The Ultimate Asian Healthy Recipes Cookbook

By Jay Rock

Obesity is a modern-day issue. However, this is not the consequence of excessive food or lack of exercise! Instead, how food impacts our bodies is determined by what we consume. Therefore, poor eating choices are the major contributor to obesity since theyoften encourage the accumulation of body fat over time while also impeding fat reduction.

How can we break out of this cycle and return to our healthy weight? Avoiding fat is not the correct answer. Instead, an excessive amount of carbs in our diet is the issue. Sugar,high-carbohydrate pasta, bread, and potatoes guarantee that fat is not broken down but rather stored. As a result, we're becoming overweight.

• Language: English
• Publisher: Jay rock
• Release date: Nov 7, 2023
• ISBN: 9798223712060

Book preview

1) THAI SALAD, CHOPPED, WITH SESAME GARLIC DRESSING

TOTAL TIME: 25 minutes

YIELD: 6

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INGREDIENTS

For the dressing:

1/3 cup of canola oil

3 cloves garlic, peeled

3 tbsp low sodium soy sauce

2 tbsp water

2 tbsp white distilled vinegar

2 tbsp honey

1 tbsp sesame oil

1 tbsp lemongrass paste (ginger would also work)

a squeeze of lime juice

For the salad:

16 ounces frozen shelled edamame

5–6 cups of baby kale

3 large carrots

2 bell peppers (1 red, 1 yellow)

1 cup of cilantro leaves

3 green onions

3/4 cup of cashews (if you can find them, Trader Joe’s Thai Lime and Chili Cashews are the bomb)

INSTRUCTIONS

In a food processor, blend every ingredient for the dressing until completely smooth. Try it out and tweak it to suit your tastes. After transferring, rinse the food processor so you may use it again.

Boil the edamame for 3 to 5 minutes in a saucepan of boiling water to prepare it. Drain it, then let it cool. In the meantime, thinly slice or shred the kale, carrots, peppers, cilantro leaves, and green onions.

To create a minced texture, add the cooked edamame to the food processor and pulse five times. Repeat the procedure with the cashews and transfer to a bowl. Mix thoroughly the kale, carrots, peppers, cilantro, green onions, edamame, and cashews. Serve right away after drizzling on the dressing and giving the salad a few gentle stirs.

NUTRITIONS

Serves: 6

Calories Per Serving: 306

2) Rainbow Collard Wraps with Peanut Butter Dipping Sauce

PREP COOK: 30 MIN

SERVES: 4 SERVINGS

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Ingredients

WRAPS

4 large collard green leaves

½ cup of hummus

4 carrots, peeled and cut into matchsticks

1 English cucumber, cut into matchsticks

2 avocados, thickly sliced

½ red cabbage, shredded

½ cup of basil leaves

½ cup of mint leaves

DIPPING SAUCE

½ cup of peanut butter

2 tbsp sweet chili sauce

2 tbsp soy sauce or tamari

¼ cup of rice vinegar

1 tsp garlic powder

Directions

The collard leaves should be blanched for about 30 seconds in a large saucepan of boiling, salted water. Utilize paper towels to dry.

Trim away the thick, rough section of the stem, working with one collard leaf at a time.

One leaf should have 2 tbsp of hummus down the middle. Add 2 tsp of both basil and mint, along with a quarter of the carrots, cucumbers, avocado pieces, and cabbage.

Before carefully folding the filling within the leaf, fold the leaf inward toward the filling (as if you were preparing a wrap or a burrito).

Repeat with the rest of the filling and leaves. Halve every wrapper.

HOW TO MAKE THE DIPPING SAUCE:

Mix the peanut butter, sweet chili sauce, soy sauce, rice vinegar, and garlic powder in a medium bowl.

The wraps may be served right away with the dipping sauce, or they can be carefully covered and kept in the refrigerator for up to two days.

NUTRITION FACTS

WRAPS

264 CALORIES

18G FAT

25G CARBS

7G PROTEIN

5G SUGARS

DIPPING SAUCE

212 CALORIES

17G FAT

10G CARBS

8G PROTEIN

4G SUGARS

3) GRILLED SATAY SHRIMP SKEWERS

SERVES: 8 SKEWERS

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INGREDIENTS

1 batch of THIS Satay Dipping Sauce

600 g | 1.3 pounds jumbo-sized shrimp, washed and deveined, tails on or off

coriander leaves, to serve

crushed peanut, to serve

lime wedges, to serve

1 red chili, sliced

INSTRUCTIONS

8 skewers should be soaked in water for 30 minutes if they are made of wood to prevent burning when placed over fire.

