Diet Recipes Blog

Stir-Fried Zucchini with Hoisin Sauce recipe - 75 calories

Ingredients:
2 medium zucchini (approximately 1 lb)
2 teaspoons Hoisin sauce
1 tablespoon soy sauce
1/2 teaspoon salt
1 clove garlic, minced
1 tablespoon canola oil or peanut oil
1/2 teaspoon sesame oil
2 teaspoons dry sherry
1 teaspoon chili flakes
1/2 teaspoon sesame seed, toasted

Preparation:
1. Quarter the zucchini lengthwise.
2. Slice off the soft seed core.
3. Arrange the zucchini, cut side up, on paper towels.
4. Sprinkle with salt, and set aside for about 10 minutes.
5. Blot the zucchini quarters dry with paper towels.
6. Cut the quarters into 2 inch lengths.
7. In a small bowl, mix the Hoisin sauce, soy sauce, sesame oil and sherry.
8. Heat a wok or large skillet over medium-high heat for about 1 minute.
9. Pour in the canola/peanut oil; when the oil starts to shimmer and ripple (very hot), add the zucchini.
10. Saute the zucchini for about 4 minutes (until it browns and slightly softens; don’t overcook- it might turn mushy).
11. Add the garlic and chilli flakes, saute for about 15 seconds.
12. Add the sauce mixture; stir and cook for about 20 seconds (just long enough for the liquid to reduce and coat the zucchini).
13. Remove from the wok, sprinkle with toasted sesame seeds and serve immediately.

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Marinated Daikon and Carrot Salad recipe - 48 calories

Ingredients:
350 g daikon radishes or white radishes
350 g carrots
4 tablespoons rice wine vinegar
1/2 teaspoon salt
1 teaspoon dashi powder, dissolved in
1 tablespoon sugar
1 tablespoon mirin
1 tablespoon hot water
salt, to taste

Preparation:
1. Cut the daikon and carrots into very thin strips.
2. Sprinkle the vegetables with the half teaspoon of salt and allow to stand in a colander for about 10-15 minutes (or until limp).
3. Transfer the vegetables to a bowl.
4. Mix together the remaining ingredients and pour over the vegetables.
5. Add more salt if needed (according to your taste).
6. Serve immediately or marinate in a covered bowl in the refrigerator for about 24 hours (this will improve the taste).

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Japanese Broccoli Salad recipe - 62 calories

Ingredients:
2 lbs (1 kg) broccoli, cut into florets
2 tablespoons soy sauce

For the dressing
1 1/2 cm Karashi mustard (or about 1 teaspoon English mustard)
1 tablespoon soy sauce

Preparation:
1. Bring a large pot of water to a boil.
2. Throw in the broccoli florets.
3. Boil the broccoli for about 3 minutes, them remove from the pan and drain in a colander under cold running water.
4. Add the 2 tablespoons of soy sauce and toss to mix.
5. In another bowl, mix the Karashi mustard and 1 tablespoon of soy sauce.
6. Pour the dressing over the broccoli, mix and serve.

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Cambodian Grilled Corn recipe - 183 calories

Ingredients:
6 ears corn, husks and silk removed
2 green onions (white parts only), thinly sliced
2 tablespoons fish sauce
2 tablespoons vegetable oil
1 1/2 tablespoons sugar
1 teaspoon salt
2 tablespoons water
vegetable oil, for brushing

Preparation:
1. Prepare the charcoal grill or preheat an ungreased cast-iron skillet over medium heat.
2. Brush the corn with oil very lightly and set on the grill rack or in the skillet.
3. Cook, turning every 2-3 minutes, for about 12-15 minutes (until the kernels are tender and nicely charred); keep warm.
4. Meanwhile, in a bowl stir together the water, fish sauce, sugar and salt until dissolved.
5. In a saucepan over medium heat, heat the 2 tablespoons vegetable oil until very hot (but not smoking).
6. Carefully pour the liquid mixture over the hot oil; add the green onions and simmer for about 30 seconds (until the sauce begins to thicken); remove from the heat and cool.
7. Brush the cooked corn with the sauce and serve.

