WOK WONDERS.One of China's gifts to the world of cuisine is a bowlshaped cooking pan called a wok (sometimes spelled wock). "Wok" is a word of Cantonese derivation derivation, in grammar: see inflection. , and the wok is traditionally made of iron or copper and usually has two metal handles fused to the pot. This versatile utensil is used to fry over high heat, stirring frequently (hence, the term "stir-fry"). The wok has long since left its land of origin and is now used extensively throughout southeast Asia Southeast Asia, region of Asia (1990 est. pop. 442,500,000), c.1,740,000 sq mi (4,506,600 sq km), bounded roughly by the Indian subcontinent on the west, China on the north, and the Pacific Ocean on the east. and by cooks preparing Asian dishes worldwide. A quote from the December 4, 1977 Sunday Times (London) Supplement claimed that "Wok cooking [was] about to sweep the Western world." This prediction has come true in light of the enormous popularity of wok cooking. CANTON CAULIFLOWER cauliflower (kô`lĭflou'ər, käl`ĭ–), variety of cabbage, with an edible head of condensed flowers and flower stems. Broccoli is the horticultural variety (botrytis); both were cultivated in Roman times. AND ONION SAUCE (Serves 4) There's nothing bland about this sauce. 2 Tablespoons vegetable oil 2 small yellow onions, peeled and slivered 3-4 shallots, chopped 4 large mushrooms, sliced 1 small head cauliflower, cut in tiny florets 2 Tablespoons soy sauce (low sodium variety) 2-3 cups cooked rice (preferably brown) Heat the oil in a wok over medium heat, and add onions and shallots. Cook until transparent, stirring often. Add mushrooms, cauliflower, and soy sauce. Cover wok, and cook 5 more minutes. Serve over cooked rice. Total calories per serving: 211 Fat: 8 grams Carbohydrates: 31 grams Protein: 5 grams Sodium: 296 milligrams Fiber: 5 grams WOK WILTED wilt 1 v. wilt·ed, wilt·ing, wilts v.intr. 1. To become limp or flaccid; droop: plants wilting in the heat. 2. SPINACH (Serves 4) Plain spinach takes an Asian holiday. 1 Tablespoon vegetable oil 1 Tablespoon sesame oil 2 scallions, washed, trimmed, and finely chopped 1 pound fresh spinach, washed, trimmed, and shredded 1-2 Tablespoons soy sauce (low-sodium variety) Heat the oils in a wok over medium heat and add scallions. Cook until soft. Add spinach by handfuls, stirring constantly until all leaves are wilted. Sprinkle with soy sauce, mix well, and serve at once. Total calories per serving: 90 Fat: 7 grams Carbohydrates: 5 grams Protein: 3 grams Sodium: 224 milligrams Fiber: 1 gram KOREAN RICE AND BEAN SPROUTS bean sprouts pl.n. The tender, edible seedlings of certain bean plants, especially those of the mung bean. (Serves 4) Korean cooks use a pot similar to the Chinese wok with tasty results. 1 1/2 Tablespoons dark sesame oil 1 large clove garlic, crushed 2 scallions with tops, washed well and finely chopped 1/2 cup finely chopped red bell pepper, 2 heaping Tablespoons sesame seeds (toasted or untoasted, to taste) 2 cups well-washed bean sprouts Few Tablespoons of hot water 2 Tablespoons soy sauce (low sodium variety) 2 cups cooked rice (preferably brown) Heat the oil in a wok over medium heat, along with the garlic. Add scallions and red pepper red pepper: see pepper. , and then the sesame seeds. Cook, stirring constantly, for 2-3 minutes. Add the sprouts sprout v. sprout·ed, sprout·ing, sprouts v.intr. 1. To begin to grow; give off shoots or buds. 2. To emerge and develop rapidly. v.tr. and keep stirring. Add a few drops of water if needed to keep from sticking. Sprinkle with soy sauce and mix lightly with rice. Total calories per serving: 204 Fat: 8 grams Carbohydrates: 29 grams Protein: 5 grams Sodium: 278 milligrams Fiber: 4 grams CORN AND BROCCOLI broccoli (brŏk`əlē) [Ital.,=sprouts], variety of cabbage grown for the edible immature flower panicles. It is the same variety (Brassica oleracea botrytis) as the cauliflower and is similarly cultivated. STIR-FRY (Serves 4) This dish is easy to fix, yet hard to forget. 