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Healthy steamed food recipes

Chinese Steamed Beef Patty <br> Photography By Jodi Pudge Author: Credits: Chinese Steamed Beef Patty <br> Photography By Jodi Pudge

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Healthy steamed food recipes

Steaming is a fast and simple way to cook that helps retain nutrients and flavour. Steamed food cooks in a moist atmosphere and does not require additional fat for cooking.

Types of steamers:
Vegetable steamer
A collapsible basket made of perforated, interleaved panels that stands out of the water on three little legs and expands to fit inside sauce pots between 5 inches (12 cm) and 9 inches (23 cm) in diameter. A central stem can be used to lift out the steamer or removed to accommodate a whole cauliflower or artichokes.

• Pot steamers
If you are purchasing a new set of pots, a set with a steamer is a worthwhile investment. Or look for one with a perforated bottom and concentric ridges to fit over pots of various sizes.

• Chinese steaming pots
An alternative to a wok and bamboo steamer combo is a lightweight aluminum or stainless-steel set consisting of a water pot base and two or three stackable steaming trays with a domed lid. Unlike a flat lid, the domed style directs condensed water droplets down the side and prevents them from dripping into the food.

• Rice cookers and electric steamers
Convenient countertop electric steamers free up stove space, and some have multiple levels to cook an entire meal at once. Dual-purpose rice cooker steamers are a good investment. They take the guesswork out of cooking rice (by adjusting automatically to suit the type of rice and keeping it warm) and come with steamer baskets that sit neatly inside.

• Bamboo steaming trays and wok
Right at home on dim sum carts in Chinese restaurants, these inexpensive tray and lid steamers are available in various sizes that fit nicely into a wok. They can be fitted up to three tiers, but switching and rotating is required for even cooking. The wet bamboo adds an intoxicating aroma that is especially nice when lined with bamboo, banana or cabbage leaves.

Reseasoning your wok:

Because boiling water used in steaming strips the patina from the wok, you will need to reseason the wok. Here's how: Place wok over low heat until completely dry and rub generously with oil. Trays and lids are sold separately so you can create your own set.

Page 1 of 3 - Discover steamed food cooking tips and recipes on page 2.

How to steam your food:
• Cover steamer with a tight-fitting lid to prevent steam from escaping and prolonging cooking time.

• Arrange food in steamer compartment with space in between to allow steam to circulate and food to cook more efficiently.

• Place steamer at least 1 inch (2.5 cm) above the liquid so that it does not touch and overcook the food.

• Except when using an electric steamer, always add food to the steamer after the water has come to a full boil.

If you don't have a steamer:
Canning jar lids tied in a circle and placed on the bottom of a large pot make an excellent impromptu steaming rack for basins and tins. They raise the vessels off the direct heat source and will not shift around inside.

Flavour steaming liquid, usually just water, with a bouillon cube, fresh or dried herbs, spices, sliced ginger or lemon or wine.

Flavour fish fillets by placing on a thick bed of fresh herbs or sliced ginger, lemon or onion.

Steamed vegetable recipes:

Steamed Savoy Cabbage with Sage Butter
Tender wedges of Savoy cabbage act like a sponge for the earthy sage butter.



Steamed Vegetables with Sage
Healthful and equally delicious served hot or at room temperature, this dairy-free dish is colourful and fresh-tasting.



Steamed Fingerling Potatoes and Sugar Snap Peas with Mint
Fresh mint and peas are signals that spring is on its way. Steam these while the lamb is standing before carving.



Steamed Broccoli with Cheese Sauce
Cheese sauce is a great way to get kids to eat broccoli (or cauliflower). Involving the children in the preparation helps take the yuckiness out of vegetables for them.


Steamed Sugar Snap Peas
The richness of the Champagne Beurre Blanc in the fish dish means the peas don't really need anything. However, if desired, toss them with 2 tsp butter after steaming.


Two-Step Steamed Vegetables with Sage Drizzle
Fresh carrots, cauliflower, Brussels sprouts and sugar snap peas make this recipe the perfect, healthy side to a grilled main.



Steamed Artichokes with Dipping Sauces
Dress up your artichokes with these two delicious dips. Try a garlicky aioli sauce for a creamy finish, or ginger beurre blanc sauce (hot or cold) for a special flair.


Steamed Artichokes with Lemon Pesto Butter
To eat the cooked artichoke, pull off each leaf, dip it in butter and pull between your teeth to release the tender bottom bit, then discard the tough leaf.


Steamed Green Beans
Quickly cooked beans tossed with crisp and colourful red pepper makes an eye-appealing side dish.



Steamed Bok Choy or Pattypan Squash
Baby bok choy, or chunks of pattypan squash, get a fresh treatment in this garlic and herb-infused recipe.



Garlicky Steamed Broccoli
Sauteed garlic and onions provide great depth of flavour to this steamed broccoli dish.



Pan-Steamed Green Bean Gremolada
Gremolada, a trio of lemon, garlic and parsley, sparks up most green vegetables, particularly green beans. If you like, toss these with 2 tbsp (25 mL) grated Parmigiano-Reggiano cheese at the end.


Steamed Asparagus with Lemon
Turn five simple ingredients into one of the tastiest dishes around! This super easy recipe is sure to become a mainstay on your menus.



