Nutrition Tips

apple_muffins
Preparation Time 40 minutes
Cooking Time 10 minutes
Make 12-14 minutes
Ingredients 8-12 large sheets dried rice paper | 3 tablespoons milk | 1 cup sugar | 1.5 cups flour | 1 egg | 1 teaspoon baking soda | 1/4 cup oil | 1 teaspoon cinnamon | 1 teaspoon vanilla | 1/8 teaspoon salt | 1/2 cup chopped nuts
Method ~~ Mix the apples and sugar together and let stand for 15 minutes.
~~ Beat the egg and stir in oil, vanilla, and milk.
~~ Sift the dry ingredients together and add to the egg mixture.
~~ Stir in apple and sugar mixture. Add the nuts. The mixture will be tick.
~~ Spoon into muffin tins lined with cupcake paper. Bake at 350 ∘ for 20-25 minutes.
Nutritions
(per muffins)
~~ Calories : 137 kcal
~~ Carbohydrates : 20g, Dietary Fiber : 4g, Protein : 3g
~~ Fat : 5g, Cholesterol : 0mg
02_Spring Rolls
Preparation Time 40 minutes
Cooking Time 10 minutes
Ingredients 8-12 large sheets dried rice paper | 1 tablespoon soy sauce | 1 tablespoon veg oil | 1 tablespoon sweet chilli sauce | Bean Sprouts 1 cup | 1 tablespoon toasted sesame seeds | 2 cloves garlic, finely chopped | 4 lettuce leaves, washed, dried and chilled | 500g (1lb) pork mince | 1 large carrot, finely grated | 500g (1lb) raw prawns, peeled and deveined| 1/2 cup (10g/ 1/3 oz) fresh small mint leaves (or large chopped leaves) | 2 tablespoons fish sauce | 1 tablespoon soy sauce | 4 tablespoons finely chopped roasted peanuts
Method ~~ Brush each rice paper sheet on both sides with some water and spread out on damp tea towels. Cover with more damp towels and leave until softened.
~~ Heat the veg oil in a pan, add garlic and fry for 1 minute. Add the pork mince and prawns and stir for 3-4 minutes, or until they change color.
~~ Stir in the sauces and sesame seeds and simmer for 4-5 minutes then put carrot and beans sprout.
~~ Place a lettuce leaf on a rice paper sheet, top with the pork and prawn mixture, carrot, mint and nuts, fold in the sides and roll up. Repeat with the remaining rice paper sheets and ingredients.
Nutritions
~~ Calories : 95 kcal
~~ Carbohydrates : 6g, Dietary Fiber : 5g, Protein : 12g
~~ Fat : 3g, Cholesterol : 40mg
03_Pork Ball & Vegetable Soup
Preparation Time 45 minutes
Cooking Time 10 minutes
Ingredients 90 g (3 oz) stale white bread, crusts removed | 500 g (1 lb) pork mince | 2 teaspoons chopped fresh coriander rots and stems | 3 teaspoons chopped fresh coriander leaves | 1/2 teaspoon five-spice powder | 1 teaspoon grated fresh ginger | 1 egg white | 3 cups (270 g/9 oz) bean sprouts | 2 teaspoons sesame oil | 2.25 litres chicken stock | 1 small red chilli, chopped | 2 carrots, cut into strips | 2 sticks celery, cut into strips | 6 spring onions, cut into strips | 1.5 tablespoons lime juice coriander leaves, to serve
Method ~~ Cover the bread with cold water in 5 second, then squeeze out the liquid. Mix with the mince, coriander, five-spice powder, ginger, egg white and 1/4 teaspoon each of salt and pepper.
~~ Roll 1/2 tablespoons of the mixture into balls and lay in the lined tin. Divide the bean sprouts among bowls. Mix the sesame oil and stock in a large saucepan, bring to the boil and add the pork balls in batches. Return to the boil and, when they float, divide among the bowls.
~~ Add the chilli, carrot, celery and spring onion to the stock, bring to the boil and simmer for 1 minute. Remove from the heat, season to taste and add the lime juice. Ladle into bowls and top with a few coriander leaves.
