Recipes: East Meets West--An Oriental Feast

the recipes

october 97

East Meets West--An Oriental Feast

Pickled Cucumber and Celery Salad

(makes 4 servings)

3	tender ribs of celery (from close to the center of the stalk), leaves removed, diced on the diagonal into 1/2-inch pieces
1	cucumber, about 1/2 pound (225 g), peeled and sliced very thin
1	tablespoon (15 ml) low-sodium soy sauce
1	tablespoon (15 ml) rice wine vinegar
1	tablespoon (15 ml) canola oil
1	garlic clove, minced
1/4	teaspoon (1.25 ml) salt (optional)
1/8	teaspoon (0.625 ml) crushed red pepper flakes, or to taste
3	drops sesame oil

1.	Combine the celery and cucumber in a bowl. (Note--if you have to use tougher outer ribs of celery, first remove stringy portions, then blanch in simmering water for a minute; drain and refreshen under running cold water. Drain again)
2.	In a small cup, whisk together the soy sauce, vinegar, oil, garlic, salt (if using), and red pepper flakes. Toss dressing with vegetables and refrigerate for 10 minutes.
3.	Before serving sprinkle with sesame oil; toss again. Divide between 4 salad plates.

Per serving:	47 calories (66% calories from fat), 1 g protein, 4 g total fat (0.3 g saturated fat), 3 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 178 mg sodium
Exchanges:	1 fat

(makes 4 servings)

1	pound (450 g) sirloin of lamb, fat removed, thinly sliced

Marinade:
2	tablespoons (30 ml) fresh lemon juice
1	tablespoon (15 ml) finely minced fresh ginger
2	garlic cloves, minced
2	tablespoons (30 ml) low-sodium soy sauce
1	large egg white
2	tablespoons (30 ml) cornstarch
1/8 to 1/4	teaspoon (1.25 to 2.5 ml) crushed red pepper flakes (optional)

2	cups (370 g) instant rice, cooked in an equal amount of water according to package directions vegetable oil cooking spray
1	garlic clove minced
2	scallions, white part and 3 inches (7.5 cm) green, thinly sliced
4	ounces (120 g) sliced mushrooms
6	ounces (180 g) snow peas, strings removed
2	tablespoons (30 ml) dry sherry or Chinese cooking wine
1/2	cup (118 ml) low-sodium canned beef broth, fat removed
6	ounces (180 g) mung bean sprouts
1/4	teaspoon (1.25 ml) sesame oil
	Sprigs of fresh cilantro, chopped

1.	Place the lamb in a shallow dish. In a small measuring cup, combine the marinade ingredients, whisking until well combined. Pour over lamb, stir, and set aside while you prepare the vegetables and remaining ingredients.
2.	Prepare the rice and set aside. Keep warm.
3.	Spray a large nonstick skillet or wok with the cooking spray; place over high heat until pan sizzles when tested with a few drops of water. Add the garlic, scallions, and the lamb with marinade. Stir-fry for 2 minutes until lamb is browned.
4.	Add the mushrooms and snow peas. Stir-fry for 1 minute. Add the sherry and beef broth; stir until sauce thickens.
5.	Just before serving, stir in the bean sprouts and sesame oil. Stir-fry for 1 minute.
6.	Divide the rice between 4 plates (we like to use large shallow soup or pasta bowls) and top with 1/4 of the lamb-vegetable mix. Garnish with chopped cilantro. Serve immediately.

Per serving:	412 calories (14% calories from fat), 32 g protein, 7 g total fat (2,8 g saturated fat), 53 g carbohydrate, 3 g dietary fiber, 75 mg cholesterol, 406 mg sodium
Exchanges:	3 lean meat, 3 carbohydrate (3 bread/starch), 1 vegetable

(makes 4 servings)

2	red or green bartlett pears, 1 pound (450 g) total, cut in half lengthwise, cored and peeled
	juice of 1 lemon
	ground cinnamon, to taste
	ground ginger, to taste
1	tablespoon (15 ml) dry sherry or port
1	cup (250 ml) water
1/4	teaspoon (2.5 ml) vanilla extract
1	cup (250 ml) vanilla fat-free, no sugar added frozen yogurt

1.	Place the pear halves in a single layer in a microwave-safe dish. Sprinkle with lemon juice and fill the cored center of each pear with 3/4 teaspoon (3.7 ml) of the sherry or port. Sprinkle the pears with cinnamon and ginger. Combine the water and vanilla extract; pour around the pears.
2.	Cover with plastic wrap, venting at one edge. Microwave on HIGH power for 3 to 4 minutes. Uncover carefully and test with the point of a sharp knife to see if pears are soft, but still hold their shape. If not quite done, recover and cook for another 30 seconds at a time until done. (Since microwave ovens differ in their wattage, your cooking time may differ.)
3.	Place each pear half in a dessert dish. Stuff the core with 1/4-cup scoop of frozen yogurt. Serve immediately.

Per serving:	110 calories (3% calories from fat), 2 g protein, trace total fat (0 saturated fat), 26 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 25 mg sodium
Exchanges:	2 carbohydrate (1 bread/starch, 1 fruit)