I am embarking on a culinary journey where I make my favorite foods healthier by adding more vegetables and plant-based proteins, and removing or reducing fats and salt. Many, including former US President Bill Clinton, claimed a primarily vegan diet have improved their health tremendously (read article)
In this webpage, you can find my healthier recipes as listed below:
- Fry-less, oil-less, salt-less rice salad
Fry-less, Oil-less, Salt-less Rice Salad
This recipe is a healthier twist to the classic Chinese fried rice. The natural saltiness from the squid and spices reduce the need for salt and add tons of flavor. The corn in the recipe gives the natural sweetness to the dish. You can make it a vegan or vegetarian recipe by removing animal protein and adding your favorite plant-based protein like nuts, seeds, lentils, or beans. You can substitute Jasmine rice with brown or ancient grains for a healthier option. And obviously, you can add your fav nutrient-rich vegs such as kale, cabbage, spinach and bitter gourd in this recipe.
This recipe appears challenging with the multiple steps but trust me, if you are organized and follow my instructions, it will be a breeze! You will be glad making this dish since it is so much healthier and your tummy will thank YOU!
Ingredients (Yields 4 to 6 servings):
1 cup dried Jasmine rice, 1 can of black beans (15oz), 12 oz of squid, 1 lb green beans, 3 sweet corn with husk on, 1 large carrot, 1 large shallot, 2 tsp garlic powder, 1 tsp chili powder, and ground black pepper to taste
(Optional) 1 tsp Szechuan peppercorns and 1 tsp cumin seeds
1. Rinse and cook rice as you would normally do. I cook my Jasmine rice in the microwave for 14 mins after rinsing it a couple of times and filling it with water until the water reaches to my first knuckle when I lay my palm on top of the rice
2. Soak the corn while waiting for the rice. Once the rice is cooked, cook corn in the microwave using this Sweet Corn on the Cob method (minus the butter if you want to keep it fat-less)
3. Preheat oven to 375 degF. Grind Szechuan peppercorns and cumin seeds. Mix with chili powder
4. Slice shallot thinly. Cut carrots to cubes. Rinse and drain squid. Slice squid to bite-size pieces. Toss together squid, shallot, carrot and ground spices from step 3. Lay the mixture on a lined baking tray. Bake for 10 mins or until the squid is cooked through
5. Rinse and cut green beans to bite-size. Drain the black beans and give them a quick rinse
6. In a medium saucepan, fill it with water until 3/4 full. Bring it to a rolling boil. Stir in green beans and let them cook for 2 mins or until your desired crunchiness or softness. I like my green beans on the crunchy side. Scoop the green beans with slotted spoon
7. Bring the water back to a boil and add black beans. Let them cook for 2 mins. Drain the beans when done
8. In a large and clean serving bowl, cut corn off the cob. Add cooked rice, squid mixture, green beans, and black beans. Sprinkle garlic powder and ground black pepper. Toss until the dish is well-mixed
9. Serve with toasted sesame seeds, chia seeds, your fav nuts, dried nori pieces or sliced scallions.