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The
Good-for-Your-Health
All-Asian Cookbook
Low-Sodium, Low-Fat, Low-Cholesterol,
and Low-Calorie Gourmet Recipes from
China, India, Indonesia, Japan, Korea,
Malaysia, the Philippines, Singapore,
Thailand, and Vietnam
Published by the Charles E. Tuttle Company, Inc.
of Rutland, Vermont & Tokyo, Japan
with editorial offices at
Osaki Shinagawa-ku, Tokyo 141-0032
© 1989 by Charles E. Tuttle Publishing Co., Inc.
All rights reserved
LCC Card No. 89-50955
ISBN: 978-1-4629-0379-5 (ebook)
First edition, 1989
First paperback edition, 1993
Printed in Singapore
To
My mother
Contents
Preface xi
Acknowledgments xiii
Introduction xv
Ingredients and Cooking Tips xxiii
Weights and Measures xxxv
Planning and Serving an Asian Meal xli
Recipes and their Nutrient Values xlii
Japan 3
The Japanese Kitchen 5
Stocks and Soups (Dashi, Suimono, and Shirumono) 8
Steamed Foods (Mushimono) 15
Vinegared Salads and Mixed Dressed Foods (Sunomono and Aemono) 21
Foods Simmered in Seasoned Liquids (Nimono) 26
Broiled and Pan-Fried Foods (Yakimono) 29
Deep-Fried Foods (Agemono) 34
Table-Top Cooking (Nabemono) 39
Noodles (Menrui) 43
Rice Dishes and Sushi (Gohanmono and Sushi) 47
Dipping Sauces (Tare) 57
Korea 61
The Korean Kitchen 63
Appetizers (Pan) 66
Soups (Tang, Kuk, and Tchigae) 69
Fish (Saengsun) 74
Chicken (Takkogi) 77
Beef (Sokogi) 79
Vegetables (Ch'aeso) 82
China 87
The Chinese Kitchen 89
Snacks and Appetizers (Xiao Chi) 95
Soups (Tang) 102
Seafoods (Haiwei) 107
Chicken (Jirou) 115
Beef (Niurou) 128
Soybean Curd (Doufu) 133
Vegetables (Su Cai) 140
Rice (Fan) 148
The Philippines 151
The Filipino Kitchen 153
Fish (Pescado) 154
Chicken (Polio) 156
Vegetables (Verdwas) 158
Vietnam 161
The Vietnamese Kitchen 163
Appetizers (Mon An Choi) 166
Soups (Canh) 172
Seafood (Hai-vi) 178
Chicken (Thit Ga) 182
Beef (Thit Bo) 186
Indonesia, Malaysia, and Singapore 189
The Indonesian, Malaysian, and Singaporean Kitchens 191
Appetizers (Sesuap) 196
Soups (Sop) 200
Seafoods (Ikan Laut) 204
Chicken (Ayam) 211
Beef (Daging Sapi) 220
Vegetables (SayuTan) 223
Pickles, Garnishes, and Condiments (Atjar, Hiasi, and Sambal) 229
Rice and Noodles (Beras and Bakin Mi) 236
Thailand 241
The Thai Kitchen 243
Soups
