2021 VIRTUAL EDITION Concurrent Breakout A1 Recipe Packet - Healthy Kitchens, Healthy ...
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2021 VIRTUAL EDITION
Concurrent Breakout A1
Recipe Packet
Healthy Flavors of Asia:
Exploring Ingredients and Flavor Dynamics
Moderator:
Allison Righter, MSPH, RDN (CIA)
Presenters:
Chef Alexander Ong (Chef, Consultant)
Chef Suvir Saran (Chef, Author, Consultant)
Foods and flavor profiles vary across Asia, but traditional diets are associated with
low risk of many chronic diseases. This workshop will examine how ingredients,
cooking techniques and flavors used in Asian culture can be used to create
healthful, easy-to-prepare recipes. The chefs will take common ingredients
(focusing on fruits, vegetables, chicken, and seafood) and show how to use various
Asian spices, flavor strategies and cooking methods to create a wide variety of
healthy & delicious side dishes, salads and main courses.
#CIAHKHLCANTONESE STEAMED FISH FILLET*
Yield: 4 Portions
Ingredients Amounts
Sizzling Oil Mixture
Sesame oil 1 Tbsp.
Canola oil 1 Tbsp.
Sauce
Shaoxing wine 2 Tbsp.
Oyster sauce 2 tsp.
Water 1 cup
King salmon, halibut or black cod 1 ea.
8 oz. fillet, skin on, scaled
Salt as needed
Shiitake mushrooms, sliced 4 ea.
Oyster mushrooms, sliced 4 ea.
Tomato, thin wedges 1 ea.
Zucchini, sliced into ⅛” rounds 1 ea.
Cabbage, ¼” strips 1 cup
Ginger, peeled, julienne 1 oz.
Green onion, whites only, julienne 1 bu.
Cilantro stems ½ bu.
Red chili, sliced 1 ea.
Garnish
Green onion tops, julienne ½ bu.
Cilantro sprigs ½ bu.
Method
1. For the Sizzling Oil Mixture: Place the oils in a pan and heat to a smoking point, and set aside.
2. For the Sauce: Combine all ingredients in a bowl, and set aside.
3. Season the fish with salt and place in a deep dish. Add the vegetables, ginger, onions,
cilantro stems, red chili and sauce.
4. Steam in a steamer for 8 to 10 minutes or cover with foil and place in a 350°F oven for 10 to
12 minutes.
5. Plate the fish and vegetables on a deep platter with the sauce.
6. Add the garnishes and pour the sizzling oil over the aromatic garnishes.
7. Serve right away.
Nutrition Information (per portion/serving)
Calories: 175 ⁄ Protein: 14 g ⁄ Carbohydrate: 12 g ⁄ Fiber: 3 g/Carbohydrate to Fiber ratio: 4
Saturated fat: 1 g ⁄ Polyunsaturated fat: 2.5 g ⁄ Monounsaturated fat: 4 g
Trans fat: 0 g ⁄ Sodium: 195 mg / Potassium: 740 mg / Added sugar: 1 g*This recipe meets 6 of 7 HKHL Recipe Nutrition Goals for an entrée.
Source: Alexander Ong, as presented at the 2021 Healthy Kitchens, Healthy Lives® conference.
Published with permission of the author. All rights reserved.SHAKING PORTABELLO MUSHROOMS
Yield: 5 Portions
Ingredients Amounts
Mushrooms
Portabello mushrooms, whole, cleaned 6 ea.
roasted and cubed 1” dice
Shallots, minced 1 Tbsp.
Garlic, minced 1 Tbsp.
Canola oil 2 Tbsp.
Soy sauce 2 Tbsp.
Sugar 1 Tbsp.
Black pepper, ground 1 Tbsp.
Canola oil, for searing as needed
Vinaigrette
Rice vinegar 1 Tbsp.
Sugar 2 tsp.
Soy sauce, low sodium 2 tsp.
Salt ½ tsp.
Black pepper, ground ½ tsp.
Water ½ cup
Olive oil 3 Tbsp.
Salad
Red onion, sliced thin ½ ea.
Watercress, washed and patted dry 5 cups
Tomatoes, red 2 ea.
