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MarshallCavendishM - Sylvia Tan

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146 pages

English

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Taste is a compilation of Sylvia Tan's lively accounts of her adventures and exploits in the kitchen, first published in her popular Eat to Live column in The Straits Times' Mind Your Body supplement.Discover healthy yet equally mouth-watering alternatives to all-time favourite dishes such as har cheong kai, Hokkien mee, mee rebus and otak-otak among others. Who says healthy eating is boring?

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Asia

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Publié par	MarshallCavendishM
Date de parution	01 juillet 2009
Nombre de lectures	0
EAN13	9789814435116
Langue	English
Poids de l'ouvrage	4 Mo

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taste
healthy, hearty asian recipes

taste
healthy, hearty asian recipes
sylvia tan
Editor: Sylvy Soh Designer: Rachel Chen Photographer: Joshua Tan, Elements by the Box
Text 2009 Sylvia Tan Photographs 2009 Marshall Cavendish International (Asia) Private Limited
Published by Marshall Cavendish Cuisine An imprint of Marshall Cavendish International 1 New Industrial Road, Singapore 536196
All rights reserved
No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the copyright owner. Request for permission should be addressed to the Publisher, Marshall Cavendish International (Asia) Private Limited, 1 New Industrial Road, Singapore 536196. Tel: (65) 6213 9300 Fax: (65) 6285 4871 E-mail: genref@sg.marshallcavendish.com Online bookstore: http://www.marshallcavendish.com .
Limits of Liability/Disclaimer of Warranty: The Author and Publisher of this book have used their best efforts in preparing this book. The Publisher makes no representation or warranties with respect to the contents of this book and is not responsible for the outcome of any recipe in this book. While the Publisher has reviewed each recipe carefully, the reader may not always achieve the results desired due to variations in ingredients, cooking temperatures and individual cooking abilities. The Publisher shall in no event be liable for any loss of profit or any other commercial damage, including but not limited to special, incidental, consequential, or other damages.
Other Marshall Cavendish Offices: Marshall Cavendish Ltd.5th Floor, 32-38 Saffron Hill, London EC1N 8FH Marshall Cavendish Corporation. 99 White Plains Road, Tarrytown NY 10591-9001, USA Marshall Cavendish International (Thailand) Co Ltd. 253 Asoke, 12th Flr, Sukhumvit 21 Road, Klongtoey Nua, Wattana, Bangkok 10110, Thailand Marshall Cavendish (Malaysia) Sdn Bhd, Times Subang, Lot 46, Subang Hi-Tech Industrial Park, Batu Tiga, 40000 Shah Alam, Selangor Darul Ehsan, Malaysia
Marshall Cavendish is a trademark of Times Publishing Limited
National Library Board Singapore Cataloguing in Publication Data
Tan, Sylvia. Taste: healthy, hearty Asian recipes / Sylvia Tan. Singapore : Marshall Cavendish Cuisine, 2009. p. cm. Includes index. eISBN : 978 981 4435 11 6 ISBN-10 : 981-4435-11-6
1. Low-fat diet - Recipes. 2. Salt-free diet - Recipes. 3. Cookery, Asian. I. Title.
TX714 641.563 -- dc22
OCN320281508
Printed in Singapore by KWF Printing Pte Ltd
For my husband,
kay tong,
who appreciates fine
food in its truest sense.
contents
7 8 22 50 68 94 108 124 136 142
Introduction Soups Vegetables and Salads Meat and Poultry fish and Seafood Rice and Noodles Desserts Rosy With Health Glossary Index
7
introduction
This is a collection of my favourite recipes that I cook regularly for family and friends. They are delicious and interesting enough even for people for whom taste, and not health, is paramount.
And when I serve them, no one even thinks of them as health food, for not only do I use whole grains and vegetables, I also cook up umami- rich ingredients such as artichokes, crabmeat, mushrooms, salmon, avocado, seaweed even pork, lamb and beef.
Contrary to popular misconceptions, all these foods are healthy, depending on the cut you use, if it s meat, and the method of cooking.
None of the recipes is difficult; all of them appeal to our Asian tastes and many have become firm family favourites, despite their healthy label!
People are concerned about their health and well-being. From my informal observations, many are making changes, albeit small, to their diet - whether it is eating brown rice, using healthier oils for cooking or removing obvious fat from meats.
The changes may be small but they are a start.
In my family, the first step we took was to change from white rice to brown rice slowly, by first adding a little, then more, and finally, by replacing white rice entirely.
From this, we have now expanded the range of healthy choices in our daily meals. Today, our carbohydrate intake is drastically reduced, we use only monounsaturated oils for cooking, we eat more fish, and at every meal, there are at least two vegetable dishes on the table.
While the changes have been slow, they have been certain and today, we eat meals that definitely more healthy than a few years ago.
A few principles emerge when cooking for health.
We would poach or steam rather than fry, we would choose the fillets of meat, which are leaner, more tender but still tasty. We would use spices lavishly for they add interest for the palate. We skim every broth we use, for this would mean less fat and no sacrifice of taste.
These are not changes that are difficult to make. These are changes we can live with for life.
Soups
12 15 16 19 20
fish and pineapple Soup kiam chye duck SOUP chinese minestrone soy bean shreds soup fish soup with grated radish
Soups are the mainstay of eating in my home. Just as our mothers lovingly made double- boiled soups when anyone was feeling under the weather, I too resort to soup nutrition. There are cooling soups for an over-heated body, and warming soups for strength. Today, I also make soups, when I want a light meal, need a first course or when I want to poach some vegetables, a piece of meat or fish. Easily defatted, it is the cornerstone of a low-fat diet.