1 Tablespoon vegetable oil 1 Tablespoon dark sesame oil 2 Tablespoons untoasted sesame seeds 1/3 cup sherry 2 cups trimmed fresh broccoli florets 1 cup corn kernels 1/2 cup scallions, trimmed and finely chopped 2 teaspoons very finely minced fresh ginger root Salt or salt substitute, to taste Cooked brown rice (optional) In a medium-sized wok, heat oils, seeds, and sherry for about 1 minute. Add broccoli, corn, scallions, and ginger root. Stir-fry for about 3 minutes (until tender but still crisp). Add salt to taste, and serve plain or over brown rice. Total calories per serving: 150 Fat: 10 grams Carbohydrates: 11 grams Protein: 4 grams Sodium: 126 milligrams Fiber: 3 grams VIETNAMESE FIVE-VEGETABLE STIR-FRY (Serves 4) Called Rau Xeo Chay, this main dish is a boon for vegans The following is a list of notable people who practise (or practised) veganism. Entertainers
3 Tablespoons vegetable oil (mixed half-and-half with dark sesame oil, if desired) 6 ounces firm tofu, cut into 1/2-inch cubes 2 stalks lemongrass, finely chopped 1 large (2 medium) leek, scrubbed, trimmed, halved, and cut into slivers 1 green bell pepper, seeded and cut into thick slivers 8 green cabbage leaves, washed and shredded into 2-inch-long pieces 4 large mushrooms, quartered 4 baby corn ears, broken into small pieces 1 cup vegetable broth 3 Tablespoons soy sauce (low-sodium variety) 2-3 cups cooked rice (preferably brown) Heat half the oil in a wok, and stir-fry tofu tofu Soft, bland, custardlike food product made from soybeans. Believed to date from China's Han dynasty (206 BC–AD 220), tofu is today an important source of protein in the cuisines of East and Southeast Asia. cubes until crisp. Place the cubes on a towel and set aside. To the same wok, add remaining oil. Heat, and add lemongrass lemongrass, n Latin name: Cymbopogon citratus; part used: leaves; uses: antitussive, antirheumatic, antiseptic, anxiolytic, antibacterial, antifungal, insomnia, vomiting, high blood pressure, fever; precautions: none known. and leek leek: see onion. leek Hardy, vigorous, biennial plant (Allium porrum) of the lily family, native to the eastern Mediterranean and the Middle East. It has a mild, sweet, onionlike flavour. . Stir-fry for about 2 minutes. Mix remaining vegetables and add to the hot oil by the spoonful, stirring after each addition. Add broth broth liquid media for culturing microorganisms. cooked meat broth a medium useful for culturing anaerobic bacteria. enrichment broth one modified to permit growth by selected bacteria. , tofu, and soy sauce. Cover and cook until vegetables are soft (5-8 minutes). Serve over rice. Total calories per serving: 351 Fat: 16 grams Carbohydrates: 44 grams Protein: 14 grams Sodium: 1036 milligrams Fiber: 6 grams Good source of iron CHINESE CABBAGE Chinese cabbage Either of two widely cultivated members of the mustard family, bok choy and Brassica pekinensis. The latter vegetable, also called celery cabbage, forms a tight head of crinkled light green leaves. It has long been grown in the U.S. as a salad vegetable. AND MUSHROOMS (Serves 4) Cooked cabbage at its best. 1 Tablespoon vegetable oil 1 Tablespoon dark sesame oil 1 Tablespoon very finely minced ginger root 4 cups shredded Chinese cabbage (or use bok choy, if you wish) 1/2 cup carrot shreds 8 large mushrooms (preferably fresh), sliced 2 Tablespoons soy sauce (low sodium variety) Heat oils in a wok along with ginger root. Add cabbage, then carrots, and finally mushrooms. Cook for 3-4 minutes, stirring often. Sprinkle with soy sauce and serve hot. Total calories per serving: 95 Fat: 7 grams Carbohydrates: 7 grams Protein: 2 grams Sodium: 280 milligrams Fiber: 3 grams Jacqueline Dunnington is a freelance writer from Santa Fe Santa Fe, city, Argentina Santa Fe, city (1991 pop. 341,000), capital of Santa Fe prov., NE Argentina, a river port near the Paraná, with which it is connected by canal. , NM, and a regular contributor to the Vegetarian Journal. |
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