Cherry tomatoes 1 cup
Method
1. For the Mushrooms: Combine all the ingredients and marinate the mushroom cubes for about
10 minutes.
2. Preheat a sauté pan over high heat. Add canola oil and pan sear the mushrooms to brown
all the sides. Set aside and keep warm.
3. For the Vinaigrette: Combine all the ingredients for the vinaigrette and whisk together to
form an emulsion.
4. For the Salad: Keep the onions, watercress and tomatoes in separate bowls and divide the
vinaigrette amongst the 3 bowls. Toss each to coat well.
5. Arrange the watercress on a plate. Place the tomatoes over the watercress.
6. Add the mushrooms over the salad and garnish with the marinated red onions.
7. Serve right away.
Nutrition Information (per portion/serving)
Calories: 230 ⁄ Protein: 5 g ⁄ Carbohydrate: 17 g ⁄ Fiber: 3 g/Carbohydrate to Fiber ratio: 5.5Saturated fat: 1.5 g ⁄ Polyunsaturated fat: 2.5 g ⁄ Monounsaturated fat: 10 g
Trans fat: 0 g ⁄ Sodium: 580 mg / Potassium: 715 mg / Added sugar: 2 g
Source: Alexander Ong, as presented at the 2021 Healthy Kitchens, Healthy Lives® conference.
Published with permission of the author. All rights reserved.THAI CHICKEN SALAD*
Yield: 4 Portions
Ingredients Amounts
Honey-Lime Vinaigrette
Fish sauce 1 Tbsp.
Limes, juice of 2 ea.
Grapefruit and orange, juice of 1 ea.
Honey 2 Tbsp.
Extra-virgin olive oil 3 Tbsp.
Salad
Romaine lettuce, head, cut into ½” 2 ea.
strips, washed and drained
Chicken breast, cooked, sliced thin 6 oz.
Orange, segments and juice of 2 ea.
Grapefruit, segments and juice of 2 ea.
Red onion, sliced thin ½ ea.
Cucumbers, small, sliced thin 2 ea.
Thai basil, sliced thin ¼ oz.
Mint, sliced thin ¼ oz.
Cilantro, sliced thin ¼ oz.
Serrano chilies, sliced thin (optional) 2 ea.
Honey-Lime Vinaigrette (see above) 3 oz.
Almonds, roasted, chopped 2 oz.
Method
1. For the Honey Lime Vinaigrette: Combine all the ingredients and stir until the honey dissolves.
2. For the Salad: Place all ingredients in a mixing bowl and toss to combine. Garnish with
roasted almonds.
Nutrition Information (per portion/serving)
Calories: 340 ⁄ Protein: 22 g ⁄ Carbohydrate: 43 g ⁄ Fiber: 15.5 g/Carbohydrate to fiber ratio: 3
Saturated fat: 2 g ⁄ Polyunsaturated fat: 3 g ⁄ Monounsaturated fat: 6.5 g
Trans fat: 0 g ⁄ Sodium: 155 mg / Potassium: 820 mg / Added sugar: 3 g
*This recipe meets all HKHL Recipe Nutrition Goals for a lunch or dinner entrée.
Source: Alexander Ong, as presented at the 2021 Healthy Kitchens, Healthy Lives® conference.
Published with permission of the author. All rights reserved.YA LI ASIAN PEAR KIMCHEE
Yield: 2 Cups
Ingredients Amounts
Marinade
Rice vinegar 2 Tbsp.
Korean chili flakes ½ tsp.
Chili powder ½ tsp.
Korean fermented chili paste 2 Tbsp.
(Gochujang, Wholly brand)
Garlic, minced 2 tsp.
Ginger, minced 1 tsp.
Ya Li Asian pears, peeled, 2 ea.
cut into ¼” cubes
Mint leaves, minced 6 ea.
Salt as needed
Shiso leaves, for wraps as needed
Method
1. For the Marinade: Mix all the marinade ingredients and let it sit overnight in the refrigerator.
2. Toss the pears with the marinade, mint and salt.
3. Serve in a chilled bowl with shiso leaves to use as wraps.
Variation: You can mix freshly peeled and diced Granny Smith apples or julienne green mango
with the marinade.
Note: Serve this kimchee with a bowl of steamed multi grain rice and a fried egg.