12
fish and pineapple soup
Nothing does it like hot soup during cool rainy days. Whether it is global warming or not, we are having such cool days that I have started to serve piping hot soups to ward off the chill in the air!
But despite the cool nights, I feel soups have to be light, snappy and tangy if you re living in the tropics. This one-a fish and pineapple soup with Southeast Asian flavours fits the bill.
Rich in protein, it uses snapper, which is ideal food. Snapper is low-fat and one of the few fishes that are relatively low in mercury. It also has a mild flavour. I tire of the strongly flavoured rich fishes such as salmon and cod, though they are popular. Despite being high in cholesterol (some 37 mg per serve of 100 g 3 oz ), snapper s count is still lower than salmon s 68 mg per 100 g (3 oz).
The sourness comes from tamarind, lifted by handfuls of fresh mint and basil leaves. Despite the spice, it is not so overpowering that it cannot be eaten on its own.
To choose fish, I like to go to the wet market, for then I can look at, touch and smell the fish. I also adore the whole experience of finding fish that glisten with freshness. They almost demand to be eaten, unlike plastic-wrapped fish from the supermarket, which look so characterless. When purchasing a whole snapper, look for a shiny skin and a good red or pink colour. The belly cavity should also glisten and smell of the ocean, which is not the same as smelling fishy.
Similarly, the pineapple should be choice. I like to buy it from the cut fruit stall for they always offer sweet fruit. A sweet fruit is essential to balance the sourness of the tamarind, even if its sourness is not as sharp as vinegar. Tomatoes add colour (and they should also be ripe!) as do cut red chillies and the fresh mint, basil and coriander. Be brave and add whole handfuls to the bowl.
Snapper fish 400 g (14 1 /3 oz), deboned Cut pineapple 3 slices Tamarind paste or pur e 1 Tbsp Water or chicken or fish stock 5 cups Tomatoes 4-6, cut into quarters Fish sauce 1 Tbsp Salt a pinch Sugar 1 tsp Basil, coriander and mint leaves I bunch each Red chillies (optional) 2-3, sliced
1. Cut fish and pineapple into thick slices. Season fish with a little of the fish sauce and leave aside.
2. Dissolve tamarind paste in a cup of water. Strain to remove seeds and fibres or else use tamarind pur e, available in jars or packets.
3. Add water or stock to make up 5 cups of liquid and bring to the boil. Add pineapple slices and tomato quarters and when it comes to the boil again, add fish slices.
4. Season with remaining fish sauce, salt and sugar and taste to adjust seasoning if needed. Just before serving, divide fish, pineapple and tomatoes among four bowls and garnish with generous amounts of fresh basil, coriander and mint leaves. Add chilli slices if desired and serve at once.
5. To make a more substantial meal, you can add boiled thick rice noodles to the bowl as well. Make sure you adjust the seasoning again. This makes a warming soup in more ways than one on cool nights.
serves 4-5

15
kiam chye duck soup
Everyone loves kiam chye soup. Add a bunch of the salted mustard leaves to a pot and it gives a pungent salty sweetness to the soup. My nephews drink it by the bowlfuls, shovelling lots of rice after. Yet think about the salt content in those bowls!
Pickled in salt, then left to ferment, these mustard leaves were preserved in such a manner in China to keep them for periods of scarcity. A repertoire of recipes arose just for salted vegetables.
Today, it is a different story. People eat salted vegetable soup because they love it. Of the soups, this one is a classic-a salted vegetable soup cooked with duck, better known as itek teem or kiam chye ap . While this soup can be cooked with pork bones or a whole fish head, it is the duck soup that holds top position. The briny mustard leaves (and the sour plums, a classic match) add piquancy to a rich broth. The Peranakans, in their inimitable way, add a whole pig s trotter as well to the pot and serve it with a splash of cognac and a garnish of green chilli, when it makes its appearance every Chinese New Year! No one worried then about high sodium intake nor fat levels. All told, something needed to be done to make this classic less harmful.
Well, I have worked out a healthier recipe. While it needs some preparation overnight, it means that I need not forgo this customary delight. I skin the whole duck then parboil it. The skin after all is where mo