Tag Archives: low calorie

Tangelo Stir Fry with Scallops and Forbidden Rice

Tangelo is a tasty citrus fruit that is a cross between orange and tangerine, and pairs very nicely with “Ocean Candy” (my nickname name for scallops!)  If you cannot find tangelos, substitute with either fresh orange or tangerine zest and juice, or even combine the two.

Grape seed oil is excellent for use in high temperature cooking techniques like stir-fry. Forbidden rice is black rice and is usually pretty easy to find (see notes below).

INGREDIENTS:

1 dozen  Scallops, large, fresh, cleaned

.5 tsp Canola oil

1 tsp Grape seed oil

3 tb Tangelo juice, fresh squeezed

1 tb Vinegar, rice

1 tb Vinegar, red wine

1 tb Tamari or soy sauce, low sodium, gluten-free

1.5 tsp Sugar, brown

1 tb Tangelo zest

1 tsp Chile-garlic paste

2 cloves Garlic, minced

1tb Ginger, fresh, peeled and minced

3/4 cup Zucchini, with skin, cut in half then sliced on bias

3/4 cup Summer squash, cut in half, then sliced on bias

1 large Carrot, peeled, cut in half, then sliced on bias

4 each Water chestnuts, cubed

1/2 cup Forbidden rice (black rice)

1 cup Water

1 tb Green onion, chopped

PREPARATION:

In small bowl, mix the tangerine juice with the Hoisin sauce, vinegar, soy sauce, sugar, and chili-garlic paste. In another small bowl, combine the tangerine zest with the chopped garlic and ginger.

Bring water to boil in small pot. Add black rice, stir briefly, cover and simmer until all water is absorbed, about 18-25 minutes. Stir in chopped green onion.

Lightly spray a large, heated pan with the canola oil. Add scallops in single layer and cook on high heat with out stirring until they are golden on bottom, about 2-3 minutes. Flip and cook until scallops are firm, about 1 ½ minutes longer. Transfer to a plate.

Add grape seed oil to a very hot wok along with Tangerine zest mixture cook until fragrant, about 20 seconds. Add the carrot and stir-fry for about 2 minutes. Add the zucchini, squash and water chestnuts  to carrot and stir-fry until crisp-tender, about 3 more minutes. Stir tangerine sauce and add to wok; cook sauce until slightly thickened, about 30 seconds. Add scallops to the wok, stirring just until heated through. Toss veggies and Scallops in Tangelo Sauce. Serve scallops and vegetables on top of forbidden rice.

TIP: Only use water, not vegetable stock, when cooking black rice- it will have a much better, lighter taste. Do not season black rice until after it has finished cooking. While rather easy to find it imported from China (where it originated), I recommend searching out for black rice from the United States or Italy (“Riso Bello” brand, “Venere” rice from Italy is my personal favorite).

YIELD: 4 servings


Basic Vegetable Stock

Basic Vegetable Stock

A Healthy Kitchen Essential- always have some on hand!

INGREDIENTS:

1 tablespoon Oil

4 large Carrots with tops, washed, rough chopped

8 medium Celery stalks, washed, rough chopped

2 large Onions, peeled, rough chopped

2 large Leeks, washed, trimmed, rough chopped

3 medium Garlic cloves, sliced

1 cup Wine, white (or substitute water)

3/4 cup Parsley stems

5-7 sprigs Thyme, fresh

2 each Bay leaves

8-10 each Peppercorns, white, whole

15-18 cups Water, cold, filtered

PREPARATION:

Heat oil in a large stockpot on medium-low heat. Add the carrot, celery, onion, leeks and garlic to pot, stir a few times; cover pot with a lid to sweat the vegetables (about 5-8 minutes).

Turn heat up to medium. Add white wine and reduce it by half, while stirring the vegetables.

Add the cold water to vegetables (water should reach 2-3 inches above vegetables; adjust water amount accordingly).  Turn heat up to high and to the pot add the parsley, thyme, bay leaves, and peppercorns. When stock is to a boil, reduce heat and let simmer until proper flavor is achieved, usually about 40-55 minutes. While simmering, DO NOT STIR STOCK.

Strain stock and cool. Label date and refrigerate. Keeps two weeks in refrigerator; two months in freezer.

YIELD: about a gallon of stock

Tip: Try to use organic vegetables whenever possible to increase the nutrient content, as well as the good flavor.

Tip: Fill ice cube trays with cooled stock and freeze. Keep frozen stock cubes in labeled and dated containers in the freezer- that way you always have stock in measured portions ready for use.

Tip: Use stock in place of place water when cooking grains, vegetables, sauces and soups for an extra boost of flavor.

Tip: Carrot top greens are loaded with nutrients and are a great inclusion in your stock. If you cannot find carrots with tops, you can still make stock using carrots without tops.


Carrot Soup with Orange and Tarragon

Sweet and savory, plus great for the waistline!

