Tag Archives: Low Fat

Stir Fried Vegetables

We’ve been on a years-long quest for a stir fried veggie recipe that duplicates takeout, and have recently found it via Grace Young, author of Stir-Frying to the Sky’s Edge, and posted at the Kitchn.  Wonderful photos and tips are included with the recipe, as well as wok care etc.  This is the adaptation for our own kitchen:

Vegetables

  • 4 cups of chopped firm vegetables, OR 8 to 12 cups of leafy greens — such as baby bok choy cut into lengthwise halves, or other greens cut into 1” wide pieces

Sauce

  • 2 Tablespoons dry sherry or rice wine
  • 1 Tablespoon chicken broth (we use organic vegetarian cubes to mix up with water for this small amount)
  • 2 Tablespoons soy sauce

Aromatics

  • 3 medium cloves garlic, smashed with the side of a knife
  • 1 teaspoon minced jalapeno chilies, with seeds (optional)
  • 1 Tablespoons oil
  • ½ teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  1. Cut up the ingredients:  it is extremely important that all of the ingredients are cut as directed!  Each piece must be of uniform size.  Cut the vegetables and set them aside in a bowl.  Prepare the aromatics as directed and set them aside as well.
  2. Make the sauce:  In a small bowl, combine the sherry, broth, and soy sauce.
  3. Heat the wok:  Turn on a stove burner to high.  Set a 14” wok over the burner.  The wok is hot enough when droplets of water dropped into it evaporate within 1 to 2 seconds of contact.  Do not overheat the wok!
  4. Pull the wok off of the heat and add the oilSwirl it around until it coats the sides and bottom.  If the wok smokes wildly the moment you add the oil, it is too hot.
  5. Add the aromatics to the wok:  Put the wok back on the heat.  Add the garlic and chilies, and stir them for 10 seconds, until fragrant.
  6. Add the vegetables:  Push the garlic and chilies up the sides of the wok and add the vegetables
  7. Season the vegetables:  Sprinkle the salt and pepper over the top. 
  8. Set a timer for 2 minutes.
  9. Stir-fry the vegetables for 1 minute, or until the vegetables begin to wilt.
  10. Add the sauce:  Pour the sauce mixture around and down the sides of the pan instead of directly into the centre.  Stir-fry and toss to coat the vegetables.
  11. Cover and cook for 15 seconds.
  12. Uncover and stir-fry for another 30 to 60 seconds, or until the vegetables are crisp-tender and brightly coloured.

Leave a comment

Filed under food

Turkey Burgers

This is from America’s Test Kitchen, and is very good.

  • 1 ¼ lbs ground turkey
  • ½ cup whole-milk ricotta cheese
  • ½ teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • 2 teaspoons Worcestershire sauce
  • 2 teaspoons Dijon mustard
  • (I tablespoon canola oil, if cooking in frying pan)

Combine the ground turkey, cheese, salt, pepper, Worcestershire sauce, and mustard in a medium bowl until blended.  Divide the meat into 4 portions.  Lightly toss one portion from hand to hand to form a ball, then lightly flatten the ball with your fingertips into a 1” thick patty.  Repeat with the remaining portions.

Grill/BBQ:

Grill the burgers over medium fire until dark spotty brown on the bottom, about 7 to9 minutes.  Turn them over, and continue to grill for 7 to 9 minutes longer.  The centre needs to be completely opaque.

Stovetop:

Heat the oil in a large heavy skillet over medium heat until very hot.  Swirl the oil to coat the bottom.  Add the burgers and cook over medium heat without moving them until the bottom of each is dark brown and crusted, 3 to 4 minutes.  Turn the burgers over; continue to cook for 3 to 4 minutes longer.  Reduce the heat to low, and cover, with the lid slightly ajar to allow steam to escape, and continue to cook for 8 to 10 minutes longer, flipping once if necessary to promote deep browning, or until the centre is completely opaque.

Serve on crusty buns with lettuce, tomato slices, red onion slices and mayo.

Leave a comment

Filed under Protein

Low Fat Chocolate Cake

Not a cake lover — at all — but this is really delicious served with a scoop of ice-cream (which I also don’t like!).  This recipe produces a dense texture, rather than being a light and airy cake.

Preheat oven to 350F and grease an 8” springform pan.

  • ½ cup brown sugar
  • ½ cup granulated sugar
  • 1/3 cup butter
  • 2 eggs
  • 1 tsp vanilla
  • ¼ cup unsweetened cocoa powder
  • 1 cup all purpose flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • ½ cup hot strong coffee (or use water or orange juice)
  • 1/3 cup low fat yogurt or buttermilk

In a large bowl, beat together brown and granulated sugars, butter, eggs, and vanilla until well blended.  Add cocoa and mix until well incorporated

Combine flour, baking soda, and baking powder; add to bowl along with coffee and yogurt.  Mix just until combined, being careful not to overmix.  Pour into pan, and bake for 35 to 40 minutes or until tester inserted into centre comes out dry.  Let cool completely.

Leave a comment

Filed under "Sweets"/Cakes/Etc

Asian Inspired Beef Lettuce Rolls

Will wonders never cease?  We’ve found another ground beef recipe that is really good!  The flavours and textures are so delicious, that I don’t even really notice the ground beef.  Adapted from “Canadian Living”.  Serves 4 people.

