healthy chinese cookbook

7/29/2019 Healthy Chinese Cookbook

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Eat Fruits & Vegetables Every Day,

Photography by: Rosa To

Stay Healthy All The Way!

Highlighting the Dietary

Guidelines or Americans 2005

2005

Healthy Chinese Cuisine

Using Fruits and Vegetables


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ForewordBeing overweight and obese has become a major health problem in Caliornia, including our Chinese community.

According to the Caliornia Behavioral Risk Factor Survey1, over orty percent o Asian American males, and thirty

percent o emales in Caliornia are overweight!*. This has led to an increase in such diet-related disorders as diabetes,obesity, and high blood pressure.

Eighty percent o Asian American children and ty-six percent o Asian American adults are not eating enough ruits

and vegetables2, 3. Eating at least 2 to 6 cups o ruits and vegetables (depending on your age, gender and activity

level), and getting 30 to 60 minutes o physical activity every day, may help to lower our risk o becoming overweight

and our risk o cancer, heart disease, Type 2 diabetes and obesity 4 .

This is the rst booklet available in Chinese to help increase ruit and vegetable consumption and provide helpul tipson staying active. This easy method to improve intake o ruits and vegetables is enhanced by celebrity che Martin Yan

and nutritionist Catherine Wong rom Chinatown Public Health Center, who share their secrets or healthy eating and

cooking using authentic Chinese recipes.

I am pleased to recommend this well written and illustrated booklet that will help keep you healthy.

Sincerely,

Edward A. Chow, MD

San Francisco Health Commissioner

Executive Director, Chinese Community Health Care Association

(1) Caliornia Department o Health Services, Cancer Surveillance Section, Caliornia Behavioral Risk Factor Survey, 2004(2) Caliornia Department o Health Services, Cancer Prevention and Nutrition Section, Caliornia Childrens Eating & Exercise Practices, 2003

(3) Caliornia Department o Health Services, Cancer Prevention and Nutrition Section, the Caliornia Dietary Survey, 2003

(4) U.S. Department o Agriculture, Dietary Guidelines or Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05

* Asian American adult and child survey samples also include a small number o Pacifc Islanders, American Indians, and people o mixed racial/ethnic background

1


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**1

2, 3

2 6 30 60

4

*

2

(1) Caliornia Department o Health Services, Cancer Surveillance Section, Caliornia Behavioral Risk Factor Survey, 2004(2) Caliornia Department o Health Services, Cancer Prevention and Nutrition Section, Caliornia Childrens Eating & Exercise Practices, 2003

(3) Caliornia Department o Health Services, Cancer Prevention and Nutrition Section, the Caliornia Dietary Survey, 2003

(4) U.S. Department o Agriculture, Dietary Guidelines or Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05


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ForewordThrough the Network or a Healthy Caliornia, we have worked to promote ruit and vegetable intake and

increased physical activity or over 15 years. That is because eating nutritious oods, like ruits and vegetables, andbeing physically active, lowers the risk o cancer, Type 2 diabetes, stroke and unhealthy body weight. In addition,

when you eat ruits and vegetables, like those ound in the traditional Chinese diet, and stay active, you not only

improve your physical health, but your mental and emotional health as well.

Use this cookbook to help you prepare healthy and traditional home-cooked Chinese meals or you and your amily.

Look to the meal planning guide to see i your amily is eating enough ruits and vegetables to promote good health.

Reer to the physical activity suggestions to see how you and your amily can include the daily physical activity that

is so important in maintaining whole body wellness.

The traditional Chinese diet is a wonderul example o how resh ingredients, like ruits and vegetables, can be

combined or a favorul and healthul meal. Use this cookbook to help you preserve those benets and to reduce

the risk o chronic disease. Look or more dietary inormation in the uture specically designed or the Asian

American Pacic Islander community. Your health is worth preserving!

Sincerely,

Susan B. Foerster, MPH, RD,

Chie, Policy, Planning and Evaluation Section

Network for a Healthy California

Caliornia Department o Public Health

3


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Network or a Healthy Caliornia

Network for a Healthy California

Susan B. Foerster

4


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Table o Contents

5

Foreword ....................................... ....................................... ............... 1

Table o Contents ....................................... ....................................... .. 5

Network or a Healthy CaliorniaChinese Project......................... 6

My Food Pyramid .................................. ....................................... ........ 8

What Should I Eat Every Day? ............................................................. 10

Benefts o Fruits, Vegetables & Physical Activity ................................. 12

How Many Cups o Fruits & Vegetables Should an Adult Eat? ............. 14

How Many Cups o Fruits & Vegetables Should a Child or Youth Eat? 16

What Counts as a Cup? ...................................... .................................. 18

How to Eat More Fruits & Vegetables Every Day ................................. 20Tips or Eating More Fruits & Vegetables ..................................... ........ 22

Tips or Physical Activity ................................... .................................. 24

Recipes

Rainbow Cups ...................................... ....................................... ........ 26

Apple Carrot Soup ...................................... ....................................... .. 28

Chicken Lotus Root Patties...................................... ............................ 30

Frozen Tou in Supreme Stock ........................................ ..................... 32

Pea Shoots in Supreme Stock .................................. ............................ 34Chinese Broccoli with Wine & Sugar ................................... ............... 36

Baked French Fries ..................................... ....................................... .. 38

Vegetable & Chicken Dumplings ................................... ..................... 40

Five Happiness Fried Noodles ..................................... ..................... 42

Apple Chunk Cake ..................................... ....................................... .. 44

Acknowledgements .................................... ....................................... .. 46

. . 2

. . 5

.... 7

.. 9

.. 11

. . 13

.. 15

. . 17

. . 19

. . 21. . 23

. . 25

. . 27

. . 29

. . 31

. . 33

.. 35.. 37

. . 39

. . 41

.. 43

.. 45

. . 47


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Network or a Healthy CaliorniaChinese Project

The Network or a Healthy CaliorniaChinese Project would like to present to you a colorul and favorul

way o healthy eating incorporated into Chinese cooking.

