Sayur Asem

Ingredients

•     1 tsp. tamarind
•     5 tbsp. warm water
•     1 shal­lot, sliced
•     3 cloves gar­lic, minced
•     1 inch-long piece fresh ginger,  peeled and sliced
•     1 red chili pep­per, seeded and sliced*
•     3 tbsp. raw peanuts
•     1 tsp. shrimp paste
•     1/2 tsp. salt
•     5 c. low-fat chicken or veg­etable broth
•     1/2 c. salted peanuts, coarsely chopped
•     2 tbsp. brown sugar
•     1 chay­ote, peeled, seeded, and  sliced thin
•     1/2 c. fresh or frozen green beans,  ends trimmed
•     1/3c. frozen corn kernels
•     1 green chili pep­per, sliced (optional)

Method:

1.    Pre­pare tamarind by plac­ing it in a small bowl with warm water. Let soak for 15 minutes.

2.    To make spice paste, com­bine shal­lot, gar­lic, gin­ger, red chili pep­per, raw peanuts, shrimp paste, and salt in a large mor­tar and blend well with a pes­tle. Use a food proces­sor or blender if you don’t have a mor­tar and pestle.

3.    Trans­fer paste to a medium saucepan and add chicken or veg­etable broth, salted peanuts, and brown sugar. Stir to com­bine, and cook over medium heat for 15 minutes.

4.    Mean­while, use a strainer to sep­a­rate the tamarind seeds from the juice. Throw away the seeds and keep the juice.

5.    Add chay­ote, green beans, and corn to the soup, and cook over high heat for 5 minutes.

6.    Just before serv­ing, add tamarind juice and stir. Gar­nish with green chili pep­per slices if desired.

Broccoli Chicken Stir-Fry

 Broccoli Chicken Stir-Fry

Ingredients

    12 ounces skinless, boneless chicken breasts
    1 pound broccoli
    1/2 cup chicken broth
    2 tablespoons teriyaki sauce
    2 teaspoons cornstarch
    1 teaspoon toasted sesame oil
    2 to 3 tablespoons cooking oil
    1 tablespoon grated fresh ginger
    1 clove garlic, minced
    2 cups fresh medium mushrooms, halved or quartered
    8 ounces fresh bean sprouts (2 cups)
    1 red or green sweet pepper, cut into lengthwise strips (3/4 cup)
    1 8-ounce can sliced water chestnuts, drained
    4 cups coarsely shredded lettuce (optional)

Methods:

1.    Cut chicken into 1-inch pieces. Set aside. Remove flowerets from broccoli and cut in half (you should have about 3-1/2 cups). Cut stalks into 1-1/2-inch lengths and then into 1/4-inch strips (you should have about 1-1/2 cups); set aside.

2.    For sauce, in a small bowl combine chicken broth, teriyaki sauce, cornstarch, and sesame oil; set aside.

3.    Add 2 tablespoons cooking oil to a wok or 12-inch skillet. Preheat over medium-high heat (add more oil if necessary during cooking). Stir-fry ginger and garlic in hot oil for 10 seconds. Add broccoli stems; stir-fry for 1 minute. Add broccoli flowerets; stir-fry for 2 to 3 minutes or until crisp-tender. 

Remove broccoli from wok. Add mushrooms to wok; stir-fry about 1-1/2 minutes or until crisp-tender. Remove from wok. Add bean sprouts and red or green sweet pepper to wok; stir-fry for 1 to 2 minutes or until crisp-tender. Remove from wok. Add chicken to wok. Stir-fry for 4 to 5 minutes or until no longer pink. Push chicken from center of wok.

4.    Stir sauce; add to center of wok. Cook and stir until thickened and bubbly. Return cooked vegetables to wok. Add water chestnuts. Stir to coat. Cook and stir about 2 minutes more or until heated through. Serve immediately over shredded lettuce, if desired. 

Makes 4 servings.

Garlic-Roasted Asparagus

  Garlic-Roasted Asparagus

Ingredients

    1-1/2  lb. fresh asparagus spears
    2 to 3  cloves garlic, thinly sliced
    2 to 3  Tbsp. olive oil
    1/4 tsp.  salt
    1/4 tsp.  ground black pepper

Way to make:

1.    Preheat oven to 450 degrees F. Snap off and discard woody bases from asparagus. Place asparagus and garlic in a 15x10x1-inch baking pan. Drizzle with oil and sprinkle with salt and pepper. Toss to coat.


2.   Roast for 10 to 15 minutes or until asparagus is crisp-tender, stirring once halfway through roasting. Serve immediately.

Asparagus Frittata

Asparagus Frittata

Iingredients

    3/4  pound fresh asparagus spears or one 10-ounce package frozen cut asparagus
    6  eggs
    3/4  cup low-fat cottage cheese
    2  teaspoons yellow mustard
    1/8  teaspoon salt
    Dash pepper
    Nonstick spray coating
    1  cup sliced fresh mushrooms
    1  small tomato, cut into wedges, or 1/4 cup chopped tomato

Way to make:

1.  Cook fresh asparagus spears in a small amount of boiling water for 8 to 10 minutes or until crisp-tender; drain. Reserve 3 spears for garnish; cut remaining asparagus into 1-inch pieces. Or, cook frozen asparagus according to package directions; drain. Set aside.

2. Meanwhile, in a medium mixing bowl beat eggs until foamy. Beat in cottage cheese, mustard, salt, and pepper; set aside.

3.  Spray a 10-inch ovenproof skillet with nonstick spray coating. Cook mushrooms over medium heat until just tender. Stir in asparagus pieces. Pour egg mixture over mushrooms and asparagus. (If using fresh asparagus, arrange the 3 reserved spears on top.)

4.  Cook mixture over low heat about 5 minutes or until mixture bubbles slightly and begins to set around the edges.

5.   Bake frittata, uncovered, in a 400 degree F oven about 10 minutes or until set. Garnish each serving with tomato. Makes 4 servings.

Beef and Vegetable Stew

Beef and Vegetable Stew

Ingredients :

    2  cups water
    1 10.75-ounce can condensed golden mushroom soup
    1 10.75-ounce can condensed tomato soup
    1/2  cup dry red wine or beef broth
    2  cups chopped cooked roast beef
    1 16-ounce package frozen sugar snap stir-fry vegetables or one 16-ounce package frozen cut broccoli
    1/2  teaspoon dried thyme, crushed

Way to make :

1.   In a 4-quart Dutch oven combine water, mushroom soup, tomato soup, and wine. Stir in beef, frozen vegetables, and thyme.

2.    Cook over medium heat until bubbly, stirring frequently. Continue cooking, uncovered, for 4 to 5 minutes or until vegetables are crisp-tender, stirring occasionally.