Full Steam Ahead For A Chinese New Year Feast: A Healthier, Easier, Slimming MealAmerican Institute for Cancer Research To celebrate the Chinese New Year, which falls on January 24, the American Institute for Cancer Research (AICR) recommends a classic Chinese cooking technique - steaming - for a festive meal. Steamed foods are not only a time-honored tradition at the Chinese New Year but, according to the Institute, healthful and cancer-protective as well. Melanie Polk, AICR's Director of Nutrition Education, says, "Many people think Chinese cooking means stir-fry, but steaming is just as popular. Because it uses gentle heat and no oil, steaming is a simple, convenient way to prepare low-fat, low-calorie entrées. And steaming is a much cleaner process than stir-fry, an extra plus for busy cooks."  The Chinese Diet Is an Anti-Cancer Diet According to Polk, "Steamed Chinese dishes reflect the Asian Food Pyramid, meaning meat is used sparingly, like a condiment." (The Asian Food Pyramid is illustrated at the Oldways Preservation and Exchange Trust website: http://www.oldwayspt.org/html/ ) "The proportions of the traditional Chinese diet," says Polk, "with lots of vegetables and just a little animal protein, mirror those of the mostly plant-based diet AICR recommends." The Institute's cancer-protective model, The New American Plate,* recommends two-thirds (or more) fruits, vegetables, whole grains and beans and one-third (or less) animal protein at every meal. AICR's Vice President for Research, Dr. Ritva Butrum, says, "An Asian diet high in vegetables and fruits significantly reduces the incidence of cancer, especially those of the breast and colon, which are much higher in the United States than in China." The Asian diet consists of large proportions of a variety of plant foods, including vegetables, fruits, grains, legumes, seeds and nuts. Animal protein and fats form a much smaller proportion of the diet. Steaming Avoids Carcinogen Formation, Protects Nutrients, Requires Less Fat Polk says, "When animal meats are cooked at high temperatures, as they are when barbecued, carcinogens can form. Although this health risk can be reduced by marinating meats before grilling, steaming is a gentle cooking technique that completely eliminates this potential problem." Furthermore, because overcooking is more easily avoided with this method. steaming keeps vegetables crunchy and bright. And, in contrast to cooking directly in water, steaming protects water-soluble nutrients, which do not dissolve in steam, resulting in more nutrient-rich food. "Traditional Chinese cooks use little or no fat when steaming," according to Polk, "because this method helps foods retain their juices and stay moist." Sauces, if used at all, are usually based on broth or the juices created during steaming rather than oil or cream. Chinese-Style Steaming Works in American Kitchens Polk believes that "a traditional Chinese steamer is not necessary to prepare steam-cooked Asian dishes. Any Western kitchen has the equipment to rig an improvised substitute." A deep saucepan, Dutch oven, pressure cooker, roasting pan, or wok can work equally well. The pot should be wide enough to hold a plate that comfortably contains the ingredients in one layer, with a space of one inch between the plate and the pot, to allow steam to circulate evenly around the food. The pot should also be deep enough to hold two to three inches of boiling water, above which the plate of food sits. A tight-fitting lid is also necessary. If a ceramic plate is used, it should be heat-proof. Other options include an oven-proof glass baking pan and a metal cake or pie pan with a non-stick coating. Whichever type is used, it should have a little depth, to hold any liquid that might be produced as the food steams (and later used to make a light sauce). The plate of food can be set on any kind of heat-proof stand or rack that will keep it stable and high enough to prevent boiling water from splashing onto the food - about an inch above water level. Polk suggests improvising a stand by removing both ends of an empty food can. Depending on the plate's size and weight, two stands may be necessary to provide the stability needed. The following recipe incorporates the traditional red and gold colors of the Chinese New Year, which symbolize the wishes of the holiday: happiness, wealth and longevity. Steamed Chicken with Red and Yellow Bell Pepper 1/2 Tbsp. sesame seed oil In a small cup, combine oil, 1/2 teaspoon garlic, 1/2 teaspoon ginger and soy sauce. Rub into chicken breasts and set aside while completing other preparations before steaming. (Chicken can be marinated up to 2 hours in a refrigerator; bring to room temperature before steaming.) Place chicken on plate used for steaming. Steam until chicken is almost tender. Add bell peppers and bamboo shoots. Sprinkle remaining garlic and ginger over vegetables. Continue steaming until chicken and peppers are tender. Cut chicken into thin bite-size slices, then combine with vegetables. Season to taste with salt and pepper. Serve with rice. Makes 4 servings, each containing 276 calories and 4 grams of fat. The earthy, smoky flavor of Chinese dried mushrooms and black beans provides a full-bodied complement to the delicate taste of seafood. Steamed Fish and Vegetables 12 oz. (3/4 lb.) fillet of white fish, scallops, or shelled and de-veined shrimp In a small cup, mash beans with ginger, garlic and half-tablespoon of oil. Rub into surface of fish and set aside 10 to 20 minutes to marinate. In just enough warm water to cover them, soak mushrooms until softened. Drain and gently squeeze out excess water. (Soaking juice can be saved for later use in sauces or soups.) Cut away stems and discard. Cut any very large mushrooms so all are about the same size. Diagonally cut white part of scallions into 2-inch lengths. Finely chop green tops to make 1/2 cup. Place mushrooms and white scallions on plate used for steaming. Sprinkle with remaining half-tablespoon of oil. Steam until mushrooms are tender. Add fish to plate. Sprinkle chopped green scallion tops over all. Steam until fish is tender. Remove from steaming plate and serve, pouring any excess liquid over food. Season to taste with salt and pepper. Serve with cooked rice. Note: Fermented black beans, used sparingly for flavor, are usually sold in small glass bottles and can be found in the Chinese food section of large supermarkets or in specialty food stores. As an alternative, 1 teaspoon grated, fresh peeled ginger can be used. Makes 4 servings, each containing 390 calories and 10 grams of fat. The following medley of leafy green vegetables goes well with either the chicken or fish recipes given above. Steamed Winter Greens with Ginger and Water Chestnuts 3 cups of mixed leafy greens, chosen from the following: bok choy (Chinese cabbage or Chinese chard) 1/2 cup diced canned water chestnuts (drained and rinsed) Keeping each type separate, place greens on plate used for steaming. Sprinkle ginger and garlic over top of greens, then scatter water chestnuts on top. Sprinkle oil evenly over all. Steam until greens are tender, watching carefully, as they will take only about 30 seconds to become tender. Season to taste with salt and pepper. Serve immediately. Makes 4 servings, each containing 32 calories and 2 grams of fat.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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