Healthy eating and active liestyles are the primary ways to prevent major causes o chronic disease and death

in the United States. Research shows that eating 2 to 6 cups o ruits and vegetables (depending on your age,

gender, and activity level), and getting at least 30 to 60 minutes o physical activity every day may reduce the

risk o many diseases such as certain cancers, heart disease, stroke, obesity and diabetes5.

This booklet inorms you o the latest Dietary Guidelines or Americans, health benets o ruits and vegetables,

the amount that you need to eat, and the healthier ways o cooking with ruits and vegetables. We have chosen

the galloping horse or our project logo because it symbolizes health, strength and vitality or the Chinese.

Enjoy eating a variety o colors and favors o ruits and vegetables, be active and change your amilys liestyle

to lower the risk o many chronic diseases.

We wish you and your amily an energetic and healthy lie!

Sincerely,

Catherine Wong R.D., M.P.H.

Nutrition Manager

Chinatown Public Health Center

San Francisco Department o Public Health

(5) U.S. Department o Agriculture, Dietary Guidelines or Americans 2005, www.healthierus.gov/dietaryguidelines , accessed 8/22/05


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(5) U.S. Department o Agriculture, Dietary Guidelines or Americans 2005, www.healthierus.gov/dietaryguidelines , accessed 8/22/05

2 6

30 60

5


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My Food PyramidThe new ood pyramid is designed to help us make smart ood choices, fnd balance between oods and physical activity and get the most

nutrition out o our calories. This ood pyramid oers healthy intake patterns. I you have access to the Internet, you can fnd out your ownpyramid according to your age, gender and physical activity level. The web address is www.MyPyramid.gov.

FRUITSVEGETABLES MILK MEAT & BEANSGRAINS

MyPyramid.gov

Source: My Food Pyramid, USDA, 2005


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MyPyramid.gov

www.MyPyramid.gov

My Food Pyramid, USDA, 2005


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This is the recommendation or ood intake and physical activity according to the new ood pyramid and

the dietary guidelines by the U.S. Department o Agriculture and the U.S. Department o Health and Human Services in 2005.

GRAINSMake hal o your grains whole

Eat at least 3 oz. o whole grain

cereals, breads, crackers, rice, or

pasta every day.

1 oz. is about:

1sliceofbread,or 1cupofbreakfastcereal,or

cupofcookedrice,cereal,or

pasta

Eat 6 oz. every day

Find your balance between ood and physical activity

Staywithinyourdailycalorieneeds.

Bephysicallyactiveforat least30minutesmostdaysoftheweek.

About60minutesadayofphys icalactivitymaybeneededtopreventweightgainin

adults.

Forsustainingweightloss,atleast60to90minutesadayofphysicalactivitymaybe

required.

Childrenandteenagersshouldbephysicallyactivefor60minuteseveryday,ormostdays.

VEGETABLESVary your veggies

Eat more dark-green veggies like

broccoli, spinach, and other dark

leay greens.

Eat more orange vegetables like

carrots and sweet potatoes.

Eat more dry beans and peas like

pinto beans, kidney beans, and

lentils.

Eat 2 cups every day

FRUITSFocus on ruits

Eat a variety o ruit.

Choose resh, rozen, canned, or

dried ruit.

Go easy on ruit juices.

Eat 2 cups every day

MILKGet your calcium-rich oods

Go low-at or at-ree when you

choose milk, yogurt, and other milk

products.

I you dont or cant consume milk,

choose lactose-ree products orother calcium sources such as

ortifed oods and beverages.

Get 3 cups every day

MEAT & BEANSGo lean with protein

Choose low-at or lean meats,

poultry, and fsh.

Bake it, broil it, or grill it.

Vary your protein routine choosemore beans, peas, nuts and seeds.

1 oz = a piece o meat, fsh, or

skinless chicken the size

o a mahjong tile, or

1 egg, or

cup tou, or

cooked dry beans

Eat 5 oz. every day

For a 2,000-calorie diet, you need the amounts below rom each ood group. To ind the amounts that are right or you, go to MyPyramid.gov.

Know the limits on ats, sugar, cholesterol and salt (sodium)

Makemostofyourfatsourcesfromsh,nuts,andvegetableoils .

Limitsolidfatslikebutter,stickmargarine,shorten ing,andlard,aswellasfoodsthat

contain these.

ChecktheNutritionFactslabeltokeepsaturatedfats, trans-fats,cholesterol,andsodium

low.

Choosefoodandbeverageslowinaddedsugar.Addedsugarcontributescalorieswith

ew, i any, nutrients.

Source: My Food Pyramid, USDA, 2005

What Should I Eat Every Day?


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11

2005

3

6

30

60

60 90

60

...

2

2

3

5

2000 MyPyramid.gov

My Food Pyramid, USDA, 2005

?


