Cook Without Book

                 Ingredients 1/3 cup   low-sodium soy sauce 1/4 cup   fresh lime juice 1 teaspoon   minced peeled fresh ginger 1/2 teaspoon   chopped fresh thyme 2  garlic cloves, chopped 4  (6-ounce) skinless salmon fillets (about 1 inch thick) Cooking spray 4  lime wedges Preparation Place first 4 ingredients in a blender; process until smooth. Pour into a large zip-top plastic bag. Add salmon, and seal and marinate in refrigerator 1 hour, turning bag occasionally. Preheat broiler. Remove salmon from bag, discarding marinade. Place salmon on a broiler pan coated with cooking spray; broil 8 minutes. Turn, and broil an additional 4 minutes or until fish flakes easily when tested with a fork. Serve with lime wedges. Nutritional Information Calories per serving: 281 Calories from fat: 42% Fat per serving: 13.1g Saturated fat per serving: 3.1g Monounsaturated fat per serving: 5.7...

Prep Time:  12 minutes Cook Time:  10 minutes Yield:  4 servings (serving size: 1 cup stir-fry and 3/4 cup brown rice)                      Ingredients 3/4 pound   asparagus spears 3/4 cup   vegetable broth 1/4 cup   low-sodium soy sauce 2 teaspoons   cornstarch 2 tablespoons   sesame oil, divided 1  (8-ounce) package multigrain tempeh (such as White Wave Five-Grain), thinly sliced 4  garlic cloves, minced 1/2 teaspoon   crushed red pepper 1  (6-ounce) package sliced shiitake mushrooms 3 cups   hot cooked instant brown rice Preparation Snap off tough ends of asparagus. Cut spears diagonally into 2-inch pieces. Set aside. Combine vegetable broth, soy sauce, and cornstarch in a small bowl; stir with a whisk until smooth. Set aside. Heat 1 tablespoon sesame oil in a large nonstick skillet over medium-high heat. Add tempeh, and stir-fry 4 to ...

Prep Time:  3 minutes Cook Time:  9 minutes Yield:  4 servings (serving size: 1 pork chop and 1 tablespoon sauce)                      Ingredients 4  (4-ounce) boneless pork loin chops 1 teaspoon   blackened seasoning 1 teaspoon   vegetable oil 1/4 cup   water 1 1/2 tablespoons   low-sodium Worcestershire sauce 1 1/2 tablespoons   balsamic vinegar 1 1/2 tablespoons   low-sodium soy sauce 1 1/2 teaspoons   sugar Preparation Sprinkle both sides of pork chops with seasoning. Place a large nonstick skillet over high heat until hot; add oil. Add pork chops, and cook 4 minutes on each side or just until done. Remove pork from pan; set aside, and keep warm. Combine water and remaining ingredients. Add soy sauce mixture to hot pan, and cook over medium-high heat 45 seconds until mixture reduces to 1/4 cup, scraping sides and bottom of pan to remove browned bit...

Prep Time:  5 minutes Cook Time:  7 minutes Yield:  4 servings (serving size: 1 cup)                     Ingredients 2 teaspoons   dark sesame oil 3/4 cup   sliced shiitake mushrooms 1/2 cup   matchstick-cut carrots 1/2 cup   sliced green onions 2 teaspoons   bottled minced garlic 1/4 teaspoon   pepper 4 cups   chilled cooked brown rice 1  large egg, lightly beaten 2 tablespoons   low-sodium soy sauce 1 tablespoon   water 3 tablespoons   dry white wine 1/3 cup   frozen green peas Preparation Heat sesame oil in a large nonstick skillet over high heat. Add mushrooms and next 4 ingredients; stir-fry until tender. Add cooked rice; stir-fry 2 minutes. Push rice mixture to sides of pan, forming a well in center. Add egg to center of pan, and let cook 30 seconds; toss with rice, and stir-fry until egg is cooked. Stir in soy sauce and remainin...

Yield:  8 servings (serving size: 3 slices pork and 2 tablespoons sauce)                 Ingredients Cooking spray 1/4 cup   minced white onion 1 teaspoon   grated peeled fresh ginger 2  garlic cloves, minced 1 cup   water 1/2 cup   sugar 1/4 cup   low-sodium soy sauce 2 tablespoons   red wine vinegar 1 1/2 teaspoons   Dijon mustard 2 tablespoons   butter 2  (1-pound) pork tenderloins, trimmed 1 tablespoon   black peppercorns, crushed 1 1/2 teaspoons   chopped fresh thyme 1/4 teaspoon   salt Preparation Heat a small saucepan over medium heat. Coat pan with cooking spray. Add onion, ginger, and garlic; sauté 2 minutes. Add water and sugar; bring to a boil. Cook until reduced to 1/2 cup (about 5 minutes). Remove from heat; carefully stir in soy sauce, vinegar, and mustard. Add butter, stirring with a whisk. Set aside; keep warm. Preheat oven to 350°....

