APAMSA Recipes

 

Thai daikon noodle salad (raw low fat vegan)

recipe 5

Submitted by Lisa Tian, Columbia College of Physicians and Surgeons

“This Thai salad is 100% raw vegan (if you omit the fish sauce), low in fat and oil, low in salt, high in fiber, vitamins and minerals. All veggies are interchangeable, and the noodles can be made from peeled zuchinni, any type of squash, apple, or cucumber. It’s bright, fresh, spicy and bursting with flavor! Just smelling the marinade will make your mouth water.” – Lisa

1 daikon

1 carrot

1 bell pepper (any color)

1/2 onion

1 scallion (spring onion)

10 cherry tomatoes

4-5 mint leaves

 

dressing/marinade:

3 cloves of garlic

1-inch nub of ginger

1 lemon + zest

1 lime + zest

3 tbs apple cider vinegar

3 tbs soy sauce

1 tbs fish sauce (optional)

Lao Gan Ma (chili flakes in oil) to taste (spicy!)

crushed peanuts (optional)

 

Directions:

  1. spiralize (or grate) your peeled daikon and carrot (these are your noodles!)

recipe1

  1. slice onion in half and then into thin strips
  2. In a small bowl, grate ginger and peeled garlic clovesrecipe 2
  3. add juice of 1 lemon and 1 lime + their zests
  4. add fish sauce, soy sauce, vinegar, chili and whisk to combine
  5. pour this sauce over your noodles and massage well
  6. let this marinade for 10 minutes while you prep the other veggies
  7. core and slice bell pepper into thin strips
  8. cut spring onion thinly
  9. slice tomatoes in half

recipe 3

  1. roughly chop mint leaves
  2. Toss all the chopped veggies into the noodles and combine well
  3. plate noodles into shallow bowl or platter and pour the remaining marinade over them (it’s so good you’ll want to drink it when you’re done eating)
  4. top with mint and crushed peanuts
  5. ENJOY!

recipe 4

 

 

 

 

 

 

 

Ground Turkey Lettuce Wraps
recipe 6

Submitted by Anh Le, University of Washington School of Medicine

“Ground turkey is very high in protein and low in fat compared to other types of meats. This recipe is also very low in carbohydrates, sodium, and has the flexibility of adding many types of vegetables if desired.” – Anh

Servings: 2-4

Ingredients:

  • 1 pack of ground turkey
  • cooking spray
  • romaine lettuce
  • 1 tbsp garlic powder
  • 1 tsp of salt
  • 1 tsp of pepper
  • 2 tbsp of hoisin sauce
  • 2 tbsp of soy sauce
  • 1/4 cup of finely chopped basil leaves
  • 1/2 chopped onion
  • 1/2 can of canned pineapple
  • 1 bell pepper

 

Instructions:

  1. Heat up a large saucepan with cooking spray and add the onions. Sauté the onions and red bell peppers for 2-3 minutes and then add the ground turkey along with salt, pepper, soy sauce, hoisin sauce, and garlic powder. Cook the turkey for 5-8 minutes, or until it’s no longer pink.
  2. When the ground turkey is finished cooking, add in the pineapple and 1/4 cup of the canned juice. Stir for 1 minute. Remove the pan from the heat and add in the basil.
  3. Serve with romaine lettuce and top with fresh basil!

 

Ginger Chicken with Peanut Sauce

recipe 7

Submitted by Anh Le, University of Washington School of Medicine

“Chicken breast is very healthy, since is it is low in fat, high in protein, but it tends to be dry. The peanut butter adds a healthy, protein-rich sauce that makes eating chicken breast much more enjoyable.” – Anh

Time: 40 minutes

Servings: 1-2

Ingredients:

For the chicken/vegetables

  • 1 lb chicken breast
  • 2 tbsp of cooking oil
  • 2 cloves of minced garlic
  • 1 tbsp pepper
  • 2 tbsp sugar
  • 1/2 cup soy sauce
  • 2 tbsp grated ginger
  • 1 cup of broccoli (or vegetables of your choice)

 

For the peanut sauce

  • 1/4 cup peanut butter
  • 1 cup of water
  • 1/4 cup milk
  • 2 tbsp soy sauce
  • 1-2 tbsp sriracha
  • 2 tbsp hoisin sauce

 

Instructions:

