healthy | Jenn's Kitchen Diary https://jennskitchendiary.com Feasting Fancy on a Budget Mon, 26 Aug 2024 01:07:25 +0000 en-US hourly 1 https://wordpress.org/?v=6.6.1 https://jennskitchendiary.com/wp-content/uploads/2024/08/cropped-2-1-32x32.png healthy | Jenn's Kitchen Diary https://jennskitchendiary.com 32 32 Vegan Coconut Overnight Oats https://jennskitchendiary.com/vegan-coconut-overnight-oats/?utm_source=rss&utm_medium=rss&utm_campaign=vegan-coconut-overnight-oats https://jennskitchendiary.com/vegan-coconut-overnight-oats/#respond Mon, 26 Aug 2024 01:07:17 +0000 https://jennskitchendiary.com/?p=4220 If you are looking for extra fiber into your diet, look no further than overnight […]

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If you are looking for extra fiber into your diet, look no further than overnight oats. They are easy, delicious, and very filling. These vegan coconut overnight oats are simply delightful. Nutty, creamy, and slightly sweet. Just the right way to start the day!

vegan coconut overnight oats
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Vegan Coconut Overnight Oats

Creamy, sweet, vegan coconut overnight oats topped with fresh blueberries and pecans.
Course Breakfast
Cuisine American
Keyword overnight oats, vegan coconut overnight oats, vegan overnight oats
Prep Time 5 minutes
Resting time 8 hours
Servings 1 person

Ingredients

  • 1/2 cup rolled oats
  • 1/4 cup sweetened vegan vanilla almond yogurt e.g., Oui from Yoplait
  • 1/4 cup oat milk
  • 1/2 tsp almond extract
  • 1 tbsp dried shredded coconut

Toppings

  • 1/3 banana
  • 1 handful blueberries
  • 1 handful pecans toasted
  • 1 tsp dried shredded coconut

Instructions

  • Combine rolled oats, oat milk, yogurt, almond extract, and dried shredded coconut. Place in refrigerator overnight.
  • Prep other ingredients: toast pecans for 4 minutes, then roughly chop them. Slice bananas and wash blueberries. Set aside.
  • Place oatmeal mixture into a serving bowl. Then place toppings by row: chopped pecans, shredded coconut, blueberries, then bananas. Optional: add a drizzle of agave or honey for additional sweetness. Serve cold.

For other easy breakfast ideas, check out my strawberry chia seed pudding.

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Chinese Lotus Root Pork Bone Soup https://jennskitchendiary.com/chinese-lotus-root-pork-bone-soup/?utm_source=rss&utm_medium=rss&utm_campaign=chinese-lotus-root-pork-bone-soup https://jennskitchendiary.com/chinese-lotus-root-pork-bone-soup/#respond Sun, 25 Aug 2024 20:50:11 +0000 https://jennskitchendiary.com/?p=4206 Chinese lotus root pork bone soup is one of my all-time favorites of Cantonese soups. […]

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Chinese lotus root pork bone soup is one of my all-time favorites of Cantonese soups. Most Cantonese meals feature a bone-broth based soup that has been simmering for hours. It can be simmered with root vegetables, green leafy vegetables, and a variety of dried medicinal herbs and fruits.

Why parboiling bones is important

Bones have lots of blood and impurities in them. To make a nice and clear bone broth, boiling them at high heat and then rinsing out impurities is essential. That is a critical step for any clear broth, but especially this lotus root pork bone soup.

How to parboil bones for lotus root pork bone soup

Set a pot of water to boil. There should be enough water to submerge the bones completely.

Once the water is boiling, add in the bones (e.g., chicken, beef, pork). Allow blood and other impurities to boil out into the broth for at least 5 minutes.

Then remove the bones from the heat and pour out the liquid. This is not suitable for making a broth so it is discarded. Then rinse the bones in cold water, using your hands to remove any coagulated blood and other impurities. Repeat as needed.

