by Toby Neal
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3. Place parboiled ribs in a container big enough to hold them. Cover with marinade and set in refrigerator for 24 hours. Stir once or twice during the 24 hours. (You can marinate for 8-10 hours if you prefer.)
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4. When you are ready to cook, preheat oven to 350°F.
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5. Remove ribs from marinade and place in a roasting pan.
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6. Cook in a pre-heated, 350°F oven for 30 minutes or until browned.
Note:
If you do not want to parboil, marinate the ribs as above, lower the oven temp to 325°F, , and increase the cooking time to 2 hours.
Grilling:
2. Parboil the ribs with onion, salt and pepper in a pot big enough to cover the ribs with water. Bring to a boil over high heat and boil 3-5 minutes, then lower the heat to low and cook for 90 minutes.
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3. Place parboiled ribs in a container big enough to hold them. Cover with marinade and set in refrigerator for 24 hours. Stir once or twice during the 24 hours. (You can marinate for 8-10 hours if you prefer.)
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4. Grill over medium high heat for 10-12 minutes, turning once.
Tofu Stir Fry
This dish can be eaten alone, or served over rice, oriental noodles, thin spaghetti, etc.
INGREDIENTS:
1 14 oz. container extra firm tofu
Cornstarch
4 carrots (either whole carrots that you can slice into rounds or pre-sliced carrot coins)
1 pepper (any color though yellow or red will add more color)
2 baby bok choy (Chinese cabbage)
1 head broccoli (florets and the stem, or florets only)
2 stalks celery
2-3 cloves garlic
1 c. snow peas
4 oz. mushrooms (any kind)
1 small can water chestnuts
Oil (any type except a heavy olive oil)
Low sodium soy sauce
Splash of rice wine
Salt and pepper
Pinch of sugar
Vegetable broth
Optional variations:
Substitute shrimp for the tofu
Oyster sauce
Star anise
Chinese five spice powder
Chili flakes
PREP NOTES:
If serving with rice or noodles:
Cook before proceeding to the steps below. Cook according to the instructions on the product’s package. Tip: Cook rice or noodles in broth rather than water.
Drain the tofu well and pat dry with paper towels. Season with pepper and any spices desired. Toss in a bag or dish to coat with cornstarch.
Vegetable prep:
Note: Try to keep the veggies roughly the same size so that they cook evenly. Try to mix the shapes and sizes to make a prettier plate.
Cut carrots into thin ovals if not precut.
Cut the peppers into strips.
Roughly chop the bok choy.
Separate the broccoli florets. If you want to use the stems, peel and roughly chop them.
Trim the celery and slice the stalks on the diagonal so that they look like a “U” when cut.
Chop the garlic finely.
Trim the ends of the snow peas, making sure that there are no strings.
Slice the mushrooms.
Drain the water chestnuts.
STEPS:
1. Add 1 Tbsp. of oil (or use cooking spray) to a pan (or use a wok if you have one) and bring to temperature over medium heat.
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2. Add tofu to pan and cook 7-9 minutes or until golden. Remove from pan and set aside.
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3. Add the soy sauce, a splash of rice wine, salt and pepper, sugar and if you like more sauce, add the broth to a bowl. Taste and adjust seasonings. Add any of the optional seasonings that you like.
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4. Bring pan back to temperature, medium to medium high, adding a small amount of oil if needed.
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5. Add all of the veggies to the pan, except the water chestnuts as they only need to warm and should be added right before the veggies are done.
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6. Cook veggies 5 minutes, tossing once or twice.
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7. Add sauce and chestnuts. Cook another 5-7 minutes until crisp tender, stirring once or twice.
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8. Remove star anise (if used) before serving.
Shoyu Chicken
INGREDIENTS:
1/2 c. soy sauce
1/2 c. brown sugar
1/2 c. water
2 cloves garlic, minced
½ medium onion, chopped
½ Tbsp. Worcestershire sauce
½ Tbsp. grated fresh ginger
1 star anise
½ Tbsp. ground black pepper- I prefer fresh ground (You can find small pre-filled grinders in the spice aisle).
½ Tbsp. dried oregano
½ tsp. crushed red pepper flakes (optional)
½ tsp. ground cayenne pepper (optional)
½ tsp. ground paprika
2½ lb. skinless chicken thighs (chicken breasts can be used, but the flavor will not be as rich.)