Nutritions
~~ Calories : 575 kcal
~~ Carbohydrates : 10g, Dietary Fiber : 2g, Protein : 4g
~~ Fat : 0g, Cholesterol : 21mg
04_Salmon & Noodle in Jap Ginger Broth
Preparation Time 10 minutes
Cooking Time 15 minutes
Ingredients 2 teaspoons dashi powder | 3 x 3 cm (1 inch) pieces of fresh ginger, cut into fine strips | 8 spring onions, thinly sliced on the diagonal | 750g (1.5 lb) baby bok choy, trimmed, leaves separated | 3 teaspoons Japanese soy sauce | 200 g (6.5 oz) soba noodles | 2 tablespoons peanut oil | 4-5 oz salmon fillets, skin and bones removed
Method ~~ Place 1.5 litres water and the dashi powder in a large saucepan. Bring to boil and add the ginger, spring onion and bok choy. Reduce the heat and simmer, covered, for 5 mins, or until the bok choy has wilted. Stir in the soy sauce, remove from the heat and keep warm.
~~ Meanwhile, cook the noodles in a saucepan of boiling water for 1 min. or until just tender. Drain and keep warm.
~~ Heat the oil in a large frying pan, add the salmon fillets and cook for 1.5 mins. each side, or until cooked to your liking. (The salmon is best still rare in the middle.) Divide the noodles among six serving bowls. Add the bok choy and spoon on the broth. Top with the salmon fillets and serve with lime wedges.
Nutritions
~~ Calories : 299 kcal
~~ Carbohydrates : 20g, Dietary Fiber : 2.5g, Protein : 21g
~~ Fat : 15g, Cholesterol : 0mg
05_Shrimp & Pasta Stir-fry
Preparation Time 20 minutes
Cooking Time 20-25 minutes
Ingredients 1/2 pound unpeeled medium-size fresh shrimp | 1/4 cup nonfat mayonnaise | 1/4 cup canned low-sodium chicken broth, undiluted | 1 teaspoon grated lemon rind | 1 tablespoon fresh lemon juice | PAN Original Canola Cooking spray | 2 teaspoons vegetable oil | 1 tablespoon peeled, grated gingerroot | 1 clove garlic, minced | 1 cup (1-inch) diagonally sliced fresh asparagus (about 1/2 pound) | 2 cups hot cooked penne (short tubular pasta), cooked without salt or fat | 1/4 teaspoon lemon-pepper seasoning
Method ~~ Peel and devein shrimp; set aside.
~~ Combine mayonnaise and next 3 ingredients in a bowl; stir well with a wire whisk, and set aside.
~~ Coat a wok or large nonstick skillet with cooking spray; add oil, and heat at medium-high (375 ∘ ) until hot. Add gingerroot and garlic; stir-fry 1 min.
~~ Add shrimp and asparagus; stir-fry 3 mins or until shrimp turn pink. Add mayonnaise mixture and pasta; cook until heated. Sprinkle with lemon-pepper seasoning.
Nutritions
~~ Calories : 400 kcal
~~ Carbohydrates : 50g, Dietary Fiber : 2.5g, Protein : 32g
~~ Total Fat : 8g,Saturated Fat : 1.5g, Cholesterol : 172mg, Sodium : 570mg
06_Sizzling Steak Fajitas
Preparation Time 20 minutes
Cooking Time 15-20 minutes
Ingredients 3/4 pound lean flank steak | 2 teaspoons ground cumin | 2 teaspoons chili powder | 1/4 teaspoon salt | 1/8 teaspoon garlic powder | 1/8 teaspoon black pepper | 1/8 teaspoon ground red pepper | 4 (8-inch) flour tortillas | 1 teaspoon vegetable oil | 2 cups sliced onion | 1/3 cup green pepper strips | 1/3 cup sweet red pepper strips | 1/3 cup sweet yellow pepper strips | 1 tablespoon lime juice | 1/4 cup nonfat sour cream
Method ~~ Trim fat from steak. Slice steak diagonally across grain into thin strips. Combine steak, cumin, and next 5 ingredients in a heavy-duty, zip-top plastic bag; shake well to coat.
~~ Heat tortillas according to package directions; set aside, and keep warm.
Heat oil in a wok or large nonstick skillet at medium-high (375 ∘ ) until hot. Add steak, onion, and peppers; stir-fry 6 mins or until steak is done, remove from heat.
~~ Stir in lime juice. Divide mixture evenly among tortillas; roll up. Top each with 1 tablespoon sour cream
Nutritions
~~ Calories : 330 kcal
~~ Carbohydrates : 31g, Protein : 22.6g
~~ Total Fat : 12.6g,Saturated Fat : 4.2g, Cholesterol : 43mg, Sodium : 425mg
07_Beef & Celery Rolls
Preparation Time 20 minutes
Cooking Time 15-20 minutes
Ingredients 100g (3.5 oz) Thinly Sliced Beef | 150g (5 1/4 oz) Celery | 1 tablespoon Cooking oil | * 1/4 cup Soy sauce | * 1 teaspoon Sugar | * 1 teaspoon Cooking Wine | * 1/2 teaspoon Vinegar | # 1 cup Soup Stock | # 1 teaspoon Sugar | # 1 teaspoon Soy sauce | # 1/8 teaspoon Soy salt
Method ~~ Trim off leaves from celery and cut into 5-cm. segments. Scald in boiling water for 30 seconds; remove and allow to cool
~~ Bring * to a boil; add celery; simmer over low heat for 15 minutes; remove and set aside
~~ Spread out beef slices and wrap pre-cooked celery. Roll into cylinders. (Illust*).