Use this recipe to make the satay dipping sauce. After it has somewhat thickened, turn off the heat and let it cool. 4 tsp of satay sauce should be added to a big, shallow dish. Coat the shrimp evenly after adding.

Prepare the grill to medium-high or, alternately, heat a grill pan on the stovetop.

Place 4 shrimp on every prepared skewer, then place them on a baking sheet or pan until you're ready to cook them. To thoroughly coat the shrimp on every skewer, add 2-4 additional tbsp of sauce and rotate every skewer in the sauce.

About 4 tsp of sauce should be poured into a bowl for basting. Skewers should be grilled for two to three minutes on every side, turning halfway through, until just cooked through and no longer translucent. (Avoid overcooking them as they will turn rubbery.)

Serve the meal with the undisturbed dipping sauce after transferring to serving dishes. Add cilantro leaves, peanuts, lime wedges, and slices of hot pepper as garnish!

4) Healthy Thai Chicken Lettuce Wraps

Total time: 40 minutes

Yield: 4-6

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ingredients

FOR THE CHICKEN:

2 medium chicken breasts

1/2 cup of sweet chili sauce

2 tbsp reduced-sodium soy sauce

3 cloves garlic, finely minced

1 tbsp freshly grated ginger

Juice of 1 lime

1 tsp Sriracha, or more, as need

FOR THE WRAPS:

living lettuce

1 large thinly sliced carrot

1/2 thinly sliced cucumber

1 bell thinly sliced pepper (I used 1/2 red and 1/2 yellow)

FOR TOPPING (OPTIONAL):

1/4 cup of peanuts, chopped

cilantro, chopped

instructions

The oven should be heated to 450 degrees F. Tin foil should be used to line a baking sheet. Lightly grease the foil. Place the tray with the chicken breasts inside.

To prepare the sauce, mix the chili sauce, soy sauce, ginger, garlic, lime juice, and sriracha in a medium bowl.

Save the remaining sauce for another time and pour roughly half of it over the chicken.

Bake the chicken in the oven for 20 to 25 minutes, or until it reverses 165 degrees. (If you don't already own one, I STRONGLY advise buying a meat thermometer—they're quite affordable!)

Slice the cucumber, bell pepper, and carrot very thinly as the chicken bakes.

After the chicken has done cooking, let it to cool slightly before slicing it into strips.

TO Place THE WRAPS TOGETHER:

Lay out the vegetables evenly between the lettuce wraps, then add the chicken, cilantro, peanuts, and a little extra sweet chili sauce.

ENJOY!!

5) THAI CHILI SAUCE CHICKEN STIR-FRY

PREP: 5 minutes

COOK: 5 minutes

TOTAL: 10 minutes

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INGREDIENTS

1 ½ pounds chicken breast (680g, sliced into ¼-inch thick pieces)

1 tbsp cornstarch

3 tbsp oil (divided)

3 cloves garlic (thinly sliced)

2 Thai bird chilies (thinly sliced, optional)

1 red bell pepper (de-seeded and thinly sliced)

5 scallions (sliced at an angle into 2-inch pieces)

2 tbsp Thai Chili Paste (Namprik Pao)

1 tbsp fish sauce

INSTRUCTIONS

Add the chicken, 1 tbsp cornstarch, and 1 tbsp oil to a bowl. Mix well and reserve.

Until smoking, heat a wok over high heat. Chicken and 2 tbsp of oil should be added. The chicken should be well-seared after 1-2 minutes of stir-frying.

Add the fish sauce, chili sauce, garlic, bell pepper, scallions, and chilies (if using). For a further 2 minutes, stir-fry.

Steamed jasmine rice is recommended.

NUTRITION FACTS

Calories: 220kcal (11%) Carbohydrates: 7g (2%) Protein: 25g (50%) Fat: 10g (15%) Cholesterol: 73mg (24%) Sodium: 372mg (16%) Potassium: 572mg (16%) Fiber: 1g (4%) Sugar: 2g (2%) Calcium: 18mg (2%) Iron: 0.8mg (4%)

6) Thai Beef Salad

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Servings: 2 servings

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Ingredients

Dressing

1 clove garlic

1 jalapeno (halved)

1 lime (juiced)

1 1/2 Tbsp fish sauce

2 Tbsp minced lemongrass (remove the tough outer leaves and slice the tender white core)

1/4 tsp red chili flakes

Steak

1/2 Tbsp vegetable oil

1 1-inch-thick New York strip steak (9 to 10 oz.)