Once bones are clean, then add into a pot with new clean water to start cooking a broth.

lotus root pork bone soup
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Chinese Lotus Root Pork Bone Soup

A traditional Chinese lotus root pork bone soup with peanuts
Course Appetizer
Cuisine Chinese
Keyword Chinese soup, lotus root soup, pork bone broth, soup
Prep Time 15 minutes
Cook Time 2 hours
Servings 8 people

Equipment

  • 1 stovetop pressure cooker

Ingredients

For parboiling pork bones

  • 1.5 lbs pork neck bones
  • 2 quarts water

For Broth

  • 3 lotus roots peeled, trimmed, and sliced into 1/4 inch thick pieces
  • 1 quart chicken broth
  • 3 quarts water
  • 1/3 cup fish sauce
  • 1 tsp salt
  • 1 handful dried jujubes
  • 2 inch piece of ginger smashed
  • 1 tbsp sugar

For Boiled Peanuts

  • 1 cup raw peanuts
  • 1 quart water

Instructions

  • Take a large stockpot and fill it with 2 quarts water. Place on high heat to boil When water has boiled, add in pork bones and parboil for 5 minutes to allow impurities to cook out into the water.
  • Then pour out the liquid from the pot and run the bones through running water. Using your hands, scrub off and rinse off all impurities. Set clean pork bones aside.
  • Add pork bones back into the pot. Fill the pot with 1 quart chicken broth, jujubes, ginger, 3 quarts water, salt, and sugar. Turn on stove to high and bring water to a boil. Once the mixture is at a boil, allow to simmer for 2 hours.
  • While pork broth is simmering, place raw peanuts into a pressure cooker and fill with 1 quart of water. Close the lid and heat the pot on high until the pot begins to whistle. When it begins to whistle, turn the heat to the lowest setting and allow to simmer for about 45 minutes. After 45 minutes, place the pressure cooker under the kitchen faucet and rinse with cold water until the lid has de-pressurized. Then open the lid.
  • Strain the liquid and remove cooked peanuts. Add peanuts into the pork bone broth.
  • Prep lotus roots. First peel the skin off of them. Then cut off the end pieces. The roots have dark end pieces with rough fibers. Using your knife, peel these ends off as well as any dark parts of the lotus root. Cut the lotus root into 1/4 inch slices. Then add in lotus root pieces to the pork bone broth and allow to simmer with peanuts for at least 1.5 hours.
  • When the lotus root is just tender, add fish sauce to taste.
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Snow Ear Fungus Dessert Soup https://jennskitchendiary.com/snow-ear-fungus-dessert-soup/?utm_source=rss&utm_medium=rss&utm_campaign=snow-ear-fungus-dessert-soup https://jennskitchendiary.com/snow-ear-fungus-dessert-soup/#respond Sat, 24 Aug 2024 18:36:37 +0000 https://jennskitchendiary.com/?p=4165 Chinese herbal medicine is all about dried herbs, fruits, and other plants being simmered for […]

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Chinese herbal medicine is all about dried herbs, fruits, and other plants being simmered for hours, creating a sweet or savory soup that is full of nutrients. Snow ear fungus dessert soup is known for its healing properties. It is reported to help with coughing. Recent studies may even suggest that snow ear fungus can promote immune functioning. Whatever the case, my family has always made this for me when I had a cold. This is my go-to natural cough remedy whenever I am feeling unwell. I have even started making it for my daughter when she catches a cold and has a cough. It is the Chinese equivalent to drinking chicken soup when you are sick. Trust me: it tastes a lot better than the name would suggest.

How to make snow ear fungus dessert soup

  • You need a pressure cooker. Snow ear fungus is very fibrous and takes a long time to become soft and tender.
  • Pressure cook the snow ear fungus and water for about 30 minutes. Cook the other elements separately on the stove.
  • While the snow ear fungus is pressure cooking, simmer the Asian yellow pear, dried goji berries, dried jujubes, and rock sugar.
  • Cool down the pressure cooker by putting it under your kitchen sink and running it under cold water with your faucet. Once it is depressurized, open the lid and combine snow ear fungus with the Asian pear mix.
  • Turn off all heat, then add honey to taste.
snow ear fungus dessert soup
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Snow Ear Fungus Dessert Soup

A healing sweet dessert soup of snow ear fungus, Asian yellow pear, goji berries, jujubes, and honey.
Course Dessert
Cuisine Chinese
Keyword Asian dessert soup, snow ear fungus dessert soup
Prep Time 10 minutes
Cook Time 50 minutes
Servings 8 people

Ingredients

For the pressure cooker

  • 2 quarts water
  • 1 bunch snow ear fungus
  • 1/4 cup rock sugar

For simmering on the stove

  • 3 quarts water
  • 2 Asian yellow pear peeled, cored, and quartered
  • 1 handful goji berries drinsed
  • 10 dried jujubes rinsed
  • 1/2 cup honey

