Asian Week - Thursday Night

Epicure's Steamed Teriyaki Salmon with Spinach

Ingredients

• 4 – 4 - 6 oz (112 - 170 g) salmon fillets
• 1 recipe Epicure's Light Teriyaki Sauce, prepared (find recipe online)
• 4 cups (1 L) fresh spinach leaves, washed and drained
• Fresh squeezed lemon juice, to taste

Instructions

1. Marinate salmon in Epicure's Light Teriyaki Sauce for a minimum of 15 minutes, or refrigerate for up to 1 hour.
2. Fill an Epicure's Eclipse® Coated Wok with about 3” (7.5 cm) of water and bring to a rolling boil. Place spinach leaves on bottom of bamboo steamer and top with salmon.
3. Cover steamer with lid and snugly place inside Epicure's Eclipse® Coated Wok. Steam salmon and spinach over boiling water for 8 - 10 minutes, or until fish flakes easily with a fork.
4. Squeeze lemon juice over salmon and spinach before serving.

Per Serving : Calories 200, Fat 8 g (Saturated 1 g, Trans 0 g), Cholesterol 60 mg, Sodium 530 mg, Carbohydrate 7 g (Fibre 2 g, Sugars 3 g), Protein 25 g.

Tip: Serving Suggestion: Serve with steamed brown rice.

Asian Week - Wednesday Night

GINGER VEGGIE STIR-FRY

 

 

 

 

Ingredients

• 1 tablespoon cornstarch
• 1 1/2 cloves garlic, crushed
• 2 teaspoons chopped fresh ginger root, divided
• 1/4 cup vegetable oil, divided
• 1 small head broccoli, cut into florets
• 1/2 cup snow peas
• 3/4 cup julienned carrots
• 1/2 cup halved green beans
• 2 tablespoons soy sauce
• 2 1/2 tablespoons water
• 1/4 cup chopped onion
• 1/2 tablespoon salt

Directions

1. In a large bowl, blend cornstarch, garlic, 1 teaspoon ginger, and 2 tablespoons vegetable oil until cornstarch is dissolved. Mix in broccoli, snow peas, carrots, and green beans, tossing to lightly coat.
2. Heat remaining 2 tablespoons oil in a large skillet or wok over medium heat. Cook vegetables in oil for 2 minutes, stirring constantly to prevent burning. Stir in soy sauce and water. Mix in onion, salt, and remaining 1 teaspoon ginger. Cook until vegetables are tender but still crisp.

Nutritional Information

Amount Per Serving - Calories: 119, Total Fat: 9.3g, Cholesterol: 0mg, Sodium: 903mg, Total Carbs: 8g, Dietary Fiber: 2.2g, Protein: 2.2g

Asian Week - Tuesday Night

KOREAN BEEF BULGOGI

Ingredients

• 1/3 cup soy sauce
• 2 tbsp honey
• 2 tbsp dark sesame oil
• 4 garlic cloves, minced
• 1/2 tsp pepper
• 500 g sirloin tip fast-fry steaks
• 2 tbsp vegetable oil
• 1/2 Savoy cabbage, thickly sliced, about 8 cups
• 4 green onions, sliced into 1 in. pieces
• 1 tbsp toasted sesame seeds

Instructions

1. Stir soy, honey, sesame oil, garlic and pepper in a large bowl. Cut steak into bite-sized strips, each about 1/4 in. thick. Stir into soy mixture until well coated. Set aside.
2. Heat a large frying pan over medium. Add 1 tbsp vegetable oil. Add cabbage and 2 tbsp water. Stir-fry until soft, about 3 min. Add onions for the last min of cooking. Remove to a large platter.
3. Increase heat to medium-high. Add remaining 1 tbsp vegetable oil to pan. Remove meat from soy mixture and stir-fry until no pink remains, 3 to 4 min. Stir in any remaining soy mixture, cabbage and onions and cook until heated through, about 1 min. Sprinkle with sesame seeds and serve over steamed rice.