Serve this kimchee with a bowl of steamed multi grain rice and a fried egg.
Unlike the fermented cabbage kimchee which has beneficial microbes/bacteria, this is a fresh
kimchee that is traditionally served in the form of banchan. Generally, store bought Gochujang
are pasteurized so they do not contain any of the beneficial bacteria but Wholly brands and
Mother in Law brands are all natural, unpasteurized so they contain beneficial bacteria
(probiotics)
Nutrition Information (per portion/serving)
Calories: 55 ⁄ Protein: 1 g ⁄ Carbohydrate: 12 g ⁄ Fiber: 0.5 g/Carbohydrate to Fiber ratio: 24
Saturated fat: 0 g ⁄ Polyunsaturated fat: 0 g ⁄ Monounsaturated fat: 0 g
Trans fat: 0 g ⁄ Sodium: 295 mg / Potassium: 10 mg / Added sugar: 0 g
Source: Alexander Ong, as presented at the 2021 Healthy Kitchens, Healthy Lives® conference.
Published with permission of the author. All rights reserved.CHUNKY EGGPLANT SALAD*
Yield: 10 Portions
Ingredients Amounts
Eggplants 2 ea.
(about 1 lb./455 g each)
Tomato, large, cored, halved, 1 ea.
and finely chopped
Red onion, halved and finely chopped 1 ea.
Jalapeño, finely chopped 1 ea.
(seeded and ribbed for less heat)
Cilantro, fresh, finely chopped ½ cup, plus as needed for garnish
Extra-virgin olive oil 2 Tbsp.
Greek yogurt, plain 2 cups
Cayenne pepper or Aleppo pepper ¼ tsp.
Sumac ⅛ tsp.
Salt 1 tsp.
Lemon, juice of ½ ea.
Black pepper, ground ½ tsp.
Method
1. Place whole eggplant on a burner and set the flame to medium-high. Char the eggplant
using tongs to turn it often (I turn it every 2 minutes or so), until the skin is completely black
and papery and the eggplant is deflated, about 10 minutes total (see note for alternate
cooking method).
2. Transfer it to a plate. Set aside until the eggplant is cool enough to handle, then halve it,
scoop out the pulp, roughly chopped it, and place it in a large bowl. Repeat with the second
eggplant. Place in a bowl.
3. Add the tomato, onion, jalapeño, and cilantro and mix.
4. Add olive oil and gently stir to combine.
5. Add the yogurt, cayenne pepper, sumac, salt, lemon juice and black pepper. Mix well.
6. Place in a bowl and sprinkle with cilantro.
Serving Suggestion: Serve with whole wheat pita bread or cover with plastic wrap and
refrigerate for up to two days before serving.
Note: The eggplant can be roasted in the oven instead of on the stovetop (you won’t get the
incredible smoky flavor, though). Preheat the oven to 500°F/260°C/gas 10. Prick the eggplant a
few times with a fork and then place it on a rimmed baking sheet. Roast it until it is blackened
and deflated, about 20 minutes. Remove from the oven and set it aside until it’s cool enough to
handle, then proceed with the recipe.
Nutrition Information (per portion/serving, prepared with lowfat Greek yogurt)
Calories: 160 ⁄ Protein: 9 g ⁄ Carbohydrate: 21 g ⁄ Fiber: 4 g / Carbohydrate to fiber ratio: 5Saturated fat: 1 g ⁄ Polyunsaturated fat: 0.5 g ⁄ Monounsaturated fat: 2.5 g
Trans fat: 0 g ⁄ Sodium: 250 mg / Potassium: 310 mg / Added sugar: 0 g
*This recipe meets 6 of 7 HKHL Recipe Nutrition Goals for a side dish.
Source: Suvir Saran, as presented at the 2021 Healthy Kitchens, Healthy Lives® conference.
Published with permission of the author. All rights reserved.STIR-FRIED GREEN BEANS WITH COCONUT
Yield: 4 Portions
Ingredients Amounts
Canola oil 3 Tbsp.
Red chiles, dried, whole 3 ea.
Curry leaves (or 12 frozen leaves), 8 ea.
torn into pieces (optional)
Black mustard seeds (optional) 1 tsp.