Rice Powder

2 Tbsp uncooked rice

Salad

2 medium shallots (thinly sliced)

1/4 cup of fresh mint leaves (loosely packed, roughly chopped)

3 Tbsp roughly chopped cilantro leaves and stems

Lettuce of your choosing

Cherry tomatoes (halved)

Instructions

Garlic and one of the jalapeño halves should be minced and placed in a small bowl for the dressing. The dish should also contain the other jalapeño half, thinly sliced, along with the lime juice, fish sauce, lemongrass, brown sugar, and red chili flakes. Taste the meal and, if necessary, add more lime juice, fish sauce, or sugar to the ingredients. Stir well and reserve.

Rice Flour:

Add the rice to a small frying pan and cook it over medium-high heat. For approximately 10 minutes, cook the grains, turning often, until they are brown and toasty. After allowing to cool for a short while, crush into a coarse powder using a spice grinder or a mortar and pestle.

Steak:

In a skillet, heat the oil over a medium-high heat. For 5 to 6 minutes, sear the steak on one side until it is thoroughly browned. Cook for a further five to 6 minutes after flipping, or until the meat is medium rare. Place on a chopping board and leave for five minutes to rest. Cut the meat into bite-sized pieces after thinly slicing it.

Beef, shallots, mint, cilantro, and any collected liquids should all be mixed in a medium bowl. Pour the dressing over top after stirring it. Shake gently. Stir in the ground toasted rice. Serve with cherry tomatoes and lettuce.

Nutrition

Calories: 349kcal | Carbohydrates: 8g | Protein: 27g | Fat: 22g | Cholesterol: 102mg | Sodium: 1134mg | Potassium: 504mg | Fiber: 1g | Sugar: 3g | Calcium: 60mg | Iron: 2.5mg

7) TOM KHA GAI (THAI COCONUT CHICKEN SOUP)

Prep time: 10 MINUTES

Cook time: 25 MINUTES

Total time: 35 MINUTES

Yield: 8 SERVINGS

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INGREDIENTS

Two stalks fresh lemongrass, tough outer layers removed

2 tbsp grated (or finely chopped) fresh ginger

1/4 cup of fresh lime juice or 10 kaffir lime leaves*

6 cups of good-quality chicken stock

Four green onions, thinly sliced with the white and green parts separated

2 cups of cooked shredded chicken

8 ounces white, shiitake, or oyster mushrooms (or you could use a combination of your favorites), sliced

2 (13.5-ounce) cans coconut milk

2 tbsp fish sauce

1–3 tsp coconut sugar, as need (or use another favorite sweetener)

toppings: fresh cilantro, thinly sliced Thai red chiles**, fresh lime wedges, etc.

INSTRUCTIONS

On a chopping board, lightly crush the lemongrass using the back of a knife. Add the lemongrass to a large stockpot once it has been cut into 1-inch chunks.

Stir together the chicken broth, lemongrass, ginger, fresh lime juice (or kaffir lime leaves), and the white sections of the green onions in the stockpot. Using a high heat, bring to a boil. After that, turn the heat down to medium-low and simmer for 10 minutes while stirring now and then. Return the broth to the stockpot after straining it out and throwing away the solids.

Stir in the cooked chicken, mushrooms, coconut milk, fish sauce, and sugar. Stirring periodically, raise the heat to medium-high until it comes to a simmer, then continue cooking for 1-2 more minutes, or until the mushrooms are cooked and softened. If necessary, taste and add salt and pepper.

Garnish liberally with your preferred toppings and the green portions of the green onions before serving.

8) Coconut Poached Thai Chicken Salad with Spring Herbs

PREP TIME: 15

COOK TIME: 20

TOTAL TIME: 35 MINUTES

YIELD: 2

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INGREDIENTS

14 ounce can coconut milk

1 lime (divided)

3/4 tsp kosher salt

1/2 tsp fish sauce

kefir lime leaves– optional

Four-6-ounce boneless, skinless chicken breasts (or one 8 ounce breast, cut in half)

Spinach Spring Herb Salad

Two large handfuls baby spinach (about 4 ounces)

One small Turkish cucumber

2 scallions, thinly sliced at a diagonal

1/4 cup of cilantro leaves

1/4 cup of torn mint leaves

1/4 cup of torn basil leaves (Thai basil is nice)

Optional Additions:

Flaked coconut, radishes, snap peas, finely sliced jalapenos, store-bought crispy shallots, and toasted peanuts are some of the other ingredients.