Nutrients per Serving

• 374 calories, 33 g protein, 22 g carbohydrates, 18 g fat, 5 g fibre, 1313 mg sodium

TIP: Use low sodium soy sauce to decrease the sodium in this recipe.

Asian Week - Monday Night

Epicure's Pork and Pineapple Stir-fry

Ingredients

• 3 Tbsp (45 ml) cornstarch, divided
• 2 - 3 tsp (10 - 15 ml) Epicure's Asian Stir-fry Seasoning
• 1 lb (450 g) trimmed and diced pork
• 1 Tbsp (15 ml) vegetable oil
• 1 green bell pepper, cored and roughly chopped
• 1 — 14 oz (398 ml) can pineapple chunks, drained, juice reserved
• 1/2 cup (125 ml) Epicure's Chicken Bouillon, prepared

Instructions

1. Combine 2 Tbsp (30 ml) cornstarch with Asian Stir-fry Seasoning and coat pork.
2. Heat a Epicure's Eclipse® Coated Professional Frying Pan to medium-high; add oil and cook pork until no longer pink. Remove from pan with a slotted spoon.
3. Stir-fry green bell pepper 3–4 minutes; add pineapple and Chicken Bouillon. Meanwhile, whisk together remaining cornstarch and reserved pineapple juice.
4. Return pork to pan, add pineapple juice mixture and briskly stir. Bring to a simmer and cook until sauce thickens.

Per Serving : Calories 360, Fat 12 g (Saturated 3.5 g, Trans 0 g), Cholesterol 105 mg, Sodium 95 mg, Carbohydrate 23 g (Fibre 3 g, Sugars 14 g), Protein 39 g.

Tips: Preparation Tip: Use chicken or tofu instead of pork.

Serving Suggestion: Serve over warm rice or noodles.

Friday Night - Pizza Night

Homemade Pizza from Scratch

Crust #1 — Biscuit Style, With Garlic

• 3 cups flour
• 4-1/2 teaspoons baking powder
• 1 teaspoon salt
• 2 teaspoons garlic powder
• 1/4 cup melted butter
• 1 cup cold water

Combine flour, baking powder, salt and garlic powder; add butter and water, mixing with a spoon. Spread into greased 11 by 17 inch baking sheet (or two 12 inch round pizza pans) and press to fit edges. Then proceed with sauce and toppings.

Crust #2 — Yeast Bread Style

Makes two 14-inch crusts, or one 12-inch and one 16-inch crust

• 3/4 cup water
• 2 tablespoons vegetable oil
• 2 cups all purpose or bread flour
• 1/2 teaspoon sugar
• 1/2 teaspoon salt
• 2 teaspoons active dry yeast
  OR 1-1/2 teaspoons bread machine or fast rise yeast

Use bread machine at DOUGH setting, or use these instructions:
Add lukewarm water and vegetable oil to bowl. Add flour, sugar, salt and yeast. Mix by hand, then knead on floured surface. Cover; let rise in a warm, draft-free place until doubled, about 50 to 60 minutes.
Knead dough about 1 minute, then let rest 15 minutes. Then roll dough out to fit 12 or 14 inch pizza pan. Place dough into greased pan which has been sprinkled with cornmeal. Press dough into pan, forming an edge. Let dough rise in warm place for 20 to 25 minutes. Then proceed with sauce and toppings.

Pizza Sauce

• 1 can (6 ounce) tomato paste
• 1 can (2/3 cup) water
• 1 teaspoon salt
• 1 tablespoon sugar
• 1 teaspoon garlic powder
• 1 teaspoon basil
• 1 teaspoon oregano
• 1/2 teaspoon fennel seed (optional)
• 1/4 teaspoon black pepper

Combine all ingredients; spread evenly on crust (this will cover all of either crust recipe nicely). Top with desired toppings.
Then top entire pizza with 16 ounces shredded or sliced cheese (shredded works best). I recommend 8 ounces of Mozzarella and 8 ounces of either Cheddar, Provolone or Baby Swiss. Bake at 350 degrees Fahrenheit for 25 to 30 minutes or until cheese begins to brown.