Cumin seeds 1 tsp.
Asafetida (optional) ½ tsp.
Coconut, unsweetened, grated or ½ cup
powdered, divided
Green beans, ends trimmed ¾ lb.
cut on an angle into 1” piece
Salt 1 tsp. or as needed
Water 1 cup
Method
1. Combine the oil, chiles, curry leaves, mustard seeds, cumin seeds, and asafetida in a heavy
bottomed pan. Let cook over low heat until the splatter.
2. Add the ¼ cup of the coconut and let brown.
3. Add a little water to prevent burning.
4. Add the green beans and salt. Sauté and stir.
5. Add more coconut and water. Cover and let steam.
6. Cook until the beans are tender, about 5 minutes.
7. Taste for salt, adjust as necessary, and serve hot.
Nutrition Information (per portion/serving)
Calories: 210 ⁄ Protein: 3 g ⁄ Carbohydrate: 12 g ⁄ Fiber: 6 g/Carbohydrate to fiber ratio: 2
Saturated fat: 6.5 g ⁄ Polyunsaturated fat: 3 g ⁄ Monounsaturated fat: 7 g
Trans fat: 0 g ⁄ Sodium: 495 mg / Potassium: 360 mg / Added sugar: 0 g
Source: Suvir Saran, as presented at the 2021 Healthy Kitchens, Healthy Lives® conference.
Published with permission of the author. All rights reserved.GOAN-STYLE SHRIMP CURRY
Yield: 8 Portions
Ingredients Amounts
Sauce
Canola oil ¼ cup
Red chiles, dried 4 ea.
Curry leaves, roughly torn (optional) 24 ea.
Black pepper, ground 1 tsp.
Ginger, 3” piece, peeled, minced 1 ea.
Water 1 cup
Red onion, finely chopped 1 ea.
Salt 1 Tbsp. + 1 tsp.
Garlic cloves, peeled, chopped 2 ea.
Turmeric ½ tsp.
Coriander, ground 2 tsp.
Tomato puree 2 cups
Sambhar or curry powder ½ tsp.
Coconut milk 1½ cups
Cilantro, chopped 1 cup
Marinade
Shrimp, large or extra-large, peeled, 1 lb.
deveined
Salt ½ tsp.
Black pepper, ground ¼ tsp.
Cayenne ¼ tsp.
Lemon juice 2 Tbsp.
Method
1. For the Marinade: Place all of the ingredients in a gallon-sized, resealable plastic bag. Add the
shrimp, toss to coat, and refrigerate.
2. For the Sauce: Set ½ cup of water next to the stovetop. Heat the oil with the curry leaves (if
using) and chiles in a medium pot over medium-high heat until the curry leaves start to
sizzle, 1 to 2 minutes.
3. Add the pepper and cook for 1 minute longer.
4. Stir in the ginger, onion, and salt to cook, stirring often, until the onion is browned, about 8
minutes, sprinkling with water and stirring whenever the onion and ginger begin to stick to
the bottom of the pot.
5. Add the garlic, coriander, and turmeric, and cook until the garlic is fragrant, about 1 minute.
Reduce the heat to medium-low and add the tomatoes and curry powder to the pot.
6. Cook, stirring and scraping the browned bits up from the sides and bottom of the pot, for 1
minute. Increase the heat to medium-high, and then pour in the coconut milk and remaining
½ cup of water.7. Bring to a boil, and add the shrimp and any accumulated juices. Bring to a simmer and cook
until the shrimp are curled and opaque, about 2 minutes.
8. Stir in the cilantro and serve.
Nutrition Information (per serving/portion, based on 1½ teaspoons added salt)
Calories: 220 ⁄ Protein: 10 g ⁄ Carbohydrate: 8 g ⁄ Fiber: 1.5 g/Carbohydrate to fiber ratio: 5.5
Saturated fat: 8.5 g ⁄ Polyunsaturated fat: 2 g ⁄ Monounsaturated fat: 5 g
Trans fat: 0 g ⁄ Sodium: 545 mg / Potassium: 215 mg / Added sugar: 0 g
Source: Suvir Saran, as presented at the 2021 Healthy Kitchens, Healthy Lives® conference.
Published with permission of the author. All rights reserved.You can also read