Instructions

For Snow Fungus

  • Take 1 bunch/handful of dried snow ear fungus. Soak it in drinking water for 10 minutes, submerging it completely in the water.
  • Once snow ear fungus is rehydrated, cut the stem off the bottom and discard. It is the darker orange base at the bottom of the bunch of snow ear fungus. Then add the remaining snow ear fungus into the pressure cooker and add 2 quarts of drinking water and rock sugar.
  • Closed the lid of the pressure cooker following the instructions of your pressure cooker. Then boil on high heat until the pressure cooker begins to whistle, about 15 minutes. At that point, reduce the heat to the lowest setting. Allow the simmer in the pressure cooker for a total of 25 minutes.
  • After 25 minutes, remove pressure cooker from stovetop, and rinse the top with cold water. When the pressure cooker depressurizes, you may remove the lid safely.

For Asian pear dessert soup

  • Place a large stockpot on the stove to boil on high. Add in 3 quarts of water. Then add in Asian pear, rinsed jujubes, and rinsed goji berries.
  • Bring the water to a boil, then simmer on medium low for about 30 minutes, until the Asian pear is fork tender.
  • Turn off the heat for the Asian pear dessert soup.

Combining the two

  • Combine the snow ear fungus mixture with the Asian pear mixture. Make sure that the heat is off. Then add in honey to taste. The dessert soup should be just slightly sweet and not overly sweet.
    Optional: add in agave
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Easy Crispy Chickpeas https://jennskitchendiary.com/easy-crispy-chickpeas/?utm_source=rss&utm_medium=rss&utm_campaign=easy-crispy-chickpeas https://jennskitchendiary.com/easy-crispy-chickpeas/#respond Wed, 01 May 2024 04:02:48 +0000 https://jennskitchendiary.com/?p=4114 Crispy chickpeas are a super healthy and wonderful alternative to chips. I usually can never […]

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Crispy chickpeas are a super healthy and wonderful alternative to chips. I usually can never get my husband to eat chickpeas, but when I put these easy crispy chickpeas in front of him, he devoured the whole plate. Great for a snack or a yummy salad topping.

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Easy Crispy Chickpeas

Oven roasted crispy chickpeas that are perfect for snacking.
Course Snack
Cuisine American
Keyword crispy chickpeas, garbanzo beans
Prep Time 5 minutes
Cook Time 47 minutes
Servings 2 people

Ingredients

  • 1 can chickpeas
  • 2 tsp neutral oil
  • 1/2 tsp onion salt
  • 1/2 tsp garlic salt
  • 1 tsp smoked paprika

Instructions

  • Drain chickpeas with a colander. Then soak up excess water by gently dabbing them with paper towels.
  • Place chickpeas onto a roasting sheet. Add in oil, onion salt, garlic salt, and smoked paprika. Mix well.
  • Place into a 350 degree F oven and roast for 45-50 minutes, tossing with a spoon every 15 minutes.
  • Allow chickpeas to cool completely. Then serve.
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Low Carb Lasagna https://jennskitchendiary.com/low-carb-lasagna/?utm_source=rss&utm_medium=rss&utm_campaign=low-carb-lasagna https://jennskitchendiary.com/low-carb-lasagna/#respond Wed, 01 May 2024 00:05:24 +0000 https://jennskitchendiary.com/?p=4065 Traditional lasagna is incredibly comforting and indulgent. But as you grow older, many of us […]

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Traditional lasagna is incredibly comforting and indulgent. But as you grow older, many of us cannot have too much pasta, or the weight gain is real. Diabetes is another health concern from eating too many carbs. So I’ve created a pasta-free low carb lasagna that satisfies all your cravings for lasagna, but without all the carbs. I’ve replaced the pasta sheets with layers of roasted eggplant, zucchini, and bell pepper. Enjoy!

