Curry paste: A combination of spices that together offer an intense flavor.Rice vinegar: A very low-calorie ingredient to use in marinades and sauces.Chili sauce: Made from red chilies and garlic, and a source of vitamins A and E. Not only will it add a kick of heat to any dish, research shows ground chilies can lower inflammation and boost immunity.Choose a low-sodium variety because soy sauce is high in sodium (and we Americans get enough salt), and control portions. Soy sauce: This Asian cuisine staple is made from fermented soy bean paste.Be sure the label lists only fish, salt, and maybe water as ingredients. And while it does contain salt, fish sauce also has protein, heart-healthy omega-3 fatty acids and other vitamins/minerals. Fish sauce: Deepens the flavor of other ingredients better than salt.These flavor-enhancing ingredients will eliminate the need for MSG, extra sodium and extra sugar to boost flavor. If the meal starts to become dry, instead of adding oil to the pan, add some reduced-fat broth to keep it going.In no time, you will have a low-fat, low-sodium dish chock full of fiber, protein, vitamins and minerals on the table. Throw in your favorite spices for an extra flavor kick. Sautee your protein first, then your veggies.The trick to stir frying is to use high heat for a short amount of time to avoid overcooking your meal, which destroys key nutrients and ruins texture. Add a touch of oil to your wok or a large pan.When you need to whip up a quick but nutritious meal after a busy day at work, gather all of your favorite veggies and some lean meat. Then follow these tips for healthy Asian cooking. (Add bok choy, napa cabbage, bean sprouts and watercress to your shopping list.) Foods that are local and in season offer optimal nutritional benefits. Opt for mung bean or rice noodles over white refined noodles.Ask the cook to use less oil and soy sauce, and to skip the MSG and salt.Better yet, ask for a bowl of steamed brown rice. fried rice to avoid large amounts of sodium, MSG, calories and fats in the fried version. Fill your plate with a variety of veggies, whether boiled, broiled, steamed or lightly-stir-fried (e.g., chop suey with steamed rice).Instead, choose baked, broiled, grilled, sautéed protein sources-chicken, fish, shellfish, lean beef or pork. Sidestep fried or breaded meat entrees.
Policy Dining out: Heart-healthy menu swapsĪsian menus typically contain many heart-friendly ingredients. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center.
0 kommentar(er)
