Five–Spice Crispy Pork with Egg Fried Rice and Crispy Crab Eggrolls

Serves 4

Ingredients:

9 ½ oz long grain white rice (I used wild brown rice)

2 ½ cups cold water

Salt and pepper

12 oz pork tenderloin

2 tsp Chinese five-spice powder

4 tbsp cornstarch

3 extra-large eggs

2 tbsp raw brown sugar

2 tbsp corn oil

1 onion, chopped

2 garlic cloves, minced

1 large carrot, diced

1 red bell pepper, seeded and diced

1 cup peas

1 tbsp butter

Rinse the rice in a strainer under cold running water. Place in large pan, add the cold water and a pinch of salt. Bring to a boil, cover, then reduce the heat, and let simmer for about 9 minutes, or until all of the liquid has been absorbed and the rice is tender.

Meanwhile, slice the pork into very thin, even size pieces, using a sharp knife or meat cleaver. Set aside

Stir together the Chinese five-spice powder, cornstarch, 1 egg, and the raw brown sugar. Toss pork in the mixture until coated.

Heat the oil in a preheated wok or skillet. Add the pork and cook through and crispy. Remove the pork and keep warm.

Add the onion, garlic, carrot, bell pepper, and peas to the wok or skillet and stir- fry for 5 minutes. Return the pork to the wok, together with the cooked rice, and stir-fry for 5 minutes.

Heat the butter in a skillet. Beat the remaining 2 eggs, add to the skillet, and cook until set. Turn out onto a clean plate and slice thinly. Toss the strips of egg into the rice mixture and serve immediately.

Crispy Crab Eggrolls

Ingredients:

 6 oz white crab meat, drained if canned and thawed if frozen, flaked

1 ¾ oz canned water chestnuts, drained, rinsed and chopped

1 small fresh red chilie, chopped

1 scallion, chopped

1 tbsp cornstarch

1 tsp dry sherry

1 tsp light soy sauce

½ tsp lime juice

Egg roll wraps

Vegetable oil, for deep-frying lime slices, to garnish

To make the filling, mix the crabmeat, water chestnuts, chilie, scallion, cornstarch, sherry, soy sauce,

And lime juice together in a bowl.

Spread the wonton skins out on a counter and spoon and equal portion of the filling into the center of each eggroll wrap.

Dampen the edges of the eggroll wrap with a little water and fold them in half to form triangles. Fold the 2 pointed ends in toward the center, moisten with a little water to secure, and then pinch together to seal.

Heat the oil in a deep-fat fryer, large, heavy-bottom pan, or wok to 350-375 or until a cube of bread browns in 30 seconds. Deep –fry the eggrolls in batches for 2-3 minutes until golden brown and crisp (if you deep-fry too many at one time, the oil temperature will drop and they will be soggy).

Remove the eggrolls with a slotted spoon, drain on paper towels, and serve hot, garnished with lime.

Cream of Mushroom Soup

Prep Time: 15 Minutes Cook Time: 15 Minutes
Ready In: 30 Minutes
Servings: 4
"Rich cream of mushroom soup, beats the canned variety any day. Garnish bowls with fresh chives and thyme."
INGREDIENTS:
1 pound fresh mushrooms (I use like 3 to 4 times the amount of mushrooms, I use Shitake mushroom, oyster mushroom and button mushrooms)
1/4 cup margarine
4 green onions, thinly sliced
3 cloves garlic, chopped
1 teaspoon chopped fresh thyme
2 tablespoons all-purpose flour
4 cups vegetable broth ( I use College Inn  Culinary Broth white wine & herb broth)
1 cup light cream
salt and pepper to taste
1 sprig fresh thyme leaves
1 tablespoon chopped fresh chives

DIRECTIONS:

Thinly slice the mushroom caps, discarding the stalks.
Melt the butter in a heavy-based pan and cook the spring onion, garlic and lemon thyme, stirring, for 1 minute, or until the garlic is golden. Add the mushroom and salt and white pepper. Cook for 3 to 4 minutes, or until the mushroom just softens. Add flour and cook, stirring for 1 minute.
Remove from the heat and add the stock, stirring continuously. Return to the heat and bring to the boil, stirring. Reduce the heat and simmer gently for 2 minutes, stirring occasionally.
Whisk the cream into the soup, then reheat gently, stirring. Do not allow the soup to boil. Season to taste with salt and pepper, and garnish with the chopped chives and thyme.

