Tofu-Carrot Ginger Dressing with Miso

RECIPE

Similar to the dressing served on iceberg lettuce in Japanese restaurants, this is equally good on salads and as a marinade. Any silken tofu will work in this recipe and provide a smooth consistency.

Yield
1 1/4 cups (serving size: 2 tablespoons)

Ingredients
1/2 cup grated carrot
1/2 cup silken tofu
2 tablespoons fresh lemon juice
1 tablespoon rice vinegar
1 tablespoon vegetable oil
2 tablespoons yellow miso (soybean paste)
2 teaspoons chopped peeled fresh ginger
1 teaspoon honey
1/4 teaspoon sea salt
1 garlic clove, crushed

Preparation
Place all ingredients in a blender or food processor; process until smooth.

Nutritional Information
Calories:33 (52% from fat)
Fat:1.9g (sat 0.3g,mono 0.4g,poly 1.1g)
Protein:1.1g
Carbohydrate:2.9g
Fiber:0.4g
Cholesterol:0.0mg
Iron:0.2mg
Sodium:186mg
Calcium:9mg

SS Recipes

Japanese-Style Daikon and Carrot Pickles

RECIPE

Lime-spiked vegetables work well as a relish with grilled tuna or salmon. Daikons are long, white, tubular Asian radishes with a pungent smell and a mild flavor. Look for them in gourmet markets and Asian groceries.

Yield
10 servings (serving size: about 1/2 cup drained pickles)

Ingredients
1 1/2 pounds daikon radishes, peeled
1 1/4 pounds carrots, peeled
1/2 cup rice vinegar
1/4 cup mirin (sweet rice wine)
2 tablespoons sesame seeds, toasted
2 tablespoons fresh lime juice
2 teaspoons kosher salt
2 teaspoons grated orange rind

Preparation
1. Hold each radish by the tip end. Shave radishes into ribbons with a vegetable peeler to measure 4 1/2 cups. Repeat procedure with carrots, shaving to measure 6 cups. Combine radishes, carrots, vinegar, and remaining ingredients in a large bowl, tossing to coat. Cover and refrigerate 4 hours or overnight. Store in an airtight container in refrigerator up to 3 days.

Nutritional Information
Calories:53 (17% from fat)
Fat:1g (sat 0.2g,mono 0.3g,poly 0.4g)
Protein:1.2g
Carbohydrate:10.1g
Fiber:3g
Cholesterol:0.0mg
Iron:0.5mg
Sodium:193mg
Calcium:38mg

SS Recipes

Japanese Beef Bowl

RECIPE

A simple weeknight dinner full of flavor. Prep and Cook Time: 30 minutes. Notes: To slice beef thinly, wrap and place in freezer for 30 minutes before cutting.

Yield
Makes 4 servings

Ingredients
2 cups short- or medium-grain rice
1 teaspoon salt
1/3 cup soy sauce
2 tablespoons sugar
2 tablespoons sake
1 small onion, thinly sliced
1 tablespoon oil
1 pound beef sirloin, thinly sliced
2 tablespoons chopped cilantro
Pickled ginger slices (optional)

Preparation
1. In a 4-quart pan, bring 3 cups water to a boil. Add rice and salt. Cover and reduce heat to simmer, then cook until almost tender, 15 minutes. Turn off heat and let stand, covered, for 5 minutes before fluffing with a fork.

2. In a small pan, bring soy sauce, sugar, sake, and 3/4 cup water to a boil. Remove from heat and reserve.

3. In a 10-inch frying pan over high heat, cook onion in oil until it begins to brown, 3 to 5 minutes. Add beef and continue stirring for 2 minutes, then add 1/2 cup of soy-sake sauce and stir until beef is cooked, 2 minutes longer.

4. Divide rice among 4 bowls. Top with beef, remaining sauce, and cilantro. Serve with ginger, if desired.

Note: Nutritional analysis is per serving.

Nutritional Information
Calories:687 (28% from fat)
Protein:30g
Fat:21g (sat 7.4)
Carbohydrate:90g
Fiber:1.5g
Sodium:2003mg
Cholesterol:76mg

SS Recipes

Szechuan Spicy Eggplant

RECIPE

Eggplant is yin. Cooking it with yang ingredients like chili-garlic paste, pork, and fresh ginger balances the dish.

