Category Archives: Asian Recipes

Thai Coconut Soup Bring the Flavor

Photo: Thai Coconut Soup

This week’s “Meatless Monday” recipe isn’t entirely without “meat,” but as I understand it, seafood isn’t included in the ban. I’m using shrimp in this tasty and slightly-spiced soup, but if you’re vegetarian or don’t want to eat seafood, then you can leave it out or replace it with cubes of firm tofu.

The base recipe came from the Atkins web site; however, I added more to it to make it a heartier soup. While it is delicious, it isn’t completely filling, so maybe you can add a salad and/or a low carb roll or even make a grilled cheese sandwich to accompany. Although the recipe makes six one-cup servings, it is low enough in carbs that you can make four servings and gain another half cup of yum. You can also increase the amount of shrimp in it.

Thai Coconut Soup

3 cups Chicken Broth
13.5-ounce can Unsweetened Coconut Milk
1 piece fresh Ginger, 1-inch, peeled and cut into 1/8-inch slices
1/2 cup Spinach or Bok Choy, chopped
2 tablespoons Fish Sauce or Worcestershire Sauce
1 Jalapeño Pepper, finely chopped
1 tablespoon grated Lime Zest
1 teaspoon Sugar Substitute
1/2 pound medium Shrimp, peeled and deveined
4 ounces Mushrooms, cut into 1/4-inch slices
1/2 cup Daikon Radish, cubed
2 Green Onions, thinly sliced
1/4 cup chopped fresh Cilantro (optional)
1 tablespoon fresh Lime Juice

Peel and chop or slice all the vegetables before you begin to cook. Cut the daikon into  small cubes so it will cook quicker.

In an eight cup pot, add the chicken broth, coconut milk, ginger, jalapeño, fish or Worcester Sauce, lime zest, and sugar substitute. Cook on medium heat until it comes to a boil, stirring a few times, then reduce the heat to low, partly cover the top, and continue to simmer for 10 minutes. Remove the ginger slices and discard. Add the daikon and cook another 10 minutes to soften the daikon.

Add shrimp, mushrooms, and bok choy or spinach, Stir well and cook until shrimp are cooked, about four minutes. Stir in the green onions, cilantro if using, and the lime juice.

Spoon into bowls and enjoy.

Nutrition Information

Nutrition Info: Thai Coconut Soup with Shrimp

Nutrition Info for Thai Coconut Soup

 

Quick Vegetable Stir-fry

Photo: Vegetable Stir Fry

Ready for “Meatless Monday?” Here’s a quick to make rice-less fried rice. This replaces the starch with a variety of crumbled or riced vegetables to give you a deliciously satisfying Asian-flavored vegetable stir-fry. To make this even easier, you can start with a bag of Green Giant’s Cauliflower Crumbles “Fried Rice” Blend, which is cauliflower, broccoli, carrots, and onions. If you are on phase 1, you might want to make your own riced vegetables and omit the carrots.

If you can’t find the mix at your grocery, you can use your food processor or grater to process cauliflower, broccoli stems, carrots, and onions to make your own mix. You’ll need three cups for the recipe with about 2 cups of it being cauliflower with the rest split between the broccoli, carrots, and onions.

I added in mushrooms and my adapted recipe adds in fresh spinach, but I didn’t have any in the house. I’ve listed even more possible add-ins at the end of the recipe.  Even on Monday, you can add any seafood to the stir fry. Shrimp is a great option. Any other time you want to make this, you can add chicken, beef, or pork to it.

For my friend and others who are trying to keep sodium low, I’ve included a recipe for a substitute soy sauce. It doesn’t taste like soy sauce, but it brings flavor to the dish without a lot of sodium.

 

Vegetable Stir Fry

3 cups (1 package) California Crumbles Fried Rice Blend (GG)
2 Eggs, beaten
1 cup Mushrooms, sliced (optional)
3 cloves Garlic, minced
1 teaspoon Ginger paste
1 cup Spinach, fresh (optional)
2 stalks Green Onions, chopped
1 tablespoon Oil

In a medium skillet, heat oil over medium heat until hot. Add garlic and ginger and stir for a minute or two. Add in the fried rice blend and mushrooms. Stir them in. Cook and stir for about 5 to 7 minutes until the vegetables are almost tender.

Stir in the beaten eggs and mix them into the vegetables, continuing to stir until the eggs are cooked. Add soy sauce or Non-Soy Sauce, which is much lower in sodium. Stir to mix. Top with chopped green onions if you wish.

Makes four servings.

Optional add-ins: peanuts, almonds, cashews, shrimp, any greens chopped, water chestnuts, bean sprouts, chopped celery or chopped peppers. Add Hawaiian flare on a non-meatless night by stirring in 1 cup of diced SPAM and 1/4 cup of chopped fresh pineapple. (The pineapple will boost those carbs a bit, but it really adds the island vibe.)