Hot Sesame Beef Stir-fry with Vegetarian Spring Rolls & Gingerroot Sesame Dipping Sauce

From: Asian the essential recipe collection cookbook

Ingredients:

Serves 4

1lb beef fillet, cut into strips

1 ½ tbsp sesame seeds

½ cup beef stock

2 tbsp soy sauce

2 tbsp grated fresh gingerroot

2 garlic cloves, chopped finely

1 tsp cornstarch

½ tsp Chile flakes

3 tbsp sesame oil

1 large head of broccoli, cut into florets

1 orange bell pepper, sliced thinly

1 red bell pepper sliced thinly

1tbsp chili oil, to taste

1 tbsp chopped fresh cilantro for garnish

Mix the beef strips with 1 tablespoon of the sesame seeds in a small bowl and set aside.

In a separate bowl, wisk together the beef stock, soy sauce, gingerroot, garlic cornstarch, and chili flakes.

Heat 1 tablespoon of the sesame oil in a large skillet or wok. Stir-fry the beef strips for 2-3 minutes. Remove and set aside.

Discard any oil left in pan, then wipe with paper towels to remove any stray sesame seeds. Heat remaining oil, add the broccoli, orange bell pepper, chilie and chili oil, if using, and stir-fry for 2-3 minutes. Stir in the beef stock mixture, cover and let simmer for 2 minutes.

Return the beef to the skillet and let simmer until juices thicken, stirring occasionally. Cook for another 1-2 minutes.

Sprinkle with the remaining sesame seeds. Serve garnish with chopped cilantro.

Serve over rice (optional)

Vegetarian Spring Rolls

From: Asian the essential recipe collection cookbook

Ingredients:

6 dried Chinese mushrooms, soaked in warm water for 20 minutes

(I used fresh mushrooms)

2 oz cellophane noodles, soaked in warm water for 20 minutes

2 tbsp vegetable or peanut oil (I used canola oil)

1 tbsp finely chopped fresh gingerroot

2 medium carrots, julienned scant 1 cup finely shredded cabbage

1 tbsp finely sliced scallions

1 tbsp light soy sauce

3 oz soft bean curd, cut into small cubes (I omitted this)

½ tsp salt

Pinch of white pepper (I used black pepper)

Pinch sugar (I used truvia)

20 spring roll wraps (I used egg roll wraps)

1 egg white, lightly beaten

Vegetable oil or peanut oil for frying (I used canola oil)

Soy sauce for dipping (I made gingerroot & sesame dipping sauce, recipe to follow)

Squeeze out any excess water from the mushrooms and finely chop, discarding any tough stems. Drain the cellophane noodles and coarsely chop.

In a preheated wok or deep pan, heat the oil, then toss in the gingerroot and cook until fragrant. Add the mushrooms and stir for about 2 minutes. Add the carrot, cabbage, and scallions and stir-fry for 1 minute. Add the cellophane noodles and light soy sauce and stir-fry for 1 minute. Add the bean curd and cook for an additional 1 minute. Season with salt, pepper, and sugar and mix well. Continue cooking for 1-2 minutes or until the carrot is soft. Remove from the heat and let the mixture cool.

To assemble each roll, place a tablespoon of the mixture toward the bottom of a skin. Roll once to secure the filling, and then fold in the sides to create a 4-inch/10-cm piece and continue to roll up. Seal with egg white. Heat enough oil for deep-frying in a wok, deep-fat fryer, or large heavy-bottom pan until a cube of bread browns in 30 seconds. Without overcrowding the pan, cook the rolls in batches for about 5 minutes, or until golden brown and crispy. Serve with a good soy sauce for dipping.

