Cut Out Excess Fat And Sugar Calories: Achieve Rich, Satisfying Flavor With Southeast Asian Cooking TechniquesAmerican Institute for Cancer Research Combining a wide variety of foods and seasonings, Southeast Asian cooking creates dishes with a deep flavor that does not depend on the less-than-healthful fats and sweeteners Western foods so often rely on, according to the American Institute for Cancer Research (AICR). The Institute also notes that the wider range of ingredients in traditional Southeast Asian dishes also provides a wider variety of the health-protective substances known as phytochemicals. 
"Americans typically think of flavor as sweet or salty, plus the ‘mouth feel' that fats like oil offer," says Melanie Polk, AICR's Director of Nutrition Education, "but there are many more flavors that comprise the taste of foods. Instead of relying mainly on salt, sugar and fat, Southeast Asian cooks use many flavor components to produce a deeper, richer, more satisfying flavor." Polk says that Southeast Asian cooks distinguish between a wide range of individual flavors: hot, sour, salty, sweet, bitter, pungent, astringent and "umami," a flavor component sometimes described as "depth" or "mouth feel." And, Polk notes, because smell is involved in the perception of flavor, a richer combination of flavors produces a richer aroma. "For example, instead of simply relying on ordinary salt for a bit of saltiness," Polk observes, "Asian cooks often use fermented fish or soybean products that, in addition to a salty flavor, also add some pungency and depth as well as umami. Onion, radish, ginger, garlic, mustard, anchovies and various herbs also provide a pleasant pungency to prepared foods." The slightly bitter component of a dish, says Polk, derives from dark leafy greens like kale, spinach, mustard greens and many herbs, as well as vinegar and some citrus juices. Umami flavoring, according to Polk, is the full-bodied taste Westerners associate with broth and well-matured Parmesan cheese. In Asia, umami is associated with broth as well as dried mushrooms, soybean paste ("miso") and fish sauce. Southeast Asian Dishes Are Rich in Cancer-Fighting Phytochemicals Polk points out that Southeast Asian cooking uses a wide variety of herbs and flavorings to maximize the flavor of a dish. That great variety also maximizes the health-protection of the many different phytochemicals contained in those herbs and flavorings. "In other words," she says, "the rich variety of seasonings in Southeast Asian cooking offers more ‘bang for the buck' in fighting cancer and other chronic diseases. And when you consider that Asian cooking usually makes use of a wide variety of vegetables that are also rich in phytochemicals, the result is a dish that is super-healthful as well as super-tasty." In Southeast Asia, great use is made of many herbs, like cilantro, basil and mint. Cilantro is rich in phytochemicals believed to combat breast and liver cancers. Basil, another commonly used herb in the region, contains compounds that hunt down free radicals and seem to interrupt cancer development. Basil also is rich in phytochemicals that curb the oxidation of LDL (bad) cholesterol and prevent blood clotting. Mint contains powerful anti-cancer agents that can block the development of breast tumors and make them shrink. The following recipes for Southeast Asian-Style Grilled Marinated Chicken with Hot Sweet-Sour Dipping Sauce combine a wide range of herbs and seasonings for flavor, and also offer a rich array of phytochemicals. Two options are given for a marinade, both of which use cilantro, which is also called coriander. The marinades also contain fish sauce, a concentrated flavoring used throughout Southeast Asia as an all-purpose condiment like Worcestershire Sauce, which itself is based on salted anchovies. Southeast Asian-Style Grilled Marinated Chicken with Dipping Sauce Grilled Marinated Chicken 6 skinless chicken breast cutlets, with visible fat removed, 3-4 oz. each Just before marinating, lay chicken breasts between layers of wax paper or foil. Pound gently with a flat, heavy object to even out thickness and ensure even grilling. Arrange chicken in a glass dish or in a large