Just add in the carb counts for the additions.

Nutrition Information for Vegetable Fried Rice

Non-Soy Asian Sauce

For those with worries about low sodium or gluten or soy allergies, here’s a soy sauce substitute that adds flavor to the stir fry or anywhere else you might use soy sauce.

1 Beef Bone (sometimes butchers have these under soup bones)
3 cups of Water
2 teaspoons of apple cider vinegar
2 tablespoons of balsamic vinegar
A pinch of garlic powder, ground ginger, and white pepper
Or Mrs. Dash Garlic and Herb Seasoning

Put water in a small pot and add the beef or soup bone. Bring to a boil, then lower to a low simmer. Cook for about one hour for the bone to flavor the meat. Add the remaining ingredients and stir. Continue to simmer until the mixture is reduced to about two cups.

Let cool, then pour into a jar. If you have more than you can use within 10 days, pour the rest into an ice cube tray and freeze. When frozen remove the blocks to a plastic bag to store until you need them. Each cube will be about one tablespoon.

Makes 32 1-tablespoon servings.

Nutrition information for Non-Soy Asian Sauce

Meatless Asian Stir-Fry is Yummy

Photo: Broccoli and Mushroom Stir Fry

An Asian stir-fry is a great way to make a vegetable dish that is full of flavor and satisfying. Since meatless Monday allows seafood, you could add shrimp or white fish to this easy stir-fry, but I made it strictly vegetarian.

The biggest part of making a stir-fry dish is prepping all the food before hand. With this many vegetables, you need to get them all cut and ready to go. I split mine into groups — the onions, garlic, and ginger first, then the bell peppers. The next group has the vegetables that take longer to cook, broccoli, carrots, and Daikon. The last group is zucchini. Then add the liquid and thickener and cook before adding the mushrooms to cook a bit before adding the bean sprouts.

I used an Asian Chile paste for a spicy bite, but it is optional. Omit if you prefer a milder dish. You can serve this over riced cauliflower or lightly sauteed angel hair cabbage if you wish.

If you want a non-meatless version, add chicken, pork, beef, or shrimp to the recipe. Cook the meats either before cooking the vegetables or mid-way through the cooking, before adding the zucchini, by shoving the vegetables to the edges of the pan, adding a little more oil and putting the meat into to middle to quickly sear. Stir them in and continue the recipe. If adding shrimp, wait until you add the mushrooms as the shrimp will cook in about five minutes.

Broccoli and Mushroom Stir-Fry

Photo: Stir-fry in the pan

1 cup fresh Broccoli, chopped
1/2 cup Portobello Mushrooms, sliced
1/2 cup Onions, thinly sliced
1/2 cup Bell Peppers, sliced into strips
1 cup Bean sprouts
1/2 cup Daikon Radish, cut into small cubes
1/2 cup Zucchini, sliced or chopped
1 tablespoon Soy Sauce
1 tablespoon Asian Chile Paste (optional)
1/2 tablespoon Corn Starch
1 tablespoon Sesame Oil
1 tablespoon Ginger, shredded or use paste
2 tablespoons Garlic, minced
1 cup Low Sodium Vegetable Broth
1/4 cup Carrots, sliced into strips

Cut all vegetables as indicated and have them ready to go. Stir-fry comes together quickly.

In a wok or a deep skillet, add 1 tablespoon to heat, then add the minced garlic and onions. Stir and cook until they are fragrant, then add the sliced bell peppers and ginger, and cook a couple of minutes longer.

Add broccoli, carrots, and Daikon and stir to mix well. Cook and stir for about five minutes. Add the zucchini and cook for a few minutes. Add the vegetable broth and soy sauce and stir into the vegetables. Lower the heat to a simmer and cook the vegetables until almost tender.

Meanwhile, add about 1/4 cup boiling water to the corn starch and stir to dissolve. Add to the skillet and stir it around then add the mushrooms. Cook a few more minutes, then add the bean sprouts last along with the chile paste (if you are using). Cook about two more minutes.

Serve with riced cauliflower if you wish. Makes four servings.

Photo: Nutrition Information

Thai Chicken with Peanut Sauce and Broccoli

Photo: Thai Peanut Chicken with Broccoli

This is my take on a recipe for Thai-style broccoli and spaghetti squash. I like to make it a meaty main dish, so I added chicken and changed out a couple of ingredients to make it low carb. If you’d like to make it a vegetarian dish, then omit the chicken.