(I made a gingerroot & sesame dipping sauce, recipe below)

Gingerroot & Sesame Dipping Sauce

From: Asian the essential recipe collection cookbook

Ingredients:

Makes ½ cup

1 ½ inch/4-cm piece very fresh gingerroot

4 tbsp Japanese soy sauce

2 tbsp mirin

2 tbsp sake

¼ tsp sesame oil

1 tsp rice vinegar

Shred the gingerroot into a small bowl and then press the flesh with the back of a teaspoon. Pour off 1 tsp fresh gingerroot juice and discard the pulp.

Place the gingerroot juice in a small bowl, add the soy sauce, mirin, sake, sesame oil, and rice vinegar, and stir to combine. Serve straight away or keep in a sealed container in the refrigerator for up to 1 week.

Red Wine Vinegar Marinated Steak and Roasted Potatoes with Blue Cheese- Walnut “Butter”

Red Wine Vinegar Steak Marinate

From: Cooking Light April 2011

Ingredients:

1 tablespoon red wine vinegar

1 teaspoon olive oil

½ teaspoon pepper

3/8 teaspoon salt

Heat a grill pan over medium high heat.

Combine 1 tablespoon vinegar, 1 teaspoon oil, ½ teaspoon pepper, and 3/8 teaspoon salt; rub evenly over surface of steak. Coat grill pan with cooking spray. Add steak to pan, and cook for 4-5 minutes on eat side or until desired degree of doneness. Remove steak from pan, and let stand for 5 minutes. Cut the steak diagonally across the grain into thin slices.

Roasted Potatoes with Blue Cheese- Walnut “Butter”

From: Prevention Best Weight Loss Recipes

Ingredients:

1 lb thin-skinned baby potatoes, halved

1 ½ tsp olive oil

1/8 tsp salt

¼ tsp ground black pepper

½ cup coarsely chopped walnuts

2 oz crumbled blue cheese

2 scallions, thinly sliced

Preheat oven to 425. Coat 9’x9’ baking dish with cooking spray or line with parchment paper. Place Turn potatoes cut side down and toss with oil, salt, and pepper. Turn potatoes cut side down in pan. Roast until very tender and lightly golden on undersides, 30 to 35 minutes.

Put walnuts in small baking pan or skillet while potatoes are roasting and toast in oven 6 to 8 minutes. Tip into bowl and let cool. Add blue cheese and scallions and crumble.

Turn potatoes and sprinkle evenly with walnut mixture. Bake until cheese is melted, 5 minutes, 5 minutes longer.

Servings: 4 

Cal. 242, 8 g pro, 21 carb, 3 g fiber, 15 g fat, 4 g sat fat, 279 mg sodium

Roasted Asparagus with Lemon Zest

From: Prevention Best Weight Loss Recipes

Ingredients:

1 ½ lb asparagus, woody ends snipped off

1tbsp extra virgin olive oil

¼ tsp salt

1/8 tsp ground black pepper

2 tsp grated lemon zest

Preheat oven to 425. Coat large baking sheet with cooking spray.

Combine asparagus, oil, salt, pepper in large bowl and toss well to coat.

Arrange on baking sheet in single layer. Roast in center of oven, shaking pan occasionally, until crisp-tender, 8 to 10 minutes.

Remove from oven. Sprinkle with lemon zest and toss. Serve hot or at room temperature.

Serving: 4
70 cal, 4 g pro, 7 g carb, 4 g fiber, 3.5 g fat, 0.5 g sat fat, 150 mg sodium

Meyer Lemon Chicken Piccata with Winter Roasted Vegetables

Meyer Lemon Chicken Piccata with Winter Roasted Vegetables
Cooking Light, MARCH 2011

Other Time: 36 minutes minutes
Yield:  4 servings (serving size: 1 cutlet, 2 tablespoons sauce, and 1 tablespoon parsley)

2 (8-ounce) skinless, boneless chicken breast halves
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
2 tablespoons unsalted butter, divided
1/3 cup sauvignon blanc or other crisp, tart white wine
1/2 cup fat-free, lower-sodium chicken broth
1/3 cup fresh Meyer lemon juice (about 3 lemons)
2 tablespoons capers, rinsed and drained
1/4 cup chopped fresh flat-leaf parsley

Split chicken breast halves in half horizontally to form 4 cutlets. Place each cutlet between 2 sheets of heavy-duty plastic wrap; pound each cutlet to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle cutlets evenly with salt and pepper. Place flour in a shallow dish; dredge cutlets in flour.