Yield
serves 4

Ingredients
1 pound Japanese (or small) eggplant, halved and cut diagonally into 1/2-inch-thick slices
1/4 cup low-sodium chicken broth
2 tablespoons brown sugar
2 tablespoons low-sodium soy sauce
1 tablespoon mirin (sweet rice wine)
1 tablespoon balsamic vinegar
2 teaspoons chili-garlic paste
1 1/2 teaspoons vegetable oil
4 garlic cloves, minced
3 tablespoons finely chopped fresh ginger
1/4 cup lean ground pork
1/4 teaspoon salt

Preparation
Arrange eggplant in a vegetable steamer. Steam, covered, 5 minutes, or until eggplant is tender; set aside.

Whisk broth and next 5 ingredients (through paste) in a bowl.

Heat oil in a large nonstick skillet or wok over medium-high heat. Add garlic and ginger; stir-fry 30 seconds. Add pork; stir-fry 2 minutes, or until pork loses its pink color. Add eggplant and salt; stir in the broth mixture. Cover; reduce heat, and simmer 5 minutes.

Nutritional Information
Calories:155
Fat:6g (sat 2g,mono 2g,poly 1g)
Cholesterol:19mg
Protein:7g
Carbohydrate:18g
Fiber:3g
Iron:1mg
Sodium:461mg
Calcium:21mg

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Turkey Pot Stickers

RECIPE

Dim sum, a popular dining tradition in China's Canton province, consists of many small dishes, including bite-sized dumplings like these. You can assemble these ahead and cook them just before serving. If you can't find gyoza skins, you can substitute won ton wrappers.

Yield
8 servings (serving size: 3 pot stickers and about 2 teaspoons dipping sauce)

Ingredients
Dipping sauce:
2 tablespoons water
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
1/2 teaspoon dark sesame oil
2 garlic cloves, minced
Dumplings:
1 cup sliced shiitake mushroom caps
1/2 cup sliced green onions
1/4 cup sliced carrot
2 tablespoons minced peeled fresh ginger
2 tablespoons rice vinegar
3 large egg whites, lightly beaten
2 cups chopped skinned cooked turkey
24 (4-inch) gyoza skins
2 teaspoons vegetable oil, divided
1/2 cup water, divided

Preparation
To prepare dipping sauce, combine first 5 ingredients, stirring well with a whisk.

To prepare dumplings, place mushrooms, onions, carrot, ginger, and vinegar in a food processor; pulse until coarsely chopped, scraping sides. Combine mushroom mixture and egg whites in a large bowl; add turkey, stirring until combined.

Working with 1 gyoza skin at a time (cover remaining skins to keep from drying), spoon about 1 tablespoon turkey mixture into center of each skin. Moisten edges of skin with water. Fold in half, pinching edges together to seal. Place dumpling on a baking sheet (cover loosely with a towel to keep from drying). Repeat procedure with remaining skins and turkey mixture.

Heat 1 teaspoon vegetable oil in a large nonstick skillet over medium-high heat. Arrange half of dumplings in pan; cover and cook 5 minutes or until lightly browned. Turn dumplings; add 1/4 cup water. Cover and simmer 5 minutes. Remove from pan; keep warm.

Wipe pan dry with a paper towel. Repeat procedure with remaining vegetable oil, dumplings, and water. Serve warm with dipping sauce.

Nutritional Information
Calories:144 (16% from fat)
Fat:2.5g (sat 0.5g,mono 0.5g,poly 1g)
Protein:12.7g
Carbohydrate:16.5g
Fiber:0.9g
Cholesterol:30mg
Iron:1.6mg
Sodium:332mg
Calcium:25mg

SS Recipes

Udon Soup with Shrimp

RECIPE

Although homemade dashi (Japanese seaweed broth) is part of the easy beauty of this dish, you can substitute instant dashi in a pinch. If you take that shortcut, infuse the broth with fresh ginger.

Yield
4 servings

Ingredients
2 large sheets kombu (kelp)2 quarts cold water1 cup bonito flakes (about 1/4 ounce)1 (1-inch) piece fresh ginger, peeled and thinly sliced1 ounce dried mushroom blend
1 (14-ounce) package fresh jumbo udon noodles
2 green onions, trimmed
1 tablespoon sugar
2 1/2 tablespoons low-sodium soy sauce
2 tablespoons rice vinegar
1 pound medium shrimp, peeled and deveined

Preparation
1. Wipe kombu clean with a cloth; cut sheeting lengthwise into 3-inch pieces. Place kombu in a large saucepan over medium-high heat; cover with 2 quarts cold water. Heat mixture to 180° or until tiny bubbles form around edge (do not boil). Reduce the heat to medium-low, and simmer 20 minutes. Remove from heat; discard kombu. Stir in bonito and ginger; let stand 10 minutes or until bonito sinks. Strain through a cheesecloth-lined colander over a bowl; discard solids.