Ingredients

  • 1 four-inch piece cucumber, cut in half lengthwise, then very thinly sliced crosswise
  • 1 sweet red pepper, cut into matchstick-sized pieces
  • 1 carrot, shredded
  • 2 green onions, thinly sliced
  • 8 Boston lettuce leaves or leaf lettuce, washed and dried (we use a whole head)
  • 4 lime wedges
  • about 1 cup of dried parboiled rice, sushi rice, jasmine rice — or any sticky rice — cooked according to package directions, and placed in a serving dish
  • 1 lb lean ground beef
  • 3 cloves garlic, minced
  • 1 tsp minced gingerroot
  • 1 tsp Chinese five-spice powder
  • ¼ cup hoisin sauce
  • 2 tbsp soy sauce
  • 1 tbsp Asian chili sauce or hot pepper sauce

Preparation:

  1. Arrange vegetables, lettuce and lime wedges on serving platter, or place in small bowls.
  2. In large nonstick skillet, sauté beef over medium-high heat, breaking up with spoon, until no longer pink, about 5 minutes.  Drain off any fat.
  3. Add garlic, ginger and five-spice powder; cook over medium heat, stirring, until aromatic, about 2 minutes.
  4. Add hoisin sauce, soy sauce and chili sauce; cook, stirring, until hot, about 4 minutes. Transfer to bowl.
  5. Let each person spoon beef mixture into each lettuce leaf. Top with some cooked rice, cucumber, red pepper, carrot and green onions. Squeeze some lime onto the filling.  Wrap lettuce around filling.

Leave a comment

Filed under food, Main Course, Protein

Pickled Beets in 24 hours

pickled beets

Slice the Beets and the Red Onion

  • 2 tablespoons sugar
  • 1/2 teaspoon dry mustard
  • 1/2 teaspoon salt
  • 8 whole cloves
  • 1 clove garlic, peeled and chopped
  • 1/3 cup cider vinegar
  • 1/4 cup water
  • 2 cups cooked, sliced fresh beets (roast or boil them, then remove skins)
  • 1 small sweet red onion, sliced and separated into rings
  1. Layer beets and onion rings into a lidded container (the large Ziplock screw-top containers work well); you could also just toss everything into a bowl.
  2. In saucepan, combine the sugar, mustard, salt, cloves, garlic, vinegar and water; bring to a boil and pour over the beets and onion rings.
  3. Cover and refrigerate at least 1 day.
  4. Every once in a while, when you think of it, give the container a little toss so that the marinade ingredients move around amongst the vegetables.

Leave a comment

Filed under Appetizers, Marinade, Salads, Vegetables, Vegetarian (lacto/ovo)

White Sauce: four ways

This is a very good, basic recipe to have in your repertoire.  It is a base for so many things, such as cheese sauce, and with added flavours, can substitute for processed canned soup in other recipes.

Ingredients:

I.  Thick:

  • 3 Tablespoons butter
  • 3 Tablespoons all purpose flour
  • 1 cup milk, warmed up
  • 1/4 teaspoon salt
  • freshly ground black pepper, to taste

II. Medium

  • 2 Tablespoons butter
  • 2 Tablespoons all purpose flour
  • 1 cup milk, warmed up
  • 1/4 teaspoon salt
  • freshly ground black pepper, to taste

III. Medium Thin

  • 1 1/2 Tablespoons butter
  • 1 1/2 Tablespoons all purpose flour
  • 1 cup milk, warmed up
  • 1/4 teaspoon salt
  • freshly ground black pepper, to taste

IV. Thin

  • 1 Tablespoons butter
  • 1 Tablespoons all purpose flour
  • 1 cup milk, warmed up
  • 1/4 teaspoon salt
  • freshly ground black pepper, to taste

Directions:

Melt butter over medium-low heat.  Blend in flour, and cook, stirring constantly until smooth; cook for a minute or two.  Add the warm/hot milk, stirring constantly.  Cook over medium heat until sauce thickens and comes to a boil.  Reduce heat, simmer for two or three minutes to remove floury taste.

For added flavour, toss in whatever you feel like.  For example, try one of the following, or a combination:

  • 1/2 to 1 teaspoon of dried mustard, or Dijon mustard
  • 3/4 to 1 cup of shredded cheese
  • hot pepper flakes or Tabasco
  • sautéed minced onions (sauté in the butter before adding the flour)
  • herbs, fresh or dried
  • sautéed vegetables, minced

Leave a comment

Filed under food, Sauce, Soups

West Indies Style Rub for Pork Tenderloin Kebabs

Toast over medium heat in a dry skillet (about 2 or 3 minutes):

  • 2 Tablespoons cumin seeds
  • 2 Tablespoon coriander seeds

Remove from heat, and let cool to room temperature. With a mortar and pestle, grind to a fine powder.  Transfer to a small bowl and add:

  • 2 Tablespoon curry powder
  • 2 Tablespoon freshly ground black pepper
  • 2 Tablespoon ground ginger
  • 2 Tablespoon salt
  • 1 Tablespoon ground allspice
  • 1 Tablespoon ground red pepper

Stir well.  Will keep for a few weeks if kept airtight and dry.

Cut the tenderloin into large cubes, and rub the spice mixture into it.  “Marinate” in fridge for a minimum of 2 hours to a maximum of 24 hours.  Tastes better if marinated longer.  Thread onto skewers and grill.

 

Leave a comment

Filed under food, Main Course, Marinade, Protein