Recipes For Chinese Food:
Rainbow Chicken, Chili Pepper Shrimp, Four-Color Veggie Platter, Seafood Soup
Copyright 1994 The Detroit Free Press
Distributed by Knight-Ridder/Tribune Information Services
By Patty LaNoue Stearns
Knight-Ridder Newspapers
Rainbow Chicken,
Ross Shrimp and
Seafood Soup from Hunan Palace, Farmington, Mich.
Chili Pepper Shrimp from Shanghai Cafe, Southfield, Mich.;
Four-Color Veggie Platter from Shin Shin, W. Windsor, Ontario, Canada; and
Sichuan Chicken is from Pearl City Restaurant, Southfield, Mich.;
RAINBOW CHICKEN
(Serves 2)
4 teaspoons chicken broth
1/2 teaspoon sugar
Pinch of salt and white pepper
2 teaspoons white wine
2 tablespoons vegetable or sesame oil
2 chicken breasts halves, washed, patted dry, finely julienned
10 pea pods, washed, strings removed
5 dried black mushrooms, soaked for 2 minutes, drained and julienned
1/4 red pepper, washed, cored, seeded, shredded
1 cup cooked white rice, divided
In a small bowl combine chicken broth, sugar, salt, white pepper and white wine. Set
aside.
In wok or skillet, heat vegetable or sesame oil over high heat. Stir in chicken, stirring for
2 minutes or until chicken is almost done. Add pea pods, black mushrooms and red
pepper, stirring for 20 seconds. Stir in sauce, stirring for 30 seconds.
Divide rice between 2 serving plates and place half the chicken mixture on each plate.
Cook's Note: To reduce fat, remove and blot chicken on paper towel before adding
vegetables. Wipe out oil in wok or skillet.
NUTRITION DETAILS PER SERVING AS RECIPE IS WRITTEN
Calories 535
Percent of calories from fat 29 percent
Fat, 17 gm; Protein, 57 gm; Carbohydrate, 34 gm; Cholesterol, 145 mg; Sodium, 282 mg;
Diabetic exchanges: 5&1/2 lean meat, 1/4 vegetable, 2 bread, 1&1/2 fat.
NUTRITION DETAILS PER SERVING WHEN CHICKEN IS BLOTTED AND WOK OR
SKILLET IS WIPED
Calories 504
Percent of calories from fat 24 percent
Fat, 14 gm; Protein, 57 gm; Carbohydrate, 34 gm; Cholesterol, 145 mg; Sodium, 282 mg;
Diabetic exchanges: 5&1/2 lean meat, 1/4 vegetable, 2 bread, 3/4 fat.
CHILI PEPPER SHRIMP
(Serves 2)
8 large shrimp in shell, washed
3 cups boiling water
1&1/2 tablespoons corn oil
1 clove garlic, peeled, ends removed, minced
1 teaspoon fresh ginger, washed, dried, minced
1 tablespoon soy sauce
1 tablespoon sherry
Salt and black pepper to taste
Pinch of cayenne pepper or hot sauce to taste, optional
1 cup red cabbage, shredded
1/2 small red pepper, washed, cored, seeded, diced
1/2 small green pepper, washed, cored, seeded, diced
2 cups cooked white rice, divided
Blanch shrimp in boiling water for 1 minute and drain. Heat wok or skillet over high
heat and add corn oil. Pan fry shrimp in hot oil until red in color, about 2 minutes.
Meanwhile, in a small bowl stir together garlic, ginger, soy sauce and sherry. Add garlic
mixture to wok or skillet. Stir-fry until fairly dry, about 2 minutes. Sprinkle in salt and
pepper. Add cayenne pepper or hot sauce to taste if desired.
To serve: Line plate with shredded red cabbage. Place shrimp, red pepper and green
pepper on top. Serve with 1 cup cooked white rice per serving. The shrimp is served in
the shell.
Cook's Note: To reduce fat, after stir-frying shrimp 2 minutes, remove from wok or
skillet and place on paper towel, blotting excess oil. Wipe wok or skillet with paper
towel. Return shrimp to wok or skillet and continue with recipe.
