Shrimp Fried Rice

A day before the fried rice, I made Thai shrimp curry (recipe will follow soon) and served with rice. I didn't even have a chance to take a picture of the shrimp curry before it was finished but I did have leftover rice and some extra frozen shrimp in the freezer. Thanks to Jaden Hair of Steamy Kitchen, we all enjoyed the leftover basmati rice and the shrimp again the next day without any feeling of monotony. I didn't add or alter Jaden's recipe, but for the sake of my own records I am repeating the recipe here. For the original post go to Steamy Kitchen.

I will use brown rice next time to make it even healthier, but I still don't feel bad, since I used basmati rice and it has a "medium" glycemic index (between 56 and 69),  as compared to certain other grains and products made from white flour. When you make use of the glycemic index to prepare healthy meals, it helps to keep your blood glucose levels under control.

Ingredients

8 ounces small raw shrimp, shelled and deveined
1/2 teaspoon kosher salt
freshly ground black pepper
1/2 teaspoon cornstarch
2 tablespoons cooking oil, divided
3 eggs, beaten
2 stalks green onion, minced
4 cups leftover rice, grains separated well
3/4 cup frozen peas and carrots, defrosted
1 tablespoon soy sauce (use gluten-free soy sauce if you are making a gluten-free version)
1 teaspoon sesame oil

Directions:

1. In a bowl, toss the shrimp with the salt, pepper and cornstarch. Let marinate for 10 minutes at room temperature. Heat a wok or large sauté pan on high heat. When the pan is hot enough for a bead of water to instantly sizzle and evaporate, add just 1 tablespoon of the cooking oil and swirl to coat pan.

2.  Add the shrimp, quickly spreading out around the cooking surface area so that they are not overlapping. Let fry, untouched for 30 seconds. Flip over and let the other side fry for 30 seconds, or until about 80% cooked through. Remove the shrimp from the pan onto a plate, leaving as much oil in the pan as possible.

3. Turn the heat to medium, let the pan heat up again. Add the eggs, stirring in a quick motion to break up and scramble the eggs. When the eggs are almost cooked through (they should still be slightly runny in the middle), dish out of the pan into the same plate as the cooked shrimp.

4. Use paper towels to wipe the same wok or sauté pan clean and return to high heat with the remaining 1 tablespoon of cooking oil, swirling to coat. When the oil is very hot, add the green onions and fry until fragrant, about 15 seconds. Add in the rice and stir well to mix in the green onions throughout. Spread the rice all around the wok surface area and let the rice heat up, untouched until you hear the bottoms of the grains sizzle, about 1-2 minutes. Use the spatula to toss the rice, again spreading the rice out over the surface of wok.

5. Drizzle the soy sauce all around the rice and toss. Add the peas and carrots, the cooked eggs, shrimp and sesame oil, tossing to mix the rice evenly with all of the ingredients. Let everything heat back up again, until the rice grains are so hot they practically dance! Taste and add an additional 1 teaspoon of soy sauce if needed.

Soba Noodles with Peanut Sauce

Soba noodles are native Japanese noodles made of buckwheat flour. They are so good especially in the summer.

A quick note about the health benefits: Soba contains all eight essential amino acids, including lysine, which is lacking in wheat. It also contains a type of polysaccharide that is easily digested. Soba noodles also contain antioxidants, including rutin and quercetin, and essential nutrients including choline, thiamine and riboflavin. (reference for health benefits: WikiPedia)

Ingredients:

4 oz soba noodles
1/2 c creamy reduced-sodium natural peanut butter
3 Tbsp reduced-sodium soy sauce
2  Tbs white miso paste (optional)
3 Tbsp rice wine vinegar
1/2 Tbsp toasted sesame oil
2 tsp chile paste with garlic (optional),
1 tsp sesame seeds, toasted
4 oz light firm tofu, drained, patted dry, and cut in 1/2" cubes
2 c shredded or grated carrots (about 2 lg)
3 scallions, thinly sliced (optional)

Directions:

1. Prepare noodles per package directions. Place peanut butter in small microwaveable bowl and microwave on high 15 seconds to soften.

2. Whisk together peanut butter,  miso paste (if using), soy sauce, vinegar, oil, chile paste (if using), and sesame seeds in large bowl while noodles cook. Set aside.