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Benefts o Fruits,Vegetables & Physical Activity

Benefts o ruits and vegetables

Providesuswithvitamins,minerals,ber,andphytochemicals

to help lower the risk o chronic diseases such as cancer, heart

disease, hypertension, stroke, obesity and diabetes

Slowsthenegativesignsofagingsuchasweakeningvisionand

memory loss

Enhancesourimmunity

Benefts o physical activity

Lowerstheriskofdevelopinghighbloodpressure,heartdisease,

stroke, diabetes and cancer

Buildsandmaintainshealthybones,muscles,andjoints

Helpstolowertheriskofoverweightproblemsinchildrenandadults

Reducesanxiety,depressionandstress

Helpsustofeelmoreenergetic


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The amount o ruits and vegetables an adult needs every day depends on his/her gender, age, and activity level.

The ollowing daily amounts are recommended or individuals who get less than 30 minutes per day o physical activity

beyondregulardailyactivities.Ifyougetmorephysicalactivity,youwouldneedtoeatanadditionalcupto1cupof

vegetablesanduptocupadditionalfruit 6.

How Many Cups o Fruits &

Vegetables Should an Adult Eat?

*Sedentary: less than 30 minutes a day o moderate physical activity in addition to daily activities.

*ModeratelyActive:atleast30minutes,upto60minutesadayofmoderatephysicalactivityin

addition to daily activities.

*Active:60ormoreminutesadayofmoderatephysicalactivityinadditiontodailyactivities.

(*) See page 24 or more details

(6)U.S.DepartmentofAgriculture,DietaryGuidelinesforAmericans2005,www.healthierus.gov/dietaryguidelines,accessed8/22/05

Gender Age *Sedentary

Fruit Vegetable

Female 19-25 years 2cups 2cups

26-50 years 1cups 2cups

51+ years 1cups 2cups

Male 19-20 years 2cups 3cups

21-60 years 2 cups 3 cups

61+ years 2cups 2cups


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*

30

30 6

* 30

* 30 60

* 60

* 25

(6)U.S.DepartmentofAgriculture,DietaryGuidelinesforAmericans2005,www.healthierus.gov/dietaryguidelines,accessed8/22/05

*

19-25 2 2

26-50 1 2

51 51 1 2

19-20 2 3

21-60 2 3

61 61 2 2


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The amount o ruits and vegetables a child or a teenager needs every day also depends on his/her gender, age, and

activity level *.

The Dietary Guidelines or Americans 2005 and the new Food Pyramid recommend the ollowing daily amounts or

children and youth who are sedentary (getting less than 30 minutes per day o physical activity beyond regular dailyactivities). Those who are more physically active may require more while staying within their calorie needs7.

How Many Cups o Fruits &

Vegetables Should a Child or Youth Eat?

*Sedentary: less than 30 minutes a day o

moderate physical activity in addition to daily

activities.

*Moderately Active: at least 30 minutes, up to

60minutesadayofmoderatephysicalactivity

in addition to daily activities.

*Active:60ormoreminutesadayofmoderate

physical activity in addition to daily activities.

(*) See page 24 or more details

(7)U.S.DepartmentofAgriculture,MyPyramidFoodIntakePatternCalorieLevels,2005,http://www.mypyramid.gov/professionals/pdffoodintake.html,accessed8/22/05

Gender Age * Sedentary

Fruit Vegetable

Children (Boys and Girls) 2-3 years 1 cup 1 cup

Girls 4-7 years 1cup 1cups




Boys 4-5 years 1cup 1cups





15-18 years 2 cups 3 cups


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2005 30

7

* 30

* 30

60

* 60

* 25

(7)U.S.DepartmentofAgriculture,MyPyramidFoodIntakePatternCalorieLevels,2005,http://www.mypyramid.gov/professionals/pdffoodintake.html,accessed8/22/05

*

2-3 1 1

4-7 1 1

8-10 1 1

11-13 1 2

14-18 1 2

4-5 1 1

6-8 1 1

9-10 1 2

11-12 1 2

13-14 2 2

15-18 2 3


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What Counts as a Cup?

Source: U.S. Department o Agriculture, Dietary Guidelines or Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05

Fruits:

1 small apple 1 large banana 1 large orange 1 large peach

8largestrawberries 1cup100%fruitjuice cupdriedfruit 1mediumpear

Vegetables:

1 cup cooked greens 1 medium potato 1 large sweet potato 2 large celery stalks

1 large whole tomato 2 cups raw 1 cup chopped 1 cup cooked

(uncooked) leay greens vegetable carrot


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U.S. Department o Agriculture, Dietary Guidelines or Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05


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How to Eat More Fruits & Vegetables Every Day

Morning

Mid-day

Snack

Evening

= cup

= 2 cups

= 1 cup

= 1 cups

= 5 cups

1cupcarrotsoup cupcooked cupcooked

(cupofcarrots) stringbeans Chinesebroccoli

The meal pattern below demonstrates how to eat 2 cups o ruit and 3 cups o vegetables, which is appropriate or a

sedentarymaleage21-60.Ifyouareanoldermaleorfemaleofanyage,usepage14toadjustthismealpatterntoyour

recommended level o ruit and vegetable intake.

apurpleyamorasweetpotato

1 cup cooked greens 1 apple

1 large banana

Total: 3 cups vegetable + 2 cups ruit


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=

= 2

= 1

= 1

= 5

2 3 21 60

15

3 + 2


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Addfreshfruitornomorethan1cup100%fruitjuicetobreakfast

Snackonfruitsandvegetables

Servemorevegetablesandlessriceatlunchanddinner

Addmorevegetablestothemaindishandrice

Toenhancetheavorofvegetables,tryusingtheSupremeStockrecipebelow

Usetwoormoredifferentcoloredvegetablesatmealtimes

Servefruitasadessert

Makeadelicioussmoothiewithfreshorfrozenfruitandlow-fatornonfatmilk

Addextravegetabletosandwiches,suchascucumbers,tomatoes,peppers,andsprouts...