Melt 1 tablespoon butter in a large skillet over medium-high heat. Add 2 cutlets to pan, and sauté 2 minutes. Turn cutlets over; sauté for 1 minute. Remove the cutlets from pan. Repeat the procedure with remaining 1 tablespoon butter and 2 cutlets.

 Add wine to pan, and bring to a boil, scraping pan to loosen browned bits. Cook for 1 minute or until liquid almost evaporates. Stir in chicken broth; bring to a boil. Cook until broth mixture is reduced to 2 tablespoons (about 4 minutes). Stir in juice and capers. Serve over chicken. Sprinkle with parsley.
CALORIES 214 ; FAT 7.3g (sat 4.1g,mono 1.9g,poly 0.6g); CHOLESTEROL 81mg; CALCIUM 26mg; CARBOHYDRATE 8.5g; SODIUM 502mg; PROTEIN 27.5g; FIBER 0.6g; IRON 1.6mg

Winter Roasted Vegetables

Prevention Best Weight Loss Recipe

1 pound winter squash, such as butternut or acorn, peeled and cut into 1’ cubes (2cups)

½ pound Brussels sprouts (about 12) quartered

3 large carrots, peeled and cut into ¼” diagonal slices

2 small turnips peeled and cut into 1’ cubes (2cups)

1 red onion, chopped

3 Tbsp olive oil1 tsp salt

2 Tbsp chopped fresh parsley

1 ½ Tbsp white wine vinegar

¼ tsp ground black pepper

Preheat oven 450

Toss squash, Brussels sprouts, carrot and onion, turnip with 2 tablespoons of the oil and ½ tsp salt in large bowl. 

Spread vegetables in a single layer on baking sheet (use 2 if necessary) and roast until browned and tender, about 30 minutes. Stir once or twice during cooking.

Return vegetables to bowl and toss with parsley, vinegar, pepper, and remaining oil and salt.

Calories 171, protein 3g, garbs 18g, fiber 6g, fat 11g, sat fat 1.5g, sodium 617mg

 

Low Carb Chili Recipe

Ingredients:

1 16 ounce can of crushed tomatoes

1 16 ounce can of diced tomatoes

2 lbs ground Turkey or beef

1 teaspoon cinnamon

1 teaspoon cumin

1 onion, chopped

1 teaspoon Worcestershire sauce

2 cloves garlic, chopped

1 teaspoons salt

2 tablespoons chili powder

1 teaspoon black pepper

1/2 teaspoon red pepper flakes

1/2 teaspoon allspice

1 (6 ounce) can tomato paste

2 bay leaves

1/2 cup chopped green peppers

1 can kidney beans (I also add a can of black beans)

Directions:

Brown the turkey and drain the fat off, what little there. Then put everything into a pot and bring to a boil. Then turn the heat down and cook at a low simmer for about 3 hours. The only carbs that you get out of this comes mainly from the tomato paste.

Walnut Chicken

Ingredients:

1 pound boneless chicken

1 cup walnut

2 cups water

1cups vegetable oil

2 cup green pepper

1 1/2 cup diced onion

Marinade Ingredients:

2 tablespoon water

1 teaspoon salt

1 teaspoon salt

1 teaspoon sugar

1 teaspoon black pepper

2 tsp red pepper flakes

Cut chicken into cubes and mix well with marinade. Let stand for 20 minutes.

Heat 2 cups water to a boil, put walnuts in, remove from the heat immediately.

Let the walnuts soak in the hot water for 5 minutes, then drain the water. Put walnuts on a cookie sheet and put in a 350 degree oven for about 10-15 minutes (careful they do not burn). Then take out and let cool.

