Chinese

  • Time: 10 minutes
  • Complexity: medium
  • Origin: Chinese

Seared oriental salmon

Ingredients

4x113 g/4 oz salmon fillets, skinned (40 Sins on Green) | 1 teaspoon crushed black peppercorns | Fry Light, for spraying | 340 g/12 oz pak choi | 8 spring onions, trimmed and halved | 1 x 2.5 cm/1 in piece fresh root ginger, peeled and finely chopped | 1 red chilli, deseeded and finely chopped | 2 tablespoons light soy sauce

This recipe uses pak choi, which is now readily available in many big supermarkets and is Sin-free on both eating plans, but you can substitute fresh spinach leaves instead.

Marinated mushrooms

Ingredients

1 tablespoon cider vinegar | 1 tablespoon olive oil | 1 tablespoon lemon juice | few drops of Worcestershire sauce | 2 tablespoons tomato puree | 2 tablespoons cold water | 1 tablespoon chopped fresh mixed herbs, or 1/2 tablespoon dried | 1 small onion, grated | 1 garlic clove, crushed | 500 g (1 lb) button or closed cup mushrooms, sliced

Vegetable Chow Mein

Ingredients

227g/8 oz broccoli, chopped | 113g/4 oz mangetout, chopped | salt & ground black pepper | 227g/8 oz bean sprouts | 142g/5 oz dried egg noodles | 2 garlic cloves, crushed | 1 red onion, chopped | 2 tbsp Worcestershire sauce | 2 tbsp soy sauce | 227g/8 oz mushrooms, chopped | 3 carrots, finely chopped

Oriental chicken topping for baked jacket potatoes

Ingredients

113 g/4 oz chicken breast, boned, skinned | 1 spring onion, chopped | 2 tablespoons very low fat natural fromage frais | a dash of hot chilli sauce

Egg fu-yung

Ingredients

2 dried Chinese mushrooms, or 50 g (2 oz) fresh oyster mushrooms, chopped | 25 g (1 oz) cooked peeled prawns, finely chopped | 25 g (1 oz) cooked ham, finely chopped | 25 g (1 oz) bamboo shoots, finely chopped | 2-3 water chestnuts, finely chopped | 4 eggs, beaten | 1 tablespoon cornflour | 4 tablespoons water | 1 teaspoon salt | 1 tablespoon dry sherry | 3 tablesppons sunflower oil | fresh coriander sprigs, to garnish

Egg Fried Rice

Ingredients

57g/2 oz frozen peas | 1 tbsp Worcestershire sauce or soy sauce | 2 eggs, beaten | 113g/4 oz rice | Fry Light, for spraying | 1 onion, finely chopped | 57g/2 oz mushrooms, chopped | 2 garlic cloves, crushed
  • Complexity: medium
  • Origin: Chinese

Chinese Fried Rice 2

Ingredients

Fry Light, for spraying | 2 large eggs, beaten | 227g/8 oz long grain rice | 1 pepper, deseeded & finely chopped | 6 spring onions, finely chopped | 1 large carrot, cut into matchsticks | 12 mangetout, cut into diagonal slices | 113g/4 oz garden peas | 1 small can water chestnuts, drained | 8-10 button mushrooms | 1 garlic clove, crushed (to taste) | 1 small piece root ginger, peeled & grated or 1 tsp dried ginger | 1/2 tsp dried paprika | 1/2 tsp soy sauce

Yangchow fried rice

Ingredients

3 dried Chinese mushrooms | 4 tablespoons sunflower oil | 2 onions, finely sliced | 2 slices of root ginger, peeled and diced | 125 g (4 oz) minced pork | 1 tablespoon light soy sauce | 1 teaspoon sugar | 500 g (1 lb) cooked long-grain rice | 2 eggs, beaten | 2 tablespoons cooked green peas | 2 tomatoes, chopped | salt and freshly ground black pepper

Crispy noodles with mushrooms & ham

Ingredients

1.2 litres (2 pints) lightly salted boiling water | 375 g (12 oz) chow mein noodles (thin Chinese egg noodles) | 50 g (2 oz) butter | 2 tablespoons sunflower oil | 250 g (8 oz) oyster mushrooms | 250 g (8 oz) cooked ham, shredded | 1 bunch spring onions, finely chopped
  • Time: 6 minutes
  • Complexity: very easy
  • Origin: Chinese