Thai Peanut Chicken and Broccoli Over Spaghetti Squash

1 small spaghetti squash, about 2 pounds
2 Chicken breasts, cut into cubes

For the Roasted Broccoli
1 small broccoli crown, broken into florets (2 cups)
1-2 tsp. sesame oil, can sub another vegetable oil
1 garlic clove, minced
salt and pepper to taste

For the Peanut Sauce
3 tbsp. creamy peanut butter
1 tbsp. soy sauce
1 tbsp. sugar-free maple syrup
1 tbsp. lime juice
1-2 tbsp. water, as needed
1 tablespoon Thai Chili Sauce

Garnishes:
1-2 scallions, chopped
2 tbsp. roasted peanuts, chopped

Preheat oven to 375°.

Prepare the squash by cutting in half length-wise with a sharp kitchen knife. Scoop out the seeds, but don’t dig into the inner pulp. Oil the insides of the squash and place face down on a foil-covered baking sheet. Roast until tender, about 40 to 45 minutes. Remove to a plate to cool until you can handle them.

About mid-way through the roasting time for the squash, begin preparing the broccoli. Place broccoli, oil, and garlic into an oven-safe pan or baking dish and toss until broccoli is coated. Put in the oven with the squash and roast until it is fork tender but still crisp. This should be about 15 minutes.

In a large skillet, heat 1 tablespoon oil then add the chicken cubes. Cook until lightly browned, but not overdone, then remove to a plate to rest.

In the same skillet, add the ingredients for the peanut sauce and stir together with a wooden spoon. Add as much water as needed to keep it a smooth, pourable sauce. Do not cook at this point.

Using a fork, rake the insides of the squash to loosen the noodles. It will shred easily and yield about two cups of noodles.

When the broccoli comes out of the oven, add the chicken to the peanut sauce and warm over low heat. Stir in the broccoli with salt and pepper and coat the chicken and broccoli.

Serve over the spaghetti squash and garnish with chopped green onions and roasted peanuts. Makes four servings.

Beginning with this recipe, I am posting more nutrition information for those who need a little more detail. For those who just want the nitty-gritty net carb total, this dish is 8.9 net carbs per serving.

Nutrition Thai Chicken

Go Far Exotic with Tasty Chicken Tikka Masala

Photo: Chicken Tikka Masala

I am a big fan of Indian food, but I haven’t delved into making it too much. Mostly, I’ve added a little garam masala to season chicken. When I spotted this recipe from skinnytaste.com, I decided to give it a try. First I adjusted a few things in it to make it lower in carbohydrates than the original. One thing I swapped out was to replace the yogurt with sour cream, which is lower in carbs. I used fewer tomatoes for the same reason, and I added in green beans to add a little more flavor and a pop of color.

This is very easy to make and tastes delicious, although, like many things with spices in them, the leftovers taste better than the original dish as they’ve had time to sit and for the flavors to fully develop in the sauce. So, the best bet is to make it the day before you want to serve it and reheat it that day. Or, just make the sauce and refrigerate it, then warm it up, add the chicken and beans, and you’re ready for a fresh meal with deep flavor.

I served mine over one-half cup of riced cauliflower, but you could also use riced kohlrabi or angel hair shredded cabbage as a base. The cauliflower and kohlrabi are available in frozen packages or you can make your own.

Chicken Tikka Masala

2 tsp Canola Oil or Butter
1 small Onion, minced (about 1/2 cup)
1 tablespoon Ginger Paste
1 tablespoon Garlic, minced
1 cup canned Tomatoes, crushed or diced
1 cup frozen Green Beans
1/2 cup Sour Cream
1/4 cup Heavy Cream
1/4 cup Chicken Broth or Bullion
1 tablespoon ground Cumin
1 tablespoon Garam Masala
1 teaspoon Turmeric
1/2 tablespoon Chili Powder
Salt to taste
24 ounces boneless chicken breasts (about three large)
4 tbsp fresh Cilantro or Parsley
3 cups Riced Cauliflower or Kohlrabi

Cut chicken into bite-sized pieces. Set aside in the refrigerator until needed.

In a large, heavy skillet, heat the oil over medium heat, then add the onions and cook until softened and aromatic. Add the ginger paste and garlic and cook another two minutes. Add in the spices and mix well, cooking two minutes.

Stir in tomatoes, sour cream, and broth or bullion mix. Stir to mix well. Cook over low heat for about 10 minutes until the sauce thickens.

Add chicken pieces and stir into the sauce and simmer another 10 minutes, then add the green beans. Cook five or ten minutes more until the chicken is completely cooked and the green beans are hot.

Serve over 1/2 cup of riced cauliflower or kohlrabi or over lightly cooked angel hair cabbage.

Makes 6 servings

Nutrition Information per serving: (without riced cauliflower)
Calories: 291.4 Fat: 17.0 g Net Carbs: 6.9 g Protein: 27.0 g

Did you try making this dish? Let me know what you think!