NUTRITION DETAILS PER SERVING WITHOUT DRAINING OIL
Calories 481
Percent of calories from fat 18 percent
Fat, 10 gm; Protein, 30 gm; Carbohydrate, 66 gm; Cholesterol, 173 mg; Sodium, 708 mg;
Diabetic exchanges: 2&1/4 lean meat, 1 vegetable, 3&3/4 bread, 3/4 fat.
NUTRITION DETAILS PER SERVING WITH DRAINING OIL
Calories 436
Percent of calories from fat 9 percent
Fat, 5 gm; Protein, 30 gm; Carbohydrate, 66 gm; Cholesterol, 173 mg; Sodium, 708 mg;
Diabetic exchanges: 2&1/4 lean meat, 1 vegetable, 3&3/4 bread.
FOUR-COLOR VEGGIE PLATTER
(Serves 4)
12 small stalks ching kang tsai, washed, tough and wilted leaves removed, trimmed to
an even length; or other stalk greens such as small bok choy (center small tender leaves
only)
2 cups boiling water, divided
2 cups ice water, divided
4 cobs baby corn, halved
2 cups water, divided
1 tablespoon soy sauce
1 teaspoon sugar
1 teaspoon plus 1 tablespoon sesame oil, divided
8 ounces (1 can) straw mushrooms, stems removed, cleaned
1 tomato, washed, stem removed, peeled, seeded, cut into 8 wedges
1/2 teaspoon salt
Pinch of pepper
1 tablespoon cold water
1 teaspoon cornstarch
Blanch the ching kang tsai or other stalk greens in 1 cup boiling water. Remove and
drain and immediately plunge into 1 cup ice water. Repeat blanching method with baby
corn and remaining 1 cup boiling water and 1 cup ice water. Set aside.
In wok or large skillet, combine 1/2 cup water, soy sauce, sugar and 1 teaspoon sesame
oil. Place mushrooms in wok or skillet and heat over a low flame until most of the
liquid has evaporated, about 6 to 8 minutes. Remove, place in a bowl and set aside.
Arrange tomato wedges on serving platter along with blanched ching kang tsai or other
stalk greens, baby corn and mushrooms. Set aside.
In wok or skillet, combine remaining 1&1/2 cups water, salt and pepper. Bring to a boil
and reduce heat. In a small bowl stir together 1 tablespoon cold water and cornstarch.
Add to wok or skillet. Sprinkle in the remaining 1 tablespoon sesame oil. Pour mixture
over the vegetable platter and serve.
NUTRITION DETAILS PER SERVING
Calories 108
Percent of calories from fat 34 percent
Fat, 4 gm; Protein, 4 gm; Carbohydrate, 18 gm; Cholesterol, 0 mg; Sodium, 825 mg;
Diabetic exchanges: 1 vegetable, 3/4 bread, 1/2 fat.
SEAFOOD SOUP
(Serves 2)
2 cups chicken broth
1 teaspoon white wine
1/4 teaspoon salt
Pinch of white pepper
5 jumbo shrimp (21 to 25 count per pound), peeled, deveined, cut in thirds
5 sea scallops, rinsed, cut into quarters
1 stick imitation crab, chopped
3 teaspoons green peas
1 egg white, beaten
In a medium saucepan, bring chicken broth, white wine, salt and white pepper to a boil
over high heat. Add shrimp, scallops, imitation crabmeat and green peas. Stir for 20
seconds. Continue stirring and beat in egg white and serve.
NUTRITION DETAILS PER SERVING
Calories 207
Percent of calories from fat 15 percent
Fat, 4 gm; Protein, 34 gm; Carbohydrate, 8 gm; Cholesterol, 130 mg; Sodium, 1,644 mg;
Diabetic exchanges: 3&1/4 lean meat, 1/4 bread.
ROSS SHRIMP
(Serves 2)
2 teaspoons ketchup
1 tablespoon soy sauce
2 teaspoons white wine
1/2 teaspoons sugar
4 teaspoons chicken broth
2 large garlic cloves, peeled, ends removed, finely minced
1/4 teaspoon red Sichuan sauce
1/4 teaspoon cornstarch
1 tablespoon cold water
2 tablespoons vegetable or sesame oil
10 fresh jumbo shrimp (21 to 25 count per pound), shelled, rinsed, deveined
1/2 cup broccoli flowerets, washed
10 slices water chestnuts, drained
10 whole straw mushrooms, rinsed, drained
10 ears of baby corn
1 cup long-grain cooked white rice, divided
To prepare sauce: In a small bowl mix together ketchup, soy sauce, white wine, sugar,
chicken broth, garlic, red Sichuan sauce, cornstarch and water. Set aside.