2. Wipe pan clean. Return broth to pan; bring to a boil. Remove from heat. Stir in mushrooms; let stand 20 minutes. Strain mixture through a cheesecloth-lined colander over a bowl, reserving mushrooms and broth. Wipe pan clean. Return broth to pan; bring to a simmer. Coarsely chop mushrooms.

3. Cook noodles according to package directions; drain. Cut onions into 1-inch pieces; cut each piece in half lengthwise. Cut onion pieces lengthwise into thin strips. Combine sugar, soy sauce, and vinegar in a small bowl, stirring well. Add shrimp to broth; cook 1 minute. Stir in mushrooms; cook 30 seconds. Remove from heat; stir in vinegar mixture. Place about 1 cup noodles in each of 4 bowls; top with 2 cups broth mixture. Divide onion strips evenly among bowls.

Nutritional Information
Calories:429
Fat:3g (sat 0.5g,mono 0.4g,poly 1.2g)
Protein:28.9g
Carbohydrate:65.5g
Fiber:2.2g
Cholesterol:147mg
Iron:4.3mg
Sodium:994mg
Calcium:74mg

SS Recipes

Teriyaki Pork and Pineapple

RECIPE

This sweet-salty marinade is excellent for almost any tender cut of meat that's cubed and skewered chicken breasts or thighs, or beef tenderloin or sirloin. Reducing the marinade concentrates its flavor and helps it stick to the kebabs. Although we usually marinate in zip-top plastic bags, we recommend using a bowl for this recipe so it's easier to scoop out the pork and pineapple with a slotted spoon. Serve over white and wild rice pilaf.

Yield
4 servings (serving size: 3 kebabs)

Ingredients
1/2 cup mirin (sweet rice wine)
1/2 cup sake (rice wine)
1/4 cup low-sodium soy sauce
1 pound pork tenderloin, trimmed and cut into 24 pieces
24 (1-inch) pieces red onion (about 1 medium)
24 (1-inch) cubes pineapple (about 12 ounces)
Cooking spray

Preparation
1. Combine first 3 ingredients in a small saucepan; bring to a boil over medium-high heat. Cook until reduced to 2/3 cup (about 10 minutes). Remove from heat; cool completely.

2. Combine cooled marinade and pork in a medium bowl. Cover and marinate in refrigerator 2 hours.

3. Prepare grill to medium-high heat.

4. Remove pork from bowl with a slotted spoon, reserving marinade. Place marinade in a small saucepan; bring to a boil. Reduce heat, and simmer 5 minutes. Cool slightly.

5. Thread 2 pork cubes, 2 red onion pieces, and 2 pineapple cubes alternately onto each of 12 (8-inch) skewers. Lightly coat kebabs with cooking spray. Place kebabs on a grill rack coated with cooking spray; grill 3 minutes on each side or until done, basting frequently with marinade.

Nutritional Information
Calories:289 (17% from fat)
Fat:5.4g (sat 1.8g,mono 2g,poly 0.5g)
Protein:24.4g
Carbohydrate:24.6g
Fiber:1.1g
Cholesterol:65mg
Iron:1.9mg
Sodium:580mg
Calcium:23mg

SS Recipes

Miso-Garlic Broiled Eggplant

RECIPE

Miso, garlic, and crushed red pepper give this dish an intense flavor. Serve this as an appetizer or side.

Yield
4 servings

Ingredients
1/4 cup mirin (sweet rice wine)
3 tablespoons yellow miso (soybean paste)
2 teaspoons grated peeled fresh ginger
1 teaspoon dark sesame oil
1/2 teaspoon crushed red pepper
2 garlic cloves, minced
4 Japanese eggplants, cut diagonally into 1/2-inch-thick slices (about 1 pound)
Cooking spray
1 tablespoon sesame seeds
1/4 cup thinly sliced green onions

Preparation
Preheat broiler.