Tips or Eating More Fruits & Vegetables

Banana Berry SmoothieIngredients: banana,peeledandsliced

1cupunsweetenedfrozenberries(strawberries,blueberries, and/or blackberries)

cup1%lowfatornonfatmilkorsofttofu cup100%orangejuice

Preparation:1. Place all ingredients in a blender container. Put lid

on tightly.

2.Blenduntilsmooth.Ifmixtureistoothick,addcup

cold water and blend again.

3. Pour into 2 glasses and serve.

Makes 2 servings. One serving equals 11/3 cups.

Preparation time: 5 minutes.

Source: Network for a Healthy CaliforniaChildrens Power Play! Campaign.Kids...GetCookin!CaliforniaDepartmentofPublicHealth,2009.

Make Supreme Stock to enhance avor in cookingSupreme stock is used requently in Chinese cooking; this kind o stock is oten made

in advance, and used or soup base. Supreme stock is usually made with meat and

poultryandboiledforatleast3hoursuntiltheavorisintensied.

You can make your own: (recipe makes 15 cups o stock)

Inalargestockpot,combine2poundsleanpork,1wholechicken,andenough

water to cover at least 4 inches above the ingredients. Cook over high heat. When

the water boils, reduce to medium-low heat and simmer or 3 hours. Add 1 teaspoon

salt, remove rom heat and let stand to cool.

Withaslottedspoon,removetheporkandchickenfromthestock.Dividethestock

intoseveralsmaller,shallowcontainersandrefrigerateforatleast6hours,oruntil

at becomes solid on surace o stock. Remove the at rom the stock.

Usethestockassoupbase,saucesandgravies,ortoaddavortovegetabledishes. Freezethestockinicecubetraysorsmallcontainersandstoreinthefreezerfor

uture use. Frozen stock can be kept in reezer up to 2 months.

TrythedifferentrecipesusingtheSupremeStockonpages32,34,36and40.

To prevent ood borne illness, the stock should be separated into smaller shallow containers andbe rerigerated immediately.


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1

1

1%

100%

1.

2.

3. 2

2 113

5

Network for a Healthy California Childrens Power Play! Campaign.

KidsGet Cookin! ( ...) 2009

3

15

2 1 4

3 1 6

2

333537 41


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Tips or Physical Activity

Moderate activities include:dancing, biking, tai-chi, gymnastics, stretching, lightgardening, luk-tung kuen, walking (3.5 mph), yogaVigorous activities include:aerobic dance, basket ball, brisk walking (4.5 mph),

jogging, jumping rope, heavy yard work (chopping wood), swimming

Enjoy physical activity every day with family and friends Forbeginners,startwith10to15minutesofphysicalactivityaday,andgradually

work up to 30 minutes a day Schedulearegulartimeeachweekforthefamilytoenjoyphysicalactivitytogether

Includephysicalactivityinfamilyvacations

Strengthenmusclesandimproveexibilitybyliftingweight,stretchingarmsand legs, doing push-ups, sit-ups, leg-lits, and arm-curls

Dohouseholdchoresthatincludephysicalactivity,suchaswalkingthedog, emptyingthegarbage,moppingorvacuumingtheoors,washingthecar,

and mowing the lawn LimitthetimeonTV,videogames,andcomputertonomorethan2hoursaday

Bikeorwalktowork,walkwithaco-workerduringbreaksorafterlunch,usethestairs

Startawalkinggroupwithneighbors,riends and/or relatives

How much moderate to vigorous physical activity do we need every day? Adults 30minutesormoretolowertheriskofchronicdiseases

60minutestopreventweightgaininadulthood

90minutestosustainweightloss

Childrenandyouth60minutesormore


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10 15 30

2

/

30

60

90

60


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26

Rainbow Cups

Nutrition tips:The combination o jicama, bell peppers, mushrooms, and resh soybeans add interesting texture,avor,color,phytochemicals,andbertothisrecipe.

Green bell pepper and button mushrooms can replace red and orange bell pepper and shiitake

mushrooms or lower cost.

Fresh soybeans are kept in the reezer section o the supermarket. I resh soybeans are not

available, use other dried beans such as chickpeas or navy beans.

Nutrition inormation per serving:

Calories:161 Total at: 2 g Saturated Fat: 0 gCholesterol: 3 mg Sodium: 241 mg Fiber: 4 gCarbohydrates:26g Protein: 8 g

Makes 8 servings (1 serving = 1 cup)

Ingredients:

1 orange bell pepper, seeded and diced

1 red bell pepper, seeded and diced

2 cups dried shiitake mushroom, soaked, stems trimmed

and diced

1 cup diced jicama

1 cup resh soybeans

teaspoonsesameseedoil

1 teaspoon sugar

teaspoon salt

1 tablespoon cornstarch

cupwaterorstock

8 spring roll wrappers (cut into round shape)

nonstick vegetable oil spray

Instruction:

1. Preheat oven to 325 F

2. Lightlycoatlargemufncupswithnonfatcookingspray.

3. Place a spring wrap in each mufn cup, and press frmly

against the sides; bake in preheated oven until wrappers turn

crispy and golden brown, about 1 minute.