Suggested Pizza Toppings

Quantities given are sufficient to cover the crust recipes above.
Sausage: Breakfast sausage (pork or turkey) is excellent—1/2 to 1 pound crumbled, cooked and drained.
Mushrooms: Pieces and stems work fine. Use one or two 4 ounce cans. Split the larger pieces if you like.
Onion: One medium, chopped.
Green Pepper: 1/2 to 1 medium, chopped. Red and yellow bell peppers work well, too!
Olives: Green stuffed olives are excellent—use up to a whole 5-3/4 ounce jar, sliced. Black (ripe) olives are good also.
Pepperoni: 3 or 4 ounces of slices is plenty. Should be put on last, right before the cheese.
Other toppings can be used also: try Canadian style bacon, ham, pineapple or whatever else you may think of. Just don’t offer me any, if you use anchovies!

Thursday Night

 

 

 

 

 

 

 

 

Ingredients

• 2 cups packaged shredded cabbage or coleslaw mix
• 3/4 cup salsa, divided
• 2 tablespoons sour cream
• 1 pound halibut, mahi mahi or tilapia fish fillets
• 1 teaspoon chili powder
• 2 teaspoons canola or vegetable oil
• 8 (6 inch) corn tortillas, warmed according to package directions
• 2 cups Shredded Cheese (I use white cheese because any of the orange cheeses contain artifical food colouring.)
• Lime wedges (optional)

Instructions

1. In a medium bowl, combine cabbage, 1/4 cup salsa and sour cream; mix well and set aside.
2. Cut fish fillets crosswise into 1/2-inch thick strips. Sprinkle chili powder over fish. Heat oil in a large nonstick skillet over medium heat until hot. Add fish (cook in 2 batches if necessary); cook 2 to 3 minutes per side or until fish is opaque in center.
3. Fill warm tortillas with fish, half the cheese, remaining 1/2 cup salsa, cabbage mixture and remaining cheese. Serve with lime wedges if desired.

Nutritional Information

Amount Per Serving  Calories: 726 | Total Fat: 41.5g | Cholesterol: 143mg

TIP: Use low fat sour cream to cut down on calories and fat!

Wednesday Night

Ingredients

3 tsp. finely minced fresh gingerroot, divided

2 cloves garlic, minced, divided

1 lb. (450 g) baby bok choy, cut in half lengthwise (any large pieces cut lengthwise into quarters)

1 red pepper, cut into thin strips

1/4 cup low sodium beef broth

1 lb. (450 g) beef flank steak, cut across the grain into thin slices

1/4 cup (your favourite) Asian Sesame Dressing

1 Tbsp. low sodium soy sauce

 

Instructions

 

HEAT large nonstick skillet on high heat. Add 1 tsp. ginger, half the garlic, bok choy and peppers; stir-fry 1 min. Stir in broth; cover. Cook 3 to 5 min. or until vegetables are crisp-tender. Transfer vegetables to serving platter; cover to keep warm.

COMBINE remaining ginger and garlic with remaining ingredients.
HEAT same skillet on high heat. Add meat mixture; stir-fry 3 to 4 min. or until meat is done. Spoon meat and sauce over vegetables.

 

Serving Suggestion - Serve with hot cooked brown rice and top with thinly sliced green onions.

Substitute - Substitute fresh or thawed frozen broccoli florets for the bok choy.

 

Quick Tip: This colourful, Asian-inspired stir-fry provides an excellent source of vitamin A from the bok choy and an excellent source of vitamin C from the red pepper.

Nutritional Information: 

serving size = 1/4 recipe (300 g)

per serving: Calories 270, Total fat 14 g, Saturated fat 4.5 g, Cholesterol 55 mg, Sodium 520 mg, Carbohydrate 9 g, Dietary fibre 2 g, Sugars 6 g, Protein 27 g, Vitamin A 60 %DV, Vitamin C 140 %DV,

Calcium 10 %DV,  Iron 25 %DV