~~ Heat 1 T. oil in wok or skillet and fry beef rolls until golden brown (Illust. #). Add # and simmer until liquid is reduced. Remove and serve.
Nutritions
~~ Calories : 368 kcal
~~ Carbohydrates : 13g, Protein : 20g
~~ Total Fat : 26g
08_Steamed Chicken with Ferented lack Beans
Preparation Time 20 minutes
Cooking Time 15-20 minutes
Ingredients 300g (10.5 oz) Skinned Chicken Legs | 1 tablespoon (10g/ 1/3 oz) Fermented Black Beans | 2 teaspoons Minced Garlic | 2 teaspoons Scallion | 2 teaspoons Ginger | * 1.5 tablespoon Soy sauce | * 1 teaspoon Cooking Wine | * 1/8 teaspoon Pepper | # 1 tablespoon Chopped Green Onion | # 1/2 teaspoon Chopped Red Pepper
Method ~~ Clean chicken legs and chop into squares (approx. 3 cm 3 each). Mix with minced garlic, scallion and ginger, and marinate with * for 1/2 hour
~~ Pour 2.5 c. water into outer layer of rice-cooker; place marinated chicken in container and steam until tender (aprox. 1 hour). Garnish with # prior to serving.
~~ Other steaming methods may be used, in which case the chicken should be placed on a heat-resistant dish and steamed over high heat until tender (approx. 1 hour).
~~ Chicken Legs – Net weight after removal of skin and bones. Calculation of measurements used in table are based on the E.P. method (edible portion only)
Nutritions
~~ Calories : 400 kcal
~~ Carbohydrates : 0.5g, Protein : 72.8g
~~ Total Fat : 7.9g
09_Chicken with Golden Mushrooms
Preparation Time 15 minutes
Cooking Time 15 minutes
Ingredients 110g (4 oz) Chicken Breast | 250g (8 3/4 oz) Golden Mushrooms | 400g (14 oz) Chinese green Cabbage (Bok Choy) | 1 tablespoon Shredded Ginger | 1 tablespoon Cooking Oil | *1/8 teaspoon Salt | # 1/2 cup Water | # 1/2 teaspoon each: Cooking Wine, Sesame Oil | # 3/8 teaspoon Salt
Method ~~ Wash bok choy; discard roots and any wilted leaves (net weight approx. 300g). Plunge into boiling water and cook till slightly done. Drain and remove. Mix with * Place on border of round platter.
~~ Cut chicken breast(s) into thin slices. Wash golden mushrooms and discard roots (net weight approx. 20g); cut in half.
~~ Heat wok add 1 T. oil; stir-fry shredded ginger until fragrant. Add shredded chicken into wok and stir-fry until done. Remove and set aside.
~~ Re-heat wok and stir-fry golden mushrooms together with # until done. Immediately add pre-cooked chicken and mix rapidly. Remove and place in center of platter.
~~ *Sesame oil may be added according to preference. However, in order to minimize fat consumption, no more than 1/2 t. should be used.
~~ * Calculation of measurements are used in table based on the E.P. method.
Nutritions
~~ Calories : 380 kcal
~~ Carbohydrates : 6g, Protein : 82.6g
~~ Total Fat : 21.1g
10_Stuffed Bitter Gourds
Preparation Time 20 minutes
Cooking Time 15 minutes
Ingredients 450g (1 lb) Bitter Gourd | 220g (8 oz) Ground Pork | * 4 tablespoon Water | *1 teaspoon Soy sauce | * 1/4 teaspoon Salt | # 1/2 cup Water | # 1 tablespoon Fermented Black Beans (washed and drained) | # 1 teaspoon Minced Red Peppe | # 1/2 teaspoon Salt | + 1/2 teaspoon Water | # + 1/2 teaspoon Cornstarch
Method ~~ Wash bitter gourd(s), cut off ends (Illust. *) and slice at 3 cm. intervals. Remove seeds (net weight approx. 350g). Cook in boiling water for 3 minutes. Remove and drain.
