Kung Pao Chicken with Coconut Jasmine Rice

Total: 40 minutes
Yield: 4 servings (serving size: 1 cup)

Ingredients

• 2 tablespoons dark sesame oil
• 1 cup chopped onion
• 2 garlic cloves, minced
• 1 pound skinless, boneless chicken thighs, cut into 1-inch pieces
• 3/4 cup water
• 3 tablespoons lower-sodium soy sauce
• 2 teaspoons cornstarch
• 1 teaspoon brown sugar
• 1/2 teaspoon bottled minced ginger
• 1 to 1 1/2 teaspoons crushed red pepper
• 1 cup thinly sliced red bell pepper (about 1 large pepper)
• 1 cup snow peas, trimmed
• 2 tablespoons chopped unsalted, dry-roasted peanuts

Preparation

1. Heat sesame oil in a large skillet over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add garlic; sauté 30 seconds, stirring constantly. Add chicken; sauté 3 minutes or until chicken begins to brown.

2. Combine 3/4 cup water and the next 5 ingredients (through crushed red pepper), stirring with a whisk until sugar dissolves. Add water mixture to pan; bring to a boil. Add bell pepper and snow peas to pan; cook for 2 minutes or until vegetables are crisp-tender and sauce thickens. Sprinkle with nuts.

Nutritional Information

Calories: 275

SaBrina Bone, Cooking Light, DECEMBER 2010

Serve with Coconut Jasmine Rice: Combine 1 cup uncooked jasmine rice, 1 1/4 cups water, 1/2 cup light coconut milk, and 1/4 teaspoon salt in a medium saucepan; bring to a boil. Cover and reduce heat to a simmer; cook 15 minutes or until liquid is absorbed and rice is tender. Remove from heat; fluff rice with a fork. Stir in 1/4 cup chopped fresh cilantro. Yield: 4 servings. CALORIES 97; FAT 1.5g (sat 1.4g); SODIUM 155mg

Beef and Brocolli with Oyster Sauce

Yield 6 servings (serving size: 1 cup beef mixture and 1 cup rice)
Ingredients
3 tablespoons oyster sauce
1 tablespoon low-sodium soy sauce
1 tablespoon dry sherry
1 tablespoon water
2 teaspoons sugar
1 teaspoon cornstarch
1 pound lean flank steak
1 tablespoon cornstarch
2 tablespoons water
1 tablespoon low-sodium soy sauce
2 teaspoons sugar
1 tablespoon vegetable oil, divided
1/3 cup (1/2-inch) diagonally sliced green onions
1 tablespoon minced peeled gingerroot
6 cups broccoli florets (about 1 pound)
1/4 cup water
6 cups hot cooked rice
Preparation
Combine first 6 ingredients; stir until well-blended, and set aside.
Trim fat from steak. Cut steak diagonally across the grain into 1-inch-thick slices. Cut slices into thin strips. Combine steak, 1 tablespoon cornstarch, 2 tablespoons water, 1 tablespoon soy sauce, and 2 teaspoons sugar in a medium bowl; stir until well-blended. Cover and marinate in refrigerator 15 minutes.
Heat 2 teaspoons oil in a wok or large nonstick skillet over high heat. Add steak mixture; stir-fry 2 minutes. Remove steak from pan; set aside. Add remaining 1 teaspoon oil, green onions, and gingerroot; stir-fry over medium-high heat 30 seconds. Stir in broccoli and 1/4 cup water; cover and cook 3 minutes. Return steak to pan, and stir in oyster sauce mixture; stir-fry 2 minutes or until thick and bubbly. Serve over rice.

