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Bean-Sprout-Recipe Healthy but not Boring!
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Bean-Sprout-Recipe Healthy but not Boring! So we learned that bean sprouts are so good, despite their
rather bland taste on top of the funny smell. This recipe for a stir-fry dish helps dress them up and is very tasty.
In my Mai-Tai Thai Silk Side Dish article "my Bean Sprouts Story"
I talked about the health benefit we get for consuming them.
To recap: Although stir-fried mung bean sprouts made their debut as one of many main dishes served with boiled rice,
and wonderful condiments to puddThai and meatball noodle bowl, the dish becomes diet people-friendly.
Bean sprouts are mostly fiber and they contain other goodies such as vitamins A, B, C, E and minerals such as calcium,
potassium, and iron. (Source:
Mung Bean Sprouts: Nutritional Value and Benefits)
Not to mention that there's no cholesterol, no fat, hardly any carbs, and they're low in calories yet still have a small amount of protein.
BEAN SPROUTS ARE GOOD FOR YOU
Wow! And I was about to tell you that as a diet roller-coaster rider for most of my life, I trained myself to "like" beansprouts.
They have saved me many times. But it's boring and unbearable for me to eat a plate full of bean sprouts by themselves -
I still dislike the bland taste.
I find bean sprouts at regular food stores disappointing and recommend that you go to an Oriental store and ask for one pound of bean sprouts
(if you plan to cook for two or three). As for me, I'd buy 1 1/2 to 2 pounds everytime. When cooked, they shrink considerably.
They do not keep well -raw- for more than one night in the refrigerator, and rotten bean sprouts smell horrible!
Only buy them when you know you will cook them within a day or two. If they look soggy and brownish they are not fresh -please do not buy!
Did I mention cheap? Oh, yes, they are inexpensive!
BEAN SPROUTS ARE GOOD FOR YOU.
What to buy for this recipe
You are already at the Oriental store bought your 1-2 pounds of bean sprouts, and might as well get these items also:
1-2 packs of hard (yellow) tofu. It's your choice. Tofu is delicious and high in protein. I do have a little digestive problem
with tofu, but my children love it so I use two packs and just make sure I don't eat too much!
1 small bunch of Chinese parsley - it looks like celery in a much thiner version, but if you don't see any you can substitute
with 2-3 celery stalks. Or, if you have cilantro that will be great, also. But choose only one of these three.
Sauces: if you haven't purchased your bottles of oytersauce (nammunnhoy) and soy bean paste (towjiew), this is the time to do so.
I hope you have a pack of ground pork at home. If not, please make a quick stop to get one. If you use one pound
of bean sprouts you will use a half pack of ground pork (you know, the regular size that they sell at the market,
not the super- size from a food club where you buy in bulk) If you use up to 2 pounds of bean sprouts then we'll use the whole pack.
3-4 cloves of garlic, rinsed and flattened with the side of a large knife and the skins peeled off.
Soak the bean sprouts in a large bowl filled with water. Take out the floating green mung bean skins as much as you can
- Don't worry if you can't get them all. You can eat them, but I just don't like too much skin in my stir-fry.
If you want to put your children to work you will have the roots of your sprouts taken off for you (I have a story about this!).
But I wouldn't worry about it as long as you make sure that the bean sprouts are soaked for a long time in the water before you rinse them.
If you choose celery stalks clean and chop them finely. If Chinese parsley or cilantro is your choice, clean, (You may use
cilantro roots for extra aromatic effect.) and section them between 1-2 inches long.
Cut the tofu into small cubes, or rectangular pieces.
And you've got your flattened garlic and ground pork, right?
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Heat the skillet at medium high and put in extra virgin olive oil. When it heats up, put in garlic (and cilantro roots
- if you have them).
When garlic pieces turn light brown, add ground pork and put in about 4 tablespoons of soy bean paste -towjiew, and 2
table spoons of oystersauce - nammunnhoy. Add a little bit of ground black pepper. Keep stirring to make sure that the
ground pork is not lumped up.
As soon as pork starts to cook, add the tofu, still stirring.
We need your expertise. Share your cooking tips&techniques here!
Wait a couple of minutes and add bean sprouts. This is also the time to put in celery. If you choose Chinese parley,
that should go in after the beansprouts are half way done. If cilantro is what you use, you only put that in at the
very end of your cooking after the heat is turned off.
While bean sprouts are cooking, you may want to speed it up by covering the skillet with a lid. But, either way it
doesn't take long. You will see that as the sprouts cook they will release a lot of liquid. Taste, and see if you
need to add maybe one more spoon of towjiew. Please be careful, as it can get very salty. If you are not sure, add
one tablespoon of nampla instead.
Turn off the heat before the bean sprouts are completely cooked. We don't want to lose the crunchy texture.
They will continue cooking after the heat is off, anyway.
Done. Delicious, and full of nutrition. Yummy! Serve with rice, steamed or boiled (soup). Or, serve along with your
other Thai favorites, such as ghangkiewwannua - green beef curry. (Please see my recipe.) As a diet food, get a pair
of chopsticks (because it takes forever to pick with them and you will get tired so you might eat less) and dive into
the stir-fry without any rice!
Let me know how you make out with this dish. Thank you. Have a Chef-Me-NOT!!! day, and please make sure to tweet this page!
Mai-Tai Thai Silk Side Dish - Tell stories behind-the-scenes, which includes Thai facts, tips&techniques, and other tidbits.
This is your "side dish".
Chef-Me-Not!! - This is where you find actual recipes, aka. "main dish". I am notorious for laying out a background story,
which can be somewhat annoying for some of you who would rather get right to the actual recipe. Therefore, I will do my best to
separate a story from each recipe.
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