Low Carb Lasagna
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Low Carb Lasagna

Layers of roasted veggies with cheese and meat sauce
Prep Time 30 minutes
Cook Time 1 hour 20 minutes
Total Time 3 minutes
Servings 8 people

Ingredients

Meat Sauce

  • 2 lbs ground beef
  • 1 lb Italian sausage
  • 3 carrots finely diced
  • 2 celery stalks finely diced
  • 1/2 onion finely diced
  • 1 clove garlic finely minced
  • 1/2 can tomato paste
  • 1/4 cup red wine
  • 1/2 cup milk
  • 16 oz crushed tomatoes
  • 1 tsp salt
  • 1 tsp black pepper

Lasagna Layers

  • 3 large zucchini sliced into 1/4 inch piecs
  • 1 Italian eggplant sliced into 1/4 inch pieces
  • 2 red and yellow peppers seeded and destemmed, then julienned
  • 2 tbsp neutral oil
  • 16 oz grated mozzarella cheese
  • 16 oz full fat ricotta cheese

Instructions

Meat Sauce

  • Place a large skillet on high heat. When the pan is hot, brown the ground beef and sausage on medium high heat, breaking up the meat into small chunks. In about 10 minutes, when they are browned, remove the meat from the pan.
  • Add diced celery, carrot, and onion into the pan drippings. Saute on medium for at least 10 minutes. Then add garlic and saute for 1-2 minutes.
  • Add the meat back into the pan of sauteed vegetables. Then add in tomato paste and saute on medium heat for 2-3 minutes. Then add in red wine and allow to reduce until the mixture is almost dry, about 5-10 minutes.
  • Then add in milk and allow to reduce until the mixture is almost dry.
  • Then add in crushed tomatoes, salt, and pepper. Allow to simmer on low heat for at least 30 minutes. Then set aside.

Prep Vegetables

  • Cut off ends of zucchini, eggplant, and bell peppers. Thinly slice zucchini, eggplant, and bell peppers. Place sliced zucchini, eggplant, and bell peppers onto a sheet pan and toss with oil. Then roast in the oven at 400 degrees for 30 minutes until they have softened. Set aside.

Assembly

  • On the bottom of a 10.5" x 7.5" rectangular baking dish, place a large ladle of meat sauce. Evenly spread on the bottom. Then add a layer of zucchini
    low carb lasagna
  • Evenly spread a layer of ricotta.
    low carb lasagna
  • Evenly spread a layer of meat sauce.
    low carb lasagna
  • Add a layer of shredded mozzarella cheese.
    low carb lasagna
  • Add a layer of eggplant and bell pepper.
    low carb lasagna
  • Evenly spread a layer of meat sauce.
    low carb lasagna
  • Add a generous layer of shredded mozzarella cheese.

Baking

  • Place a tent of foil to the top and bake at 350 degrees F for 45-50 minutes, making sure that there is a space between the foil and the cheese.
  • Take the foil off and broil cheese for the last 5 minutes of cooking until cheese is golden brown.
  • Allow to cool for at least 1 hr. Then slice and serve.
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Easy Miso Hotpot https://jennskitchendiary.com/easy-miso-hotpot/?utm_source=rss&utm_medium=rss&utm_campaign=easy-miso-hotpot https://jennskitchendiary.com/easy-miso-hotpot/#respond Tue, 30 May 2023 18:01:17 +0000 https://jennskitchendiary.com/?p=3977 Who doesn’t love a full hotpot setup? It’s interactive, very fun. You dip and cook […]

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Who doesn’t love a full hotpot setup? It’s interactive, very fun. You dip and cook items as you eat. But sometimes, you don’t have the time or energy to deal with all the cleanup. So enter this recipe for an easy miso hotpot. You cook everything all at once in a big pot, and essentially have a big bowl of warm soupy goodness. No fuss from cooking as you go. I love this as an easy weeknight dinner.

What Goes Into Hotpot?

  • Flavorful Broth
  • An assortment of vegetables: napa cabbage, bok choy, yu choy
  • An assortment of proteins: thinly sliced meats, quick cooking seafood
Easy Miso Hotpot
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Easy Miso Hotpot

Miso soup hotpot with beef, shrimp, mushrooms, and vegetables
Course Main Course
Cuisine Chinese
Keyword miso soup hotpot, mixed hotpot, seafood hotpot
Prep Time 30 minutes
Cook Time 15 minutes
Servings 4 people

Ingredients

  • 2 quarts low sodium chicken broth
  • 2 tbsp miso paste
  • 2 tsp instant dashi
  • 1 quart water
  • 1 head Napa cabbage chopped into 1 inch pieces
  • 1 bunch enoki mushroom washed, ends cut off, and separated into small sections
  • 3 trumpet mushrooms washed and thinly sliced
  • 1 package firm tofu cut into 1-inch cubes
  • 1 lb shrimp
  • 2 lbs thinly sliced beef
  • 1 bunch mung bean glass noodles