                             Ingredients 1  (8-ounce) package five-grain tempeh 1 cup   pineapple juice   1/4 cup   low-sodium soy sauce 2 tablespoons   fresh lime juice 2 teaspoons   ground cumin 2 teaspoons   canola oil 1/2 teaspoon   freshly ground black pepper, divided 1  garlic clove, minced 2 cups   (1/2-inch) vertically sliced onion 1 1/2 cups   (1/2-inch-thick) slices green bell pepper   Cooking spray 1/4 teaspoon   salt 4  (8-inch) whole wheat tortillas 1/4 cup   chipotle salsa (such as Frontera) Preparation Cut tempeh in half crosswise; cut each half lengthwise into 6 strips. Place tempeh in a shallow dish. Combine pineapple juice, soy sauce, lime juice, cumin, oil, 1/4 teaspoon black pepper, and garlic in a small saucepan; bring to a boil. Pour pineapple juice mixture over tempeh. Marinate at room temper...

Thai Stir-fried Noodles Go thai, with this stir-fried noodle recipe! the unusual peanut butter based sauce adds a classy touch to this simple noodle recipe. Preparation Time:  10 mins Cooking Time:  10 mins Makes 4 servings Ingredients 2 cups   cooked rice noodles  , refer handy tip 3/4 cup   sliced baby corn 3/4 cup   cauliflower florets 1 cup   paneer (cottage cheese)  cubes 1 tsp   soy sauce 1 tbsp   lemon  juice 3 tbsp   oil salt  to taste For The Peanut Sauce 2 tbsp   lemon juice 2 tsp   soy sauce 4 tbsp   castor sugar 4 tbsp   peanut butter salt  to taste For The Garnish 1/4 cup  coarsely  crushed peanuts Method   For the peanut sauce Combine all the ingredients in a saucepan, with ½ cup of water. Bring to a boil and simmer till the sauce thickens. How to proceed Blanch the baby corn and cauliflower in a vesselful of salted water. Drain and keep...

Hakka Noodles ( Diabetic Recipe ) A chinese meal is not complete without noodles, but diabetics are often asked to avoid refined foods like noodles, refined bread and pasta which have a high glycemic index. I have taken the liberty of adding noodles to this menu along with loads of flavourful vegetables and have tossed it in very little oil. The trick is to add lots of fibre by way of vegetables so that the dish looks colourful and also suits the diabetic diet. Vitamin a, vitamin c, iron, protein, calcium and fibre are the nutrients that fortify this recipe. Preparation Time:  10 mins Cooking Time:  10 mins Makes 2 servings Ingredients 3/4 cup  cooked  noodles 1/2 tsp  finely  chopped garlic (lehsun) 1/2 cup   chopped spring onions  with greens 1/4 cup  thinly sliced and parboiled  carrot 1/4 cup  thinly sliced and parboiled  baby corn 1/4 cup   capsicum  , thinly sliced into strips 1/2 cup   bean s...

3 B Stir-fry ( Healthy Diabetic Recipe ) Rich in the goodness of the 3 bs – broccoli, bean sprouts and baby corn, this dish is a real hit on all occasions and on all counts! since all three of the key ingredients have different textures, the overall feel is unique… and awesome! just don’t miss this one! Preparation Time:  10 mins Cooking Time:  10 mins Makes 4 servings Ingredients 2 tsp   oil 1/2 tsp  finely  chopped green chillies 2 tsp  finely  chopped garlic (lehsun) 1 1/2 cups   blanched broccoli   florets 1 cup   bean sprouts 1 cup   sliced and blanched baby corn 2 tsp   tomato ketchup 2 tsp   vinegar 2 tsp   soy sauce salt  and  freshly ground black pepper powder to taste a pinch  sugar 2 tsp   cornflour  mixed with 1/2 cup of  vegetable stock Method Heat the oil in a non-stick kadhai, add the green chillies and garlic and sauté on...

Lavender and Cumin Crusted Cornish Hen Serves 4 4 (One-pound) Cornish hens, well rinsed and drained 4 tablespoons honey 2 tablespoons soy sauce Juice of 2 lemons 1/4 cup Garam Masala 2 tablespoons ground cumin 4 tablespoons of lavender flowers, plus 8 stems for garnish 4 tablespoons extra virgin olive oil Salt to taste Season the Cornish hen with salt and set it aside for 10 minutes. In a medium mixing bowl mix the honey, soy sauce, lemon juice, garam masala, ground cumin and lavender flowers. Evenly rub the Cornish hens with the mixture and let it rest for 10 minutes. Preheat the oven to 400° F. In a large heavy bottom skillet heat the oil on high heat. Sear the hens on all sides. Bake it until the chicken is done, about 35 to 40 minutes.

No, its not Chinese but close :) Its Indo-Chinese and every Indian out there is utterly, shamelessly biased about this. Trust me :). We will argue to the point of going red in the face that this is what Chinese food is all about - err, well at least I did something similar in the beginning of my culinary journey beyond Indian boundaries. And this rice is where it all begins. The protein additions, that I specify in the recipe below, are practically unknown back in India (except the meal maker and that's not added in this rice). But given that I do, to add some nutrition to this rice, I thought I will mention it for the health loving foodies who also enjoy eating all kinds of food. They are optional of course.  Typically, this recipe does not really deserve such a long post, but its the simplest things that at times take so much more detail :) Having leftover rice is essential for this (Indians always have it - we love our rice) and the texture is impor...