minutes. Add the remaining ingredients except the scallion greens, soy sauce, and sesame oil and bring to a boil over high heat. Reduce the heat to medium-low and simmer, partially covered, until arrowroot and lentils are tender, 45 minutes to 1 hour, stirring occasionally. Stir in the scallion greens and serve warm, with the soy sauce and sesame oil passed separately, if desired.
{PER SERVING} Calories 279 • Protein 19g • Total Fat 3g • Sat Fat 0g • Cholesterol 0mg • Carbohydrate 47g • Dietary Fiber 10g • Sodium 537mg
Rice Congee with Shiitake Mushrooms and Peas
Congee, a savory or sweet stewlike porridge, most commonly made with rice, is the ultimate Chinese comfort food.
MAKES 6 SERVINGS
2 cups long-grain white rice, rinsed under cold running water, drained
1 ⁄ 2 teaspoon salt
1 tablespoon toasted (dark) sesame oil
8 dried shiitake mushrooms, soaked in hot water to cover 20 minutes, or until softened, rinsed, drained, stemmed, and chopped
1 cup frozen baby peas, thawed
2 scallions, white and green parts, thinly sliced
1 to 2 large cloves garlic, finely chopped
Freshly ground black pepper, to taste
Reduced-sodium soy sauce, Chinese black vinegar, chopped fresh cilantro, chopped fresh scallions, and/or chopped pickled vegetables, to serve
In a medium stockpot, place the rice and salt with cold water to cover by 1 inch. Bring to a boil over high heat; boil 2 minutes. Reduce heat and simmer, partially covered, stirring occasionally, about 20 minutes, or until rice is tender and mixture is soupy, adding water as needed and stirring from the bottom to prevent sticking.
Meanwhile, in a medium nonstick skillet, heat 1 ⁄ 2 tablespoon of oil over medium heat. Add the mushrooms, peas, scallions, and garlic and cook, stirring, until fragrant and softened, about 2 minutes. Add to the rice mixture and season with pepper; cook over low heat, stirring, until heated through, about 5 minutes. Stir in the remaining 1 ⁄ 2 tablespoon of oil. Serve at once, with soy sauce and additional condiments passed separately.
{PER SERVING} Calories 273 • Protein 6g • Total Fat 3g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 54g • Dietary Fiber 2g • Sodium 210mg
Buddha’s Delight Vegetable Stew
Traditionally served on New Year’s Day, this mildly flavored vegetable stew is well suited to most palates. For extra punch, 1 to 2 teaspoons of Chinese chili paste can be added along with the toasted sesame oil. Dried lily buds are available at most Asian markets—if you can’t locate these golden-hued unopened flowers, omit them from the recipe. Dried sheets of bean curd or tofu skin, broken into small pieces, can replace the bean curd sticks, or tofu bamboo. Cubed extra-firm tofu can replace either dried variety, if necessary.
MAKES 4 TO 6 SERVINGS
4 ounces dried bean curd sticks or tofu bamboo (about 4 sticks, depending on length), broken into 6-inch lengths, soaked in boiling water to cover until softened, about 30 minutes, drained well
1 tablespoon peanut oil
2 scallions, white and green parts separated, thinly sliced
1 tablespoon finely chopped fresh ginger
8 dried shiitake mushrooms, soaked in hot water to cover 20 minutes, or until softened, rinsed, drained, stemmed, thinly sliced
1 ⁄ 2 cup dried lily buds, soaked in hot water to cover 20 minutes, or until softened, rinsed, drained well
1 ⁄ 2 pound frozen bamboo shoots, cooked according to package directions, drained, or 8 ounces canned bamboo shoots, cooked in boiling water 1 minute, drained
1 cup sliced fresh water chestnuts, or 1 cup sliced, rinsed, and drained canned water chestnuts
1 ⁄ 2 cup shredded carrots
4 ounces fresh snow peas, trimmed, halved diagonally
1 cup shredded Napa or green cabbage
1 ⁄ 4 cup canned or vacuum-packed ginkgo nuts, rinsed and drained
1 ⁄ 2 cup low-sodium vegetable broth, plus additional, as needed
1 ⁄ 4 cup vegetarian oyster sauce or mushroom soy sauce
2 tablespoons regular reduced-sodium
{PER SERVING} Calories 279 • Protein 19g • Total Fat 3g • Sat Fat 0g • Cholesterol 0mg • Carbohydrate 47g • Dietary Fiber 10g • Sodium 537mg
Rice Congee with Shiitake Mushrooms and Peas
Congee, a savory or sweet stewlike porridge, most commonly made with rice, is the ultimate Chinese comfort food.