STEPS:
Slow Cooker/Crock-Pot:
1. Add all of the ingredients (except the chicken) to the cooker and give them a quick stir, leaving the star anise whole so it is easier to remove later.
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2. Add the chicken.
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3. Cover the cooker and cook on low 6 hours.
Oven:
1. Preheat to 350°F.
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2. Add all of the ingredients to a large bowl or a very large zipper bag. Stir or shake to mix, and then add chicken.
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3. Let the chicken marinate in the refrigerator for at least 2 hours (or longer to develop the flavor).
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4. Remove chicken from marinade. Place in baking pan and cook 45-60 minutes.
Grill:
1. Pre-heat grill, either oil the grate or cover with foil. If using foil, poke holes in the foil with a fork.
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2. Add all of the ingredients to a large bowl or a very large zipper bag. Stir or shake to mix, and then add chicken.
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3. Let the chicken marinate in the refrigerator for at least 2 hours (or longer to develop the flavor).
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4. Remove chicken from marinade. Place on grill and cook 15 minutes per side- turning once.
Instant Pot:
1. Add all ingredients (except chicken) to Instant Pot and stir.
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2. Add chicken.
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3. Following the directions for your particular model, cook on high 10 minutes.
Stovetop:
1. Add all ingredients (except chicken) to a large pot over med-high heat. Stir till sugar dissolves.
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2. Add chicken and bring to a boil.
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3. Boil 2 minutes, then reduce heat to low. Simmer 1½ hours till fork tender.
SERVING SUGGESTION:
When done, serve over white rice, brown rice (cooked according to package directions), or riced cauliflower.
Saimin Recipe
Prep and cook time:
Approximately 30 minutes
Servings:
Serves 3-6 (depending on whether it is a side or main dish and how many add-ins you choose.)
INGREDIENTS:
4 qt. water, salted and seasoned with salt, onion powder, and/or garlic powder
1 8-oz. pkg. dried Japanese soba noodles
4 c. chicken broth/stock, vegetable broth/stock, or fish broth/stock
1 Tbsp. grated fresh ginger
2 Tbsp. soy sauce
Fresh ground black pepper to taste
Green onions (or scallions) for garnish
Optional add-ins:
(Mix and match based on you
r broth and what you have on-hand.)
1 can baby shrimp well-rinsed
Chopped SPAM
Cooked pork
4-5 thinly sliced radishes
Small bunch of thinly sliced bok choy (or baby bok) rinsed well
Matchstick (thinly) cut carrots
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Add other items based on your preferences and what you have available.
STEPS:
1. In a large pot over medium-high heat, add 4 quarts of water and salt and bring to a boil.
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2. Add soba noodles and boil 4 to 6 minutes until al dente.
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3. Remove from heat, drain, and rinse under warm, running water, then drain well again.
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4. In a large pot over medium-high heat, add broth/stock and ginger and bring just to a boil.
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5. Reduce heat to low.
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6. Add soy sauce and any of your favorite veggies and other add-ins.
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7. Simmer for 5 minutes longer or until cooked. (Veggies should still be a bit crunchy.)
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8. Remove from heat.
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9. Place cooked soba noodles in a bowl large enough to hold all of the goodies but wide enough so that you can see all the colors.
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10. Pour broth/stock mixture (with toppings) over the top and serve.
Ahi Poke
A delicious raw fish salad packed with nutrition that is also low calorie.
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Recipe can easily be cut in half for smaller servings.
INGREDIENTS:
2 lb. fresh ahi tuna
1 small round onion, julienne cut (Maui onions preferred)
3 green onions, diced
½ tsp. freshly grated fresh ginger
3 finely diced garlic cloves
½ c. soy sauce
1 tsp. sesame oil
½ tsp. crushed red pepper flakes
1 tsp. Chinese chili sauce (Rooster Brand)
1 tsp. alaea (Hawaiian sea salt) or any other type of sea salt
STEPS:
1. Toss all ingredients in a bowl.
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2. Chill until ready to serve.
Mango or Pineapple Salsa
Can be used as a topping for fish or can be served with chips.