INGREDIENTS:

1 tablespoon  Olive oil

1 pound Carrots

¾ cup  Onion, chopped

¼ cup Ginger, chopped

3 medium Garlic cloves, chopped

3 cups Vegetable stock

1/4 cup Orange juice, fresh squeezed

2 tablespoons Wine, white, dry

2 teaspoons Tarragon, fresh, chopped

1 tseaspoon Thyme, fresh, chopped

Pinch Salt

Pinch Pepper, white

PREPARATION:

Add oil to medium pot and heat on medium-high flame.  Add carrot, onion, ginger and garlic and sauté until onion is soft.  Add stock; bring to boil. Reduce heat and simmer until carrots are tender.

Puree soup in batches in blender until very smooth.  Return to pot. Stir in orange juice, wine, chopped tarragon, thyme, salt and white pepper and simmer 5 minutes to blend flavors.

Garnish with sprigs of tarragon.

Soup can be served either hot or chilled.

YIELD: 8 servings

SERVING: 1 cup


Miso Soup

This soup is low in calories (50 per serving) and big in flavor.

INGREDIENTS:

¼ cup  Hijiki seaweed, dried

7 cups Water

1 cup Tofu, firm, diced

¾ teaspoons Garlic, minced

¾ teaspoon Ginger, fresh, minced

1 large  Scallion, chopped

1 ½ cups  Chinese cabbage or bok choy, thinly sliced

3 tablespoons Miso paste, red

3 tablespoons Tamari or soy sauce (wheat-free)

PREPARATION:

In a small bowl soak the seaweed in ½ cup of the water for about 5 minutes; drain. Divide hijiki and tofu among 9 serving bowls.

Bring remaining 6 ½ cups water to a boil in a medium pot; add ginger and garlic and simmer about 3 minutes. Add scallions and greens and cook 1 minute longer.

Remove pot from heat. Add miso and tamari sauce and stir gently to dissolve the miso. Let soup rest 3 minutes, then gently stir again and then pour the soup into the prepared bowls and serve immediately.

Variation: Add ½ cup thinly sliced mushrooms to soup along with the greens and scallions.

Makes 9 servings

SERVING SIZE: 1 cup


Very Veggie Asian Rolls

Here raw cauliflower replaces traditional white rice- a delicious, and super nutritious, substitution.

INGREDIENTS
5 sheets Seaweed, Nori, dried
3 cups Cauliflower, fresh, rinsed
1 tablespoon Vinegar, rice
1 tablespoon Mirin (sweet rice wine)
1 tablespoon + as needed  Water
½ tablespoon Sugar
2 tablespoon Sesame seeds, white
1 cup Carrots, peeled, cut matchstick
1 cup Cucumber, peeled, seeded, cut matchstick
1 cup Sprouts, alfalfa, fresh
¾ cup Avocado, fresh, cut wider matchstick
1/8 cup Ginger, pickled
4 tablespoons Tamari (or soy sauce), low sodium, gluten-free
To taste  Wasabi

PREPARATION:
In food processor, chop cauliflower until pieces are the about size of grains of rice; transfer to large bowl.  In a small bowl, whisk to combine vinegar, mirin, sugar and 1 tablespoon of water; mix in sesame seeds; pour vinegar mixture onto cauliflower and toss to combine.

Lay a Nori sheet out flat on a sushi roll mat. Wet edges of Nori sheet with a small amount of water. Spread a thin layer of cauliflower over sheet, leaving only about an inch of Nori on one edge uncovered. Lay carrot, cucumber, sprouts and avocado out in center of filling, making sure to extend filling slightly out on each end. Carefully roll sushi with mat up to uncovered end. Wet the uncovered Nori edge with water and press to seal shut.

Wet a sharp knife with a damp cloth. Cut roll into 8 pieces, continually wetting knife in between slicing.

Garnish: Serve with wasabi, ¾ tsp soy sauce, and a few pieces of pickled ginger

Makes 5 servings

SERVING SIZE: 1 roll/ 8 pieces


Baked Taro Chips

Baked Taro Chips with Onion Dip on Radicchio

Baked Taro Chips
A healthier version of the Hawaiian snack favorite.  If you cannot obtain fresh taro root, you can substitute with white or sweet potatoes.

Serve with Onion Dip.

INGREDIENTS:

5 each  Taro root, small, fresh

5 cups  Water

¼ cup Vinegar, white

as needed Spray oil

PREPARATION:

Peel taro root and slice very thinly on a mandolin. Place in bucket with water and white vinegar, and soak for a couple of hours.

Preheat oven to 325 degrees. Rinse soaking taro chips; dry with towel. Place in large bowl and toss with salt, pepper, paprika. Lay chips out on baking sheet sprayed with oil and bake for about 10-12 minutes, making sure to flip chips halfway through cooking.

Hawaiian Patter with Veggie Rolls, Baked Taro Chips with Onion Dip, Sweet Potato Curry Yogurt Salad