Skillet-Steamed Sprouts
Running out of ideas for Brussels sprouts? Try this steamed recipe, flavoured with garlic and soy sauce, in an easy one-pot dish.



Steamed Vegetable Salad with Sherry Vinaigrette
Most hostesses like to have many details of the meal finished before guests arrive. Here's a time-saving marinated salad for entertaining.



Page 2 of 3 - Check out more steamed food recipes on page 3.
Steamed main courses:
Steamed Ginger Salmon
Serve this light salmon recipe with Long-Grain Rice and a side of Sesame Snow Pea Stir-Fry.


Mussels Steamed with Fennel, Lovage and Cherry Tomatoes
Impress your guests with an array of deep flavours in this steamed mussels dish - shh, no one has to know it's made in one pot!


Shiitake Steamed Oysters
Steaming gives oysters a firm texture and keeps them juicy. This recipe can easily be doubled when steamed in batches.



Chinese Steamed Beef Patty
Flavoured with chestnuts, gingerroot, and shiitake mushrooms, this recipe gives an Asian flair to the humble beef patty.



Wheat Beer-Steamed Mussels
Wheat beer goes perfectly with light delicious mussels. Choose a favourite from a local microbrewery, or go afar.




Beer and Bacon-Steamed Mussels
Choose a favourite local microbrew (wheat beer is best) for steaming, as well as serving alongside. This recipe doubles easily for a larger crowd.


Beer-Steamed Mussels
In Prince Edward Island, this dish is served with melted butter for dipping the mussels and crusty bread for sopping up the juices.



Steamed Halibut
Introduce fresh halibut to a host of complementary flavours by cooking with mushrooms, sweet peppers, green onions and ginger in this steamed recipe.


Crispy-Skinned Steamed Duck
The meat's flavour gets a boost from overnight salting; the steaming rids it of most of its fat and tenderizes the meat; and the final finish in a hot oven makes the necessary crisp skin.


Mussels Steamed in Tomato Saffron Broth
In this Spanish sauce thickened with almonds, saffron is a subtle, earthy complement to tomatoes and mussels. Serve with crusty bread to soak up the broth.


Steamed Clams with Chorizo and Tomatoes
Serve this easy, outstandingly flavoured dish with crusty bread to sop up all the zesty sauce. It also makes a delicious appetizer for six.



Cajun Fillets with Steamed Vegetables
This spicy Cajun fish dinner comes in under 350 calories, including mayonnaise sauce for the fish and steamed in-season veggies on the side!



Ginger Catfish with Steamed Vegetables
This recipe, with steamed potatoes, broccoli and zucchini, calls for broiling the catfish (until flaky) with a vinaigrette basting sauce.



Steamed Lobsters
Cook and halve the lobsters in the kitchen so all the messy cracking is done before guests arrive. Then it's a short steam and the lobsters are ready to serve with flavoured butters for dipping.


Steamed Salmon and Mushrooms
Whole fish steamed with green onions and ginger is typical fare at Chinese banquets, but this simplified version makes an easy meal for two.



Steamed Fish with Couscous
Serve fish with a Test Kitchen favourite – nutritious Broccoli Salad.




Ginger Steamed Chicken and Rice
Serve with a crisp salad filled with fresh, in-season cucumber and radishes.




Garlicky Herb Steamed Mussels
Mussels come naturally bite-size, making them well suited to get-togethers at an antipasti table. You can also prepare clams, such as littlenecks or Manila, in the same manner.


Steamed Whole Pickerel
Steaming, one of the easiest ways to prepare a fresh catch, is also one of the tastiest. Here you do the steaming on the barbecue, so you don't need any fancy equipment.


Steamed Lemon Salmon and Asparagus
Be it a multitiered bamboo, electric or metal basket, a large steamer is invaluable if you're trying to reduce fat content (our favourite and least expensive option is the bamboo version).


Steamed Pork and Vegetable Buns
Learn how to make your own flavourful steamed buns, a staple in Chinese cuisine, from scratch with this recipe.



Steamed Fish Heaped with Ginger and Green Onions
Try steaming sea bass, salmon or pickerel for this healthy, sesame oil and ginger infused dish.



Steamed Salmon with Mushrooms and Leeks
This Asian-influenced fish entrée offers a range in portion sizes. If you haven't had any servings of meat or alternatives for the day, choose the larger portion. Serve with sautéed greens and coarse bulgur.


Pan-Steamed Fish Dinner for Two
This all-in-one meal doubles easily for a larger family — just use a bigger saucepan. Any firm-fleshed fish is good; try grouper, halibut, salmon or cod.



Steamed Fish with Shiitake Mushrooms
Steaming fish is a common cooking method in Asia that has recently become more popular in Europe and North America. It is an inspired method of low-fat cooking.


Steamed desserts:


Steamed Pumpkin Pudding with a Brown Sugar Sauce
With all the flavours of pumpkin pie, this moist pudding, served warm with a gooey brown sugar sauce, is a true crowd-pleaser. Steaming is easier than you think!



Steamed Chocolate Pudding

You can make this light, cakey pudding in one pan or six small moulds.



Page 3 of 3 - Can't wait to try out some of these healthy steamed foods? Learn what types of steamers to use for cooking on page 1.
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