INGREDIENTS:
1 c. pineapple, diced and drained well
1 mango, diced (or 2 mangoes if omitting the pineapple)
½ c. red bell pepper, diced (or for lots of color, mix red/yellow/orange or green sweet peppers)
2 tsp. of chopped fresh or canned jalapeno (or more to taste)
2 Tbsp. Maui onion (or sweet onion) diced (or fresh spring green onions)
1 Tbsp. sweet chili sauce (Mae Ploy or any other brand)
2 tsp. fresh lime juice (or you can use lemon, or both)
¼-½ tsp. salt to taste (Himalayan Pink Salt, Hawaiian or other sea salt)
2-4 Tbsp. chopped cilantro
Optional:
Use ⅛ tsp. fresh grated ginger (or the one in the tube. Do not used dried or candied ginger.)
STEPS:
1. Mix all ingredients in a large bowl.
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2. Cover and refrigerate overnight, if possible. Stir once or twice.
Note:
Do not discard the liquid that forms in the bowl, as that will be used if you are using the salsa as a topping for fish.
Fried Chicken Hawaiian Style
INGREDIENTS:
4 lb. chicken drumettes
¼ c. flour
½ c. cornstarch
2 eggs
2 stalks green onions, chopped
1-2 garlic cloves, minced
⅓ c. soy sauce
1 Tbsp. sesame seeds
½ tsp. red pepper flakes (or to taste)
Optional:
Omit the red pepper and use fresh ground black pepper and some paprika.
STEPS:
1. Combine all the ingredients in a large bowl.
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2. Add chicken to mixture and stir together.
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3. Cover bowl and place in refrigerator to marinate 4-6 hours or overnight.
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4. When ready to cook, remix, since the batter may separate overnight.
To fry:
1. Using a deep skillet or Dutch oven, add oil about ⅓ of the way full. (Do not use too much oil.)
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2. Heat oil to 350°F. (Use a thermometer.)
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3. Cook a few pieces at a time (so that you have room to turn them safely) for 10-14 minutes, turning once.
Note:
Be sure that oil returns to 350°F between each batch or the chicken will not cook fully or will be soggy.
To partially fry/bake:
1. Follow instructions above, but decrease cooking time to 5 to 8 minutes, turning once.
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2. Finish by baking in a 350°F oven for 15-20 minutes, depending on size.
*See tip below.
To bake:
1. Allow excess batter to drip off of chicken.
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2. Space chicken pieces well apart on a baking sheet, pizza pan, or jellyroll pan. Place cookie/cake cooling racks in the pan. Spray lightly with cooking spray or wipe them with a tiny bit of oil to keep chicken from sticking. (Using the racks allows air and heat all around chicken and that is where the crispiness comes from. It also allows excess grease to drain.) Do not crowd them, for best results.
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3. Bake in 425°F oven 20-30 minutes, depending on size.
To air fry:
1. Spray basket lightly.
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2. Allow excess batter to drip off of chicken. Work in small batches, do not crowd. As air fryers vary in size and power, follow the instructions in your air fryer’s manual. Most will be set from 360-390°F and the time will vary. Be sure to turn chicken. You can keep the batches warm using the tip below- just set your oven to warm )or the lowest setting).
*Tip for oven warming/crisping:
Use a baking sheet/pizza or jelly roll pan. Place cookie/cake cooling racks in the pan. Spray lightly with cooking spray or wipe them with a tiny bit of oil to keep chicken from sticking. Using the racks allows air and heat all around chicken and that is where the crispiness comes from. It also allows excess grease to drain.
Hawaiian Pasta Salad
INGREDIENTS:
1/2 of a 16-ounce box/bag of shaped pasta-
14 oz can of pineapple drained but save the juice
1 medium pepper – chopped
16 oz of good quality ham or shrimp
1/2 cup of diced celery
1/4 cup finely chopped onion
1/2 cup shredded carrots
Dressing:
1/4 cup sour cream (reg or low fat)
1/2 cup mayonnaise
1 tsp horseradish
1 tsp red wine vinegar (tastes best) or apple cider vinegar
1 tsp sugar or honey
1/3 cup pineapple juice (from the canned fruit above)- add slowly and taste often
Onion/garlic powder- to taste
Pepper (fresh ground if possible) - to taste
Optional add-ins or garnishes:
Grape or cherry tomatoes. Chop fine