Four Low-Fat recipes (Asian)

[Guest guest]

Four low-fat recipes from one of the Vegetarian Times Cookbooks. I have

included the condiment recipe for part of the Thai Potato Curry recipe.

 

JoAnn

 

* Exported from MasterCook *

 

Coconut Pancakes

 

Recipe By : Vegetarian Times Low- Fat & Fast Asian

Serving Size : 6 Preparation Time :0:00

Categories : Asian Desserts

Lowfat Pancakes

 

Amount Measure Ingredient -- Preparation Method

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1 cup all-purpose flour

1/2 teaspoon cinnamon

1/4 teaspoon cardamom

1 teaspoon baking powder

1 tablespoon dark brown sugar

1/4 cup coconut milk

1 1/3 cups water

5 tablespoons golden raisins

1 tablespoon coconut -- shredded

1 tablespoon canola oil

Or vegetable oil

 

In a medium bowl, blender, or food processor, mix together the flour,

cinnamon, cardamom, baking powder, and sugar. Stir in the coconut milk

and water and blend until very smooth.

 

With a knife or in a food processor, mince together the raisins and

coconut shreds and set aside.

 

Heat 1/2 teaspoon of the oil in an 8 inch non-stick skillet over medium

high heat. When the oil is almost smoking, pour in 1/4 cup of the batter

and tilt to coat the pan thoroughly. Cook until golden brown, about 1

minute. Flip the pancake over and cook until light brown, about 30

seconds. Remove from the pan and repeat until you have used all the

batter. (The pancakes can be kept warm in a warm oven.)

 

Serve the pancakes with a sprinkling of the raisin-coconut mixture.

Makes 6 servings.

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Per Serving: 127 calories; 2 g protein; 3 g fat; 23 g carbohydrate; 0

cholesterol; 3 mg sodium; 1 g fiber

--

Recipe from Vegetarian Times Low-Fat & Fast Asian, page 175, ISBN

0-02-861983-8

Posted to Veg-Recipe 5/99 by JoAnn Pellegrino

 

 

 

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* Exported from MasterCook *

 

Pineapple, Cucumber, & Mung Bean Sprout Salad

 

Recipe By : Vegetarian Times Low-Fat & Fast Asian

Serving Size : 1 Preparation Time :0:00

Categories : Asian Lowfat

Salads

 

Amount Measure Ingredient -- Preparation Method

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1 medium pineapple -- cored and peeled

1 medium cucumber -- peeled and seeded

8 ounces mung bean sprouts -- fresh

1 hot, green chili pepper -- seeded and minced

up to 2 hot chile peppers, or to taste

2 tablespoons lime juice

1/4 teaspoon cayenne pepper

up to 1/2 tsp cayenne, or to taste

1 tablespoon canola oil

Or vegetable oil

2 tablespoons pineapple juice

1 pinch salt

2 tablespoons fresh mint -- chopped

 

Pineapple should be chopped into 1 1/2 inch cubes (about 3 cups).

Cucumber should be chopped into 1 inch pieces (about 1 cup).

Mung bean sprouts should equal about 3 cups.

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Place the pineapple, cucumber, and beasprouts in a large bowl. In a

separate small mixing bowl, whisk together all of the remaining

ingredients using 1 tablespoon of the mint. Add to the pineapple mixture

and toss gently but thoroughly. Top with the remaining mint and serve

immediately or refrigerate before serving. Makes 6 to 8 servings.

--

Per serving: 84 calories; 2 g protein; 3 g fat; 15 g carbohydrates; 0

cholesterol; 43 mg sodium; 2 g fiber

--

Recipe from Vegetarian Times Low-Fat & Fast Asian, page 159, ISBN

0-02-861983-8

Posted to Veg-Recipe 5/99 by JoAnn Pellegrino

 

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* Exported from MasterCook *

 

Thai Green Curry Paste

 

Recipe By : Vegetarian Times Low-Fat & Fast Asian

Serving Size : 1 Preparation Time :0:00

Categories : Asian Condiments

Lowfat Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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2 teaspoons lemon zest

2 tablespoons cilantro -- chopped

1 large garlic clove

1 medium shallot -- roughly chopped

1 small hot green chile -- seeded and chopped

1 teaspoon ground ginger

1/2 teaspoon freshly ground black pepper

1/2 teaspoon salt

1/4 teaspoon ground nutmeg

1 tablespoon vegetable broth

1 teaspoon canola oil

Or vegetable oil

 

This recipe is for a condiment used in the Thai Potato Curry recipe.

--

Place all of the ingredients in a blender or food processor and process

to a coarse paste. Store, covered, in the refrigerator for up to 1 week.

Makes about 1/3 cup.

--

Per Teaspoon: 4 calories, 0 g protein; 0.3 g fat; 0 g carbohydrates; 0

cholesterol; 83 mg sodium; 0 g fiber

--

Recipe from Vegetarian Times Low-Fat & Fast Asian, page 41, ISBN

0-02-861983-8

Posted to Veg-Recipe 5/99 by JoAnn Pellegrino

 

 

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* Exported from MasterCook *

 

Thai Potato Curry

 

Recipe By : Vegetarian Times Low-Fat & Fast Asian

Serving Size : 6 Preparation Time :0:00

Categories : Asian Lowfat

Vegetarian

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 teaspoons canola oil

Or vegetable oil

1 large onion -- chopped

2 1/2 teaspoons Thai Green Curry Paste -- prepared or homemade

1 pound red potatoes -- cut in 1/2 " cubes

1/3 cup coconut milk

1/2 cup vegetable broth

1 cup tomatoes, canned -- plus juice

(canned whole tomatoes)

1 tablespoon lime juice

1 tablespoon fresh basil -- chopped

3 cups cooked rice -- hot

**Optional**

prepared sambal oelek*

 

In a large wok, or skillet, heat the oil over medium high heat. Add the

onion and cook until golden, 5 to 7 minutes. Add the curry paste and

stir fry 1 minute. Add the potatoes and toss well to coat. Stir in the

coconut milk and broth.

 

Using your hands, lightly crush the tomatoes, add tomatoes and juice to

the wok. Cover and simmer until the potatoes are tender, 15 to 20

minutes. Stir in the lime juice and basil. Serve over rice with sambal

oelek if desired. Makes 6 servings.

 

* Sambal oelek, your basic sambal, can be found in Indonesian and some

Chinese markets. Sambal is a condiment or side dish popular in

Malaysian, Indonesian, and Sri Lankan cooking. Almost always contains

chili peppers, brown sugar, and salt, although there are many variations

that include other spices & herbs.

--

Recipe from Vegetarian Times Low-Fat & Fast Asian, page 40, ISBN

0-02-861983-8

Posted to Veg-Recipe 5/99 by JoAnn Pellegrino

 

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