4. Heat a large nonstick pan over high heat. Add vegetables and

sesame seed oil and saut until tender-crisp,

about 3 to 5 minutes; season with sugar and salt.

5. In a large bowl mix cornstarch and water. Stir to

eliminate lumps. Add to vegetables. Remove rom heat.

6. Usingasmallspoon,scoopvegetablesintospringrollcups

and serve immediately.

7. Store unflled spring roll cups in an airtight container and use

within 3 days.


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161 2 0

3 241 4 26 8

=

1. 325

2. 3.

4.

5.

6.

7.


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28

Apple Carrot Soup

Nutrition tips:

Addingfruittosoupenhancestheavorandnutritionalvalue.Studieshaveshownthatpeople

with low intakes o ruits and vegetables experience twice the risk o cancer compared to those

with high intakes.

Nutrition inormation per serving:Calories: 133 Total at: 3 g Saturated Fat: 1 g

Cholesterol: 35 mg Sodium: 20 mg Fiber: 3 gCarbohydrates: 13 g Protein: 13 g


Ingredients:

1 pound lean pork, cut into chunks

4 apples with skin, cored and quartered

4 large carrots, peeled, cut into chunks

1 piece dried orange peel (optional)

4 slices ginger

teaspoonsalt

20 cups water

Instruction:

1. In a large pot over high heat, combine all ingredients,

bring to a boil.

2. Reduce heat to medium and simmer until soup reduces to

about 8 cups o liquid, about 3 to 4 hours.

3. Skim at rom surace and serve.

4. Store letover soup covered in rerigerator or up to 3 days8.

(8) Partnership or Food Saety Education, Chill: Rerigerate Properly and Promptly,http://www.fghtbac.org/chill.cm, accessed 8/23/05


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(8) Partnership or Food Saety Education, Chill: Rerigerate Properly and Promptly,

http://www.fghtbac.org/chill.cm, accessed 8/23/05

133 3 1

35 20 3 13 13

=

20

1.

2.

3.

4. 8

Ch k L R P


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Chicken Lotus Root PattiesMakes 3 servings (1 serving = 2 patties)

Ingredients:

6 ouncesskinless,bonelesschickenbreast,minced3 cups lotus root, chopped or ground

1 teaspoon vegetable or olive oil (or nonstick cooking spray)

Marinade:

1 egg white, lightly beaten

2 teaspoons sugar

teaspoon salt

1 tablespoon cornstarch

teaspoonsesameseedoil

Instruction:

1. In a large bowl, combine marinade ingredients, whisk or stir.

Add minced chicken, stir to coat.

2. Add ground lotus root and mix well.

3. Formchicken-lotusrootmixtureinto6patties,

each about 2 inches in diameter.

4. Heat a nonstick pan over medium heat, add 1 teaspoon oil,

swirling to coat pan; or spray pan with non stick cooking

spray.

5. Pan-ry patties on both sides until cooked and browned,

about 5 minutes on each side, and serve.

Nutrition tips:

Lotusrootisacrunchyandnutritiousvegetablethatcanbeusedtostretchameatrecipeand

add fber and vitamins at the same time!

Lotusrootisalsoagoodsourceofthiaminandriboavin,inadditiontovitaminCand

potassium (9).


Cholesterol: 33 mg Sodium: 322 mg Fiber:9gCarbohydrates:36g Protein: 20 g

(9)USDANutrientDatabaseforStandardReference,

http://www.nal.usda.gov/nic/oodcomp/search, accessed 8/22/05


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243 3 0

33 322 9 36 20

(9)USDANutrientDatabaseforStandardReference,

http://www.nal.usda.gov/nic/oodcomp/search, accessed 8/22/05

C B1 B29

=

1.

2.

3.

4.

5.

F T S S k


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Frozen Tou in Supreme StockMakes 4 servings (1 serving = 4 slices each o tou & ham and 12 cup cooked broccoli)

Ingredients:

4 pieces 2 inches x 2 inches frm tou

(rozen overnight or 8 hours ahead o time)

16 slicesofham,extralean,2inchesx2inches

(approximately 5 oz total weight)

6 driedshiitakemushrooms,soaked,stemsremoved

1 cup homemade supreme stock (see pg. 22), or low sodium chicken broth

2 cupsbroccoliorets

4 cups water (to boil the broccoli)

Sauce

2 teaspoons cornstarch

1 teaspoonssoysauce

1 teaspoon sugar teaspoonsesameseedoil

a pinch o white pepper

Instruction:

1. Derost rozen tou under running tap water, squeeze out excess water.

Cuteachtofusquareinto4pieces,inchthickforatotalof16slices.

2. In a large bowl, arrange tou and ham in an overlapping pattern around the

side o the bowl. Place mushrooms in the center, and pour in the stock.

3. In a large pot or a wok, bring water to a boil. Put a steamer rack above the

water, place the bowl with tou, ham and mushrooms on the rack. Coverthe pot and steam over high heat or 20 minutes, then remove rom heat.