3. Heat medium skillet coated with cooking spray over medium heat. Add tofu and sauté until lightly browned, about 5 minutes.

4. Drain pasta and add to peanut sauce along with all but 1/2 cup of the carrots. Mix until well combined. Top with tofu and remaining carrots and sprinkle with scallions. Serve immediately or chill and serve cold.

Chickpea Curry (Channa Masala or Chole)

I love this recipe because it is very easy to make, I always try to have my ingredients at hand so I can prep a healthy and nutritious meal in no time. A well stocked pantry is your biggest tool for saving yourself from saturated fat and sodium loaded restaurant meals which will in turn allow you to spend the money you save on healthy and wholesome ingredients. For chickpeas I always try to use dry chickpeas soak the entire package overnight and freeze them so I can have extra for the next time and I just thaw them overnight in the refrigerator. It takes more time but canned chickpeas have more sodium whereas there is virtually no added sodium with the dry version, but it is still ok to use them, I still have couple of them in my pantry just in case if I am in a hurry. Just make sure to drain and rinse well if you are using canned version. 

Just a quick note about the health benefits: If you're wondering how to replace red meat in your menus, become a fan of chickpeas also known as garbanzo beans. When combined with whole grains such as rice, garbanzos provide virtually fat-free high quality protein. In addition to providing slow burning complex carbohydrates, garbanzos can increase your energy by helping to replenish your iron stores.

Ingredients:
1 cup dry chickpeas or 2 (14 oz) canned chickpeas, drained and rinsed
1 (16 oz) canned tomatoes, petite diced
1 tbs mild red pepper paste (optional)
2 tbsp canola oil
1 onion, petite diced
3 garlic cloves, minced
1 tsp mustard seed
1 dried chili, or 1/2 tsp chili flakes
1 tsp cumin
1 tsp turmeric
1 tsp paprika
1 tbsp of ground coriander
2 tbsp curry powder
1 tbsp salt, or to taste
1 tbsp chopped cilantro for garnish (optional)

Directions:

1. Heat oil in a large pot and add onions and garlic and cook until translucent, about 5 minutes.

2. If using red pepper paste add the paste and stir for 2-3 min. and then add the tomatoes and all of the spices and stir to combine. Add the chickpeas and cook, stirring occasionally for about 30-35 minutes. Serve with bread or basmati rice. Add cilantro for garnish if using.

This recipe is my third submission for this month's My Legume Love Affair, one of my favorite events brought by Susan from the Well Seasoned Cook and hosted by A Little Bit of Spain in Iowa

Malaysian Chicken Curry in Coconut Milk

Ingredients

1 lb chicken breast, cubed
1 clove garlic, minced
1 tablespoon canalo oil
1 teaspoon minced fresh ginger
1 tbsp. chili powder
2 tbsp. curry powder
1 tbsp. paprika
1 tsp. cumin
1 (16 ounce) can diced tomatoes
1 (14 ounce) can low fat coconut milk
1 teaspoon salt
1 lb. potatoes, peeled and cut into chunks

 

Directions:

1. Heat the oil in a pot and saute the onion until translucent, add the garlic, saute for another 1 minute and set aside.

2. Add the chicken and continue cooking for 5 minutes and then add the onion and all the spices and stir.

3.Add the potatoes. Let cook until chicken and potatoes are tender. Add the remaining ingredients. Stir coconut milk well before adding.
4. Serve over Jasmine rice and enjoy!

Grilled miso chicken (tori misoyaki) with Sauteed Broccoli Rabe

Miso (pronounced MEE-so) may be one of the World's Healthiest Foods you haven't tried, but it's easy to boost your nutrition by incorporating this health-promoting flavor-enhancer into your meals. WholeFoods

Miso has a sweet, salty base and, it eliminates the need to add salt while adding a complex, rich flavor to this dish. 

Ingredients:

2 tablespoons light low sodium soy sauce (usukuchi shoyu)
2 tablespoons sake (optional)
2 tablespoons mirin (you can also use rice vinegar)
2 tablespoons light miso
2 green onions, crushed and slivered
1 teaspoon minced ginger root
1 garlic clove, minced
2 boneless chicken breast, (skin intact optional)
1 tablespoon seven-spice powder (optional)
 

Key to Delicious Miso Chicken: Before you start cooking, check the saltiness of the miso you are using. If it is a very salty type, you will want to cut down on the amount of miso. Taste your miso - if it’s mild enough that you can probably eat it as-is, then use the amount specified. If it’s too salty, cut down on the amount.