~~ Season ground pork with * and mix thoroughly. Divide into 6 portions; stuff into hollows of bitter gourds (Illust. #). Arrange on dish, add # and steam over high heat for 45 minutes. When done, pour out liquid into sauce pan and bring to a boil. Stir in + to thicken; pour on stuffed bitter gourds and serve.
Nutritions
~~ Calories : 808 kcal
~~ Carbohydrates : 23.1g, Protein : 34.6g, Total Fat : 69.9g
ANA Header
Preparation Time 20 minutes
Cooking Time 15 minutes
Ingredients 3/4 pound skinless boneless chicken breasts, pounded 1/4-inch thick | 2 re bell peppers, seeded and sliced | 2 teaspoons olive oil | 1 teaspoon finely choppe fresh rosemary or 1/4 teaspoon dried | 1 tablespoon red-wine vinegar | 1/4 teaspoon salt | 3 cups torn arugula | 3 garlic cloves, crushed | 1 onion, sliced | 1/4 cup chicken broth | 1/4 cup water | 1/4 teaspoon freshly ground pepper | 3 cups torn red leaf lettuce
Method ~~ Place the chicken on a plate; rub with one-third of the garlic. Refrigerate, covered, at least 1 hour.
~~ Preheat the oven to 400F. To prepare the dressing, in a 2-quart casserole, combine the bell peppers, onion, the remaining garlic, and the oil.
~~ Roast 25 minutes; stir in the broth, rosemary, and water. Cover with foil and roast until tender, about 20 minutes longer. Cool slightly, then transfer to a food processor or blender. Add the vinegar and 1/8 teaspoon of the pepper; puree.
~~ Spray a medium nonstick skillet with nonstick spray; heat. Saute the chicken until golden, 4-5 minutes; sprinkle with the salt an the remaining 1/8 teaspoon pepper. Turn the chicken and saute until cooked through, about 4 minutes longer. Transfer to cutting board; let stand 5 minutes. Slice into thin strips on the diagonal.
~~ On a platter, combine the lettuce and arugula; top with the chicken, then drizzle with the dressing.
Nutritions
Per Serving (1.5 cups greens, about 5 strips chicken, and 3 tablespoons dressing
~~ Calories : 137 kcal
~~ Carbohydrates : 2g, Fiber : 2g Protein : 18g, Total Fat : 4g
~~ Saturated Fat : 1g, Trans Fat : 0g, Cholesterol : 41mg, Sodium : 267mg, Calcium : 81mg
ANA Header
Preparation Time 20 minutes
Cooking Time 15 minutes
Ingredients 1/4 cup clam-tomato juice or tomato juice | 4 teaspoons olive oil | 1/4 teaspoon salt | 4 cups romaine or other lettuce, torn into bite-size pieces | 1/2 pound cooked shrimp, peele (tails left on) and deveined | 12 cherry tomatos, halved | 2 navel orange, peeled and sliced into semicircles | 1/4 cup fresh lemon juice | 1 tablespoon Worcestershire sauce | 1/4 teaspoon freshly ground pepper | 1/4 pound cooked crabmeat, picked through for shells and cartilage | 1/4 teaspoon freshly ground pepper | 1/2 medium avocado, sliced | 1 cup Basic Croutons
Method ~~ TO make the dressing, in a small bowl, whisk the clam-tomato juice, lemon juice, oil, Worcestershire sauce, salt, and pepper. Refrigerate, covered, until ready to use.
~~ Line a platter with the lettuce; mould the crabmeat in the center. Arrange the shrimp and tomatoes around the crab, then the avocado and oranges around the outside. Pour the dressing over the salad. Serve, sprinkled with the croutons.
Nutritions
Per Serving (about 2 cups)
~~ Calories : 266 kcal
~~ Carbohydrates : 24g, Fiber : 6g Protein : 23g, Total Fat : 9g
~~ Saturated Fat : 2g, Trans Fat : 0g, Cholesterol : 141mg, Sodium : 558mg, Calcium : 123mg
ANA Header
Preparation Time 20 minutes
Cooking Time 15 minutes
Ingredients 2 tablespoons low-sodium chicken broth | 1 table reduced-sodium soy sauce | 2 teaspoons packed brown sugar | 1 teaspoon Asian (dark) sesame oil | 2 tablespoons sesame seeds | 12 cherry tomatos, halved | 6 scallions, cut into 1-inch lengths | 1/4 teaspoon crushed red pepper | 1 cup trimmed watercress | 1 tablespoon minced peeled fresh ginger | 1 tablespoon Worcestershire sauce | 1 teaspoon cornstarch | 3/4 pound skinless boneless chicken breasts, cut into strips | 1 tablespoon peanut oil | 2 garlic cloves, minced | 12 asparagus spears, cut into 2-inch lengths
Method ~~ To prepare the marinade, in a zip-close plastic bag, combine the broth, ginger, soy sauce, Worcestershire sauce, brown sugar, cornstarch, and sesame oil; add the chicken. Seal the bag, squeezing out the air; turn to coat the chicken. Refrigerate, turning bag occasionally, at least 2 hours or overnight. Drain and discard the marinade.