Dipping Sauce

  • 1/2 cup soy sauce
  • 1/4 cup chili crisp
  • 1 tbsp sugar
  • 1 tsp white vinegar

Instructions

  • Using a whisk, whisk in miso paste into 1/2 cup of hot water. When the miso paste is well dissolved, add into a large pot. Add in the chicken broth, instant dashi, and the rest of the water. Bring the pot of soup to a boil. Taste for seasoning and add salt, instant dashi, or fish sauce, or miso paste as needed.
  • When the broth comes to a boil, add in all of the napa cabbage. Simmer on medium for another 5 minutes. After the cabbage softens, add in trumpet mushrooms and enoki mushrooms. Allow to cook on medium heat another 5 minutes until mushrooms are cooked through.
  • Then add in shrimp, tofu cubes, and glass noodles and simmer for another 5 minutes on medium heat.
  • Lastly add in the thinly sliced beef and allow to cook through for another 30 seconds. Serve immediately.
  • Mix together dipping sauce: soy sauce, chili crisp, sugar, and vinegar. Dip each hotpot item into the dipping sauce and enjoy.
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Steamed Fish with Black Bean Sauce https://jennskitchendiary.com/steamed-fish-with-black-bean-sauce/?utm_source=rss&utm_medium=rss&utm_campaign=steamed-fish-with-black-bean-sauce https://jennskitchendiary.com/steamed-fish-with-black-bean-sauce/#respond Tue, 30 May 2023 17:51:59 +0000 https://jennskitchendiary.com/?p=3971 A classic Cantonese dish with fish that is easy and super fast. This steamed fish […]

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A classic Cantonese dish with fish that is easy and super fast. This steamed fish with black bean sauce will wow you with its punchy umami flavor. It is healthy, no fuss, and is ready within 15 minutes. You can add silken tofu to the base if you want to add another dimension to the dish.

steamed fish with black bean sauce
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Steamed Fish with Black Bean Sauce

A classic Cantonese steamed fish with black bean sauce
Course Main Course
Cuisine Cantonese, Chinese
Keyword black bean sauce steamed fish, Cantonese steamed fish, fish
Prep Time 10 minutes
Cook Time 15 minutes
Servings 2 people

Ingredients

  • 2 fish filets striped bass or barramundi
  • 1 tsp sesame oil
  • 2 tsp garlic black bean paste
  • 1 tbsp ginger thinly sliced into matchsticks
  • 1 tbsp xiaoxing wine
  • 1 tsp sugar
  • 1 block silken tofu optional

Instructions

  • Fill a steamer pot with water and heat on high heat until water is boiling.
  • Mix together the black bean sauce: sesame oil, black bean paste, ginger, xiaoxing wine, and sugar. Set aside.
  • Place fish filets on a small plate that can fit inside the steamer. Optional: add slices of silken tofu on the bottom of the plate. Then spread the sauce evenly onto the surface of the fish filets.
  • Place the plate of fish onto the steamer basket. Close the lid and steam 8-10 minutes depending on thickness of fish. Check the fish after about 8 minutes. Poke the fish lightly to see its juices. The fish is done with the juices run clear.
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Spicy Garlic Eggplant https://jennskitchendiary.com/spicy-garlic-eggplant/?utm_source=rss&utm_medium=rss&utm_campaign=spicy-garlic-eggplant https://jennskitchendiary.com/spicy-garlic-eggplant/#respond Sat, 20 May 2023 21:40:03 +0000 https://jennskitchendiary.com/?p=3799 Most eggplant dishes in Chinese cuisine are overly oily. Eggplant is basically a natural sponge. […]

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Most eggplant dishes in Chinese cuisine are overly oily. Eggplant is basically a natural sponge. It craves moisture and absorbs whatever you cook it with. Many Chinese recipes start with deep frying eggplant, which results in a very rich and oily dish. My lightened version of spicy garlic eggplant uses steaming to soften the eggplant. Then you finish it with a stir fry with spicy garlicky bean sauce. Super savory and delicious without being overly oil.

You can use either Japanese or Italian eggplant for this dish.

