Did you miss the August Cooking Class?
Posted By:Matt Weeks
Posted On:August, 08th 2008
Category: Nutrition
 

Asian Cousin

(low fat, lower calorie)

 

August 5, 2008

  ·       Appetizer-  Asian style slaw

·       Entrée #1- Tofu stir fry with sesame seeds and asian sauce

·       Entrée #2- Seared tuna with vegetables

 Asian Style Slaw:

Recipe derived/modified from The American Dietetic Association’s

“Healthy Eating Across American” cook book.

INGREDIENTS

  • ¼ cup splenda
  • 4 cups of thinly sliced green cabbage
  • ¼ teaspoon red pepper flakes
  • 1 teaspoon white rice wine vinegar
  • 1 tablespoon of light soy sauce
  • 2 teaspoons of toasted sesame seed oil
  • ½ cup chopped fresh cilantro

DIRECTIONS

1.      In saucepan combine 1/3 cup water and splenda.  Bring to a boil over medium high heat. Stir until splenda dissolves. 

2.      remove from heat.

3.      in large mixing bowl, combine the cabbage, red pepper, vinegar, soy sauce, and sesame seed oil.

4.      stir in the water-splenda mixture. 

5.      Stir in the chopped cilantro.

6.      refrigerate for at least 1 hour before serving.

Nutrition info per serving (3/4 cup):

Calories: 35 calories              Fat:  2.5 grams                       Protein: 1 grams                     Carbs:  5 grams

Shanghi Stir-Fry Tofu with Sesame Seeds

Recipe derived/modified from www.wegmans.com.

INGREDIENTS

  • 1 Tbsp vegetable oil
  • ½ onion, peeled, sliced ¼ inch thick (about 1 cup)
  • 1 Tbsp chopped fresh ginger root
  • 1 Tbsp garlic chopped
  • 1- 10 oz package of matchstix carrots
  • 1- 5 oz package of sliced shiitake mushrooms
  • 1- 14 oz package of extra firm tofu sliced into ¼ inch strips
  • 3 Tbsp Walden Farms Calorie Free Asian Dressing (*Available at Nutrition Solutions)
  • 2 Tbsp of roasted sesame seeds

DIRECTIONS

1.      Drizzle oil around sides of stir fry pan.  Heat oil in pan on high until oil faintly smokes.

  1. Add onion, ginger, and garlic.  Stir fry 1-11/2 minutes.  Add Carrots, mushrooms, and tofu.  Stir fry about 2 minutes.  AddWalden Farms Calorie Free Asian Dressing (*Available at Nutrition Solutions).  Toss to coat.  Serve garnished with sesame seeds.

 Nutrition info per serving (1 1/3 cup):

Calories: 190 calories                        Fat:  12 grams  Saturated Fat: 1.5 grams                 Protein: 14 grams                   Carbs:  12 gram

 Seared Tuna with Vegetables

Recipe from Matt Weeks, Chef/Nutrition Solutions, LLC.

INGREDIENTS

·        4 oz: Sushi Grade or Ahi Tuna

·        1 tsp: Cajun Spice

·        1 oz: Light Soy Sauce

·        1 tsp: Extra Virgin Olive Oil

 

DIRECTIONS

1.  In a small bowl combine soy sauce and tuna, cover, and place in the refrigerator for 15 minutes.

 

2.  Remove from refrigerator, discard any remaining soy sauce and season on both sides of the fish with the Cajun Spice.

 

3.  Heat oil in a small saute pan and sear on both sides for 20-30 seconds.  For a medium to medium-well cooked fish sear for at least 1 minute on both sides

 

4.  Cut into thin slices and serve over a bed of greens or stir-fry.