Put 1 cups of oil in a frying pan. When oil is hot, put chicken in and fry for about 3 minutes or until the color of the chicken has changed from pink to white. Remove chicken

Remove all but 2 tablespoons of oil from the frying pan. Stir-fry the peppers and onion for 3 minutes. After that, add the chicken. Then add the sauce mixture and bring to a boil.

Remove pan from stove and add walnuts and mix. Place on a a bed of rice.

Pork Scaloppine with Lemon, Capers and Chopped Arugula

From: Yum food & fun Healthy & Fresh magazineServes: 4-6

Prep time: 10 minutes

Cook Time: 10-12 minutes

Ingredients:

12 thin (about 3/8 inch think) slices pork cut from loin

Salt and pepper

Approx. ½ cup olive oil

2 Tablespoons roughly chopped parsley

2 teaspoons grated lemon zest

1 Tablespoon capers, rinsed and roughly chopped

2 garlic cloves, finely chopped

½ lb. arugula chopped

Lemon wedges

Season both sides of the pork slices with salt and pepper and drizzle with olive oil.

Heat two cast iron skillets over medium – high heat. When the pans are hot, lay 6 slices of pork in each pan and let them cook for about 2 minutes, until nicely browned. Turn and cook for 2 minutes on the other side. Remove the scaloppini to a warm serving platter.

In one of the pans, heat 2 tablespoons of olive oil over medium heat. Add parsley lemon zest, capers and garlic and let sizzle for about 1 minute.

Spoon the sauce over the scaloppine and top each slice with a handful of chopped arugula. Garnish the platter with lemon wedges.

Serve with Zucchini Pancakes (recipe follows).

Zucchini Pancakes

Makes about 20

Prep Time: 30 minutes

Cook time: 30-35 minutes

Ingredients:

8-10 small zucchini, about 3 lbs

2 teaspoon salt

2 eggs

½ teaspoon pepper

1 bunch scallions, finely chopped

3 Tablespoons all purpose flour

½ cup finely grated Parmigiano cheese (optional)

Olive oil for frying

Grate the zucchini on the medium holes of a box grater. Toss the grated zucchini with the salt and let drain in a colander for about 20 minutes. Squeeze very dry in a clean kitchen towel.

In a large mixing bowl, beat the eggs with the pepper and scallions. Add the flour then add the grated zucchini and cheese, if using, and mix thoroughly.

Poor olive oil into a cast iron skillet to a depth of ¼ inch and heat.

Carefully place spoonfuls of the zucchini mixture in the pan, then flatten them to diameter of about 2 inches.  Make only a few pancakes at a time so you don’t crowd them, and turn each side, until golden. The heat should stay at moderate; if you get impatient and try to cook them too rapidly over high heat, they’ll get too dark too quickly, and you don’t want that.

Serve immediately, or hold in a warm oven until the entire batch is cooled.

Poached Pears in Red Wine

From: Yum food & fun Healthy & Fresh magazine

Serves 4

Prep time: 10 minutes

Cook time: Approx 20 minutes

Note: For richer dessert, garnish with blue cheese crumbled and toasted chopped walnuts or pecans.

2 cups dry red wine

1 Tablespoon lemon juice

1 cinnamon stick

1 Vanilla bean or 1 teaspoon vanilla extract 1 teaspoon lemon zest

4 firm pears, such as Bosc, peeled with stems left intact

1 cup sugar

½ teaspoon ground cinnamon (optional)

Mint leaves (optional)

Combine wine, lemon juice, cinnamon stick, vanilla bean or vanilla extract and lemon zest in a large, non-reactive saucepan. Bring the mixture to a simmer over medium heat.

Gently add the prepared pears and cook, covered loosely, for 7-10 minutes, periodically spooning liquid over the pears until tender.

Use a large slotted spoon to carefully remove the pears to a serving plate.

Bring cooking liquid back to a simmer, add the sugar (and cinnamon if using) and reduce by about half, approximately 8 minutes, until think enough to coat the back of a spoon.

Remove the cinnamon stick and vanilla bean (if using) from the syrup.