4. Drain the stock rom the bowl into a medium sized saucepan. Cook the

stock over medium heat, add the sauce ingredients and stir constantly to

make light gravy.

5. Cover the bowl o steamed tou with a large plate, invert bowl onto plate,

and remove the bowl.

6. Inamediumsizedpotoverhighheat,bring4cupsofwatertoaboil.

Place steamer rack into pot. Add broccoli, cover and steam over medium

heat or 4-5 minutes.

7. Garnish the tou and ham arrangement with broccoli, pour gravy on top

and serve.

Nutrition tips:

Freezing the tou produces a spongy and meaty texture.

Stockcanenhancetheavorofvegetablesandlowfatdishes(refertopage22fordirectionon

making stock).

For tou, dierent brands may have dierent levels o calcium. Read the nutrition label to choose

products with more calcium.

Nutrition inormation per serving:Calories: 183 Total at: 8 g Saturated Fat: 2 gCholesterol: 18 mg Sodium:567mg Fiber: 2 gCarbohydrates: 13 g Protein: 18 g


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183 8 2

18 567 2 13 18

23

=

16

23

1.

16

2.

3.

20

4.

5.

6.

7.

P Sh S S k


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Pea Shoots in Supreme StockMakes 4 servings (1 serving = cup)

Ingredients:

1 teaspoon vegetable or olive oil teaspoonmincedginger

1 pound pea shoots

2 teaspoons cooking wine

a pinch o sugar

teaspoon salt

cupsupremestockorlowsodiumchickenbroth

1 teaspoon cornstarch

1 red chili pepper, chopped or garnish (optional)

Instruction:

1. Heat a nonstick wok or pan over high heat. Add oil, swirling

to coat sides.

2. Add ginger. Stir until ragrant. Add pea shoots, wine, and

sugar. Stir-ry until cooked but still bright green and crisp,

about 3 to 5 minutes. Remove to a serving plate.

3. In a medium saucepan over medium heat, add cornstarch,

salt and stock, and stir constantly. Cook or about 1 minute

or until hot to make a thin sauce.

4. Pour sauce over pea shoots and garnish with red pepper.Nutrition tips:

Peashootsaresweet,tender,andhighinber.Usingstockenhancestheavorofpeashoots.

I pea shoots are not available, substitute with spinach or any tender green vegetable.

Nutrition inormation per serving:Calories: 58 Total at: 3 g Saturated Fat: 0 gCholesterol: 0 mg Sodium: 180 mg Fiber: 2 gCarbohydrates: 8 g Protein: 5 g


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35

58 3 0

0 180 2

8 5

=

1.

2.

3.

4.

Chi B li ith Wi d S


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36

Chinese Broccoli with Wine and Sugar

Nutrition tips:

Stir-rying leay green vegetables quickly helps to keep some o vitamins and color. Steaming is

alsoagreatwaytomaintainnutrientcontentandavorofvegetables.

Ginger,wineandsugarcombined,makeagreatseasoningtohelpbringouttheavorofthese

leay greens.



Makes 4 servings (1 serving = cup)

Ingredients:

1 pound Chinese broccoli1 teaspoon vegetable or olive oil

teaspoonmincedginger

1 teaspoon sugar

1 tablespoon cooking wine

cupsupremestockorlowsodiumchickenbroth

teaspoonsalt

Instruction:

1. Separate Chinese broccoli stems rom leaves, and cut stemsinto 2-inch sections.

2. Over medium to high heat, heat a large nonstick pan, add oil

and swirl to coat sides o the pan.

3. Add stems into the pan frst, saut or a ew seconds, and then

add Chinese broccoli leaves.

4. Add ginger, sugar, and wine. Continue to stir-ry.

5. Add stock, cover pan and let Chinese broccoli cook until tender

but crisp and bright green, about 1 minute.

6. Addsalt,mixwellandserve.


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37

77 2 0

0 371 2

13 4

=

1.

2.

3.

4.

5.

6.

Baked French Fries


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38

Baked French Fries

Nutrition tips:

Because the potatoes are baked, these French Fries contain less than one gram o at per

cup versus regular ries, which contain 15 grams o at per cup; that is a saving o 3 teaspoons

o added oil.

Purple yams can be used or additional health benefts.

Nutrition inormation per serving:Calories: 212 Total at: trace Saturated Fat: 0 g



Ingredients:

5 potatoes cut into inch wide strips1 tablespoon garlic powder

Vegetable oil spray

Instruction:

1. Preheat oven to 400 F.

2. Place potato strips in a large bowl and sprinkle with garlic

powder.

3. Coat a baking pan with vegetable oil spray.4. Put one layer o potato strips on baking pan, place in oven and

bake or 40 to 50 minutes, turning about every 8 minutes, until

potato strips become crisp and golden.


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39

212 0

0 17 7

48 5

15

=

1. 400

2. 3.

4. 40 45

Vegetable and Chicken Dumplings


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40

Vegetable and Chicken DumplingsMakes 10 servings (1 serving = 6 dumplings)

Ingredients:

60thinwontonwrappers

2poundsChinesebroccolior1poundstendergreens

Filling

poundskinless,bonelesschickenbreast,nelychopped

1 cup fnely chopped bok choy leaves

cupnelychoppedjicamaorbokchoystalks

4 dried shiitake mushrooms, soaked, stems removed, and chopped

cupblackfungus,soakedandchopped(optional)

1 teaspoon sesame seed oil

teaspoonsalt

3 teaspoons cornstarch1 egg white

Instruction:

1. In a large bowl, combine flling ingredients, and mix well.

2. To make each dumpling, place 1 teaspoon flling in a wonton

skin, old in hal, pinch edges to seal the dumpling. Repeat with

remaining flling and wonton skins.

