Healthy Asian cuisine

Vegetarian Journal, July-August, 2004 by Nancy Berkoff

COLD VEGETABLE SALAD
WITH SPICY DRESSING

(Serves 4)

This Indonesian dish is fiery and
cool at the same time.

DRESSING

2 Tablespoons sesame or peanut oil
1 clove garlic, minced
1 teaspoon minced fresh ginger
2 teaspoons chopped fresh chilies
1 Tablespoon red wine vinegar or plain
   vinegar
1/3 cup water
2 Tablespoons flaked coconut (optional)

Place oil in a small pan and heat.
Add garlic, ginger, and chilies, and
cook, tossing, for 1 minute. Add
vinegar, water, and, if desired,
coconut. Stir and allow to cook
for another minute. Remove from
heat and allow to cool.

SALAD

1 1/4 cups (about 3/4 pound) fresh green
  beans *
1/2 asp fresh spinach leaves
1/2 asp fresh or frozen, thawed snow peas
    (edible pea pods)
3/4 cup fresh bean sprouts
1/2 cup thinly sliced red bell pepper
1/4 cup thinly sliced onion

Trim green beans and cut them
into 4-inch pieces. Steam the green
beans for 1 minute, only until they
begin to slightly soften. Remove
from steam and run under cold
water to stop the cooking process.
If necessary, remove stems from
spinach. Thinly slice spinach.

Combine all salad ingredients
in a large bowl and refrigerate.

TO SERVE

Just before ready to eat, toss the
vegetables with the dressing.

Note: Thawed, frozen green beans
can be used if fresh are not available.
The salad will have a little
less crunch.

Total calories per serving: 89
Carbohydrates: 6 grams
Sodium: 6 milligrams
Fat: 7 grams
Protein: 2 grams
Fiber: 2 grams

GINGER-TERIYAKI SAUCE

(Makes about 16 Tablespoons)

Use as a dipping sauce for steamed
vegetables or to perk up steamed rice.

1/2 cup low sodium soy sauce *
4 teaspoons rice wine or sherry **
3 teaspoons sesame oil
2 Tablespoons maple syrup
2 cloves garlic, minced
1 Tablespoon minced fresh ginger
2 Tablespoons chopped fresh scallions

Whisk all ingredients together
until well combined. Pour into
a glass or plastic container and
refrigerate. It will last 5-7 days
in the refrigerator.

Notes:

* Regular soy sauce can be used,
if desired.

** This recipe does need wine
or sherry for an authentic taste.
If wine or sherry is not available,
substitute 2 teaspoons
orange juice concentrate and
1 teaspoon white vinegar. This
will make an acceptable sauce.

Total calories per Tablespoon: 24   Fat: 1 gram
Carbohydrates: 3 grams              Protein: <1 gram
Sodium: 267 milligrams              Fiber: <1 gram

THAI-STYLE SAUCE
(Makes about 16 Tablespoons)

Use in a vegetable or to fu stir-fry,
as a dipping sauce for spring rolls,
or as a hot salad dressing.

1/4 cup brewed green
3 Tablespoons reduced-fat coconut milk *
  (unsweetened)
2 teaspoons minced fresh ginger
4 teaspoons fresh lime juice
1/4 cup peanut butter (Reduced-fat is fine.)
2 cloves garlic, minced
2 teaspoons minced fresh chili
2 Tablespoons chopped flesh scallions
1 teaspoon minced fresh cilantro **

Place all ingredients in the canister
of a blender or food processor.
Process until very smooth. Pour
into glass or plastic container and
refrigerate. It will last 5-7 days in
the refrigerator.

Notes:

* Canned, reduced-fat coconut
milk is available in most grocery
stores. It is sometimes on
the Asian products shelf, and it
is sometimes with the canned
milk products.

** If fresh cilantro is not available,
you may use 1 teaspoon fresh
Italian parsley.

Total calories per Tablespoon: 28   Fat: 2 grams
Carbohydrates: 2 grams              Protein: 1 gram
Sodium: 11 milligrams               Fiber: <1 gram

SWEET GARLIC EGGPLANT
(Serves 4)

Serve this with soba noodles or
vermicelli for a hearty entree.

2-3 Tablespoons sesame oil, divided
4 cups cubed, peeled eggplant (about
  2 pounds)
2 cloves garlic, minced
3 teaspoons sugar (Use your favorite
  vegan variety.)
1 Tablespoon soy sauce
1 Tablespoon alder vinegar
1 Tablespoon sherry (optional)

Heat 2 Tablespoons oil in wok or
heavy pan. Add half the eggplant
and stir-fry over high heat for 3
minutes or until browned. Set
aside and add the remainder of
the eggplant. Stir-fry as before.
Remove the eggplant from the
wok. If all the oil is absorbed,
add one additional Tablespoon.
Add remaining ingredients, and
bring to a fast boil. Stir in eggplant,
reduce to a simmer, and
cook for 3 minutes or until sauce
is absorbed. Serve immediately.

Total calories per serving: 98   Fat: 7 grams
Carbohydrates: 9 grams           Protein: 1 gram
Sodium: 225 milligrams           Fiber: 2 grams

MUSHROOMS IN
SCALLION DRESSING
(Serves 4)

Serve this Japanese favorite as an
entree or as a side dish with grilled
vegetables.