For other lightened Asian recipes, check out my tofu and snow pea stir fry.

spicy garlic eggplant
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Spicy Garlic Eggplant

Course Side Dish
Cuisine Asian
Keyword eggplant stir fry, spicy eggplant
Prep Time 5 minutes
Cook Time 20 minutes
Servings 4 people

Ingredients

  • 1 Italian eggplant cut into 2 inch matchsticks
  • 2 cloves garlic minced
  • 1 tbsp ginger minced
  • 1 tsp spicy bean paste
  • 1 tsp soy sauce
  • 1 tsp sugar
  • 1 tbsp sesame oil
  • 1 tsp Sambal chile sauce
  • 1 handful spring onion chopped

Instructions

  • Fill a large steamer pot with water. Steam eggplant for 15 minutes until softened. Then remove and set aside.
  • Mix together spicy bean paste, soy sauce, sugar, and sambal chile sauce. Set aside.
  • Heat sesame oil in pan. Add in garlic and ginger. Saute 1 minute.
  • Add in eggplant and stir fry gently for 1 minute. Then add sauce mixture and stir fry for another minute. Add in green onion. Then remove from heat and serve.
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Chinese Pork Bone Soup with Vegetables https://jennskitchendiary.com/chinese-pork-bone-soup-with-vegetables/?utm_source=rss&utm_medium=rss&utm_campaign=chinese-pork-bone-soup-with-vegetables https://jennskitchendiary.com/chinese-pork-bone-soup-with-vegetables/#comments Mon, 17 Oct 2022 12:00:00 +0000 https://jennskitchendiary.com/?p=3672 The bone broth trend is awesome. I’m glad that the general public now understands how […]

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The bone broth trend is awesome. I’m glad that the general public now understands how nutritious and delicious bone broth is. Asian people have been making bone broth for centuries. It was a staple in my household. It felt like no meal was complete without some vegetable soup with bone broth as its base. You will often see pork bone soup or chicken bone soup as the base for many Chinese soups.

But rather than spending $10 on a quart of store-bought bone broth, I highly encourage you to make it on your own. You got much more bang for your buck. It tastes much richer and has better nutritional value. Plus, you got the nibble on the bits of slow-cooked meat-yum!

How to Make Bone Broth

  • Bring a large pot of water to boil. When water is boiled. Add in pork neck bones. Allow to boil for 5 minutes until a brown foam forms on top. Then throw out the water and rinse out the bones until they are clean.
  • Another technique is used in Korean cooking for making a clean bone broth: soak the bones in water overnight, then discard the water. This should remove most of the excess blood in the meat.
  • Boil 4 quarts of water for broth. When the water is boiled. Add in cleaned pork neck bones. Add in aromatics and seasoning. Allow to simmer on medium for 1-3 hours for the best flavor.

For other recipes featuring bone broth, check out my Chinese Pork Wonton Soup Recipe.

Chinese Vegetable Pork Bone Soup
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Chinese Pork Bone Soup with Vegetables

A clean and refreshing pork bone breath with napa cabbage, tomatoes, and carrot.
Course Soup
Cuisine Asian, Chinese
Keyword bone broth, chicken vegetable soup, pork bone soup
Prep Time 15 minutes
Cook Time 2 hours
Total Time 2 hours 15 minutes
Servings 10 people

Ingredients

  • 2 lb pork bones
  • 1 gallon water
  • 3 carrots peeled and roughly chopped
  • 2 tomatoes cut into wedges
  • 2 cups Napa cabbage cut into 2-inch thick pieces
  • 1 tsp salt
  • 1 tbsp fish sauce

Instructions

Parboiling Pork Bones

  • Bring a large stockpot of water to boil on high heat. When water is boiling, place all pork bones into the water. Allow to boil on high heat for 5-8 minutes, or until no more blood/impurities appear in the water.
  • Discard the water from the bones. Wash the bones of any foam or impurities.

Making the Broth

  • Place pork bones and 1 gallon water into a large pot. Bring this pot to a boil on high heat, then reduce heat to medium for a simmer. Add in carrots and salt. Allow to simmer on low heat for about 1.5 hours.
  • Then add Napa cabbage and tomatoes. Simmer another 15 minutes until both are softened.
  • Add fish sauce. Add additional fish sauce and salt to taste.
  • Serve hot. The meat from pork bones can also be eaten, usually with a dipping sauce like nuoc mam or soy sauce.
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Easy and Healthy Tofu and Snow Pea Stir Fry https://jennskitchendiary.com/easy-and-healthy-tofu-and-snow-pea-stir-fry/?utm_source=rss&utm_medium=rss&utm_campaign=easy-and-healthy-tofu-and-snow-pea-stir-fry https://jennskitchendiary.com/easy-and-healthy-tofu-and-snow-pea-stir-fry/#comments Sat, 01 Oct 2022 10:10:00 +0000 https://jennskitchendiary.com/?p=3175 When you are a busy parent, budgeting student, or busy worker bee, getting dinner on […]

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When you are a busy parent, budgeting student, or busy worker bee, getting dinner on the table can be a struggle. It’s great to have some easy and healthy options on-hand for the busy workday. That is why stir fries should be a staple in your household. This tofu and snow pea stir fry is easy, healthy, and delicious. It is satisfying and quick to whip up.