  1. Cut the chicken into 1 inch cubes. Marinate the chicken with the soy sauce, pepper, and sugar for at least 20 minutes.
  2. Heat a stir-fry pan with oil on medium heat. Add the ginger and garlic to stir fry for one minute. Add the chicken without the soy sauce marinade and stir fry for 4-5 minutes, or until the chicken is cooked. Remove the chicken.
  3. Add another tbsp of oil and your choice of vegetables to the pan. Season the vegetables with a pinch of salt and pepper and stir fry for 3 minutes. Add back the chicken to the pan and stir fry for 1 minute.
  4. In a sauce pan, heat up the water and peanut butter and bring to a boil for 1 minute or until the sauce starts to thicken. Remove the pan from the heat and add the hoisin sauce, soy sauce, sriracha, and milk. Stir well. Add more milk for a more watery texture or put the pan back on the stove for a thicker texture. Serve the sauce over the chicken and vegetables!

 

 

PF Chang’s Chicken Lettuce Wraps (from damndelicious.net)

Submitted by Kristen Wong, Rutgers Robert Wood Johnson

“This dish is easy to make, pretty healthy (I add in carrots and mushrooms to the stir fry), and still delicious!” – Kristen

http://damndelicious.net/2014/05/30/pf-changs-chicken-lettuce-wraps/

 

 

 

Chicken and Vegetables with Quinoa

Submitted by Andy Liao, Touro University Nevada

“This dish is low in sodium if you are conservative with the condiments. It contains your protein and vegetables for one sitting. The chicken and vegetables can be bought frozen at the supermarket and be stored until you want to use them. Quinoa provides protein, carbohydrates, and fiber.” – Andy

 

1x 4oz Chicken breast

1 to 1.5 cups of Normandy vegetable blend

1 pinch teaspoon salt + pepper + lemon mix

1 teaspoon barbecue sauce (I use Famous Dave’s)

0.5 teaspoon hot sauce (I use Sriracha)

0.5 cup of Quinoa heated with 1.5 cups of water in a rice cooker

 

Put on pan (you can fold aluminum foil into a tray), preheat oven to 400 degrees F, bake for 45 min to 1 hr until chicken is all white.

 

 

 

Eggplant Dip

Submitted by Jennifer Xu, University of Michigan Medical School

“This is a great and fun way to eat veggies quickly. Very little sodium and very little salt!” – Jennifer

 

Ingredients:
• 3 black eggplants
• 2 teaspoons olive oil
• 2 cloves garlic
• Apple cider vinegar
• Salt

Directions:
Preheat the oven at 470 degrees. Poke the eggplants with a fork 5 – 10 times and place them in the oven for 15-20 minutes. Pull them out when the peel appears wilted. Let the eggplants cool to nearly room temperature. Cut them in half vertically and scoop out the seeds with a spoon and discard them. Separate the meat of the eggplant from the skin. Put the meat in a blender with 2 cloves of garlic and 2-3 teaspoons olive oil. Blend for about 1 minute, until smooth. Add salt to taste. Serve with pita chips.

 

 

 

Spicy Sriracha Cauliflower

Submitted by Sunny Kung, University of Chicago Pritzker School of Medicine

“The dish is low in sugar, sodium, high in spice, and extremely simple to make!” – Sunny

INGREDIENTS
1 head of cauliflower
1 tablespoon of olive oil
2 gloves of garlic, minced
2 tablespoons of soy sauce
1 whole lime, juiced
2 whole green onions, sliced
1 tablespoon of siracha (or more if you want it spicier)

INSTRUCTIONS
Break the cauliflower into small florets
Heat up olive oil in pan
Add cauliflower and cook so it can get browned around for 3-5 minutes
Lower the heat, add garlic and cook for about 1 minute
Add soy sauce, lime juice and half of the green onions
Stir and cook for another minute
Add hot sauce and stir until incorporated
Serve immediately and sprinkle the remaining of the green onions

 

 

 

Coke chicken wings

Submitted by Shiyuan Liu, Icahn School of Medicine at Mt. Sinai

“This dish is low in sugar and sodium. Chicken is better than red meat, It’s super easy to prepare.” – Shiyuan

  1. Buy some chicken wings or drumsticks
    2. Make some slits in them
    3. Boil in water for about 15 minutes. Poke them so the blood comes out.
    4. Take them out, rinse the blood off them
    5. Put a little oil in a frying pan and fry the wings until golden (can fry them with garlic if you prefer)
    6. Dump in just enough coke to cover the chicken wings. Add a bit of soy sauce, scallion, ginger. Put on high heat until it boils, then low heat until the juice evaporates.

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