Tag: Healthy

Sunomono Salad

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“Sunomono” translates loosely as “vinegared things” in Japanese, and over the years I’ve tried a number of recipes to recreate restaurant-style cucumber sunomono at home. After several renditions, I’ve finally come up with my favorite version, which includes the addition of radish sprouts (not pictured but adds a really nice layer of texture and subtle flavor).

I’ve been making this salad a lot lately as the weather is finally warming up in the Bay Area, and we’re enjoying our “summer” as fall approaches.

Sunomono Salad

Ingredients:

2 ounces dried wakame seaweed, soaked in cold water for 5 minutes
2 Japanese or Persian cucumbers, thinly sliced
1 bunch radish sprouts, cut in half
4 tablespoons rice vinegar
4 tablespoons dashi broth
3 tablespoons soy sauce
1 tablespoon mirin

1. Lightly squeeze excess water from the wakame and roughly cut into bite-size pieces.

2. Mix the rice vinegar, dashi, soy sauce, and mirin in a small saucepan and bring to a simmer to evaporate the alcohol and sharpness of the vinegar. Immediately remove from heat and cool to room temperature.

3. Arrange the wakame in a serving bowl and garnish with the cucumber and daikon sprouts. Pour dressing over and serve.

Greek Salad

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Greek salad is so basic that I almost decided not to write about it. There are enough variations on this classic salad though that it warrants a post, and this one is my version.

I like my salads acidic, so I’ve upped the lemon content, and thrown in a few extra pepperoncinis and capers for good measure. Although I question the Greek authenticity of this salad, it’s become one of my favorites.

Greek Salad

Ingredients:

2 tablespoons extra-virgin olive oil
3 tablespoons lemon juice (preferably from Meyer lemons)
1 teaspoon dried oregano
salt and pepper
2 tomatoes, cut into 1/2-inch dice
1/2 red onion, chopped
1 cucumber, peeled, halved and cut into 1/2-inch dice
12 Kalamata olives, pitted and halved
6 pepperoncini, thinly sliced
2 tablespoons drained capers
1 cup crumbled feta cheese

1. In a large serving bowl, whisk the olive oil with the oregano and lemon juice; season with salt and pepper.

2. Add the tomatoes, red onion, cucumber, olives, pepperoncini, capers and feta and toss.

Classic Hot Wings

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I know, I know. Hot wings are overdone. They’re on every party menu and come in a million variations. But these are baked! And taste like they’re fried! I guess you could call these healthy hot wings, except that they’re doused in their fair share of butter. Still, they’re tried and true, and I’ve been getting requests to make them for nearly every casual gathering lately.

Hot Wings

Ingredients:

2 tablespoons all-purpose flour
1 teaspoon salt
2 pounds chicken wings
3 tablespoons red hot sauce, preferably Frank’s Red Hot
2 tablespoons unsalted butter, melted

1. Preheat the oven to 500°. Line a large baking sheet with foil and spray with vegetable oil. In a bowl, mix the flour with the salt. Add the chicken and toss to coat. Spread the chicken on the baking sheet in a single layer.

2. Roast the chicken for 45 minutes, turning once at the halfway point, until browned and crispy. In a bowl, whisk the hot sauce with the butter. Add the chicken wings and toss. Serve warm.

Braised Bamboo Shoots and Mushrooms

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Mushrooms and bamboo shoots are both common ingredients in Sichuanese cooking, which is known primarily for its fiery, bold flavors. This healthy vegetable dish is much more mellow than the spicy Sichuan dishes you may be accustomed to seeing on Chinese restaurant menus, but it’s just as satisfying.

This has become one of my favorite side dishes to make when I’m cooking a Chinese meal, since it’s easy to prepare and I’m a big fan of mushrooms. It reheats well too so it’s especially ideal for making ahead of time.

Braised Bamboo Shoots and Mushrooms

Ingredients:

12 dried shiitake mushrooms
1 15-ounce can bamboo shoots (preferably tips), drained and rinsed
1/2 cup chicken broth
1/4 cup water
2 tablespoons oyster-flavored sauce
2 tablespoons soy sauce
1 teaspoon chili garlic sauce
1 teaspoon brown sugar
1/2 pound white button mushrooms
1 tablespoon vegetable oil
2 cloves garlic, crushed
2 slices ginger, crushed
1/4 pound snow peas, trimmed
1 teaspoon cornstarch dissolved in 1 tablespoon water

1. Soak shiitake mushrooms in warm water to cover until softened, about 15 minutes; drain. Slice caps in half. Slice bamboo shoots lengthwise. Combine chicken broth, water, oyster-flavored sauce, soy sauce, chili garlic sauce, and brown sugar in a bowl; set aside.

2. Place a large saucepan over high heat until hot. Add oil, swirling to coat sides. Add garlic and ginger; cook, stirring, until fragrant, about 15 seconds. Add shiitake mushrooms, bamboo shoots, and button mushrooms; stir-fry for 1 minute. Add sauce and bring to a boil.

3. Reduce heat to low, cover, and simmer for 10 minutes. Add snow peas and cook until crisp-tender, about 1 minute. Add cornstarch solution and cook, stirring until sauce boils and thickens, about 1 minute.

Chilled Vegetable and Bean Thread Noodle Stir-Fry

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Originally adapted from an old Martin Yan recipe for vegetarian rolls wrapped in Mandarin pancakes, this recipe has gone through several permutations over the years. The biggest change is that I added more noodles and got rid of the pancake/wrapper component.

This dish makes a healthy meal on its own and the vegetables can be replaced with whatever is season. Best of all, you can make it ahead of time since it can be served room temperature or chilled.

Beijing-style chilled vegetable stir-fry

Ingredients:

4 dried shiitake mushrooms
6 pieces dried cloud ear
8 ounces dried bean thread noodles
2 tablespoons cooking oil
1 teaspoon minced garlic
1 cup thinly sliced cabbage
1/2 cup shredded carrots
1/2 cup chicken broth
2 cups mung bean sprouts
2 eggs, lightly beaten with a dash of salt
2 tablespoons oyster flavored sauce
1 teaspoon sugar
2 teaspoons sesame oil

1. Soak mushrooms and cloud ears in warm water to cover until softened, about 15 minutes; drain. Thinly slice mushrooms and cloud ears. Soak bean thread noodles in warm water to cover until softened, about 15 minutes; drain. Cut noodles into 8-inch lengths.

2. Heat 1 tablespoon oil on medium-high heat in a small frying pan. Pour in 1/3 of beaten eggs and swirl pan to cover entire bottom. Cook until egg is lightly browned on bottom and set on top, about 1 minute. Turn sheet over and cook 10 seconds; slide out of pan. Repeat to make 2 more egg sheets. When sheets are cool, cut in half, stack and slice crosswise into 1/8-inch shreds.

3. Place a wok over high heat until hot. Add remaining tablespoon cooking oil, swirling to coat sides. Add garlic and cook, stirring until fragrant, about 10 seconds. Add mushrooms, cloud ears, cabbage, and carrots; stir-fry for 30 seconds. Add bean thread noodles and broth; cook for 2 minutes.

3. Add mung bean sprouts, egg shreds, oyster flavored sauce, sugar, and sesame oil; cook until heated through. Remove to a serving bowl and serve room temperature or chilled.