The combination of sweet squash and corn with the spicy red curry paste makes this dish a winner. Add the freshness of cucumber and you are all set. This is easy to make but you will need red curry paste. You will find it in Asian grocery stores or in the Asian aisle of your grocery store. Here is what you are going to need for this:

Serves six

2 cups diced squash of your choice
2 TBS oil – canola, vegetable, peanut or coconut
2 scallions – chopped
4 garlic cloves
½ TBS grated fresh ginger
1 pound flank steak – finely sliced
1 red bell pepper – sliced
1 TBS red curry paste*
1 cup thawed corn kernels
½ cup thinly sliced seeded and peeled cucumber
14.5 oz. unsweetened coconut milk
1 ½ tsp. salt
1 tsp. black pepper
Asian basil or basil leaves – optional

Place the squash in a wok or large skillet with some water. Cook it for about 15 minutes until almost cooked through. Remove from water and set aside. Discard the water.

Heat the wok or skillet. Add oil. Add the scallions, garlic and ginger. Cook for about 2 minutes, stirring frequently. Add the beef. Cook for about 4 to 5 minutes, stirring often. Add the bell peppers and cook for 4 to 5 more minutes.

Move the meat to the sides and for a well. Add the curry paste and allow cooking for about 2 minutes. Mix well.

Return the squash to the pan. Add the corn kernels and cucumber. Mix well. Add the coconut milk and mix. Add the salt and pepper and stir to mix. Bring curry to a simmer and cook for about 10 minutes. Turn off the heat and add the basil if using. Serve with white rice and enjoy!

Beef Curry no Rice – CALORIES 389.11; FAT 29.45 grs (sat 20.00; mono 3.9; poly 0.68); PROTEIN 19.87 grs ; FIBER 1.69 grs; CARBS 12.37 grs; CHOLESTEROL 35.25 mg; IRON 2.95 mg; SODIUM 811.29 mg; CALCIUM 38.02 mg

Print the Beef Curry Recipe Here

This dish is really easy to make and is loaded in flavor. It is elegant enough to entertain and very, very frugal. I used chicken legs and thighs but wings work beautifully with this glaze. Here is what you are going to need for these:

Serves eight

16 chicken legs (you can use thighs if you want)
2 TBS olive oil
2 tsp. coarse salt
2 tsp. black pepper
1 tsp. onion powder
1 tsp. garlic powder
1 cup soy sauce
¾ cup Balsamic vinegar
¼ cup molasses
2 TBS sesame seeds

Preheat oven to 400 degrees.

Place rinsed chicken in a roasting pan in a single layer. Drizzle with olive oil, salt, pepper, onion powder and garlic powder. Toss the chicken making sure to coat all sides. Place pan in oven and roast for about 35 minutes – or until chicken is cooked through. All ovens are different so make sure you check for doneness.

While the chicken is cooking, place the soy sauce, vinegar and molasses into a pot. Bring it to a boil, stirring occasionally, and reduce heat. Simmer sauce until it thickens and reduces by 1/3rd – about 20 minutes.

Remove the chicken from the oven and discard any rendered liquid. Pour the sauce on to the chicken and toss to coat well. The glaze will thicken on the chicken so don’t worry if it is too liquid. Add the sesame seeds and serve. Enjoy!

2 chicken legs – CALORIES 353; FAT 16.36 grs (sat 4.05; mono 7.68; poly 3.58); PROTEIN 30.48 grs ; FIBER 0.55 grs; CARBS 16.24 grs; CHOLESTEROL 110.00 mg; IRON 3.46 mg; SODIUM 2354.26 mg; CALCIUM 30.99 mg

Print the Soy Molasses Glazed Chicken Legs Recipe Here

This meal comes from my Fijian friend Amelia. She was kind enough to cook this very simple yet absolutely delicious meal for us. I highly recommend you give this one a try. You are going to need a meaty, white fish fillet such as Catfish, Mahi-Mahi or Cod. You can usually find frozen Mahi-Mahi fillets that are not expensive. You play it by ear and see what you can get for a good price.

