Asian Cooking for Health: Nutritious and Delicious Alternatives (Learn to Cook)

99 Pages·2003·2.24 MB·English

by  Periplus Editions

Measurement Conversions
All our recipes are thoroughly tested in the Periplus Test Kitchen. Standard metric measuring
cups and spoons are used throughout, and all cup and spoon measurements are level.
We have used medium-sized (60 g, grade 3) eggs in all recipes.
International Measures
Volume Lengths Weights
1 teaspoon = 5 ml 1/4in = 6 mm 1 oz = 28 g
1 UK/UStablespoon = 15 ml = 3 teaspoons 1/2in = 12 mm 8 oz = 250 g
1 Australian tablespoon = 20 ml = 4 teaspoons 1 in = 2.5 cm 1 lb = 500 g
We have used international 15 ml tablespoon measures. If you are using an Australian
20 ml tablespoon, the difference will not be noticeable for most recipes. However, for
flour, cornstarch or baking powder, subtract one teaspoon for each tablespoon specified.
Cup Equivalents
1/ cup= 60 ml = 2 fl oz 1 cup bean sprouts = 50 g
4
1/ cup= 125 ml = 4 fl oz 1 cup palm sugar = 185 g
2
1 cup = 250 ml = 8 fl oz 1 cup green peas = 150 g
2 cups= 500 ml = 16 fl oz = 1 pint 1 cup rice (cooked) = 100 g
4 cups= 1 liter = 32 fl oz = 1 quart 1 cup rice (uncooked) = 200 g
Oven Temperature Guide
When using convection ovens, the ºF ºC
outside of the food cooks more quickly Low 300 150
than the inside. As a general rule, set the Moderate 350 180
oven temperature 60-70 °F (15-20 °C) Med. Hot 400 200
lower than the temperature indicated in the Hot 425 220
recipe, or refer to your oven manual. Very Hot 450 230
Published by Periplus Editions (HK) Ltd. Distributors
North America, Latin America and Europe
Copyright © 2008 Periplus Editions (HK) Ltd.
Tuttle Publishing, 364 Innovation Drive
All rights reserved.
North Clarendon, VT 05759-9436, U.S.A.
Recipes byNongkran Daks, Alexandra Greeley, Tel: [phone]; Fax: [phone]
Angela Nahas, Rohani Jelani, Daniel Reid, [email protected]
Devagi Sanmugam, Cecilia Au-Yang, Wendy www.tuttlepublishing.com
Hutton, William W. Wongso and Hayatinufus
Asia Pacific
A.L. Tobing.
Berkeley Books Pte Ltd,
Photography [email protected], 61Tai Seng Avenue,#02-12,
Minori Kawana, Peter Steinhauer, Edmond Ho, Singapore 534167
Suan I. Lim, Chester Ong, Jörg Sundermann, Tel: [phone]; Fax: [phone]
Food styling byCecilia Au-Yang, Susie Donald, [email protected]
Rohani Jelani, Suan I. Lim, Chester Ong, www.periplus.com
Christina Ong, Myrna Sim, Christopher Tan.
Printed in Malaysia
Previously published as LTCAsianCooking
for Health. ISBN 978-0-7946-0211-6 12 11 10 09
5 4 3 2
healthy simple
and
asian recipes
for delicious everyday meals
Asian cooking is not only healthy but flavorful.
This handy book contains over 50 nutritious and delicious
recipes—like Fresh Japanese Tofu Salad with Miso Dressing,
Chinese Chicken Salad and Mapo Tofu.
PERIPLUS EDITIONS
Singapore •Hong Kong •Indonesia
Contents
Introduction 3
Basic Asian Ingredients 4
Appetizers and Salads 9
Soups 28
Noodles and Rice 44
Poultry and Meat 66
Fish 78
Vegetables and Tofu 84
Complete Recipes Listing 96
MAIL ORDER SOURCES
Finding the ingredients for Asian home cooking has become very simple.Most super-
marketscarry staples such as soy sauce,fresh ginger,and fresh lemongrass.Almost
every large metropolitan area has Asian markets serving the local population—just
check your local business directory.With the Internet,exotic Asian ingredients and
cooking utensils can be easily found online.The following list is a good starting
point ofonline merchants offering a wide variety ofgoods and services.
