Tuesday Mar 25, 2008

Steak Fried Rice

Steak Fried Rice

Fried Rice is probably at the top of everyones list when it comes to favorite Chinese food items.  The problem with it in most cases is that it's really unhealthy.  Here's another healthier spin on a classic.  It's also a great way to use up leftovers.


  • 4 Oz Cooked Lean Steak, cubed.
  • 3 Egg Whites
  • 1 Cup Cooked Brown Rice
  • 1/2 Cup Frozen Peas
  • 1 Teaspoon of Fish Sauce (substitute Soy Sauce if needed)


  • Cook Egg whites in a non-stick pan, breaking up with a wooden spoon
  • Add steak, rice, and fish sauce.  Mix together and bring up to temperature
  • Add frozen peas and cook for additional minute or so.

Nutritional Information:

  • Calories: 525
    • Protein: 50g
    • Carbs: 44g
      • Dietary Fiber: 5.4g
    • Fat: 16g
Note:  This is one serving for me.  Depending on your nutritional requirements, you might make this two servings.

Friday Feb 22, 2008

The. Salad.


Chop Chop

Best.  Salad.  Ever.


  • 2 Heads of Napa Cabbage, chopped
  • 1/2 Red Bell Pepper, diced
  • 1/2 Green Bell pepper, diced
  • 2 Green onions, sliced (including white parts)
  •  Optional:  1/2 Cup of Dry Chow Mien Noodles


  • 2 tsp grated fresh ginger
  • 4 cloves garlic, pressed
  • 2 Tbsp "natural" rice vinegar (Natural is no sugar, "Seasoned" means sweetened)
  • 1 Tbsp honey
  • 4 Tbsp soy sauce
  • 1 tsp dry mustard
  • 2 Tbsp extra virgin olive oil
  • 2 Packets of Splenda (or 1 Tbsp of Sugar)

Friday Jan 25, 2008

Mixed Plate


Ever since I made the Chinese Beef Rolls, I've been trying to perfect the marinade.  I think I've not only discovered the perfect marinade (for my palate), but also the perfect cut of beef to use it on.  The following has become one of my favorite meals and really reminds of the type of food you'd find at a little place between Lahina and Ka'annapali called the Aloha Mixed Plate.

First let's cover the cut of beef, it's called flap meat or flap steak.  Not an appetizing name, but trust me it's seriously good.  Best way I can describe it is a cross between a flank steak and a rib-eye.  It's becoming a pretty popular cut of meat in the gourmet circles, but you've really got to like your beef on the rare side as it doesn't stand up well beyond medium rare.  Sometimes this beef is labeled or has a sticker on it that denotes it's great for Carne Asada, which is is, but don't mistake it for the pre-seasoned Carne Asada packages.  You just want the plain flap meat.  In our area both Albertsons and Costco carry flap meat.  Note that some people will say skirt steak is the same thing, it's not.  Although both skirt and flank steak will work if you can't find flap steak.  On with the show.

The Steak 

Marinade (enough for at least 4-6 pounds of meat):

Note:  I've included links to the products I use.  You should be able to find these things at most grocery stores.

1 cup of soy sauce (Any kind)
1 cup of olive oil
2 tablespoons of Chili Garlic paste (more or less for hotter/milder) 
2 tablespoons of minced/crushed garlic
2 tablespoons of minced/crushed ginger
1/4 cup of Splenda Brown Sugar Blend

Hoisin Sauce

Throw everything except the hoisin sauce into a 1 gallon ziplock back and mix well.  Break apart brown sugar clumps, garlic and ginger.

Once well blended, put your meat in the bag, zip and toss around for good coverage.

Marinade in the refrigerator for a few hours min, up to 24 for best results.  Each time you walk in the kitchen, flip the bag around for better coverage.

Get your grill nice and hot (at least 500F)

Grill steak to liking.  Flap meat is best served on the rare side and doesn't stand up well beyond medium rare.  I do about 3-4 minutes per side.

Once you flip the steaks (only flip once) brush grilled side with hoisin sauce and let finish cooking.  I cook these with lid up as I don't want the oven effect cooking the meat anymore than the direct heat does.

Remove from grill, cut and serve.  I've found that flap meat does not benefit from resting like a flank steak does, so feel free to go right at it.  If using flank, let it rest for about 5 minutes before slicing.

The Sides

This is where I confess that I really don't measure much when cooking, so I'm guessing on the measurements below.  I guess that's why I'm not much of a baker.

Healthier Fried Rice


  • 6 cups of cooked Brown Rice
  • 1 medium carrot, shredded
  • 1 cup of frozen green peas
  • 1 green onion, chopped up including white part
  • 2 egg whites and one whole egg, whipped together in a bowl (like you are going to make scrambled eggs)
  • 2 packs of Splenda
  • 1 Tbsp Olive oil
  • 1 (2?) Tbsp of Fish Sauce
  • Garlic Salt
  • Onion powder

Heat up pan and add oil.

Add shredded carrot, green onions to oil.  Shake on garlic salt and onion powder, not a lot but not a tiny bit either.  I'd guess a teaspoon of each maybe?

Sauté those up for a few minutes.  Add fish sauce (it's kind of stinky but doesn't taste the way it smells) and soy sauce

Pour egg mixture and cook let the eggs set almost like a omelet, then break apart with your spatula.

Add cooked brown rice and mix everything together

Add 1 cup of frozen peas (they'll cook/thaw in no time) and keep tossing the rice

Add the splenda, and finish tossing.  Taste before serving, add more soy or salt, or whatever you think is missing.

Thai Spicy Coleslaw

Why do I call this Thai Spicy Slaw?  Probably because I tried to duplicate the flavor of some Thai Spicy Mayo I had.  But I like the tang of fat free miracle whip and wanted to try to make my own spicy version.

  • 2 lbs of a finely shreddred Cabbage ( or roughly 3 bags of the preshredded variety)
  • 1 cup of fat free Miracle whip
  • 2 teaspoons of ground red pepper
  • 1 Tbsp of canned diced Jalapenos (I used these because they are mushy and mix better than fresh)
  • 1 Tsp of juice from the canned jalapenos 
  • 1/4 cup Natural Rice Vinegar (Seasoned means it has sugar added, natural does not)
  • 2 packets of Splenda

Mix all the ingredients in a bowl, except for cabbage.  Experiment with adding a little of this or a little of that to suit your palate.  When you have it to your liking, pour over the shredded cabbage and toss well to coat.


My name is Craig Bender aka ThinGuy. I'm a Principal Software Developer for Oracle's Virtual Desktop Engineering group.

I architect and evangelize the use of Oracle's Desktop technology including Sun Ray, Secure Global Desktop, and Oracle VDI.


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