pounds baby bok choy or bok choy, stem ends and leaf tips trimmed

2½

whole scallions, ends trimmed, cut into thin slices on the diagonal

8

cup fresh ginger cut into very thin julienne shreds

¼

salmon steaks, about 6 ounces each

6

cups cooked brown rice

3

Dressing

tablespoons reduced sodium soy sauce

3

tablespoons Chinese black vinegar or balsamic vinegar

2

tablespoons sugar

2

tablespoons minced garlic

1

1. Trim the tough outer leaves from the bok choy and discard. Rinse the stalks and leaves and drain. Cut the stalks in half lengthwise. Cut the halves diagonally into 2-inch sections. In a bowl, toss the scallions and ginger with the bok choy sections. Arrange on a heatproof platter.
2. Mix the ingredients of the dressing, and pour into a serving bowl.
3. Preheat the oven to 450°F. Place the salmon steaks on top of the greens. Pour into a roasting pan several inches of water and heat until boiling. Carefully place the platter of salmon and vegetables on top of a rack or steamer tray in the roasting pan. Cover the top of the pan tightly with aluminum foil. Bake 7 to 9 minutes, or until the fish is cooked.
4. Serve the salmon from the heat-proof platter or arrange the steamed vegetables and salmon on serving plates. Spoon the dressing on top and serve with brown rice.

Per Serving:

• Calories: 430
• Total Fat: 14 g (Sat Fat 2 g)
• Protein: 44 g
• Carbohydrates: 32 g
• Fiber: 4 g
• Cholesterol: 105 mg
• Sodium: 480 mg

pounds broccoli

1½

cup pine nuts

¼

teaspoons canola or corn oil

1½

teaspoons toasted sesame oil

1½

teaspoon hot chili paste or ¾ teaspoon crushed dried chilies

1

tablespoons minced garlic

2

tablespoons rice wine or sake, mixed with 2 tablespoons water

2½

Sauce (mixed together in a bowl until the sugar is dissolved):

tablespoons reduced sodium soy sauce

1

teaspoon sugar

1

1. Trim the ends of the broccoli, separate the florets, peel the outer skin of the stem and cut it on the diagonal into 1-inch lengths.
2. Toast the pine nuts until golden in a 300°F oven, turning them occasionally so that they cook evenly for about 20 minutes.
3. Heat a wok or large skillet, add the oils, and heat until hot, about 20 seconds. Add the chili paste or crushed chilies and garlic, and stir-fry, tossing with a slotted spoon over medium heat until fragrant, about 15 seconds. Turn the heat to high.
4. Add the stem sections of the broccoli and stir-fry. Pour in the rice wine and water and cook, tossing, about 30 seconds, then cover and cook about 1½ to 2 minutes, until the stems are just tender. Add the florets and toss over high heat, cooking for about 1 1½ minutes or until just tender.
5. Add the premixed Sauce and toss lightly for 15 seconds. Add the toasted pine nuts and stir-fry a few seconds to combine the ingredients. Scoop the ingredients into a serving bowl and serve immediately.

Per Serving:

• Calories: 90
• Total Fat: 6 g (Sat Fat 1 g)
• Protein: 4 g
• Carbohydrates: 8 g
• Fiber: 4 g
• Cholesterol: 0 mg
• Sodium: 125 mg

ounces firm tofu, cut into ½ inch slabs

14

pound whole wheat spaghetti

½

teaspoon toasted sesame oil

1

cups grated carrots

2

cups grated cucumbers, seeds and skin removed

1½

cups grated red cabbage

1½

red bell pepper, cored, seeded, and sliced into thin strips

1

yellow pepper, cored seeded, and sliced into thin strips

1

Spicy Peanut Dressing:

tablespoons minced fresh ginger

2

tablespoon minced garlic

½

teaspoon hot chili paste, or more to taste

1

cup smooth peanut butter

½

cup reduced-sodium soy sauce

¼

tablespoons sugar

1

tablespoons Chinese black vinegar or balsamic vinegar

2

tablespoons toasted sesame oil

3

cup water

¼

1. Wrap the tofu slabs in paper towels or a cotton towel and place a heavy weight, such as a cast-iron skillet, on top. Let stand for 30 minutes to press out the excess water, then cut the tofu into matchstick-size shreds about 2 inches long.
2. Bring 3 quarts water to a boil, add the spaghetti, and cook until just tender. Drain in a colander, toss with the sesame oil, and arrange on a platter.
3. Arrange the carrots, cucumbers, bean sprouts, red and yellow pepper strips, and tofu in mounds or separate concentric circles on the serving platter with the noodles.
4. To prepare the Spicy Peanut Dressing: In a food processor fitted with a steel blade or a blender, chop the ginger and garlic until fine. Add the remaining ingredients in descending order, ending with the water. Process until smooth. The sauce should have the consistency of heavy cream. If it is too thick, add more water; if too thin, add more peanut butter. Pour the sauce into a serving container, and offer the vegetables and sauce to each diner to mix as desired.

Per Serving:

• Calories: 430
• Total Fat: 21 g (Sat Fat 3.5 g)
• Protein: 18 g
• Carbohydrates: 46 g
• Fiber: 9 g
• Cholesterol: 0 mg
• Sodium: 530 mg