Diet, what we eat and how it is prepared, has been identified as an important factor in all the diseases and conditions that contribute to premature illness and death in minorities. All the recipes selected for Healthy Recipes from Around the World (Asian), are popular ethnic dishes that have been modified by registered, licensed dietitians to reduce fat, sugar and/or sodium content. All recipes have been taken from cookbooks produced by agencies funded by the Ohio Commission on Minority Health. Enjoy!

Quick Chicken Vegetable Soup

Marinated Vegetables

Fragrant Garlic Noodles

Laotian Steamed Fish

Stir Fried Curry Chicken

Cassava Cake

Bistek Pinoy

Stir Fry Chinese Vegetable

QUICK CHICKEN VEGETABLE SOUP

Serving Size:  ¾ cup     

Yield:  4 servings        

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 Sodium:      427 mg       Calories:  175      Fat::   1 gram    Cholesterol:    34 mg

1. In saucepan combine water, undrained tomatoes, carrot, onion, green pepper, bouillon, granules, thyme, sage, and pepper.

2. Bring to a boil.

3. Cover, simmer for 15 minutes or until vegetables are tender.

4. Stir in chicken, heat through.

Serving Size:  ½  cup     

Yield:  4 servings

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 Sodium:    20 mg         Calories:     57              Fat:     3.5 gram           Cholesterol:     0 mg

1. In medium saucepan bring water to a boil.  Cook broccoli, cauliflower, carrots and celery for 5-6 minutes.  Drain vegetables in a colander and rinse under cold water.  Place vegetables in a medium mixing bowl with green pepper and scallions.

2. In small pan, combine apple juice, oil, garlic and caraway seeds.  Bring to boil over medium-high heat.  Remove from heat and allow to cool. 

3. Pour cooled marinade over vegetables; toss well.  Cover with plastic wrap and marinate overnight in refrigerator to allow flavors to blend and develop.

 Courtesy of the Ohio Commission on Minority Health Opening the Door to Good Health Cookbook           

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Cook the noodles in a medium pot of boiling water for about 3 minutes and drain.  In the meantime, in another pot, heat the oil and add the garlic, cooking until light brown.  Remove pot from heat.  Toss the noodles with two tablespoons of hot garlic oil and oyster sauce on low heat, add sliced roast pork and green onions and mix until evenly distributed.  Par boiled or microwaved vegetables can be added to the dish or served as a side dish.  Toss the vegetables with 1 tablespoon of garlic oil to taste.

Courtesy of the Ohio Commission on Minority Health              

Laotian Steamed Fish

Serving Size:  4 oz.          

Yield:  4 servings       

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 Sodium:     339 mg        Calories:   124      Fat::    1.1 gram     Cholesterol:     61 mg

1. Clean fish, add all ingredients mentioned above for seasoning.

2. Set in the refrigerator for an hour to marinate it.

3. Add enough water and heat until done.

4. Serve hot with glutinous rice.

5. Side dish with your favorite steamed vegetable.

 Courtesy of the Ohio Commission on Minority Health Asian Festival Cookbook       

Stir Fried Curry Chicken

Yield:  4 servings

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Marinate chicken breast with ½ tsp. Salt, 1 tsp. curry powder, and 1 tsp. Low fat cooking oil for at least one hour, preferably overnight in refrigerator.  Cut carrots into round thin pieces.  Coat the chicken pieces with 1 tsp. flour.  Heat 1 Tbsp. oil in the wok.  Add onion to the wok and stir until fragrant, then add marinated chicken.  Add curry powder (more or less, according to your taste preference) and cook chicken until it is almost done.  Add red and yellow pepper strips, season with salt according to taste.  Cook for one more minute.  If the chicken sticks to the wok, add 1-2 Tbsp. of low-salt, low-fat chicken broth or water.  Serve over white rice.

 Courtesy of the Ohio Commission on Minority Health 

Cassava Cake

Serving Size:  2 oz.

Yield:  20 servings

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1. Mix all ingredients together well.

2. Pour into a non-stick cake mold.

3.  Bake at 350 degrees for one half hour.

4.  Check to make sure cake is done.

5.  Switch to broil for 5 minutes or until golden brown on top.

6.  Cool it and cut into small pieces for servings.

 Courtesy of the Ohio Commission on Minority Health Asian Festival Cookbook          

Bistek Pinoy

Serving Size:  3 oz.

Yield:  4 servings

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 Sodium:   222 mg       Calories:    205      Fat::    8.5 gram    Cholesterol:    64 mg

1.  Slice beef thinly across the grain.

2.  Marinate in lemon juice, soy sauce, and pepper for 1-2 hours.

3.  Heat oil in a skillet and stir fry onions until just brown.  Set aside.

4.  Drain marinated beef and stir-fry.

5.  Pour marinade on beef, simmer in covered skillet until meat is tender.

6.  Add a little water if needed to maintain about a cup of sauce.

7.  Garnish with lemon wedge.

 Courtesy of the Ohio Commission on Minority Health Asian Festival Cookbook

Stir Fry Chinese Vegetable

Serving Size:  3 oz.

Yield:  4 servings

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In a wok, heat vegetable oil on medium high heat.  Put all main ingredients in wok and stir fry for one minute, add stir fry sauce and toss for three minutes or until it is cooked.

Courtesy of the Ohio Commission on Minority Health Asian Festival Cookbook