3. In a large pot bring 10 cups o water to boil, add dumplings

andcookuntildumplingsoattothewatersurface,about

7 to 8 minutes. Remove dumplings rom water, set aside.4. Cook the Chinese broccoli in the boiling water until tender but

crisp, about 10 minutes, remove rom water.

5. Foroneserving,place6dumplingsandcupofthecooked

broccoli in a small bowl and serve.

Suggestions:

Dumplingscanbeservedinsupremestockorchickenbrothand

leay green vegetable, garnish with carrots and string beans.

Uncookeddumplingscanbefrozenforlateruse.Cookfrozen

dumplings in boiling water, thawing beore cooking is not necessary.

Nutrition tips:

Unlike the traditional recipe, which is mostly meat flling, the combination o vegetables and

chicken not only adds vitamins and fber but also reduces the at in this recipe.

Add bok choy or Napa cabbage to the wonton flling to provide texture, vitamins and fber.

Nutrition inormation per serving:Calories: 228 Total at: 2 g Saturated Fat: 0 gCholesterol:19mg Sodium: 457 mg Fiber: 3 gCarbohydrates: 42 g Protein: 15 g


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41

228 2 0

19 457 3

42 15

10 =

60 1

1.

2.

60

3. 10

4. 10

5.

Five Happiness Fried Noodles


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42

Five Happiness Fried Noodles

Nutrition tips:

The dierent vegetables used in this recipe bring in dierent colors, antioxidants and health benefts.

The large amount o vegetables in this recipe adds vitamins, fber, color and texture to the noodle.

The vegetables also add moisture, which means less oil is needed.The term julienne means thin strips.

Nutrition inormation per serving:Calories: 425 Total at:6g Saturated Fat: 1 g

Cholesterol: 1 mg Sodium: 445 mg Fiber:6gCarbohydrates: 77 g Protein:16g


Ingredients:

10 cups o water1 pound egg noodles

1 tablespoon vegetable or olive oil, divided

3 cups bean sprout

1 cup bamboo shoots, julienned (sliced thinly in strips)

cupshreddedcarrots

cupdriedshiitakemushrooms,soaked,stemsremoved,

and julienned

2 green onions, julienned

teaspoonsalt

1 teaspoon sugar

1 tablespoon soy sauce

Instruction:

1. In a large pot on high heat, bring 10 cups o water to boil.

Cook noodles in boiling water until tender or al-dente,

approximately 5 - 7 minutes, drain and set aside.

2. Heatanonstickwokorpanoverhighheat.Addtablespoon

oil, swirling to coat the pan, add noodles and pan-ry until

noodles are golden, about 7 to 10 minutes. Remove noodles

rom wok.

3. Addremainingtablespoonoiltowok,addvegetables,

and stir-ry until just cooked, about 5 to 7 minutes.

4. Return noodles to the wok, add salt, sugar and soy sauce.

Stir to combine and serve.


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425 6 1

1 445 6

77 16

=

10

1. 10

2.

10

3.

4.

Apple Chunk Cake


45/49

44

Apple Chunk Cake

Nutrition tips:

As a rule, hal o the amount o at in a dessert recipe can be replaced with applesauce or a puree o

anotherfruit,suchasprunepuree.Theresultisaverymoist,low-fatcakeenhancedbytheavorof

resh and nutritious apples.The amount o sugar in this recipe has been reduced by one third, as compared to the original recipe.

Use vegetable oil spray to prevent the cake rom sticking to the pan.

Nutrition inormation per serving:Calories:239 Total at: 5 g Saturated Fat: 1 g


Makes 12 servings (1 serving = 1 piece 1 x 2)

Ingredients:

1 cups sugar cup vegetable oil

2 eggs

2 cupsour

1 teaspoon salt

1 teaspoon cinnamon

1 teaspoon baking soda

4 cups diced apple chunks

cup applesauce

2 cups sliced apple to place on cake top

Instruction:

1. Preheat oven to 350 F.

2. In a large bowl, mix sugar, oil and eggs together.

Beat well.

3. Inaseparatebowl,combineour,salt,cinnamon,andbaking

soda. Add to egg batter and mix well.

4. Add apple chunks and applesauce to the batter.

Stir to combine.5. Coat a baking pan with vegetable oil spray,

and pour in batter. Bake until done, about 1 hour.

6. Placeappleslicesontopofapplecakeandserve.


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45

239 6 1

35 308 1

44 3

12 =

1

1. 350

2.

3.

4.

5.

6.