Directions:

1. Blend soy sauce, sake mirin, miso, green onions, ginger root and garlic in a rectangular baking dish. Coat chicken with mixture. Marinate 1 hour or refrigerate overnight, turning several times.

2. Preheat a hibichi, portable tabletop grill or charcoal grill. (You can also broil the chicken) Shake marinade off chicken; pat dry. Place skin-down on hot grill. Grill 4 to 5 minutes. Turn chicken; grill second side 4 to 5 minutes or until golden brown and done inside. When chicken is done, sprinkle with sesame seeds and spice mixture.

Recipe is adapted from Japanese Cooking for the American Table by Susan Fuller Slack

Sauteed Broccoli Rabe

Ingredients:
2 pounds broccoli rabe, trimmed and rinsed
2 tablespoons olive oil
2 cloves minced garlic
1 teaspoon red pepper flakes
Salt and pepper
1 lemon, zested
2 tablespoons grated Parmesan Cheese (optional)
Anchoives (optional)

Directions:

Bring a large pot of salted water to a boil. Drop broccoli rabe into boiling water for 1 to 3 minutes until tender and bright green. Drain well in a colander and set aside. Don't skip the blanching step or the rabe will be quite bitter.

In a large sauté pan heat olive oil over medium heat. Add the garlic and red pepper flakes, sauté for 30 seconds. Do not allow the garlic to brown. (You can also sautee anchovies, and mash into paste). Add the broccoli rabe and heat through. Season with salt and pepper. Top with the lemon zest and Parmesan cheese. Serve immediately.

Miso Glazed Salmon with Roasted Asparagus

Try this recipe and you will be addicted, instead of heavy butter loaded complex sauces, this healthy and easy recipe is offering a flavor intensive meal.  For a healthier meal and the best flavor try to get wild caught salmon. It feeds largely on krill, which gives it the lovely pink color.  In contrast, farmed salmon are fed pigments to achieve their ruby glow. Farmed salmon are also fed antibiotics to keep them healthy while living in a confined space. Check out previously frozen coho salmon in the fish case at your neighborhood market. Wild caught Alaskan coho salmon is readily available.

Ingredients:

1 tablespoon sesame seeds
2 tablespoons sweet white miso paste,
2 tablespoons mirin, (Japanese rice wine)
1 tablespoon reduced-sodium soy sauce, or tamari
1 tablespoon minced fresh ginger
A few drops hot pepper sauce (optional)
1 1/4 pounds center-cut salmon fillet, cut into 4 portions*
2 tablespoons thinly sliced scallions
2 tablespoons chopped fresh cilantro, or parsley

* I added 1 tbs sesame oil and 1 tbs honey to the above ingredients and used organic rice vinegar instead of mirin since the ones I could find our grocery store included corn syrup.

Directions:

1.Position oven rack in upper third of oven; preheat broiler. Line a small baking pan with foil. Coat foil with cooking spray.

2.Toast sesame seeds in a small dry skillet over low heat, stirring constantly, until fragrant, 3 to 5 minutes. Set aside.

3.Whisk miso, mirin, soy sauce (or tamari), ginger and hot pepper sauce in a small bowl until smooth.

4.Place salmon fillets, skin-side down, in the prepared pan. Brush generously with the miso mixture. Broil salmon, 3 to 4 inches from the heat source, until opaque in the center, 6 to 8 minutes.

5.Transfer the salmon to warmed plates and garnish with the reserved sesame seeds, scallions and cilantro (or parsley).

Recipe is adapted from The Essential EatingWell Cookbook, 2004.

Recipe for Health - Miso Soup with Shiitake Mushrooms

This version of the miso recipe includes shiitake mushrooms, which help improve immune function and lower cholesterol levels. Once you have all the ingredients at hand it is really easy to make and it is worth making it yourself not only for the health benefits but also it taste better than the restaurant version and much healthier than the powdered version. You can find all the ingredients at health food stores, or Asian markets.

Key to great tasting miso soup: When you add miso into dashi, put miso in a ladle and stir it with some dashi at first. If you skip this process, the miso won't dissolve well. Add miso little by little. Don't add any salt since miso and soy sauce is salty, especially if you want a low-sodium soup. Never boil the soup after putting miso into the dashi. It spoils the flavor of the miso.

