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.
Thai Red Curry with Beef
UPGRADE: Swapping in sweet potatoes for the classic white variety gives this curry a beta-carotene boost.
2 Tbsp vegetable oil (preferably peanut)
1 lb steak (round, loin, or flank), cut into 1/2-inch-wide strips
1 large shallot, chopped
1 Tbsp minced fresh ginger
1 Tbsp Thai red curry paste
1 can (13.5 oz) light coconut milk
1 tsp grated lime zest
1 Tbsp fish sauce
1 medium sweet potato, peeled and diced
Juice of 1/2 lime
Cooked brown rice, for serving
Chopped cilantro, for serving
1/3 cup unsalted roasted cashews (optional)
1. Heat a wok or skillet on medium high. When it’s hot, add 1 tablespoon of oil and swirl to coat the pan. Add the beef and sear it until browned, tossing occasionally, 2 to 3 minutes. Transfer the beef and its juices to a plate.
2. Return the wok to medium heat and swirl in 1 tablespoon of oil. Add the shallot and ginger; stir-fry for 3 minutes. Stir in the curry paste and heat for 30 seconds. Stir in the coconut milk, lime zest, and fish sauce; heat for 2 minutes.
3. Add the sweet potatoes to the wok and bring the mixture to a boil. Reduce it to a simmer, cover, and cook until the potatoes are tender, about 15 minutes. Stir in the lime juice and the beef and heat through. Serve over rice and garnish with cilantro and cashews.
Makes 4 servings
Soba Shrimp Pad Thai
UPGRADE: Pad Thai typically uses nutritionally void rice noodles. Go unorthodox and use Japanese soba noodles instead for a bonus dose of fiber and nutty flavor.
2 garlic cloves, chopped
2 Tbsp natural peanut butter
1 Tbsp honey
2 tsp roasted sesame oil
1 Tbsp reduced-sodium soy sauce
1 Tbsp sriracha chili sauce
1 Tbsp fish sauce
2 Tbsp vegetable oil (preferably peanut)
1 lb peeled large raw shrimp (thawed and drained if frozen)
2 red bell peppers, thinly sliced
1 cup sliced shiitake mushrooms
6 oz soba (buckwheat) noodles, cooked, rinsed, and drained
3 scallions, sliced
1/4 cup roasted peanuts, coarsely chopped
2 limes, quartered, for serving
1. In a blender, combine the first seven ingredients and 1/4 cup water; puree until smooth and set aside.
2. Heat a wok or large skillet on medium high. When it’s hot, add 1 tablespoon of oil and swirl to coat the pan. Then add the shrimp and cook until they just turn pink, about 2 minutes. Transfer them to a plate.
3. Add another tablespoon of oil to the wok and swirl. Add the peppers and mushrooms; stir-fry for 2 minutes. Return the shrimp to the pan along with the peanut sauce, cooked soba, and scallions; stir-fry for 1 minute.
4. Serve with peanuts and lime wedges.
Makes 4 servings