Place a spoonful of the syrup on each dessert plate, top with pears and drizzle with syrup. Garnish with mint leaves or as desired.

Broiled Salmon with Capers and Honey Citrus Glaze

From: Yum food & fun Healthy & Fresh magazine

Serves 4

Prep Time: 15 min

Cooking time: 7-15 minutes

¼ cup olive oil

¼ cup lemon or lime juice

2 Tablespoons orange juice

2 Tablespoons honey

1/8 teaspoons each salt and black pepper

2 cloves garlic, pressed

Dash of pepper sauce such Tabasco

4 cups arugula or baby greens, washed and dried

2 red peppers, cored and sliced into strips

Freshly ground pepper

2 Tablespoon melted butter

4 (5-6 ounce) salmon filets

2-3 Tablespoons capers

¼ cup Italian parsley leaves chopped

8 thin lemon slices and parsley sprigs for garnish

Preheat broiler

Combine olive oil, citrus juices, honey, spices, garlic and pepper sauce in a small bowl, mix well with a fork, or whisk. Divide in half.

Place 1 cup arugula or baby greens on each of the four plates. Top with red peppers, and freshly ground pepper to taste. Drizzle half of the dressing on the four salads, reserving 2 tablespoons.

Melt butter.

Lightly oil or use cooking spray to coat a foiled lined pan.

Place salmon on foil, skin side down. Brush liberally with melted butter. Broil for 5-7 minutes.

Add capers to the reserved half-portion of dressing and coat the salmon pieces. Return to the broiler until cooked golden crisp on the outside and the flesh flakes easily.

Remove from broiler and place one filet on each bed of salad.

Drizzle pan juices and capers on salmon filets, then drizzle with the reserved 2 tablespoons of dressing. Sprinkles chopped parsley on each serving, garnish as desired and serve immediately.

Chicken and Asparagus with Melted Gruyere

From EatingWell:  May/June 2007

4 servings

Active Time: 35 minutes

Total Time: 35 minutes

Ingredients

8 ounces asparagus, trimmed and cut into 1-inch pieces

2/3 cup reduced-sodium chicken broth

2 teaspoons plus 1/4 cup all-purpose flour, divided

4 boneless, skinless chicken breasts, (1-1 1/4 pounds), trimmed

1/4 teaspoon salt

1/2 teaspoon freshly ground pepper

1 tablespoon canola oil

1 shallot, thinly sliced

1/2 cup white wine

1/3 cup reduced-fat sour cream

1 tablespoon chopped fresh tarragon, or 1 teaspoon dried

2 teaspoons lemon juice

2/3 cup shredded Gruyère cheese (or quality gorgonzola instead)

Preparation

Place a steamer basket in a large saucepan, add 1 inch of water and bring to a boil. Add asparagus; cover and steam for 3 minutes. Uncover, remove from the heat and set aside.

Whisk broth and 2 teaspoons flour in a small bowl until smooth. Set aside.

Place the remaining 1/4 cup flour in a shallow dish. Sprinkle chicken with salt and pepper and dredge both sides in the flour, shaking off any excess.

Heat oil in a large skillet over medium heat. Add the chicken and cook until golden brown, 3 to 4 minutes per side, adjusting heat as needed to prevent scorching. Transfer to a plate and cover to keep warm.

Add shallot, wine and the reserved broth mixture to the pan; cook over medium heat, stirring, until thickened, about 2 minutes. Reduce heat to medium-low; stir in sour cream, tarragon, lemon juice and the reserved asparagus until combined. Return the chicken to the pan and turn to coat with the sauce. Sprinkle cheese on top of each piece of chicken, cover and continue cooking until the cheese is melted, about 2 minutes.

Nutrition

Per serving: 306 calories; 15 g fat (6 g sat, 6 g mono); 91 mg cholesterol; 7 g carbohydrates; 31 g protein; 1 g fiber; 298 mg sodium; 343 mg potassium.

Nutrition Bonus: Selenium (36% daily value), Calcium (25% dv)

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 lean meat, 1/2 fat