Ingredients:

2 Tbsp dried wakame*

3 c water

1 packet (0.75 oz) dashi stock base (such as Dashi Moto)*

2 Tbsp white miso*
1 12 oz package silken-firm tofu, drained and cut into cubes

1 c (about 3 oz) thinly sliced shiitake mushroom caps

1/4 c thinly sliced scallions, grated ginger, or thinly cut Japanese basil (optional)

1/2 Tbsp low-sodium soy sauce

Directions:

1. Soak wakame in warm water for 15 minutes or until fully rehydrated; drain.

2. In a large pot, bring water to a boil. Add dashi packet; reduce heat and simmer, covered, for 10 minutes. Remove packet.

3. Ladle a half cup of dashi into a small bowl; whisk in miso and set aside.

4. Stir tofu and mushrooms into pot; simmer for 2 minutes. Stir in miso mixture, top with scallions and soy sauce, and serve immediately. Make sure to serve miso soup hot.

Wakame: A seaweed packed with the antioxidant compound fucoxanthin.

Dashi: It's pretty much the chicken bouillon of Japan. Made from dried fish flakes and seaweed, dashi is what gives miso soup its signature subtle fish flavor and light amber color. There are actually several types of dashi other than the fish based one, for example: Konbu Dashi - Konbu is dried kelp which is a vegetarian stock or Shiitake Dashi(made by soaking dried shiitake mushrooms in water)which is also vegetarianDashi comes in three forms, all of which can be used to whip up instant miso: powdered, liquid concentrate, and stuffed in a handy packet like the one used in the recipe above.

Miso: If the package is not opened, miso can be preserved at room temperature. Once you use miso, keep it in a refrigerator and seal the package with plastic wrap. Finish miso as soon as possible.

Usually miso and tofu are not the first things that come to mind when it comes to legume kinds, that is why I thought this recipe is a good candidate as a submission for My Legume Love Affair - which is back at home this month at, The Well-Seasoned Cook.

Kare/Japanese Curry

Have you tried Kare a.k.a Japanese Curry? The main differences from other curries is that Japanese curry is thickened with a roux and is sweeter due to the addition of fruit such as apples. Japanese Curry Roux combines spices that create a myriad of complex, layered flavors that will satisfy your taste buds. Since it is mild and not very spicy even my 5 year old daughter finished her plate:-) Thanks to my sister again, I used instant curry roux that she brought from Japan so the preparation was easy and quick. Don't worry if you don't have a sister studying in Japan to bring you instant curry roux, you can easily find this roux in asian markets or take a good look at your supermarket's ethnic section. Amongst the most common brands sold in the United States are Vermont Curry, made by House Foods Corporation., and Golden Curry, made by S&B Foods Inc. You can also make your own curry roux from scratch, since the instant version has more sodium it is more time consuming but better to do it your own. I will try to make it from scratch and post it as soon as I achieve a good result.

Ingredients
2 tablespoon oil
1 pound chicken breast (cut into bite sized pieces)
1 big onion, diced
1 large potato, cut into cubes
2 carrots, cut into cubes
2 potatoes, cut into cubes
1 box Japanese curry roux
750 ml water

Directions:
1. Heat the oil in a large pot or wok.
2. Add the chicken and saute until brown then set the chicken aside.
3. Add the onions and saute until translucent.
4. Add the chicken, carrots, and potatoes and stir for 3 min.
5. Add water and bring to a boil. Simmer for about 20 minutes
6. Add the curry roux and stir until the roux is fully dissolved.
7. Because both the curry mix and the potatoes are starchy, add more water to achieve the consistency you like.

Try this dish with Japanese plum liqueur (Umeshu). Umeshu is made by soaking unripe ume plums in sugar and shochu (Japanese clear distilled spirit) which has an alcohol content of about 35%. Ume plums contain potassium and calcium, so umeshu is said to be a healthy drink. If you are looking for an aperitif to go with Japanese-style meals, umeshu is a good choice.

Or if you can find try with Sakura Wine, mild wine of the spring season with a mild cherry-leaf flavor. It has real cherry flowers inside the bottle of wine.

(Pictures from Japan are courtesy of my Dear Sister)