Here is what you are going to need for this:

Serves two

2 meaty white fish fillets such as Mahi-Mahi, Catfish or Cod
8 oz. coconut milk – or less
1 TBS sliced white onion
1 – 1/2 inch piece ginger – peeled and sliced thinly
1 TBS chopped tomato
1 TBS chopped scallion greens
1/2 tsp. salt

Place fish in a pan and add enough coconut milk to reach it half way. Add the onion and ginger. Bring the pot to a simmer and cook for about 10 minutes – until fish is cooked through.

Add the tomato and scallion. Bring back to a simmer and cook for about 30 seconds. Remove from heat and serve.

Serve with boiled sweet potatoes and lime wedges. Enjoy!

1 Mahi-Mahi Fillet – CALORIES 264.87; FAT 16.84 grs (sat 11.96; mono 0.57; poly 0.15); PROTEIN 22.45 grs ; FIBER 0.44 grs; CARBS 4.48 grs; CHOLESTEROL 82.50 mg; IRON 2.22 mg; SODIUM 692.50 mg; CALCIUM 13.64 mg

Print the Fish in Coconut Milk Recipe Here

These ribs cook very slowly in your oven. The final result is a tender rib that is loaded in flavor. You will need to marinate these ribs overnight so make sure you allot the time for that. Here is what you need for this:

Serves 4

1 sparerib pork rack – about 3 pounds

FOR THE MARINADE:
¼ cup sherry
¼ cup soy sauce
¼ cup Hoisin sauce
¼ cup brown sugar
¼ tsp. hot Chinese mustard
1 head garlic cloves – peeled and smashed

FOR THE GLAZE:
1 cup plum marmalade
¼ cup soy sauce
¼ cup rice wine vinegar
½ TBS prepared horseradish

Remove the fascia or membrane from the back of your ribs. You can do so by separating it carefully from the bone and pulling it away with a paper towel. Trim off all the excess fat from the front.

Place all the marinate ingredients in a bowl – except for the garlic. Whisk it well. Add the garlic and mix.

Place the ribs in a large zip bag and pour in the marinade. Make sure the whole rack is coated well. Refrigerate for 24 hours – turning the bag a couple of times.

Heat the oven to 325 degrees. Place the ribs on a rack in a roasting pan. Add some water to the bottom of the pan. Remove the smashed garlic from the marinade and place in the water. Discard the marinade. Cover the ribs with foil and bake for 3 hours.

While the ribs are baking, place all the glaze ingredients in a heavy bottom pan. Whisk until the marmalade has dissolved completely. Bring to a simmer and cook until sauce is reduced and thick.

Remove the ribs from the oven – after 3 hours – and brush with half of the glaze. Return the ribs to oven and continue baking – uncovered – for another hour. Re-glaze the ribs and bake for an additional 30 minutes. Remove from oven and cut. Enjoy with many napkins!

4 ribs – CALORIES 459.74; FAT 34.36 grs (sat 12.61; mono 15.28; poly 3.1); PROTEIN 33.27 grs ; FIBER 0.06 grs; CARBS 2.43 grs; CHOLESTEROL 137.21 mg; IRON 2.22 mg; SODIUM 317.40 mg; CALCIUM 54.66 mg

Print the Asian Style Baked Ribs Recipe Here

As far as I am concerned, chicken wings are the perfect appetizer. You can make them in so many different varieties of flavors – like Bubba from Forrest Gump would say – BBQ chicken wings, Buffalo chicken wings, Sweet & Sour Chicken wings, Sticky wings, Spicy wings, Tequila Margarita wings – you catch my drift. I always cut the wing in three but do not use the tips. I freeze those and keep them for making low sodium chicken stock. Although most chicken wings are deep fried, I like roasting mine at very high heat and then tossing them in my sauce of choice. I find they are still crunchy and not as greasy. Make sure you pass these around with tons of napkins!

Makes about 24 wings

2 pounds chicken wings
½ tsp. salt
½ tsp. black pepper
2/3 cups orange marmalade
½ cup ketchup
2 TBS soy sauce
2 TBS molasses
2 TBS lemon juice
1 tsp. Worcestershire sauce

Rinse chicken wings. Separate the flat part of the wing from the drummette. Cut off the tips and keep for future use.