INSTRUCTIONS

Using a medium-sized pot, heat mix the coconut milk, salt, fish sauce, juice from half a small lime, and optional kefir lime leaves. Bring to a slow boil.

When the chicken is readily shreddable with two forks, add the chicken breast, cover, and boil gently for 15 minutes. Cool down.

In a medium mixing basin, mix the salad ingredients by gently tossing. Place aside.

Upon completion of the chicken's cooking, shred it into bite-sized pieces with two forks and set it aside. Allow the cooking liquid 10 minutes to every room temperature.

Toss the salad gently just enough to coat the leaves after adding the chicken and part of the chilled, fragrant coconut broth. Garnish with lime wedges, crispy shallots, and any other garnishes on two big plates.

Serve right away.

You may prepare this ahead of time and set the dressing aside (which will need to be warmed to room temp).

NUTRITION

Serving Size:

Calories: 393

Sugar: 2 g

Sodium: 1106.7 mg

Fat: 27.5 g

Carbohydrates: 11.2 g

Fiber: 2.7 g

Protein: 30.2 g

Cholesterol: 82.7 mg

9) Thai Chicken Curry

PREP: 10 mins

COOK:40 mins

TOTAL:50 mins

SERVINGS: 4 servings

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Ingredients

One 1/2 pounds boneless skinless chicken breasts or thighs, or a mix!

1/2 tsp kosher salt

1/2 tsp ground black pepper

2 tbsp coconut oil

1 red bell pepper thinly sliced

1 leek thinly sliced

2 cloves garlic minced

1/2 tsp grated fresh ginger

2 tbsp red curry paste

1 can full-fat coconut milk (14 ounces) (Avoid using light since the sauce won't thicken as it should)

3 tbsp fresh cilantro torn

Prepared brown rice or sourdough for serving

Instructions

Using a medium-sized pot, heat mix the coconut milk, salt, fish sauce, juice from half a small lime, and optional kefir lime leaves. Bring to a slow boil.

When the chicken is readily shreddable with two forks, add the chicken breast, cover, and boil gently for 15 minutes. Cool down.

In a medium mixing basin, mix the salad ingredients by gently tossing. Place aside.

Upon completion of the chicken's cooking, shred it into bite-sized pieces with two forks and set it aside. Allow the cooking liquid 10 minutes to every room temperature.

Toss the salad gently just enough to coat the leaves after adding the chicken and part of the chilled, fragrant coconut broth. Garnish with lime wedges, crispy shallots, and any other garnishes on two big plates.

Serve right away.

You may prepare this ahead of time and set the dressing aside (which will need to be warmed to room temp).

Nutrition

SERVING: 1(of 4), without rice or sourdough

CALORIES: 473kcal

CARBOHYDRATES: 9g

PROTEIN: 39g

FAT: 32g

CHOLESTEROL: 109mg

POTASSIUM: 954mg

FIBER: 1g

SUGAR: 3g

CALCIUM: 56mg

IRON: 5mg

10) GRAIN-FREE THAI BEEF BOWLS

Prep time 5 mins

Cook time 15 mins

Total time 20 mins

Serves: 4

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Ingredients

1 tbsp coconut oil or ghee

2 finely chopped

Shallots:

2 minced cloves garlic

1-inch peeled and grated piece ginger

1-2 fresh Thai red chiles, seeds removed and finely chopped (Alternatively, you can exclude or substitute red jalapenos or California red chiles)

One-pound grass-fed ground beef (other ground meat will work here, too)

¼ cup of coconut aminos, gluten-free tamari or soy sauce

2 tsp fish sauce

One tsp rice wine vinegar (or lime juice)

red pepper flakes, as need

sea salt, as need

¼ cup of fresh basil, thinly sliced or roughly chopped (Thai basil, preferred, if you can find it)

Options For Topping:

carrots, spiralized or peeled into ribbons

; thinly sliced cucumber; thinly sliced

scallions; thinly sliced red chilies.

powdered

red pepper

limes, bean sprouts

Serve Over:

cauliflower rice or zucchini noodles (Additionally, you might put it over white rice or rice noodles)

Instructions

Heat the oil to medium-high heat in a big skillet. Shallots should be added to the heated pan, continually stirred for two to three minutes. Then add the garlic, ginger, and red chili; simmer for about a minute, stirring frequently, until aromatic.

Add the ground beef and simmer for 3 to 5 minutes, crumbling the meat as it cooks. Drain the excess fat.

Mix the coconut aminos, fish sauce, and rice wine vinegar in a small bowl. Stirring constantly, add the coconut aminos sauce to the pan and let it boil for 3 minutes or until it slightly reduces.

