
paste and sugar in large bowl; whisk
until blended. If sauce seems too thick,
thin it with a little water; it should have
the consistency of cream.

3. Add linguine, bell pepper, cucumber
and green onions, and toss well.
Sprinkle with cilantro. Serve with
lime wedges, if desired.

PER SERVING: 234 CAL; 9G PROT; 8G TOTAL FAT
(1.5G SAT. FAT); 33G CARB; OMG CHOL;
270MG SOD; 3G FIBER; 4G SUGARS

MUSHROOM FRIED RICE

Serves 4 * Vegan

This recipe is a great use for leftover
rice, which keeps up to 1 week in
the refrigerator. Serve this dish with
a salad; fresh pineapple topped with
coconut shavings ends the meal nicely.

  1 cup uncooked brown rice,
    or 3 cups cooked rice
  4 tsp. vegetable oil
 12 oz. cremini mushrooms,
    thinly sliced
  8 oz. shiitake mushrooms,
    stems and gills removed,
    caps thinly sliced
  6 green onions, including green
    tops, thinly sliced
   1 Tbs. minced fresh ginger
 1/4 tsp. crushed red pepper flakes
   3 Tbs. low-sodium soy sauce
   3 Tbs. mushroom or low-sodium
     vegetable broth
 1/2 cup frozen peas, thawed
   1 tsp. dark sesame oil

1. Cook rice according to package
directions and set aside.

2. Meanwhile, heat 2 tsp. oil in
large nonstick skillet or wok over
medium-high heat. Add half of both
mushrooms and cook, stirring often,
5 minutes, or until tender and golden.
Transfer to plate. Repeat with
remaining mushrooms and 1 tsp.
oil. Add mushrooms to plate.

3. Heat remaining 1 tsp. oil in same
pan over medium heat. Add green
onions, ginger and red pepper flakes,
and cook, stirring often, 30 seconds,
or until fragrant. Increase heat to
medium-high and add rice, soy sauce
and broth. Cook, stirring often,
2 minutes, then add mushrooms
and peas. Cook, stirring often, 1 to
2 minutes, or until heated through.
Remove pan from heat and stir in
sesame oil. Serve warm.

PER SERVING: 282 CAL; 8G PROT; 6.5G TOTAL
FAT (1G SAT. FAT); 50G CARB; 0MG CHOL;
461MG SOD; 4G FIBER; 5G SUGARS

GINGERED VEGETABLE
TOFU STIR-FRY

Serves 6 * Vegan * 30 minutes or fewer

Loaded with bright green vegetables
and bursting with flavor, this stir-fry
is like a little taste of springtime.
Serve it with brown rice.

    3 tsp. vegetable oil
    5 cloves garlic, minced
      (1 Tbs. plus 2 tsp.)
    3 green onions, minced
    1 Tbs. minced fresh ginger
    4 Tbs. low-sodium vegetable broth
    2 Tbs. dry sherry
    2 Tbs. low-sodium soy sauce
    2 Tbs. black bean garlic sauce
    2 tsp. sugar
1 1/2 tsp. dark sesame oil
    1 large head bok choy (about
1 1/2 lb.), stalks cut into 1/2-inch
      pieces, leaves shredded
    8 oz. snow peas
    1 cup frozen corn, thawed
   10 radishes, trimmed and
      quartered
    8 oz. baked teriyaki tofu, cut
      into 1/2-inch-cubes

1. Heat 1 tsp. oil in large nonstick
skillet or wok over medium-high heat.
Add garlic, green onions and ginger,
and cook 1 minute, stirring often, until
fragrant. Add broth, sherry, soy sauce,
black bean sauce, sugar and sesame oil.
Bring to a simmer, then remove from
heat and pour into small bowl.

2. Heat remaining 2 tsp. vegetable oil
in same pan over medium-high heat.
Add bok choy stalks and cook, stirring,
1 minute. Add snow peas and cook,
stirring, 1 minute, or until vegetables
are crisp-tender and bright green.

3. Add bok choy leaves and pinch of
salt to pan. Cook, tossing gently, until
leaves just wilt, 1 to 2 minutes. Add
corn, radishes, tofu and sauce, tossing
gently until warmed through. Serve
immediately.

PER SERVING: 187 CAL; 13G PROT; 8G TOTAL
FAT (1G SAT. FAT); 17G CARB; 0MG CHOL;
679MG SOD; 4G FIBER; 5G SUGARS

CAULIFLOWER
AND POTATO CURRY

Serves 6 * Vegan
30 minutes or fewer

This Indian-style favorite
is fragrant with curry, fresh
ginger and garlic. All you
need on the side is a basket
of warmed naan bread,
or another flatbread, such
as whole wheat pita.

    2 tsp. olive oil
1 1/4 cups thinly sliced onion
      (about 1 large)
    2 tsp. minced fresh ginger
    1 Tbs. mild curry powder
    2 cloves garlic, minced
      (about 2 tsp.)
    4 cups cauliflower florets
1 1/2 lb. round white or
      red potatoes (about 4
      medium), peeled and cut
      into 1 1/2-inch pieces
    1 cup canned crushed
      tomatoes in thick puree
  1/2 cup chopped cilantro
    1 cup frozen petite peas

1. Heat oil in Dutch oven
over medium-high heat. Add
onion and ginger, cover and
cook 3 minutes. Reduce heat
to medium.

2. Add curry powder and
garlic, and cook 30 seconds,
or until fragrant, stirring
constantly. Add cauliflower
and potatoes and cook,
stirring often, 5 minutes,
or until they soften.

3. Add tomatoes, 1/4 cup
cilantro, 1/2 cup water and
pinch of salt. Simmer, reduce
heat, and cook, covered,
15 minutes, or until
vegetables are tender. Stir in
peas and remaining cilantro;
cook, covered, 2 minutes,
or until peas are tender.

PER SERVING: 176 CAL; 6G PROT;
2G TOTAL FAT (0.5G SAT. FAT); 37G
CARB; 0MG CHOL; 224MG SOD;
6G FIBER; 6G SUGARS