Calories: 424 (21% from fat)
Stella Fong and Lily Loh, Cooking Light, MAY 1996

Asian Fish in a Packet

SERVING: This recipe serves 2

INGREDIENTS
2 firm fish fillets or steaks (5-6 ounces each) or 1 larger fillet (10-2 ounces) cut in half
1 cup cooked rice
2 cups coursely chopped mustard greens or bok choy (or use bagged cabbage mix)
2 scallions, chopped
1 T vegetable oil
1 tsp grated fresh ginger root
1 garlic clove, minced or pressed
2 T soy sauce
2 tsp dark sesame oil
chili oil (optional)

PREPARATION
Heat oven to 450
Take two 12x 24 inch sheets of heavy duty aluminum foil and fold each sheet of foil over to make a double thick square. (you'll have 2). Brush a little oil (or use PAM) on the center part of each square. Rinse the fish and prepare all of the ingredients.
Spread half of the rice on the center of each foil square and then layer the greens, fish, and scallions on top of the risce. In a small bowl, combine the vegetable oil, grated ginger, garlic, soy sauce, sesame oil and a few drops of the optional chili oil. Pour half of the sauce over each serving. Fold the foil into airtight packets. Bake for 20 minutes.
Carefully avoiding the steam that will be released, open a packet and check that the fish is cooked.
To serve--carefully open the foil and transfer the contents to plates or bowls.

VARIABLES: Water chestnuts, julienned daikon or turnips or slices of fresh shitake place on the greens beheath the fish make a nice addition to this recipe.

CALORIES: 6 oz serving--183 calories
From Moosewood Restaurant Cooks at Home

We first made this recipe in March 2008 and were astonished at how TASTY it was, how easy it was to make, how quick it was for clean up. When trying to eat more fish in our diet, this was a great new additional to the rotation.

Curry Powder

1 tsp pepper
3 whole cloves
3 seeds from white cardamom pods, or 1/2 tsp ground cardamom
1 Tbs cumin seeds
1 Tbs coriander seeds
1 Tbs fennel seeds
2 Tbs ground ginger
1/4 tsp ground cayenne pepper
1 tsp ground fenugreek (optional)
2 tsp ground tumeric

this is one of those recipes that you can play with a little. Add some more cayenne to make it hotter, add 1/4 tsp nutmeg to make it sweeter, that kind of thing. It's really a matter of taste. This is the best for an all-purpose type curry

1. Combine cloves and all of your whole seeds into a skillet on medium heat. Cook, stirring when necessary, until the scent knocks you over, just a couple minutes, then pour them into a small bowl or cup.

2. Cook the ground spices together for a minute; pour into a seperate dish.

3. Grind the whole spices in a spice grinder or mortar and pestle. If you don't have either, put them in a ziploc bag and grind them with a rolling pin.

It stores in a tightly sealed container for several months makes 1/4 cup.

Thai Peanut Chicken

1/2 cup smooth peanut butter
1 Tbs curry powder
about 1/2 cup canned coconut milk (Which they actually sell everywhere, don't worry!)
2 Tbs soy sauce
1 Tbs lime juice, preferrably, but not necessarily, fresh
1 1/2 pound boneless chicken thighs cut in large chunks
optional cilantro and lime wedges for garnish

You can cook these basically any way you want. You cant shish kabob the chunks and grill them on a moderately hot grill, broil on medium heat four inches from the heat source, or panini press/ George Foreman grill them. Preheat/Start the grill now.

1. Put peanut butter, curry powder, and enough coconut milk to make the mixture about the consistency of a milkshake into a small saucepan. Heat a burner on your stove quickly by putting it on high, then turn it down to low and cook the peanut butter mixture for five minutes, stirring continuously. Do not boil! Pull from heat and add soy sauce and lime juice

2. Marinate the chicken in this mixture for about five minutes.

3. Remove Chicken and grill/broil it for about ten minutes, maybe longer, until it's pretty brown and cooked through.

4. Serve sprinkled with lime juice and fresh cilantro. That said, it's not necessary and we rarely bother. It's best served with basmati rice.

