BASIC STIR-FRIED ASPERAGUS

Basic Stir-Fried Asparagus 

Preparation time: 5 min	Servings: 4
Cooking time: 10 min

Ingredients:

1 lb fresh asparagus

2 tbsp oil or butter

Cooking Directions:

Cut asparagus at an angle into 1 in. lengths. Stir-fry in hot oil or butter, stirring constantly for 3-7 minutes.

Nutrition Facts

Calories 85

% Calories From Fat 74.1%

Total Fat 7g

Saturated Fats 1g

Mono-unsaturated Fats 4.9g

Poly-unsaturated Fats 0.8g

Cholesterol 0mg

Sodium 16mg

Total Carbohydrates 4.7g

Dietary Fiber 2.3g

Sugar 1.5g

Protein 2.7g

VEGGIE CHICKEN STIRFRY

Veggie Chicken Stir Fry
This is a great meal for a busy night--for some added fun, leave the forks in the cabinet and bring out the chopsticks!



INGREDIENTS
1 T low-sodium soy sauce
1 t hoisin sauce
1 c warm water
1 T cornstarch

1 t peanut or olive oil
1 t garlic, minced
1 t ginger, minced
1 t Thai hot sauce
2 c mushrooms, sliced
2 c broccoli slaw or chopped broccoli
1 c carrots, shredded
1 red pepper, roasted
2 c chicken breasts, cooked and cubed


DIRECTIONS
Combine the soy sauce, hoisin, water, and cornstarch in a small bowl. Stir to combine; set aside. In a flat bottomed pan or wok set to high heat, add the oil, garlic, ginger, and Thai hot sauce. Stir fry for 1 minute. Add the vegetables and chicken. Stir fry, moving all ingredients in the wok quickly for 3-4 minutes. Add prepared sauce and continue to cook until the liquid thickens. Serve with brown rice or rice noodles.
Makes four two cup servings.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 148.9

Total Fat:	2.3g
Total Carbs:	12.7g
Dietary Fiber:	2.7mg
Protein:	18.9g

ASIAN DIP

Ingredients:

15 oz canned garbanzo beans , drained and rinsed
1 large garlic cloves , cut in three pieces
1/4 cup water
2 tbsp fresh lemon juice
1 tbsp sesame oil
1 tbsp low sodium soy sauce
1 tsp wasabi paste

Directions:

1 Chop the chickpeas, garlic, water, lemon juice, sesame oil, soy sauce, and wasabi paste in a blender.
2 Put mixture in a serving bowl and chill.

Carbs: 14.7g 
Calories: 124.4
Saturated Fat: 0.5g 
Sodium: 376.3mg

VEGETARIAN SPRING ROLL

VEGETARIAN SPRING ROLLS

Refreshing Vegetarian Spring Rolls

Recipe compliments of cookbook author Ying Chang Compestine.

Estimated Times
Preparation Time 30 mins.
Cooking Time 5 mins.

2 tablespoons canola oil
1 1/2 teaspoons finely chopped garlic
8 oz. flavored, baked tofu, shredded
1 cup sunflower greens or bean sprouts
1/2 cup shredded fresh basil leaves
1 medium red bell pepper, cut into short thin strips
2 tablespoons MAGGI TASTE OF ASIA Sweet Chili Sauce
1 tablespoon MAGGI Seasoning Sauce
1 1/2 teaspoons sesame oil
12 (8-inch) round dried rice paper wrappers
Soy and Chili Dipping Sauce (recipe follows)

HEAT canola oil in large, nonstick skillet over medium-high heat. Add garlic; cook, stirring constantly, for about 30 seconds or until fragrant. Add tofu; cook, stirring frequently, for 2 minutes. Turn off heat. Stir in sunflower greens, basil, bell pepper, sweet chili sauce, seasoning sauce and sesame oil.

SOAK one sheet of rice paper wrapper in warm water for about 1 minute or until soft. Transfer wrapper to a dry cutting board.

ARRANGE 2 tablespoons filling in an even horizontal mound just below the center of the wrapper. Tightly roll up the rice paper to form a tight cylinder, folding in the sides about halfway, as you would to form an egg roll or a blintz. Repeat procedure with remaining wrappers and filling. Cut each spring roll in half on the diagonal. Serve with Soy and Chili Dipping Sauce.

FOR SOY AND CHILI DIPPING SAUCE:
COMBINE 1/4 cup MAGGI TASTE OF ASIA Cooking Soy Sauce, 2 tablespoons rice vinegar, 1 1/2 tablespoons finely chopped green onion, 1 tablespoon MAGGI TASTE OF ASIA Sweet Chili Sauce and 1 teaspoon sesame oil in small bowl.

