Flavor Passport (Part 3) - Chinese - Pepper Steak, Hot and Sour Soup, Warm Orange Pudding

Chinese

1.    Pepper Steak

Makes

6 servings

Serving size

2.5 oz. steak, ¹/₂ cup peppers

Preparation time

5 minutes

Cooking time

10 minutes

·         1 lb. flank steak

·         3 tbsp. lite soy sauce

·         1 tbsp. Chinese rice wine or dry sherry

·         2 tsp. cornstarch

·         ¹/₂ tsp. sugar

·         1¹/₂ tbsp. vegetable oil, divided use

·         4 medium green or yellow bell peppers, cored, seeded, and cut into ¹/₂-inch squares (about 3 cups)

·         5 slices (¹/₈-inch-thick) peeled fresh ginger root 

a.    Using a sharp knife, trim excess fat from the flank steak. Cut the steak lengthwise into strips about 11/2 inches wide, then crosswise into 1/4-inch slices.

b.    In a large bowl, combine the soy sauce, rice wine, cornstarch, and sugar. Add the steak and toss to coat.

c.    In a large wok or heavy skillet, heat 1/2 tbsp. of the oil over high heat. Add the peppers (turn down the heat to medium if the wok starts to smoke). Stir-fry the peppers for 3 to 4 minutes, until tender but still crisp. Remove the peppers with a slotted spoon; set aside.

d.    Add the ginger to the pan and stir-fry for 15 seconds. Add the remaining oil, then add the steak, and stir-fry over high heat for 2 to 3 minutes. Remove the ginger slices with tongs and discard. Return the peppers to the pan, and cook for 1 minute to warm them through.

Per Serving

Calories 165, Fat 8 g (Sat. Fat 2 g), Carbohydrate 7 g (Fiber 2 g, Sugars 3 g), Cholesterol 25 mg, Sodium 310 mg, Potassium 375 mg, Protein 16 g, Phosphorus 145 mg

Exchanges

Vegetable 1, Lean Meat 2, Fat 1

2.    Hot and Sour Soup

Makes

6 servings

Serving size

1 cup

Preparation time

5 minutes

Cooking time

10 minutes

·         4 dried shiitake mushrooms

·         Boiling water to cover the mushrooms

·         ¹/₂ lb. firm tofu

·         ¹/₂ cup canned bamboo shoots

·         4 cups low-fat, reduced-sodium chicken broth

·         1 tbsp. lite soy sauce

·         ¹/₄ tsp. ground white pepper

·         2 tbsp. white vinegar

·         2 tbsp. cornstarch

·         3 tbsp. cold water

·         1 egg, lightly beaten

·         2 tsp. toasted sesame oil

·         2 scallions, minced

·         Dash hot chili oil (optional)

a.    Place the mushrooms in a heatproof bowl and cover them with boiling water; set aside. Cut the tofu into thin strips and set aside. Drain and pat dry the bamboo shoots. Slice the bamboo shoots into thin strips.

b.    When the mushrooms have softened, discard the water. Cut off and discard the tough stems, and thinly slice the mushrooms.

c.    In a large saucepan, combine the bamboo shoots, mushrooms, chicken broth, and soy sauce. Bring to boiling and lower the heat to simmer. Cover and simmer for 3 minutes. Add the tofu strips, white pepper, and vinegar. Bring to a boil.

d.    In a small bowl, combine the cornstarch and cold water, and pour the mixture into the soup. Stir for a few seconds until the soup thickens. Slowly add the egg by pouring a thin stream into the soup and stirring gently.

e.    Drizzle the sesame oil over the soup. Top with scallions and, if desired, the hot chili oil just before serving.

Per Serving

Calories 85, Fat 4 g (Sat. Fat 0.8 g), Carbohydrate 7 g (Fiber 1 g, Sugars 1 g), Cholesterol 30 mg, Sodium 450 mg, Potassium 240 mg, Protein 6 g, Phosphorus 100 mg

Exchanges

Carbohydrate 0.5, Lean Meat 1, Fat 0.5

3.    Warm Orange Pudding

Make
 6 servings

Serving size

¹/₃ cup

Preparation time

5 minutes

Soaking time

30 minutes

Cooking time

8 minutes

·         ¹/₂ cup pearl tapioca

·         2¹/₂ cups cold water, divided use

·         1 large orange

·         3 tbsp. sugar*

a.    In a small bowl, cover the tapioca with ¹/₂ cup cold water. Let the mixture stand for 30 minutes.

b.    Zest the orange and set the zest aside. Peel the orange, removing as much of the white membrane as you can. Separate the fruit into segments, and cut each segment in half.

c.    Add the remaining 2 cups of water to a 2-quart saucepan. Stir in the orange zest and sugar. Bring to boiling over high heat until the sugar dissolves. Slowly add the soaked tapioca to the pan, stirring constantly. Cook for 3 to 5 minutes until the pudding thickens. Add the orange pieces and bring to boiling again. Remove from the heat and cool for 5 minutes before serving.

Per Serving

Calories 85, Fat 0 g (Sat. Fat 0 g), Carbohydrate 21 g (Fiber 1 g, Sugars 10 g), Cholesterol 0 mg, Sodium 0 mg, Potassium 55 mg, Protein 0 g, Phosphorus 5 mg

Exchanges

Carbohydrate 1.5

*Sugar substitute directions:

Use 1¹/₂ tbsp. of Splenda Granulated or an amount of sugar substitute equivalent to 3 tbsp. of sugar.

PER SERVING: Same as above, except Calories 60, Carbohydrate 15g (Sugars 4 g)