Heat oven to 425 degrees. Line a baking sheet with foil. Brush lightly with some oil.

Season the cut wings generously with salt and pepper. Place the wings on the sheet – in an individual layer – and roast for 15 to 20 minutes. Make sure you are not piling the wings on top of each other because they will steam rather than crisp.

While the wings are roasting – whisk together the orange marmalade, ketchup, soy sauce, molasses, lemon juice and Worcestershire sauce in a small pan. Bring the sauce to a soft simmer, stirring occasionally, until sauce thickens a bit.

Using tongs, carefully remove the wings from the pan into a bowl. Pour ½ of the sauce mixture into the bowl. Toss wings to coat well.
Return wings to baking sheet and cook for another 15 to 20 minutes – until crisp and fully cooked through.

Place cooked wings into a platter and serve with extra sauce for dipping. Enjoy!

4 wings – CALORIES 440.74; FAT 23.12 grs (sat 2.89; mono 9.6; poly 5.15); PROTEIN 28.12grs ; FIBER 0.17 grs; CARBS 27.36 grs; CHOLESTEROL 115.19 mg; IRON 2.14 mg; SODIUM 949.65 mg; CALCIUM 19.5 mg

Print the Sweet & Sour Chicken Wings Recipe Here

The main ingredient in this glaze is Hoisin Sauce. Hoisin sauce is Chinese and is used as a glaze, much like we use barbecue sauce. It is made of soybean paste, garlic and chilies. It can also contain sugar and vinegar. It is a pungent, sweet, spicy and salty sauce. You can find it at Asian markets or in the Asian aisle of your grocery store.

This is what you will need for this recipe:
1- 9 to 10 pound bone in ham
1 cup Hoisin sauce
1 TBS rice wine vinegar
1 TBS soy sauce
1 TBS mustard

Preheat the oven to 375 degrees.

Score the ham by using a sharp knife and inserting it about 1/3rd inch into the fat. Make some diamond
shapes. This will make the skin crispy. Place the ham in a roasting pan.

Place the Hoisin sauce, vinegar, soy sauce and mustard in a small, heavy pan. Bring to a soft boil, stirring constantly. Simmer for a few minutes.

Generously glaze the ham with the sauce, making sure you fill in the diamond crevices. Place the ham in the oven and bake for 30 minutes. Re-glaze the ham and bake for another 30 minutes.

Re-glaze and cover the ham loosely with some foil. Bake for another hour and remove from oven.

Allow the ham to sit for a few minutes. Carve and serve.

Print the Hoisin Glazed Baked Ham Recipe Here

Pork loin is considered ‘the other white meat’. It is tasty and does not have excessive amounts of fat on it. It is generally not expensive. In this recipe you only need 1 pound and you will have a satisfying and delicious meal. This is one of those meals you can make fairly quickly. Here is what you will need for this:

Serves four

1 pound pork loin – cut into large cubes
1 medium red onion – cut in half and sliced into one inch pieces
½ bell pepper – any color – cut into one inch slices
2 – 1 inch thick pineapple slices – cubed
1/4 cup orange juice
1/4 cup soy sauce
1 TBS rice wine vinegar
1/2 TBS orange zest
½ tsp. dried red pepper flakes – optional
¼ cup freshly chopped cilantro leaves
¾ tsp. salt
1 tsp. black pepper
1 TBS peanut oil

Season the pork with salt and pepper.

In a small bowl mix together the orange juice, soy sauce, rice vinegar and orange zest. Stir well and set aside.

Heat a large skillet – or wok – with some peanut oil. Add the pork cubes and start browning the meat – about 5 minutes. Add the onion and cook, stirring occasionally, until pork is browning more evenly. Add the peppers and pineapple. Stir and cook for another few minutes. Add the liquid and red chili pepper flakes. Mix well and add the sesame oil. Allow everything to cook until liquid is almost gone and the meat and fruit are browned and cooked through. Add the chopped cilantro and remove from heat.

Suggested sides – Coconut or White Rice