MAKES 6 SERVINGS
2 cups long-grain white rice, rinsed under cold running water, drained
1 ⁄ 2 teaspoon salt
1 tablespoon toasted (dark) sesame oil
8 dried shiitake mushrooms, soaked in hot water to cover 20 minutes, or until softened, rinsed, drained, stemmed, and chopped
1 cup frozen baby peas, thawed
2 scallions, white and green parts, thinly sliced
1 to 2 large cloves garlic, finely chopped
Freshly ground black pepper, to taste
Reduced-sodium soy sauce, Chinese black vinegar, chopped fresh cilantro, chopped fresh scallions, and/or chopped pickled vegetables, to serve
In a medium stockpot, place the rice and salt with cold water to cover by 1 inch. Bring to a boil over high heat; boil 2 minutes. Reduce heat and simmer, partially covered, stirring occasionally, about 20 minutes, or until rice is tender and mixture is soupy, adding water as needed and stirring from the bottom to prevent sticking.
Meanwhile, in a medium nonstick skillet, heat 1 ⁄ 2 tablespoon of oil over medium heat. Add the mushrooms, peas, scallions, and garlic and cook, stirring, until fragrant and softened, about 2 minutes. Add to the rice mixture and season with pepper; cook over low heat, stirring, until heated through, about 5 minutes. Stir in the remaining 1 ⁄ 2 tablespoon of oil. Serve at once, with soy sauce and additional condiments passed separately.
{PER SERVING} Calories 273 • Protein 6g • Total Fat 3g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 54g • Dietary Fiber 2g • Sodium 210mg
Buddha’s Delight Vegetable Stew
Traditionally served on New Year’s Day, this mildly flavored vegetable stew is well suited to most palates. For extra punch, 1 to 2 teaspoons of Chinese chili paste can be added along with the toasted sesame oil. Dried lily buds are available at most Asian markets—if you can’t locate these golden-hued unopened flowers, omit them from the recipe. Dried sheets of bean curd or tofu skin, broken into small pieces, can replace the bean curd sticks, or tofu bamboo. Cubed extra-firm tofu can replace either dried variety, if necessary.
MAKES 4 TO 6 SERVINGS
4 ounces dried bean curd sticks or tofu bamboo (about 4 sticks, depending on length), broken into 6-inch lengths, soaked in boiling water to cover until softened, about 30 minutes, drained well
1 tablespoon peanut oil
2 scallions, white and green parts separated, thinly sliced
1 tablespoon finely chopped fresh ginger
8 dried shiitake mushrooms, soaked in hot water to cover 20 minutes, or until softened, rinsed, drained, stemmed, thinly sliced
1 ⁄ 2 cup dried lily buds, soaked in hot water to cover 20 minutes, or until softened, rinsed, drained well
1 ⁄ 2 pound frozen bamboo shoots, cooked according to package directions, drained, or 8 ounces canned bamboo shoots, cooked in boiling water 1 minute, drained
1 cup sliced fresh water chestnuts, or 1 cup sliced, rinsed, and drained canned water chestnuts
1 ⁄ 2 cup shredded carrots
4 ounces fresh snow peas, trimmed, halved diagonally
1 cup shredded Napa or green cabbage
1 ⁄ 4 cup canned or vacuum-packed ginkgo nuts, rinsed and drained
1 ⁄ 2 cup low-sodium vegetable broth, plus additional, as needed
1 ⁄ 4 cup vegetarian oyster sauce or mushroom soy sauce
2 tablespoons regular reduced-sodium
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