http://www.asiafoods.com
http://www.geocities.com/MadisonAvenue/8074/VarorE.html
http://dmoz.org/Shopping/Food/Ethnic_and_Regional/Asian/
http://templeofthai.com/
http://www.orientalpantry.com/
http://www.zestyfoods.com/
http://www.thaigrocer.com/Merchant/index.htm
http://asianwok.com/
http://pilipinomart.com/
http://www.indiangrocerynet.com/
http://www.orientalfoodexpress.com/
Who hasn’t benefited from a bowl ofchicken soup when
they’ve been sick with a cold or flu? That warm and soothing
bowl ofsoup is more than just comfort food.Chicken soup
does help clear nasal clog.Not only do the vapors from the hot liquid clear
stuffy nasal passages,but the onions and garlic used in the soup also have
antiseptic qualities.
People have known about the health-promoting and healing qualities of
various foods almost as long as there have been people,but Asian cooks have
made an art ofcooking for health.Indeed,much ofwhat you see on the
shelves in Asian food shops is also available in herbal remedies from the
Chinese doctor around the corner.
This book is a collection ofrecipes that not only taste fabulous,but can
help you and your family maintain optimum health.Many ofthe ingredients
in these recipes are more than just nutritious—from the everyday onion
and garlic to Chinese red dates and ginseng,they have actual medicinal value.
In addition to having loads ofvitamin C,the dates are said to improve blood
quality and cure insomnia.Ginseng has so many healing properties that
part ofits scientific name is panax,as in panacea.This general tonic is used
for nearly everything from enhancing athletic performance to soothing
motion sickness.
The tiger lily buds,bamboo pith and wolfberries in the wonderful
Cooling Clear Soup are said to calm “liver fire”and thus relax the nervous
system.Ginger,used often in the West to settle stomachs,has a long list of
benefits,reportedly including curing chills in elephants! And that protein-
rich culinary chameleon tofu has no cholesterol and minimal saturated fats,
but heaps ofisoflavones and phytoestrogens.
So experiment with some ofthese exotic but easy-to-find ingredients.
You’ll be surprised how tasty keeping healthy can be.
Introduction 3
Basic Asian Ingredients
Bamboo shootsare the garlic and chili.Soybean can be eaten ifthe bottoms
fresh shoots ofthe bamboo pastes are available at Asian are trimmed.Substitute
plant.Pre-cooked bamboo food stores. porcini mushrooms.Fresh
shoots,packed in water, shiitakeare increasingly
can be found in the refrig- available in supermarkets.
erated section ofsuper-
markets.Canned bamboo Chili pepperscome in
shoots are also pre-cooked many shapes,sizes and
but should be boiled for colors.Fresh green and red
5 minutes to refresh Asian finger-length chilies
before using. are moderately hot.Tiny
Black Chinese mush- red,green or orange bird’s-
Black bean pasteis made rooms,also known as shi- eye chilies(chili padi) are
from fermented black or itake mushrooms,are used very hot.Dried chiliesare
yellow soybeans,and is an widely in Asian cooking. usually deseeded,cut into
important seasoning in The dried ones must be lengths and soaked in warm
Asian dishes.Black bean soaked in hot water to soften water to soften before use.
paste (tau cheo) has a before use,from 15 minutes Chili oilis made from
strong,salty flavor,while to an hour,depending on dried chilies or chili pow-
yellow bean paste(miso) the thickness.The stems der infused in oil,which is
is slightly sweet.“Sweet” are removed and discarded; used to enliven some
and “hot”salted beans only the caps are used.Fresh Sichuan dishes.
have added sugar or shiitake mushroom stems
Chinese cabbage,also
Thai basil (horapa) Lemon basil (manglak) known as Napa cabbage,
Basil is used as a seasoning and garnish in many Asian has crinkled,very pale
cuisines.Two varieties are used in this book.Thai green leaves at the end of
basil(horapa) tastes rather like Italian sweet basil long,wide,white-ribbed
but with an added hint ofanise,and is used in red stalks.Chinese cabbage is
and green curries as well as salads and stir-fries.It is pleasantly crisp when raw,
available year round.Ifyou cannot find it,use Italian and has a slightly sweet fla-
basil.Lemon basil(manglak) has a lemony flavor vor which intensifies after
that goes well with soups and salads. Basil doesn’t long,slow cooking.
store well,so buy it just before you intend to use it.
