ODDS ARE, YOUR FOOD DELIVERY guy is bringing trouble to your doorstep. Inside that innocuous bag, he carries unhealthy versions of virtuous, protein-packed Asian dishes like salmon teriyaki and shrimp Pad Thai. Loaded with gloppy, neon-colored sauces, limp vegetables, MSG, and excess oil, the food may blunt your hunger, but it won’t optimally fuel your body. And that #2 combo isn’t doing your waistline any favors, either: A 2011 study in the Journal of the American Dietetic Association reports that people who eat takeout just once a week may significantly increase their body fat as well as other risk factors for heart disease and diabetes.
Time to reclaim takeout. Where to start? From scratch. In less time than it takes the delivery dude to reach your doorstep, you can create vibrant homemade versions of your go-to Asian orders. Just deploy lean protein, produce for fiber and disease-fighting phyto-nutrients, and fresh aromatics like garlic and ginger. Stock up on a few Asian pantry staples, and prep can be even easier. The only thing that’ll make your meals better? A strategic dose of spicy sriracha.
Salmon Teriyaki with Asparagus
UPGRADE: A helping of in-season asparagus adds potassium and folate to this Japanese stir-fry.
2 Tbsp reduced-sodium soy sauce
2 Tbsp mirin (Japanese rice wine)
1 Tbsp honey
1 Tbsp chili sauce, such as sriracha
1 tsp cornstarch
1 tsp Asian sesame oil
1 Tbsp minced fresh ginger
2 garlic cloves, finely chopped
1 Tbsp vegetable oil (preferably peanut)
1 lb skinless salmon (preferably wild), cut into 1-inch cubes
1 bunch asparagus, trimmed and cut into thirds
Cooked brown rice, for serving
1 Tbsp sesame seeds (optional)
1. In a small bowl, whisk together the soy sauce, mirin, honey, sriracha, cornstarch, sesame oil, ginger, and garlic. Set the mixture aside.
2. Heat a wok or large skillet on medium high. When it’s hot, add the oil and swirl to coat the pan. Add the salmon pieces and cook, stirring occasionally, until they just begin to turn opaque, about 2 minutes. Transfer them to a plate.
3. Add the asparagus to the wok and stir-fry until crisp-tender, about 2 minutes. Return the salmon to the wok and stir in the soy sauce mixture. Heat, stirring, for 1 minute. If the sauce seems too thick, add a couple of tablespoons of water. Serve over brown rice and garnish with sesame seeds.
Makes 4 servings
General Tso’s Chicken with Broccoli
UPGRADE: Why weigh down chicken chunks with bland, oil-logged batter? Bake them instead to cut calories without sacrificing taste. Then pile on the fresh vegetables.
1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
2 Tbsp plus 2 tsp cornstarch
2 tsp vegetable oil (preferably peanut)
2 garlic cloves, minced
1 Tbsp minced fresh ginger
1/4 cup reduced-sodium chicken broth
1 Tbsp reduced-sodium soy sauce
1 Tbsp hoisin sauce
1 Tbsp rice-wine vinegar
1 Tbsp honey
1 Tbsp chili sauce, such as sriracha
4 cups steamed broccoli florets, for serving
Cooked brown rice, for serving
1. Preheat the oven to 375°F. On a foil-lined baking sheet, toss the chicken chunks with 2 tablespoons corn-starch. Spread the cubes out and bake until they’re cooked through, about 12 minutes.
2. Meanwhile, in a medium saucepan, heat the oil, garlic, and ginger on medium for 2 minutes, stirring often. Add the broth, soy sauce, hoisin, vinegar, honey, and sriracha; simmer 3 minutes. Whisk the remaining cornstarch into 2 tablespoons water; add that and heat until the mixture has thickened, about 30 seconds.
3. Add the cooked chicken to the pan with the sauce and toss together. Serve alongside the broccoli and over brown rice.
Makes 4 servings