Acknowledgements


47/49

I would like to thank the ollowing dedicated individuals and community partners or their valuable contributions:

Network for a Healthy CaliforniaChinese Projectpartners who assisted in the reviewing and/or feld-testing: May Fong, RD, MPH, Chair o Consumer Education Department, City College o San Francisco

Sok Leng Ho, BS, RD, Nutrition Consultant, Kai Ming Headstart Program

Elizabeth Lam, BS, RD, Health Programs Manager, American Cancer Society, San Francisco Unit

Kari Lee, Interim Executive Director, YMCA, San Francisco

Donna Lew, American Heart Association, San Francisco

Yvonne Liang, RD, MS, Nutritionist, Chinese Community Health Resource Center

Magdalene Louie, RD, MPH, WIC Program Coordinator, San Francisco

Gloria Tan, Director, Asian Womens Resource Center

Lucy Tao, Asian Womens Resource Center

Diana Wong, MA, Chinatown Child Development Center

Esther Wong, BS, RD, Nutritionist, Sel Help or the Elderly

Wanda Wong, Instructor, Senior Civic Education Class, Sel Help or the Elderly

Helen Yuen, Director o the Department o Nutrition & Senior Centers, Sel Help or the Elderly

Wu Yee Childrens Services

Other Reviewers:Desiree Backman, DrPH, MS, RD, Network or a Healthy Caliornia

Laura Brainin-Rodriguez, MPH, MS, RD, Coordinator, Feeling Good Project, San Francisco Department o Public Health

Edward Chow, MD, San Francisco Health Commissioner, Executive Director, Chinese Community Health Care Association

Alexander Li, MD, Center Director and Medical Director, Chinatown Public Health Center, San Francisco Dept. o Public Health

Jackie Richardson, RD, MBA, Program Manager, Network or a Healthy Caliornia

Photographer:Rosa To Translator: Grace Lam Yee Typesetters:Herman Ma & Grace Lam Yee Food Stylists: Stephanie Jan & Rosa To

Che:James Liou Recipes Contributors:Martin Yan, Che Hing Moon Ching

Design & Layout: Creative Services, Reproduction & Mail Services, City and County o San Francisco

Physical Activity Photo Models:Nicole Chang, Kalyn Chang, William Hao, Chu Shing Lau, Kwok Ying Wong Lau, Master Shu Dong Li, and Michelle Lo

IwouldliketothankGraceLamYeewhowrotethisbookletwithme,nutritionistSylviaLauforherassistanceinthisproject,andMartinYanforallowingthereprintofrecipesfrom

Healthy&DeliciousSimpleWaystoLowFatChineseCooking.

IwouldespeciallyliketothankMadelineRitchie,FormerCenterDirector,ChinatownPublicHealthCenter,MariaLeClair,DirectorofNutritionServices,LauraBrainin-Rodriguez,

Coordinator o the Feeling Good Project o the San Francisco Department o Public Health, Jackie Richardson and Monica Perez, Program Managers, Network for a Healthy

California, or their guidance and support in this project.

Finally, we have to thank you, our readers, or the opportunity to share our new way o using ruits and vegetables in cooking and eating to improve health, and o being active.

Catherine Wong, RD, MPH

Network for a Healthy CaliforniaChinese ProjectProject CoordinatorChinatown Public Health Center, San Francisco Department o Public Health

46


48/49

. .May.Fong

.

.

. .Kari.Lee

.

.

. .Magdalene.Louie

.

.

.

. .Esther.Wong

. .Wanda.Wong

.

.

. Network or a Healthy Caliornia.Desiree.Backman

. .Feeling.Good..Laura.Brainin-Rodriguez

.

.

. Network or a Healthy Caliornia.Jackie.Richardson

. . . . . . . Stephanie.Jan

James.Liou. . .

William.HaoShu.Dong.Li.

Madeline Ritchie Maria LeClair Feeling Good Laura Brainin-

Rodriguez Network for a Healthy California Jackie Richardson Monica Perez

47

Recipes are used with permission rom Healthy & Delicious

Simple Ways to Low Fat Chinese Cooking by Catherine Wong,


49/49

SimpleWaystoLowFatChineseCooking byCatherineWong,

RD, MPH, and Martin Yan, MS.

Martin Yan is an internationally acclaimed culinary expert in

Chinese and Asian cuisines. He has been the host o Yan Can

Cook,theworldwidesyndicatedcookingprogramsince1978.

Che Yan is the author o 25 best-selling cookbooks and hasreceived numerous national and international honors and awards.

He is committed to improving the nutritional wellbeing o the community.

Catherine Wong specializes in wellness programs or the Chinese, and

currently works or the San Francisco Department o Public Health

Chinatown Public Health Center as the Nutrition Manager. She was invited

by the United Nations FAO to train doctors and health providers in the

Nutrition Manpower Development Program or the Peoples Republic o

China, and has consulted with National Cancer Institute. Catherine hasreceived numerous awards including the prestigious Young Dietitian o

the Year award rom the American Dietetics Association, and the Silver

Award rom the American Heart Association.

This material was unded by Chinatown Public Health Center,

San Francisco Department o Public Health, the Caliornia Department

o Public Health, Network for a Healthy California, and the USDA

Supplemental Nutrition Assistance Program (ormerly Food Stamp

Program). These institutions are equal opportunity providers and

employers. In Caliornia, ood stamps provide assistance to low-income

households, and can help buy nuturitious oods or better health. To fnd

outmore,contacttheSanFranciscoFoodStampProgram415-558-4186.

ForCaliforniaFoodStampinformation,call877-847-3663.Forimportant

nutrition inormation, visit www.cachampionsorchange.net.

COOK-224/Rev.07/09

1978

25

(Chinatown Public Health Center)

(Network for a Healthy

California) (USDA Supplemental

Nutrition Assistance Program) Food Stamp Program

415-558-4186

877-847-3663

www.cachampionsorchange.net

healthy chinese cookbook

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