4
Japanese sanshopepperis
made from the ground seeds
ofthe Japanese prickly ash
plant.Available in small
glass bottles inAsian food
stores,it gives a hot flavor
to fatty foods such as eel.
Substitute dried Sichuan
Corianderis an indispen- Fish sauceis made from pepper or ground red
sable herb and spice in salted,fermented fish or cayenne pepper.
Asian cooking.Coriander shrimp.Good quality fish
seeds are roasted and then sauce is golden-brown in
ground in spice pastes. color and has a salty tang.
Coriander rootsare used It is available in bottles in
in the same way,while most supermarkets.
coriander leaves(also
known as cilantro or
Chinese parsley) are used
as an herb and a garnish.
Kaffir lime leavesare used
as an herb in soups and
curries ofThai,Malay or
Indonesian origin.They
Galangalis similar in are also thinly sliced and
appearance to ginger and used as a garnish.Buy
a member ofthe same them fresh,frozen or
family.This aromatic root dried—fresh or frozen
Daikon radishis a large, has a distinctive flavor that leaves are more fragrant.
crisp,white-fleshed tuber is used in dishes through-
similar to a carrot,with out Asia.Dried galangal
a sweet and clean flavor. lacks the fragrance offresh
It can be eaten raw,or galangal,so try to buy it
cooked as a vegetable.The fresh.It can be sliced and
skin needs to be peeled kept sealed in the freezer
or scrubbed before using. for several months.
Daikon is available from
Asian markets and many Japanese riceis a short Mirinis a type ofsweet-
well-stocked supermarkets. grain variety that is slightly ened rice wine sold in bot-
more starchy than Thai or tles in Japanese stores.It is
Dashi soup stock powderis Chinese long grain rice. used only for cooking—the
used to make dashi fish stock Available from most super- alcohol dissipates during
and as a basic seasoning in markets,you may substi- cooking.Add 1/ teaspoon
2
many soups and salad tute any other short or sugar to 2 teaspoons sake
dressings.Substitute another medium grain rice. as a substitute for 1 table-
soup stock powder or bouil- spoon mirin.
lon cubes ifunavailable.
Basic Asian Ingredients 5
Noriis also available as
thinly shredded strips or
flakes,both ofwhich are
used as a garnish served
with rice.
Oyster sauceis the rich,
Misois a salty paste made Nori seaweed,also referred thick and dark extract of
from fermented soy beans. to as laver,is toasted,crisp dried oysters.It is fre-
It has a distinctive aroma and sold in very thin dark quently added to stir-fried
and flavor,and is an impor- green sheets ofvarying vegetable and meat dishes,
tantingredient in Japanese sizes—these sheets are used and must be refrigerated
cuisine.Miso is sold in plas- for wrapping sushi.Before once the bottle is opened.
ticpacks or tubs in the using,hold a norisheet Expensive versions made
refrigerated section ofAsian over an open flame for with abalone and vegetari-
food stores.Chinese yellow a few seconds so that it an versions made from
bean paste is similar and becomes lightly toasted, mushrooms are also avail-
may be used as a substitute. or toast it in the oven. able.Check the ingredients
Fresh yellow wheat Dried rice vermicelli Dried bean thread
noodles (mee) (beehoonor mifen) noodles (tang hoon)
Flat rice noodles (kway teow) Buckwheat noodles (soba)
Noodlesare a universal favorite in Asia.Both fresh and dried noodles are made from
either wheat,rice or bean flour.Fresh yellow wheat noodles are thick,spaghetti-
like noodles made from wheat flour and egg.Substitute fresh spaghetti or fettucine
ifyou cannot find them.Dried rice vermicelli (beehoonor mifen)are very fine
rice threads that must be plunged into hot water to soften before use.Rice stick
noodles(also known as “river noodles”,kway teowor hofun) are wide,flat rice
noodles sold fresh in Asian markets.Ifnot available,use dried rice stick noodles
instead.Soba noodlesare slender Japanese noodles made from buckwheat.Dried
bean thread noodles(tang hoon) are dried translucent noodles made from mung
bean starch,which are reconstituted by pouring hot water over them.