Summer Chicken Stir Fry

Quick Prep

INGREDIENTS
3 T low fat Italian Dressing
3 T low sodium soy sauce
1/4 tsp red pepper flakes
1 pound boneless chicken breasts cut into short thin strips

2 tsp dark sesame oil
2 cups snow pea bods
1 red or yellow bell pepper cut into short thin strips (about a cup)
4 green onions cut diagonally (About 1/2 a cup)

DIRECTIONS
Combine the first 4 ingredients--tossing chicken to coat.
Heat wok--and add oil (TIP: ALWAYS add oil to HOT pan--better than adding cold oil to cold pan and then warming up together)
Add snow peas and bell pepper. stir fry 2 minutes
Add chicken mixture, stir fry 3-5 minutes
Add onions, stir another minute.
Dish is done when Chicken is cooked through and veggies are crisp tender.

YIELD 4 servings
Calories 187/cup

I think this is from Women's Day Magazine. Not sure where I clipped it out from.

Kung Pao Chicken

Yield 4 servings (serving size: about 1 cup chicken mixture and 1 1/2 teaspoons peanuts)
Ingredients
1 tablespoon canola oil, divided
4 cups broccoli florets
1 tablespoon ground fresh ginger (such as Spice World), divided (I actually drop this down to 2 tsp--sometimes ginger can overpower the rest of the dish.)
2 tablespoons water
1/2 teaspoon crushed red pepper
1 pound skinless, boneless chicken breasts, cut into 1/4-inch strips
1/2 cup fat-free, less-sodium chicken broth
2 tablespoons hoisin sauce
2 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1 teaspoon cornstarch
4 garlic cloves, minced
2 tablespoons coarsely chopped salted peanuts
Preparation
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add broccoli and 2 teaspoons ginger to pan; sauté 1 minute. Add water. Cover; cook 2 minutes or until broccoli is crisp-tender. Remove broccoli from pan; keep warm.
Heat remaining 2 teaspoons oil in pan; add remaining 1 teaspoon ginger, crushed red pepper, and chicken. Cook 4 minutes or until chicken is lightly browned, stirring frequently.
Combine broth and next 5 ingredients (through garlic) in a small bowl, and stir with a whisk. Add broth mixture to pan; cook 1 minute or until mixture thickens, stirring constantly. Return broccoli mixture to pan; toss to coat. Sprinkle with peanuts.

Calories: 239 (30% from fat)
Cooking Light, DECEMBER 2005

Baked Egg Rolls

Yield 14 servings (serving size: 1 roll and about 1 tablespoon sauce)
Ingredients
Egg rolls:
2/3 cup coarsely chopped celery
2/3 cup coarsely chopped carrot
2 cups shredded cabbage (TIP: Purchase the bag shredded cabbage to speed up preparation and reduce veggie waste.)
1/2 teaspoon vegetable oil
2/3 cup chopped onion
1/2 teaspoon minced peeled fresh ginger
1 garlic clove, minced
1/2 pound ground turkey breast
1 1/2 tablespoons low-sodium soy sauce
1/4 teaspoon black pepper
14 egg roll wrappers
1 large egg white
Cooking spray

Sauce:
3/4 cup low-sodium soy sauce
6 tablespoons rice vinegar
2 tablespoons dark sesame oil
1 tablespoon minced peeled fresh ginger
1/3 cup thinly sliced green onions (optional)

