I buy frozen cauliflower and broccoli..so the first thing I do is partially defrost it in the microwave for about 2-3 min. Then strain the excess water. If you use fresh broccoli or cauliflower I suggest you just partially cook it however you normally would. Then...

Put 2tblspns of olive oil in a wok or frying pan and get the pan SCREAMING hot.
Then add the cauliflower/broccoli (or mixture of both).
Cook for about 2-3 min.
Then add Sriracha (http://www.huyfong.com/no_frames/sriracha.htm) or Taste of Thai Garlic Chili Pepper Sauce (http://store.yahoo.com/carolinasauce/400001-1062204840.html) (both of which are absolutely necessary staples of my kitchen and I basically put them on everything...they also work well in conjunction but I don't usually do that for this dish as I find I have a taste for one or the other).
Finally add about a 1/2-1 tablespoon of soysauce (a couple splashes) and let it cook off.
Then add seasame seeds, and serve.

For about 100 calories it doesn't get much better than this!!!

Sounds like you've got another winner here, my man! I just love that Sriracha...I'll be trying this later this week!

Sounds like you've got another winner here, my man! I just love that Sriracha...I'll be trying this later this week!
If I were gutsy enough I'd down Sriracha straight! That stuff is unreal...also, I've noticed from literally countless hours of watching food network that the Iron Chefs use it extensively! Also, if you can find the chili pepper paste that is the same brand as Sriracha its awesome too! It thicker and comes in a small round container w/ the same green top. Sriracha is a watered-down version of the paste, but the paste actually has visible chili peppers in it.

Don't forget the seasame seeds!!

Also, that Taste of Thai: Garlic Chili Pepper Sauce is the greatest condiment since ketchup man! I always buy it 2 bottles at a time cuz I'm in fear that if I run out of one I won't have a backup until I go to the grocery store again!!!

If I were gutsy enough I'd down Sriracha straight! That stuff is unreal...also, I've noticed from literally countless hours of watching food network that the Iron Chefs use it extensively! Also, if you can find the chili pepper paste that is the same brand as Sriracha its awesome too! It thicker and comes in a small round container w/ the same green top. Sriracha is a watered-down version of the paste, but the paste actually has visible chili peppers in it.

Don't forget the seasame seeds!!

Also, that Taste of Thai: Garlic Chili Pepper Sauce is the greatest condiment since ketchup man! I always buy it 2 bottles at a time cuz I'm in fear that if I run out of one I won't have a backup until I go to the grocery store again!!!

Just picked up a bottle of the Taste of Thai: Garlic Chili Pepper Sauce along with some Hoisin sauce (chowing down the the hoisin/soy tuna right now - damn it's good). I noticed at this particular grocery store that they just had the paste Sriracha - I know my other grocery has the regular sauce, so I'll be buying that on my way to the gym tonight!

Just picked up a bottle of the Taste of Thai: Garlic Chili Pepper Sauce along with some Hoisin sauce (chowing down the the hoisin/soy tuna right now - damn it's good). I noticed at this particular grocery store that they just had the paste Sriracha - I know my other grocery has the regular sauce, so I'll be buying that on my way to the gym tonight!
Just be careful w/ the amount of the paste man...OMG! Sriracha is just watered down so you can use a bunch and its hot but its not killer..you use a bunch of the paste and you're going to be in tears! That stuff is killa!!! I usually used the edge of a spoon..a whole spoonful and you'll be deceased ;)!
Having both is great, because the paste is MUCH better for meats because since there is less water when you cook it it doesn't tend to drip off like Sriracha does, but when it comes to stirfrying Sriracha is where its at!

Oh, and in my experience the past works better for broccoli and Sriracha works better for cauliflower, might just be me though...and don't forget to keep the highest heat possible! Thats the key to stirfrying, if you go wussy you're going to get wussy food...when I say SCREAMING hot, I mean SCREAMING hot.

Another winner, I made broccolli with Sriracha version this evening ... was really good. I ate the whole bag of florettes, so I was probably at 250kcal of veggies! But it was gooooood.

Do you make these up LS, or adapt them from somewhere? ... You make them up, you really have a knack. Nice job!

Another winner, I made broccolli with Sriracha version this evening ... was really good. I ate the whole bag of florettes, so I was probably at 250kcal of veggies! But it was gooooood.

Do you make these up LS, or adapt them from somewhere? ... You make them up, you really have a knack. Nice job!
100% made up.

I have a fresh spice, dry spice, and condiment collection like you wouldn't believe...I almost always keep fresh chives, dill, basil, and parsely, garlic, onions, olives..then I keep thyme and oregano in my freezer, and chili pepper flakes and curry on top of my stove along with seasame seeds, louisianna hot sauce, ToT Garlic Chili Pepper sauce, olive oil (I have literally 2 liters), balsamic vinegar, white wine vinegar, cooking red wine, cooking white wine, soy sauce, hoisin, Sriracha, etc. etc. etc. etc. etc.

Once you have all the stuff in your pantry finding "new ways" to make old meals is a snap.

I also make my own stocks...right now I have a lamb stock, fish stock, and a spicy thai peanut butter stock in my fridge.