In wok or large skillet, heat vegetable or sesame oil for 1 minute over high heat. Add
shrimp and broccoli. Cook about 2 minutes, stirring, or until shrimp begins to turn color
and becomes opaque. Add sauce and stir until thickened, about 2 minutes. Add water
chestnuts, straw mushrooms and baby corn. Stir to coat vegetables with sauce and heat
through.
Divide rice between 2 plates. Evenly divide shrimp mixture between both plates.
Cook's Note: To reduce fat, remove and blot shrimp and broccoli on paper towels before
adding sauce. Wipe excess oil from wok or skillet and return shrimp and broccoli.
NUTRITION DETAILS PER SERVING AS RECIPE IS WRITTEN
Calories 490
Percent of calories from fat 26 percent
Fat, 14 gm; Protein, 41 gm; Carbohydrate, 49 gm; Cholesterol, 259 mg; Sodium, 879 mg;
Diabetic exchanges: 3&1/4 lean meat, 1&1/4 vegetable, 2&1/2 bread, 1&3/4 fat.
NUTRITION DETAILS PER SERVING when chicken and broccoli are blotted and wok
or skillet is wiped
Calories 460
Percent of calories from fat 21 percent
Fat, 10 gm; Protein, 41 gm; Carbohydrate, 49 gm; Cholesterol, 259 mg; Sodium, 879 mg;
Diabetic exchanges: 3&1/4 lean meat, 1&1/4 vegetable, 2&1/2 bread, 1 fat.
SICHUAN CHICKEN
(Serves 2)
3 tablespoons soy sauce
1/2 teaspoon salt
1/4 cup hoisin sauce
1 tablespoon Sichuan chili paste
1/4 cup vegetable or corn oil
1 pound raw chicken white meat, washed, patted dry, sliced
8 ounces fresh mushrooms, cleaned, sliced
3 ounces bamboo shoots, drained, sliced
3 ounces water chestnuts, drained, sliced
3 green onions, washed, ends removed, cut in 1-inch pieces
4 ounces pea pods, washed, strings removed
1/2 cup water
2 tablespoons cornstarch
3 tablespoons cold water
3 tablespoons sesame oil
2 cups cooked white rice, divided
To prepare seasoning mixture: In small bowl combine soy sauce, salt, hoisin sauce and
Sichuan chili paste. Set aside.
In a wok or a large skillet heat vegetable or corn oil over high heat for 1 minute. Place
chicken in wok or skillet and stir for 2 minutes. Add mushrooms, bamboo shoots and
water chestnuts. Stir for 2 minutes. Add seasoning mixture, green onions, pea pods and
1/2 cup water. Stir until boiling, about 2 minutes.
Meanwhile, in a small bowl stir together cornstarch with cold water. Add to wok or
skillet and stir constantly until thickened and cooked, about 1 minute. Add sesame oil
and stir. Place 1 cup rice on each plate and evenly divide mixture on each plate. Serve
immediately.
Cook's Note: To reduce fat, drain oil from wok or skillet before adding mushrooms,
bamboo shoots and water chestnuts. Blot wok or skillet with paper towels. Reduce
sesame oil to 2 teaspoons.
NUTRITION DETAILS PER SERVING without draining oil from chicken or reducing
sesame oil
Calories 1,052
Percent of calories from fat 38 percent
Fat, 44 gm; Protein, 68 gm; Carbohydrate, 96 gm; Cholesterol, 145 mg; Sodium, 2,089 mg;
Diabetic exchanges: 5&1/4 lean meat, 3&1/4 vegetable, 5&1/4 bread, 6 fat.
NUTRITION DETAILS PER SERVING when oil is drained from chicken and sesame oil
is reduced to 2 teaspoons
Calories 818
Percent of calories from fat 19 percent
Fat, 18 gm; Protein, 68 gm; Carbohydrate, 96 gm; Cholesterol, 145 mg; Sodium, 2,089 mg;
Diabetic exchanges: 5&1/4 lean meat, 3&1/4 vegetable, 5&1/4 bread, 3/4 fat.
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