Preparation
Preheat oven to 425°.
Combine celery and carrot in food processor, and pulse 10 times or until finely chopped.
Combine celery mixture and cabbage in a medium bowl. Cover with plastic wrap; vent. Microwave at high 5 minutes; drain.
Heat vegetable oil in a large nonstick skillet over medium-high heat. Add onion, 1/2 teaspoon ginger, and garlic; sauté 2 minutes. Add turkey; cook 5 minutes. Remove from heat; stir in cabbage mixture, 1 1/2 tablespoons soy sauce, and pepper. Cover and chill 15 minutes.
Place 1 egg roll wrapper at a time onto work surface with 1 corner pointing toward you (wrapper should look like a diamond). Trim 1 inch off right and left corners of wrapper. Spoon 3 tablespoons turkey filling into center of wrapper. Fold lower corner of egg roll wrapper over filling. Fold in trimmed corners. Moisten top corner of wrapper with egg white; roll up jelly-roll fashion. Repeat procedure with remaining wrappers, turkey filling, and egg white.
Lightly coat egg rolls with cooking spray, and place, seam side down, on a baking sheet coated with cooking spray. Bake at 425° for 18 minutes or until golden brown.
To prepare sauce, combine 3/4 cup soy sauce, vinegar, sesame oil, and 1 tablespoon ginger; serve with egg rolls. Garnish with green onions, if desired.

Calories: 79 (29% from fat)
Cooking Light, MARCH 2001

These are very good. The dipping sauce got HUGE raves from our guests at parties. If serving as appetizers, slice eggrolls in half--at an angle. Very pretty to serve--and then makes it easier to add sauce and eat as an appetizer.

Asian Chicken Noodle Soup

Yield 8 servings (serving size: 1 cup)
Ingredients
1 tablespoon vegetable oil
1 tablespoon bottled minced garlic
1 tablespoon bottled grated ginger
2 stalks fresh lemongrass, peeled
2 cups water
2 (14-ounce) cans fat-free, less-sodium chicken broth
1 pound chicken breast tenders, cut into bite-sized pieces
4 ounces uncooked angel hair pasta
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
1/2 teaspoon salt
2 green onions, thinly sliced
1 red chile pepper, finely chopped

Preparation
Heat oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, and lemongrass; sauté 3 minutes. Add water and broth; bring to a boil. Add chicken and pasta; cook 5 minutes or until chicken is done. Remove from heat; stir in remaining ingredients. Let stand 5 minutes. Discard lemongrass.

Calories: 289
Allison Fishman, Cooking Light, AUGUST 2004

Hoisin Pork and Snow Pea Stir-Fry

Yield 4 servings (serving size: 3/4 cup noodles and about 1 cup pork mixture)
Ingredients
4 ounces uncooked rice noodles or rice
2 tablespoons low-sodium soy sauce, divided
1 (1-pound) pork tenderloin, trimmed and thinly sliced
3/4 cup fat-free, less-sodium chicken broth
1/4 cup hoisin sauce
1 tablespoon cornstarch
1 tablespoon honey
4 teaspoons dark sesame oil, divided
3 cups snow peas, trimmed (about 1/2 pound)
1/2 cup sliced red bell pepper
1 tablespoon bottled ground fresh ginger
1 teaspoon bottled minced garlic
1/2 cup chopped green onions
Preparation
Prepare rice noodles according to package directions, omitting salt and fat. Drain and keep warm.
Combine 1 tablespoon soy sauce and pork, tossing to coat. Set aside.
Combine remaining 1 tablespoon soy sauce, broth, hoisin, cornstarch, and honey in a medium bowl, stirring with a whisk until smooth.
Heat 1 tablespoon sesame oil in a large nonstick skillet over medium-high heat. Add pork mixture to pan; sauté 3 minutes or until browned. Remove pork from pan. Add remaining 1 teaspoon sesame oil to pan. Stir in peas, bell pepper, ginger, and garlic; sauté 30 seconds. Return pork mixture to pan; stir in broth mixture. Simmer 2 minutes or until thick, stirring occasionally. Remove from heat, and stir in green onions. Serve pork mixture over the noodles.

Calories: 395
David Bonom, Cooking Light, NOVEMBER 2006

For 2009, Monday has been Asian Food night--Stir Fry, Dim Sum, Egg Rolls, Soups. It's been a time to try different flavors of Asian food: Szechwan, Thai, Cantonese, Korean.

This is what we're having tonight.