zip-lock bag. Add Cilantro Marinade or Peppercorn-Cilantro Root Paste Marinade. Cover dish or seal bag. Refrigerate overnight or at least 8 hours, turning occasionally. When ready to grill, remove chicken from marinade. Wipe off chicken and pat dry with paper toweling. Spray chicken lightly with canola oil spray on both sides. Grill chicken until cooked through (about 5 minutes per side) or until juices run clear. Transfer to a large sheet of foil and seal foil. Let rest about three minutes. Remove chicken from foil and cut crosswise into thin slices. Serve with Southeast Asian Dipping Sauce. Makes 6 servings. Per serving using Cilantro Marinade (approximate): 146 calories, 2 g. fat (less than 1 g. saturated fat), 8 g. carbohydrate, 22 g. protein, 0 g. dietary fiber, 222 mg. sodium. Per serving using Peppercorn-Cilantro Root Paste Marinade (approximate): 107 calories, 1 g. fat (less than 1 g. saturated fat), 1 g. carbohydrate, 22 g. protein, 0 g. dietary fiber, 189 mg. sodium. Although heavily used in Southeast Asia, a little fish sauce can go a long way. The modest amounts called for in the recipes that follow may be further reduced, according to taste, or soy sauce may be used in its place, if desired. Cilantro Marinade 1 1/2 Tbsp. peanut or canola oil Make marinade in a blender, stopping occasionally to scrape down sides of blender with a rubber spatula after each step. Blend together until well mixed: oil, juice, ginger, lemongrass (or lemon zest), chili, garlic and red pepper flakes. Add soy sauce, fish sauce, vinegar and both sugars. Blend well. Gradually add basil, mint and cilantro leaves, scraping down sides of blender after adding each batch. Continue blending until mixture is smooth. If not using immediately, store in refrigerator, covered, up to 3 or 4 days. Before using refrigerated marinade, bring to room temperature. Makes about 3/4 cup, or enough marinade for 6 skinless boneless chicken breast cutlets. Southeast Asian cooks try to make use of every part of a fresh ingredient so that nothing goes to waste. The roots of cilantro have a unique flavor that makes a different but equally effective marinade. Some supermarkets sell fresh cilantro with the roots attached. After being rinsed clean under cold running water, cilantro roots can be kept stored in the refrigerator, tightly wrapped in plastic wrap, for two to four days, or longer when frozen. Peppercorn-Cilantro Root Paste Marinade 2 tsp. black peppercorns Place peppercorns, garlic and cilantro roots in a blender, food processor, or a clean spice or coffee grinder. Mix on high speed until mixture turns into a paste-like mixture. Mix in 2 teaspoons of fish sauce. Store refrigerated, tightly covered, until ready to use or for up to 4 days. When ready to use as a marinade paste, turn paste into a large bowl and allow to come to room temperature. Mix in just enough additional fish sauce so paste is thin enough to spread on chicken. Use about 1 teaspoon paste per cutlet, spread marinade thinly on all sides of chicken. Cover and refrigerate overnight or at least 8 hours. Makes 2-3 tablespoons paste marinade, or enough to marinate 6 chicken cutlets. In addition to serving it as an accompaniment to Grilled Marinated Chicken, the following dipping sauce can be used for many types of cooked foods, such as grilled vegetables. In Asia, this sauce is also considered an all-purpose condiment that is kept on the dinner table so it can be added to any cooked dish, much as ketchup is often used in the United States. Hot Sweet-Sour Dipping Sauce 1/2 cup plain rice vinegar Prepare sauce well before serving. Place vinegar and 2 tablespoons of sugar in a small, non-reactive bowl and whisk or stir until sugar is completely dissolved. Taste and adjust amount of sugar, according to taste. Stir in chili or chili flakes. Allow flavors to meld at least 30 minutes before serving. Stored in a sealed container and refrigerated, sauce will keep up to 5 days. Makes about 1/2 cup dipping sauce. Per tablespoon: 19 calories, 0 g. fat (0 g. saturated fat), 5 g. carbohydrate, 0 g. protein, 0 g. dietary fiber, 1 mg. sodium.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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