Oriental stir-fried beans

Ingredients

1 teaspoon sesame oil (2 Sins) | 2 garlic cloves, crushed | 1 x 2.5 cm/1 in piece fresh root ginger, peeled and chopped | 1 red chilli, deseeded and chopped | 2 tablespoons black bean sauce (1 1/2 Sins) | 340 g/12 oz thin green beans or runner beans, cut in 5 cm/2 in lengths | 113 ml/4 fl oz chicken stock made with Bovril or vegetable stock

Vegetarians can substitute vegetable stock in this recipe instead of chicken stock made with Bovril.

  • Time: 7 minutes
  • Complexity: very easy
  • Origin: Chinese

Stir-fried cabbage with bacon

Ingredients

1 teaspoon oil (2 Sins) | 113 g/4 oz lean diced bacon, all fat removed (8 Sins on Green) | 2 garlic cloves, crushed (optional) | 454 g/1 lb green cabbage, finely shredded | salt and freshly ground black pepper | 1 teaspoon caraway seeds

Although we have suggested that you use green cabbage in this unusual stir-fry, you could substitute spring greens, curly kale, white cabbage or even red cabbage for a totally different appearance and flavour. Serve, if wished, topped with a spoonful of very low fat natural fromage frais.

  • Time: 12 minutes
  • Complexity: easy
  • Origin: Chinese

Stir-fried mushrooms and noodles

Ingredients

227 g/8 oz dried egg noodles (44 Sins on Original) 1 teaspoon oil (2 Sins) | 1 bunch spring onions, diagonally chopped | 2 garlic cloves, crushed | 1 x 2.5 cm/1 in piece fresh root ginger, peeled and chopped | 1 green pepper, deseeded and chopped | 113 g/4 oz button mushrooms, quartered | 170 g/6 oz bean shoots | 2 level tablespoons oyster sauce (1 Sin) | 1 tablespoon soy sauce | 1 teaspoon oil (2 Sins)

Stir-fries are so quick and easy to cook when you haven't a lot of time. You can even prepare the vegetables in advance and store them in an airtight container in the refrigerator until needed.

  • Complexity: advanced
  • Origin: Chinese

Stuffed Chinese mushrooms

Ingredients

16 large dried Chinese mushrooms | 16 cooked peeled prawns | Filling: | 500 g (1 lb) lean minced pork | 2 tablespoons rich soy sauce | 1 tablespoon sesame oil | 2.5 cm (1 inch) piece of root ginger, grated | To garnish: | a few radishes | 1 small bunch spring onions | watercress sprigs
  • Time: 18 minutes
  • Complexity: medium
  • Origin: Chinese

Thai chicken curry with noodles

Ingredients

1 teaspoon oil (2 Sins) | 284 ml / 1/2 pint chicken stock made with Bovril | 1 bunch spring onions, diagonally sliced | 57 ml/2 fl oz canned coconut | 1 garlic clove, crushed | milk (5 Sins) | 1 x 2.5-cm/1-in piece fresh root ginger, peeled and chopped | 113 g/4 02 dried egg noodles (22 Sins on Original) | salt and freshly ground black pepper | 454 g/1 lb boned, skinned chicken breasts, sliced (24 Sins on Green) | 2 tablespoons roughly chopped fresh coriander | 1 level teaspoon Thai hot curry paste (1 Sin)

If you like fragrant, spicy food, you will enjoy this classic Thai curry. Of course, you could omit the chicken on the Green Eating Plan and substitute vegetables of your choice, such as cauliflower, aubergine, carrots and courgettes, thereby saving 6 Sins per serving.

Morels with wild rice

Ingredients

150 g (5 oz) fresh morels, rinsed, trimmed and halved lengthways | or 15 g (1/2 oz) dried morels plus 5 g (1/4 oz) dried horn of plenty and 125 g (4 oz) mixed fresh mushrooms, such as shiitake, yellow and grey oyster, trimmed | 150 g (5 oz) wild rice, well rinsed | 50 g (2 oz) butter | 75 ml (3 fl oz) double cream | 1 tablespoon brandy | salt and freshly ground black pepper

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