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The Asian diet has long been touted as one of the most healthful in the world, and in this new collection, Ying Chang Compestine skillfully incorporates key ingredients that are the hallmark of the Asian food pyramid. These foods not only enhance flavor but also promote health.
From ginseng and soy to garlic and green tea, home cooks can create colorful and creative meals that pack a powerful health benefit.
|Publisher:||Penguin Publishing Group|
|Product dimensions:||7.50(w) x 9.24(h) x 0.82(d)|
About the Author
Ying Chang Compestine teaches cooking at the Boulder Heart Institute and at various cooking schools across the country. She is a frequent contributor to Cooking Light magazine and she appears regularly on the Discovery Channel.
Makes 5-1/2 cups
In China, soup is not served as a course. It's intended to be a beverage consumed with the meal. The Chinese believe that cold drinks are harmful to your digestive system. This flavorful, light soup will accompany your other dishes well. The ginseng in the soup is considered to have calming and cleansing effects.
2 tablespoons canola oil
2 tablespoons 1/4-inch fresh ginger chunks
6 cloves garlic, minced
1 medium onion, cubed
1 pound boneless, skinless chicken breasts, cut into 1-inch chunks
3 cups spring water
6 cups canned low-sodium, low-fat chicken broth
2 whole or sliced American ginseng roots (about 1/2 ounce) or 4 ginseng tea bags
3 cups fresh or frozen whole-kernel corn
Salt and white pepper to taste
Heat a nonstick wok or skillet over medium heat and coat it with the oil. Add the ginger, garlic, and onion and sauté until fragrant, 1 to 2 minutes. Add the chicken and sauté until the chicken browns slightly, 2 to 3 minutes.
In a big pot, bring the water and chicken broth to a boil. Add the chicken mixture, ginseng, and corn. Bring to a second boil. Reduce the heat and simmer for 20 minutes. Season with salt and pepper. Remove ginseng tea bags, if using. If using ginseng root, eat as desired.
BEEF, ORANGE, AND SPINACH SALAD
Makes 4 to 6 servings
This salad is a good choice for a busy weekday night. You can put everything together in less than 10 minutes. The garlic's and ginger's yang balances the vegetables' yin.
3/4 pound lean roasted beef, leftovers or from the deli
3 oranges, peeled and segmented
1/2 pound fresh young spinach leaves
1/4 cup chopped fresh chives
3 cloves garlic, finely minced
1 teaspoon minced fresh ginger
1 tablespoon olive oil
1 tablespoon garlic-flavored rice vinegar
Thinly slice the beef and set aside.
In a large salad bowl, gently mix the oranges, spinach, chives, garlic, ginger, oil, and rice vinegar.
Divide the salad among 4 to 6 serving plates. Top with the beef.
RICE PUDDING WITH ALMOND AND COCONUT
Makes 6 to 8 servings.
There are many variations of rice pudding. This simple, luscious one is my favorite. If you are in a hurry, use leftover or instant rice.
1 cup white rice
2 teaspoons minced fresh ginger
6 cups soymilk
2 cups reduced-fat, unsweetened coconut milk
1/2 teaspoon ground cinnamon
Honey to taste
1/2 cup sliced almonds, toasted
1/2 cup golden raisins
Rinse the rice thoroughly with cold water.
Put the rice, ginger, and soymilk in a large heavy pot. Bring to a boil. Reduce the heat to low; partially cover the pan. Simmer, stirring occasionally, for 40 minutes.
Stir in the coconut milk, cinnamon, and honey. Simmer until the pudding turns into thick porridge, about 10 minutes.
Top with almonds and raisins. Serve warm or cold.
Copyright © 2002 by Ying Chang Compestine.