I think that stocks along with my spices and condiments pretty much make or break every meal. I also generally try to keep several meats on hand...right now for example I have pork sirloin, chicken breasts, lamb, salmon, canned salmon, and canned tuna.

Another tip that will help even the most undereducated cook out there is to BROIL! Broiling is the key to cooking meat indoors!

I'm rambling now, but I have only a few passions in life and one of them is cuisine.
-Andrew

I like to cook too ... though with 2 kids with typical bland kid taste buds I get in a rut sometimes. Some of your stuff has really inspired me to start experimenting again with at least the stuff I make for me.

One of those stupid things I had blinders on about was all the sauces ... I'd shy away from hoisin sauce and too much soy because of sodium content, but your comment on the 'new tuna' recipie, kinda clicked with me that if used in small ammounts both the calories and nutritional bias (sodium) really are slight, while at the same time opening up new flavors ...

Anyway, nice work! Thanks again.

Put 2tblspns of olive oil in a wok or frying pan and get the pan SCREAMING hot.
For about 100 calories it doesn't get much better than this!!!
Nice cooking advice, but just to mention.. not to mention sauces, 2 tablespoons of oil is 200 calories by itself. Also, olive oil doesn't stand heat very well and will break down at wokking temperatures. Try canola oil instead, it's cheap, not as good as olive oil for but still quite good for unsaturated fats, and stands heat better.

Nice cooking advice, but just to mention.. not to mention sauces, 2 tablespoons of oil is 200 calories by itself. Also, olive oil doesn't stand heat very well and will break down at wokking temperatures. Try canola oil instead, it's cheap, not as good as olive oil for but still quite good for unsaturated fats, and stands heat better.

Good point on both counts. Though I bet if LS (or anyone) really measured the oil, it'd be less than 2Tbsp, plus some portion thereof is coating the pan, but yes the fat content needs to be accounted for.

I too normally use canola with the wok, though I have an older stove and 'screaming hot' just isn't really an option on it, I certainly get enough heat, but not brutal high heat you'd typically associate with stir fry ... I used olive oil when I made this last night and didn't have any smoking or burning issues with the oil ...

Still, good tips.

I like to cook too ... though with 2 kids with typical bland kid taste buds I get in a rut sometimes. Some of your stuff has really inspired me to start experimenting again with at least the stuff I make for me.

One of those stupid things I had blinders on about was all the sauces ... I'd shy away from hoisin sauce and too much soy because of sodium content, but your comment on the 'new tuna' recipie, kinda clicked with me that if used in small ammounts both the calories and nutritional bias (sodium) really are slight, while at the same time opening up new flavors ...

Anyway, nice work! Thanks again.
I think that sodium is about 6th on my list of things to care about nutritionally..first is calories, then protien, fats, carbs, fiber, sodium.
So it wouldn't surprise me if my sodium intake is a little high...but I eat a banana almost everyday and I hope the potassium will balance it out.

Try capers too, I forgot to mention I had those...

Also, do you know how to make pan-gravy and pan-sauces? If you used 1/2 a cup of wheat flour to make a gravy, or burgundy cooking wine to deglaze and then used the deglazer to make a sauce I'll bet you could make some really great stuff for not a lot of calories...your kids would just think of it as "gravy" and you'd know it was the real deal.

Nice cooking advice, but just to mention.. not to mention sauces, 2 tablespoons of oil is 200 calories by itself. Also, olive oil doesn't stand heat very well and will break down at wokking temperatures. Try canola oil instead, it's cheap, not as good as olive oil for but still quite good for unsaturated fats, and stands heat better.
Totally true. Usually I add the oil before applying heat then just before its about to get to its smoke point I add the veggies and coat them. The oil burns away and dissolves so I'm not too worried about counting the whole 200 calories (albeit a great fat source) and then when I add my other sauces (Sriracha, ToT:GCPS, Soy Sauce, Hoisin, etc.) the color comes out perfect. Since I partially cook my veggies before hand, the amount of time in the wok is just to get the color I want and to sear in the flavour of the sauces. Also, I just don't get the BTU's on my stove :( (someday I'll have a Viking, someday...)

Also, do you know how to make pan-gravy and pan-sauces? If you used 1/2 a cup of wheat flour to make a gravy, or burgundy cooking wine to deglaze and then used the deglazer to make a sauce I'll bet you could make some really great stuff for not a lot of calories...your kids would just think of it as "gravy" and you'd know it was the real deal.
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yeah, I use almond flour, 1tbsp of butter and chicken stock to make great "instant" pan gravy....can't tell it's almond flour.

Also, do you know how to make pan-gravy and pan-sauces? If you used 1/2 a cup of wheat flour to make a gravy, or burgundy cooking wine to deglaze and then used the deglazer to make a sauce I'll bet you could make some really great stuff for not a lot of calories...your kids would just think of it as "gravy" and you'd know it was the real deal.
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yeah, I use almond flour, 1tbsp of butter and chicken stock to make great "instant" pan gravy....can't tell it's almond flour.

If you're cooking meats, for example I'm making braised lamb for dinner tonight, then what you do is cook it in a nonstick pan without oil or with a minimal amount of oil, and then whatever fat comes out of the meat you just add flour to it and mix it until its brown and then add water. Voila! :)