~~ Heat a large nonstick skillet until very hot; add the sesame seeds and stir-fry until golden, 2-3 minutes. Transfer to a small bowl.
~~ In the same skillet, heat the peanut oil. Stir-fry the scallions, garlic, and red pepper 2 minutes; add the asparagus and stir-fry until tender, 4-5 minutes. Add the chicken and watercress; stir-fry until the chicken is cooked through, 6-8 minutes. Serve, sprinkled with the sesame seeds.
Nutritions
Per Serving (about 1 1/4cups)
~~ Calories : 184 kcal
~~ Carbohydrates : 9g, Fiber : 1g Protein : 20g, Total Fat : 8g
~~ Saturated Fat : 1g, Trans Fat : 0g, Cholesterol : 41mg, Sodium : 327mg, Calcium : 95mg
ANA Header
Preparation Time 20 minutes
Cooking Time 15 minutes
Ingredients 1 tablespoon olive oil | 1 1/4 pounds ground skinless turkey | 1/2 cup fat-free milk | 3 tablespoons ketchup | 1 teaspoon minced fresh garlic | 1/4 teaspoon dried thyme | 1 onion, finely chopped | 4 slices whole-wheat bread, made into fine crumbs | 1 egg white, lightly beaten | 2 tablespoons grated Parmesan cheese | 1 tablespoon finely chopped fresh basil, or 1/2 teaspoon dried | 1/4 teaspoon freshly ground pepper
Method ~~ Preheat the oven to 350F spray an 8x5-inch loaf pan with nonstick spray. In a small nonstick skillet, heat the oil. Saute the onion until tender, 4-5 minutes.
~~ In a medium bowl, combine the onion, turkey, bread crumbs, milk, egg white, ketchup, cheese, garlic, basil, thyme, an pepper; blend well. Shape into a loaf and transfer to the pan. Bake until browned and cooked through, 50-60 minutes. Let stand 10 minutes, then cut into 8 slices.
Nutritions
Per Serving (1 slice)
~~ Calories : 181 kcal
~~ Carbohydrates : 10g, Fiber : 1g Protein : 15g, Total Fat : 9g
~~ Saturated Fat : 2g, Trans Fat : 0g, Cholesterol : 53mg, Sodium : 247mg, Calcium : 64mg
ANA Header
Preparation Time 20 minutes
Cooking Time 15 minutes
Ingredients 1 tablespoon drained brine-packed green peppercorms | 1 (1-pound) boneless top loin steak, trimmed of all visible fat and pounded slightly | 1/4 teaspoon salt | 1 shallot, finely chopped | 1 teaspoon tomato paste | 1 teaspoon cracked black peppercorns | 2 teaspoons olive oil | 2 teaspoons unsalted butter | 1/4 cup dry red wine | 1/3 cup low-sodium beef broth
Method ~~ Using your fingers, press 2 teaspoons of the green peppercorns an the black peppercorns into the steak. Heat a medium nonstick skillet over medium-high heat. Add the oil; let it heat. Saute the steak, turning once and sprinkling the salt on the cooked side, 1-2 minutes on each side. Transfer the steak to a plate
~~ In the skillet, melt 1 teaspoon of the butter. Saute the shallot until wilted, about 1 minute. Add the wine; cook, stirring, until it evaporates, about 2 minutes.
~~ Dissolve the tomato paste in the beef broth and stir into the skillet with the remaining teaspoon of green peppercorns. Cook until the liquid is slightly reduced, about 2-3 minutes longer; stir in the remaining teaspoon of butter.
~~ Return the steak and any accumulated juices to the sauce; reheat about 45 seconds. Remove and cut steak into 12 slices. Serve with the sauce.
Nutritions
Per Serving ((3 slices steak with 1/4 of sauce)
~~ Calories : 210 kcal
~~ Carbohydrates : 1g, Fiber : 0g Protein : 23g, Total Fat : 11g
~~ Saturated Fat : 3g, Trans Fat : 1g, Cholesterol : 61mg, Sodium : 408mg, Calcium : 13mg