How Do I Make a Stir Fry?

  • Use a large frying pan. Avoid non-stick because stir fries require high heat, which will release toxic chemicals in a non-stick pan. A wok is nice, but a cast iron pan works really well.
  • Use high heat. I mean the highest heat your stove can produce. A proper stir fry has some level of smokiness from the pan. In Cantonese, we call it “wok hei” or the breath of the wok.
  • Use enough oil. Plan to use 1 tbsp of canola or vegetable oil per pound of vegetables you are stir frying
  • Use steam: Add 1/4 cup of water and cover with a lid to partially steam veggies and finish cooking. For harder veggies such as broccoli, or green leafy veggies, it is helpful to blanch them quickly and draining them before stir frying. If you do this, then you can skip the step of adding water and covering with a lid to steam.
  • Add lots of aromatics: garlic, ginger, shallots, serrano chiles, fresh basil
  • Add lots of umami: soy sauce, oyster sauce, fish sauce, fermented bean sauce

Keep Your Veggies Crunchy

One of the biggest mistakes in stir fries is to overcook your vegetables. A proper stir fry keeps a slight crunch in its vegetables for some texture. When in doubt, try to undercook your vegetables by a few minutes. The carryover heat should help to do the rest of the softening.

For my other quick and easy stir fry recipes, check out my steak stir fry and sesame ginger chicken stir fry.

The Case for Cast Iron Pans

With the recent body of research showing the health risks of Teflon and non-stick coating when heated to high temperatures, I’ve gotten rid of all my non-stick cooking pans. It might be fine to keep some non-stick items around that you do not plan on heating up to high temperatures. But if you do any kind of high flame cooking like the kind that is usually involved in stir fries and Asian cooking, I would suggest switching to cast iron skillets. Cast iron skillets can hold heat well, so they are a great substitute to using a wok with high flame.

What is Tofu?

Tofu is essentially bean curd made from soy beans. Soy beans are boiled, then ground into a fine paste with its water. After adding some chemicals to help with curdling (similar to cheesemaking), it is then filtered to remove the excess liquid, and then shaped. You are left with a jiggly bean curd.

Types of Tofu

  • firm tofu
  • medium firm tofu
  • soft tofu
  • silken tofu 
  • stinky fried tofu
  • fried tofu puffs
  • dessert silken tofu (usually served with ginger syrup)

What kind of tofu do I use for a tofu and snow pea stir fry?

Ideally, use fried tofu puffs. All other forms of tofu will be too wet and will fall apart in the stir fry. You can use a firm tofu, but you should pan fry it ahead of time to give it structure and make it hold its shape before stir frying.

For other quick stir fry recipes, check out my mapo tofu and steak and green onion stir fry.

tofu and sweet pea stir fry
Print

Tofu and Snow Pea Stir Fry

A healthy stir fry with yummy fried tofu puffs and sweet crunchy snow peas
Course Main Course
Cuisine Asian, Chinese
Keyword healthy stir fry, snow pea stir fry, stir fry, tofu stir fry
Prep Time 10 minutes
Cook Time 7 minutes
Total Time 17 minutes
Servings 4 people

Ingredients

  • 2 tbsp canola oil
  • 3 cups snow peas deveined
  • 1 cup fried tofu puffs
  • 2 cloves garlic minced
  • 1 tbsp ginger minced
  • 2 tbsp oyster sauce
  • 1/2 cup water

Instructions

  • Prep snow peas by removing the tips and pulling to remove the vein from the side.
  • Heat a large frying pan on high. When pan is hot, add in oil. Add in garlic and ginger. Saute for 1 minute. Then add in snow peas and tofu puffs. Stir fry for 1 minute.
  • Add in water to the snow peas, then cover with a lid. Allow to steam for 1 minute. Then add in oyster sauce. Continue to stir fry until sauce is well incorporated into the snow peas, about 1 minute.
  • Remove immediately from the pan and serve. Snow peas should still retain a crunch.
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