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Grilled Vietnamese Chicken recipe - 199 calories

Ingredients:
4 boneless skinless chicken breasts
3 garlic cloves, minced
2 teaspoons black pepper (or red pepper flakes)
2 tablespoons fish sauce
2 tablespoons lemon juice
2 tablespoons molasses
1 tablespoon dark sesame oil

Preparation:
1. Heat the grill.
2. Place all the ingredients (except the chicken) in a shallow glass baking dish and stir them together.
3. Make a few shallow slits across the chicken breast, going a little deeper in the thick end.
4. Make a few shallow slits longways, resulting in a slight diamond pattern in the meat.
5. Place the chicken in the marinade, making sure some gets into the slits.
6. Leave the chicken to marinate for about 10-15 minutes to pick up the flavor.
7. Place the chicken on the grill and cook for about 8-10 minutes (until no longer pink), turning once during cooking.

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Crab Rangoon recipe - 87 calories

Ingredients:
1 (3 5/8 ounce) envelope premium crabmeat, drained
14 wonton wrappers
1/8 teaspoon Worcestershire sauce
3 ounces reduced-fat cream cheese
1 green onion, chopped
1/8 teaspoon garlic salt

Preparation:
1. In a small bowl, combine the cream cheese, Worcestershire sauce and garlic salt until smooth.
2. Stir in the crab and green onion.
3. Place 2 teaspoonfuls in the center of each wonton wrapper.
4. Moisten the edges with water; bring the corners to the center over the filling, and press the edges together to seal.
5. Place on a baking sheet coated with nonstick cooking spray; lightly spray the wontons with nonstick cooking spray.
6. Bake at 425° F for about 8-10 minutes (or until golden brown). Serve warm.

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Japanese Orange Sorbet recipe - 188 calories

Ingredients:
1 orange
60 ml fresh orange juice
25 ml sweetened condensed milk
1 teaspoon lemon juice

Preparation:
1. Cut out the top of the orange, and use a spoon to take off the meat of the orange (be careful not to make a hole).
2. Mix the sweet condensed milk with the orange juice and lemon juice.
3. Pour in the juice in the orange, and put in the freezer for at least 4-5 hours.

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Japanese Meat and Potato Korokke (Croquettes) recipe - 173 calories

Ingredients:
1 lb potatoes
1/4 lb ground beef
1 egg
flour
1/2 onion
2 tablespoons green onion, chopped
panko (breadcrumbs)
vegetable oil (for frying)
1/2 teaspoon salt
pepper (to taste)

Preparation:
1. Peel and cut the potatoes into medium chunks.
2. Boil the potatoes until soft. Mash the potatoes and set aside.
3. Mince the onion and saute in a frying pan.
4. Add the ground beef in the pan and saute.
5. In a bowl, mix the mashed potatoes, beef and onion; season with salt and pepper and mix well.
6. Make flat and oval-shaped pieces (about 3″ in diameter and 3/4″ thick); coat each piece with flour.
7. Dip them in the beaten egg; coat with panko. Fry in 350 degrees F oil until brown.

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Stir-Fried Spinach With Garlic and Lemon Zest recipe - 84 calories

Ingredients:
2 lbs fresh spinach
2-3 garlic cloves, minced
1 teaspoon lemon zest, grated
1 tablespoon olive oil
salt, to taste
ground pepper, to taste

Preparation:
1. Carefully rinse the spinach in several changes of water.
2. Discard the tough stems and any damaged leaves; drain briefly in a colander, shaking off excess water.
3. In a deep sauté pan or wok over medium-high heat, combine the olive oil, garlic and lemon zest.
4. After about 30 seconds (when the garlic begins to sizzle), stir in the damp spinach and, using tongs or 2 wooden spoons, toss and stir quickly until wilted (about 2-3 minutes).
5. Transfer the spinach to a warmed serving dish and sprinkle with salt and freshly ground pepper to taste; serve.

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Tori No Kara-age (Japanese Deep Fried Chicken Nuggets) recipe - 110 calories

Ingredients:
2 boneless skinless chicken breasts (cut into bite-sized pieces)

For the marinade
2 large garlic cloves, peeled and grated
30 g ginger root, peeled and grated
3 tablespoons soy sauce
salt
freshly ground black pepper

For the coating
2 tablespoons plain flour
2 tablespoons cornflour
vegetable oil, for deep frying
2 slices lemon, to garnish

Preparation:
1. In a medium-sized bowl, mix together the garlic, ginger, soy sauce, salt and pepper.
2. Place the chicken in the mixture and let sit for about 30 minutes.
3. Mix the plain flour with the cornflour.
4. Take each piece of chicken from the marinade and roll in the flour mixture until it’s coated completely.
5. Heat the oil to 350 degrees F (180 degrees C) and deep-fry the chicken pieces for about 4-5 minutes (or until golden brown).
6. Serve on a bed of salad garnished with lemon slices.

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