Tuesday, November 26, 2013

Green beans with Japanese sesame dressing

I demonstrated how to cook Japanese green beans with sesame dressing (Ingen no Gomaae) for Nikkei Concern (http://www.nikkeiconcerns.org/seattlekeiro.html) Health fair other day.

I decided to make two types of sesame dressings.  During the process of creating recipes,
I looked up my Japanese recipe books.  My all cookbooks of Japanese basic home cooking include a recipe of green beans and sesame dressing or some sort of sesame dressing. I cook spinach with sweet soy sesame dressing #1 often at home.  I made green beans with sweet and sour sesame dressing #2 at my party and it was popular that several guests asked me about the dressing.
The organizer of the Health fair asked me not to use sugar in the recipe because many old attendants of the health fair have diabetes.  I usually use sugar to make the both dressing. I researched sugar substitutes and all have some problem. (Checkout: http://www.health.harvard.edu/blog/are-artificial-sweeteners-a-healthy-substitute-for-sugar-201112304047) I decided to use honey which is natural although the honey contains sugar and have unique flavor. 
I conducted some test making sesame dressing. Honey is sweeter than sugar.  I found the amount of honey which works for the sesame dressing after several trials.
Also to keep beans nice green after boiling, there are two way to parboil them. One way is to cook beans in salted water. Others salt beans before parboiling. The first way is commonly people use. So I decided to use the second method. But if your doctor told you not eat salt much, you can eliminate salt when you boil the beans.  Here is the recipe which I made for the health fair.

Green beans with sesame seeds honey dressings
By FumikoB

 
Ingredients for 4 servings:
8 ounces Green beans (About 32 medium size beans)
Water for boiling
½  teaspoon sea salt
½  teaspoon soy sauce
Dressing 1 ( Goma Ae)
6 Tablespoons Black sesame seeds
2 Tablespoon Soy sauce
4 teaspoons honey *
2 Tablespoon Dashi or water
*If using sugar, 2 Tablespoon sugar in place of honey.
Dressing2  (Goma yogoshi)
6 Tablespoons white sesame seeds
1 Tablespoons honey*
2 Tablespoons rice vinegar
2 Tablespoon soy sauce
1 Tablespoon Dashi or water
*If using sugar, 1 and 1/2 Tablespoons sugar in place of honey.
Cooking instructions for green beans
1.       Wash green beans and cut into pieces 1 ½ inches long.
2.       Sprinkle sea salt on the green beans and mix so beans are coated with salt.
3.       Boil water, then add beans, boil for 5 minutes. (If you like tender beans, cook longer.)  
4.       Strain the beans using a colander, and the place in bowl. 
5.        Add soy sauce on the hot beans and mix.
6.       Cool the beans.
7.       Mix the sesame dressing with the beans.
8.       Plate the sesame marinated beans and serve at room temperature.

Making Sesame Dressing
1.       Roast sesame seeds in a frying pan over medium heat until nice aroma comes out.
2.       Grind sesame seeds in a Japanese mortar with a wooden pestle.
3.       Mix the rest of the ingredients for dressing in another bowl with the ground sesame seeds.

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1 comment:

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