6
listed on the bottle as used for marinades,sauces
many brands are loaded and soups,or as a table
with MSG. condiment.Its nutty,
smoky flavor has become
Rice wineis frequently a hallmark ofnorth
used in Asian cooking. Asian cuisine.
Japanese sake,mirin or a
dry sherry may all be used Shiso leaves(also known
as substitutes. as perilla leaves) have an
attractive dark green color,
Sakeor rice wine is avail- sometimes with reddish
able in many different veins,and are widely used
grades.Besides being in Japanese cooking either
popular as a drink,sake as an ingredient or a
is an important ingredient Sesame seedsare available garnish.It is a member of
in Japanese cooking. in black and white varieties, the mint family,and the
Widely available in liquor although white seeds are leaves have a hint ofbasil
stores or in supermarkets, more common.Sesame and spearmint.
it is also sold in the form pasteis made from
ofcooking sake in Asian ground,roasted sesame
supermarkets.Keep refrig- seeds and comes covered
erated after opening. with oil in glass jars.It is
Chinese rice wine or dry quite hard and needs to
sherry may be substituted. be mixed with a little
sesame oil or water to
Sea saltis available in fine make it into a smooth
or coarse crystals and is paste.Ifyou cannot find it, Sichuan peppercornsare
recommended for pickling use Middle Eastern tahini not really pepper,but a
and preserving.It is slight- mixed with some sesame round,reddish-brown
ly milder in taste and oil to give it a more pro- berry with a pronounced
imparts a purer flavor nounced flavor. fragrance and acidic flavor.
to foods. Also known as Chinese
Soy sauceis a ferment-
ed sauce brewed from
soybeans,water,wheat
and salt.Regularor
light soy sauceis very
salty and used as a table
dip and cooking season-
Sesame oilis extracted ing.Dark soy sauceis
from sesame seeds that thicker and less salty
have been toasted,produc- and adds a smoky flavor
Dark soy Light soy
ing a dark,dense and high- sauce sauce to dishes.
ly aromatic oil that can be
Basic Asian Ingredients 77
Firm tofu Pressed tofu (tau kwa) Soft tofu
Tofu or beancurd comes in various forms.Soft tofuis silky and smooth but difficult
to cook because it falls apart.Firm tofuholds its shape well when cut or cooked and
has a stronger,slightly sour taste.Pressed tofu(often confusingly labeled as firm
tofu) is a type offirm tofu that has had much ofthe water pressed out ofit and is
therefore much firmer in texture and excellent for stir-fries.Refrigerate fresh tofu,
submerged in water,in a plastic container.
pepper or flower pepper Vinegaris used in many
(hua jiaoin Mandarin),it Asian sauces;unless the
has a sharp pungency that recipe calls for a specific
tingles and slightly numbs variety ofvinegar,the best
the lips and tongue,an choices are rice vinegar or
effect known in Chinese apple cider vinegar.Rice
as ma la“numb hot.” vinegar is mild and faintly
Japanese sanshopepper, fragrant,and is the pre-
Woodear fungushas very
sold in small bottles,con- ferred vinegar throughout
little flavor and is added to
tains other ingredients,but Asia.Inexpensive brands
dishes for its crunchy tex-
has a similar flavor. fromChina are readily
ture and as a meat substi-
available in the West.Ifyou
tute.It is sold dried in
cannot obtain rice vinegar,
plastic packets in most
use distilled white vinegar
Asian supermarkets and
or cider vinegar.
comes in small,crinkly
sheets.Soak them in water
before using,rinse well and
discard any hard bits in the
center ofthe larger pieces.
Turmeric root resembles
ginger when fresh but is
commonly sold in dried
form as ground turmeric.
It turns dishes bright yel- Wasabi paste,a traditional
low and has a mild flavor. condiment served with
Ground turmericpowder Japanese sushi,is made
is sold in the spice section from a root similar to
ofsupermarkets. horseradish.Available as a
paste or in powdered form
to be mixed with water.
8 Basic Asian Ingredients