Combine first 6 ingredients, stirring with a whisk. Arrange eggplant slices on a baking sheet coated with cooking spray. Spread mirin mixture evenly over the eggplant slices, and sprinkle with sesame seeds. Broil 8 minutes or until topping is golden. Place eggplant slices on a platter, and sprinkle with onions.

Nutritional Information
Calories:115 (26% from fat)
Fat:3.3g (sat 0.5g,mono 1.1g,poly 1.5g)
Protein:3.3g
Carbohydrate:16.1g
Fiber:4g
Cholesterol:0.0mg
Iron:1.1mg
Sodium:475mg
Calcium:46mg

SS Recipes

Miso-Marinated Skirt Steak

RECIPE

Skirt steak is a flavorful cut but tends to be tough; here, sake acts as a tenderizer. To easily trim the fat, roll up steak jelly-roll fashion. Use a sharp knife to slice away the fat as you unroll the steak.

Yield
4 servings (serving size: 3 ounces steak)

Ingredients
1 cup sake
1/4 cup chopped green onions
2 tablespoons brown sugar
2 tablespoons miso
2 tablespoons rice wine vinegar
1/4 teaspoon freshly ground black pepper
2 garlic cloves, minced
1 (1-pound) skirt steak, trimmed
Cooking spray

Preparation
Combine first 7 ingredients in a blender; process 1 minute or until onions are finely chopped. Transfer sake mixture to a large zip-top plastic bag. Add steak to bag; seal. Marinate in refrigerator at least 2 and up to 8 hours, turning occasionally.

Remove steak from bag, reserving marinade. Pat steak dry with paper towels. Heat a large nonstick skillet over medium-high heat. Lightly spray both sides of steak with cooking spray. Add steak to pan; cook 1 minute on each side or until browned. Remove steak from pan; keep warm. Add reserved marinade to pan, and cook 4 minutes or until thick and deep brown in color, stirring constantly. Return steak to pan, turning to coat. Cook 2 minutes or until desired degree of doneness. Let steak stand 5 minutes. Cut steak diagonally across grain into thin slices.

Nutritional Information
Calories:315 (31% from fat)
Fat:10.8g (sat 4.1g,mono 5.3g,poly 0.7g)
Protein:23.9g
Carbohydrate:13.4g
Fiber:0.9g
Cholesterol:51mg
Iron:3mg
Sodium:391mg
Calcium:35mg

SS Recipes

Japanese-style One-pot Supper

RECIPE

Prep and Cook Time: about 20 minutes. Notes: Look for dried bean-thread noodles, mirin (sweet sake or rice wine), and Sriracha (Southeast Asian hot chile sauce) in the Asian section of the supermarket.

Yield
Makes 4 servings

Ingredients
3 ounces dried bean-thread noodles (saifun or cellophane noodles; see Notes)
5 cups reduced-sodium chicken broth
1/2 cup mirin (see Notes) or cream sherry
1/4 cup soy sauce
1 tablespoon sugar
3 to 5 thin slices peeled fresh ginger
12 ounces boned, skinned, chicken thigh meat, trimmed of fat and cut into 1-in. chunks
1 small red bell pepper, seeded, stemmed, and cut into thin slices
4 ounces sugar snap or snow peas
4 ounces button mushrooms, sliced
8 ounces firm tofu, drained and cut into 1-in. cubes
3 green onions (green and white parts), cut into 1-in. lengths
Sriracha (see Notes)

Preparation
1. In a small bowl, soak bean-thread noodles in boiling water until soft, about 5 minutes. Drain and cut into 6- to 10-in. lengths.

2. In a 5- to 6-qt. pot or a 12-in. frying pan (with sides at least 2 in. high), bring broth, mirin, soy sauce, sugar, and ginger to a boil over high heat. Reduce heat and simmer, covered, 5 minutes.

3. Arrange noodles, chicken, bell pepper, peas, mushrooms, tofu, and green onions in separate piles in the pot. Cover and simmer, without stirring, until chicken chunks are no longer pink in the center (cut one to test), about 5 minutes. Set pot on the table so people can serve themselves, with Sriracha on the side.

Note: Nutritional analysis is per serving.

Nutritional Information
Calories:363 (15% from fat)
Protein:28g
Fat:5.9g (sat 1.3)
Carbohydrate:42g
Fiber:2.5g
Sodium:1827mg
Cholesterol:71mg

SS Recipes