2 Tablespoons thinly sliced flesh ginger
Ice water to cover
2 cups whole fresh button mushrooms
  (about 1 pound)
6 scallions
1/4 cup rice vinegar
1/4 cup soy sauce
1 Tablespoon miso *

Place ginger in a small bowl and
cover with ice water. Set aside.
Wash mushrooms and trim stems
if necessary. Slice the scallions
lengthwise.

Place mushrooms and scallions
in a bowl and toss. In a small bowl,
combine vinegar, soy sauce, and
miso and whisk together. Pour
over the mushrooms and allow
to marinate for 30 minutes.

To serve, drain the marinade
from the mushrooms. Place the
mushrooms in a serving bowl.
Drain ginger and use as a garnish
on top of the mushrooms.

Note: Miso is a Japanese staple,
made from fermented soybeans
and wheat, rice, or barley. It has
a wine-like taste and can be used
in sauces and soups. It comes in
many colors and flavors and can
be found with Asian products in
the grocery or refrigerated sections
of many markets. Note that miso
is very salty, so use it sparingly. If
you can't locate it, add a squeeze
of fresh lemon juice (about 2 teaspoons).
This does not substitute
for miso, but it does add flavor.

Total calories per serving: 52   Fat: <1 gram
Carbohydrates: 8 grams           Protein: 5 grams
Sodium: 1,203 milligrams         Fiber: 1 gram

VERMICELLI WITH GARLIC
AND TOMATOES
(Serves 4)

Make enough of this Vietnamese
dish for leftovers. It's good cold!

4 ounces uncooked rice vermicelli (Wheat,
  bean, or soy vermicelli will also work.)
Vegetable oil spray
2 cloves garlic, minced
2 stems lemon gross (if available) or
  2 teaspoons fresh lemon zest
1 teaspoon ground black pepper
3/4 cup chopped onions
1 cup diced ripe tomatoes or chopped
  canned tomatoes, slightly drained
2 Tablespoons fresh lime juice
2 leaves fresh basil, minced

Put vermicelli in a bowl, cover
with hot water, and soak for 5
minutes or until soft. Drain and
set aside.

Heat wok or deep-sided pot.
Spray with vegetable oil. Add
garlic, lemon grass or zest, pepper,
and onions. Stir-fry for 1 minute.
Add tomatoes and lime juice, and
stir-fry, tossing well. Add vermicelli
and toss well, stir-frying
until vermicelli reaches desired
texture. Serve immediately, garnished
with basil.

Total calories per serving: 134   Fat: <1 gram
Carbohydrates: 32 grams           Protein: 2 grams
Sodium: 9 milligrams              Fiber: 1 gram

STICKY RICE WITH MANGO
(Serves 4)

This Thai dish takes some time to
prepare ... but it's worth the wait.

2 cups glutinous or sticky rice *
1 cup reduced-fat coconut milk
1/2 cup sugar (Use your favorite vegan
  variety.)
1 cup peeled, pitted, and diced fresh
  or frozen, thawed mango
Fresh mint leaves and sesame seeds,
  to garnish

Put rice in a sieve and wash under
cold water until the draining water
looks clear. Place rice in a glass or
plastic bowl, cover with cold water,
and allow to soak in the refrigerator
for at least 8 hours.

Drain the rice, and steam in
a steamer, rice cooker, or pot with
a rack and lid for approximately
40 minutes or until tender. Put
cooked rice in a large bowl, cover,
and set aside.

Pour coconut milk into a
small pot and heat. While milk
is heating, slowly stir in sugar.
Slowly bring to a boil, stirring.
Lower heat, cover, and simmer
for 5 minutes or until the mixture
has thickened slightly.

Slowly pour milk over rice,
fluffing rice with a fork while
pouring. Cover and allow to sit
for 15 minutes.

Place a mound of rice on 4
serving plates and arrange mango
around rice. Garnish with mint
and sesame seeds, if desired.

Note: Glutinous rice does not
contain gluten. The reference is
to the creamy appearance of the
cooked rice. If glutinous rice is
not available, you can use short-grained
or sushi rice.

Total calories per serving: 491   Fat: 6 grams
Carbohydrates: 102 grams          Protein: 7 grams
Sodium: 3 milligrams              Fiber: 1 gram

MANGO ICE CREAM
(Serves 4)

This is a sweet indulgence. Serve
this dessert with fresh pineapple
slices.

3 cups fresh or frozen mango pieces
2 Tablespoons sugar (Use your favorite
  vegan variety.)
2 Tablespoons mango or apricot nectar
1/4 cup vegan coffee creamer

Puree mango in a food processor
or blender. In a large bowl mix
mango, sugar, and nectar until
combined. Beat creamer into soft
peaks and fold into mango mixture.
Freeze in a plastic or glass
bowl until half-frozen, about
1 hour. Remove from freezer,
blend in food processor, return
to freezer, and allow to freeze
completely. Remove from freezer
15 minutes before serving so it
will be soft enough to scoop.

Total calories per serving: 126   Fat: 2 grams
Carbohydrates: 30 grams           Protein: 1 gram
Sodium: 14 milligrams             Fiber: 2 grams