Add the freshly chopped basil after removing the pan from the heat.

Serve immediately with zucchini noodles or cauliflower rice. Add extra fresh basil and garnish with fresh carrot, cucumber, scallions, red chilies, and other herbs.

11) SKINNY THAI CHICKEN MEATBALLS WITH PEANUT SAUCE

Prep: 15 mins

Cook: 30 mins

Total: 45 mins

Serves: 6

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INGREDIENTS

For Meatballs:

1 pound ground chicken

4 green onions chopped

¼ cup of cilantro chopped

1 tbsp fish sauce

1 tbsp red curry paste

1 cup of breadcrumbs

1 egg

¼ tsp salt or as need

¼ tsp pepper or as need

For Peanut Sauce:

1 tbsp sesame oil

1 tbsp red curry paste

14-ounce coconut milk (1 can)

2 tbsp peanut butter

1 tbsp brown sugar

¼ tsp red pepper flakes

¼ tsp salt or as need

¼ tsp pepper or as need

INSTRUCTIONS

Prepare the baking sheet and oven: The oven should be heated to 375 degrees. A baking sheet should be covered in parchment paper.

Combine all the meatball ingredients in a medium bowl. Create little meatballs measuring 1 inch in diameter. Place the meatballs on the baking sheet that has been prepared and bake for 30 minutes or until done.

Create the sauce: You may create the sauce in the meantime. A small skillet or saucepan should be used to heat the oil. Cook for a few minutes after adding the red curry paste. Cook for about five minutes after adding the last few ingredients and stirring.

To finish the meal, add the meatballs to the sauce and toss them to coat them completely. Add cilantro or parsley as a garnish.

Serve with rice or mashed potatoes as a dipping sauce.

Nutrition Information

Serving: 1serving

Calories: 390kcal (20%)

Carbohydrates: 19g (6%)

Protein: 20g (40%)

Fat: 27g (42%)

Cholesterol: 92mg (31%)

Sodium: 654mg (28%)

Potassium: 651mg (19%)

Fiber: 2g (8%)

Sugar: 4g (4%)

Calcium: 69mg (7%)

Iron: 4.1mg (23%)

12) Thai Chicken Zucchini Noodles with Spicy Peanut Sauce

Prep Time: 5 mins

Cook Time: 10 mins

Total Time: 15 mins

Yield: 2-4 servings

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Ingredients

Thai Chicken Zucchini Noodles:

2 tbsp of grape seed oil

1 lb. of chicken tenders, diced

1 tbsp of grape seed oil

2 zucchinis, in spiralized

1 large carrot, in spiralized

1 red pepper, julienned

1/3 cup of bean sprouts

1/4 cup of fresh cilantro, diced

1/4 cup of green onions, diced

sesame seeds (for garnish)

Spicy Peanut Sauce:

1 garlic clove, minced

4 tbsp of peanut butter

juice of 1 lime

3 tbsp of coconut aminos (or tamari sauce)

2 tbsp of fresh cilantro, diced

1/2 tsp of ground ginger

1/4 tsp of red pepper flakes

Instructions

Garlic, peanut butter, lime juice, ground ginger, red pepper flakes, coconut aminos or tamari, and stir them all together in a small bowl. Place aside.

Large skillet heated to medium-high heat. Chicken tenders and one tbsp of grape seed oil are added. 3–4 minutes for every side. Let sit after removing from heat. When chilled, dice.

Add carrot, red pepper, and 1 tbsp grape seed oil to the same big skillet over medium-high heat. Stirring continuously for two minutes, the quick stir fry.

Raw zucchini noodles, chicken, carrots, red pepper, bean sprouts, fresh cilantro, green onions, and hot peanut sauce should all be mixed in a big meal until all of the noodles are covered.

Add sesame seeds as a garnish and serve.

Nutrition

Serving Size: 1 cup of

Calories: 292

Sugar: 7g

Sodium: 270 mg

Fat: 13 g

Carbohydrates: 14 g

Fiber: 4 g

Protein: 31 g

Cholesterol: 20 g

13) Thai Chicken Satay with Peanut Sauce

Prep: 15 mins

Cook: 15 mins

Total: 30 mins

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Ingredients

400 g/14 oz coconut milk (1 can), full fat

13-16 bamboo skewers, 16cm / 6.5″ long (Note 1)

MARINADE:

600 g / 1.2lb chicken thighs, boneless skinless, cut into 2cm/4/5″ pieces (Note 2)

1 tbsp curry powder (Note 3)

1 tsp white sugar

2 tsp red