Serving Size: 24

Nutrition Facts

Serving Size: 1/24 of a recipe
Servings per Recipe: 24

Amount per serving
Calories 90
Calories from Fat 25
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 390 mg
Carbohydrates 12 g
Dietary Fiber 1 g
Sugars 2 g
Protein 4 g
Vitamin A 8
Vitamin C 15
Calcium 2
Iron 4

Scallop Stir-Fry Salad

Prep Time: 10 mins

Cook Time: 6 mins

Total Time: 16 mins

Ingredients

• 6 ounce(s) sea scallops, fresh or frozen
• 1 tablespoon orange juice
• 1 tablespoon soy sauce, reduced-sodium
• 1 1/2 teaspoon vinegar, rice
• 1/2 teaspoon oil, toasted sesame
• 1 tablespoon oil, cooking
• 1/2 cup(s) pea pods, fresh, halved, strings and tips removed
• 1/4 cup(s) onion(s), green, sliced
• 1/2 pepper(s), red, bell, seeded and sliced into strips
• 6 ounce(s) corn, baby, rinsed and drained
• 1 cup(s) cabbage, napa (Chinese), shredded
• 1 cup(s) spinach

Preparation

1. Thaw scallops, if frozen. Rinse scallops; pat dry. In a small bowl, stir together orange juice, soy sauce, vinegar, and sesame oil. Set aside.
2. In a skillet, heat 2 teaspoons cooking oil over medium-high heat. Add scallops; stir-fry about 2 minutes or until opaque. Remove scallops from skillet.
3. Add remaining 1 teaspoon cooking oil to skillet. Add pea pods, sweet pepper, and green onion; stir-fry for 2 to 3 minutes or until crisp-tender. Add scallops, corn, and orange juice mixture; stir-fry about 1 minute or until heated through. Remove from heat.
4. In a salad bowl, combine cabbage and spinach. Top with scallop mixture; toss to combine.
Makes 2 (11/2-cup) servings.

Nutritional Info (Per serving):

Calories: 203, 

Saturated Fat: 1g, 

Sodium: 633mg, 

Dietary Fiber: 4g, 

Total Fat: 9g, 

Carbs: 12g, 

Cholesterol: 28mg, 

Protein: 18g

Exchanges: 

Vegetable: 2, 

Lean Meat: 2, 

Fat: 2

Carb Choices: 1

Sesame Noodles

Ingredients

• 1 tablespoon peanut butter
• 2 tablespoon soy sauce, lite
• 1 teaspoon oil, sesame
• 3 clove(s) garlic, minced
• 1 teaspoon ginger, fresh, grated
• 2 cup(s) pasta, spaghetti, cooked
• 1/2 cup(s) pepper(s), green, bell, thinly sliced
• 1/2 cup(s) carrot(s), thinly sliced
• 1/4 cup(s) scallion(s) (green onions), minced
• 1/4 cup(s) sprouts, bean

Preparation

1. In a small saucepan, combine the peanut butter, soy sauce, sesame oil, garlic and ginger. Bring the mixture to a boil, lower the heat, and simmer for 3 minutes.
2. Combine the remaining ingredients and pour the hot peanut sesame dressing over the pasta and vegetable mixture.
3. Chill and serve cold.

Nutritional Info (Per serving):

Calories: 102, 

Saturated Fat: 0g, 

Sodium: 219mg, 

Dietary Fiber: 2g, 

Total Fat: 2g, 

Carbs: 17g, 

Sugars: 3g, 

Cholesterol: 0mg, 

Protein: 3g

Exchanges: 

Starch: 1, 

Fat: 0.5

Carb Choices: 1

ASIAN CHICKEN SOUP

Ingredients:

1 lb boneless skinless chicken breasts
28 oz low fat unsalted chicken broth
1 cup cold water
1 medium red bell peppers , cut into 3/4-inch pieces
1/3 cup fresh chopped green onion
1 tbsp low sodium soy sauce
1 tsp ground ginger , grated
1/8 tsp hot red pepper flakes , crushed
6 oz frozen sugar snap pea pods , halved crosswise
2 cup napa cabbage , shredded
1 eggs

Directions:

1 Cut chicken into bite-size pieces. Place chicken in a 3 1/2- or 4-quart slow cooker.
2 Stir in chicken broth, water, sweet pepper, green onions, soy sauce, ginger, and crushed red pepper.
3 Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours.
4 If using low-heat setting, turn to high-heat setting. Stir in pea pods and cabbage.
5 In a small bowl beat egg well. Slowly add egg to soup, stirring gently. Cover and cook for 10 additional minutes. Serve hot.

Makes 4 Servings

Nutritional Info Per Serving: 
Calories 230.9 ; 
Carbs 7.2 g; 
Fiber 2.1 g; 
Total Fat 4.3 g
Sodium 316 mg

CRAB RANGOON

Ingredients

4 oz cream cheese
2 oz fresh green onions , thinly sliced
1/4 cup mayonnaise
6 oz dungeoness crab meat , drained and flaked
12 wonton wrappers
1 cooking spray

Directions

1 Preheat oven to 350°F.
2 In small bowl, mix crabmeat, cream cheese, mayonnaise, and green onions.
3 Coat 12 muffin cups with cooking spray and carefully place 1 won ton wrapper in each cup. Make sure the edges of wrappers extend above sides of cups. Fill evenly with crabmeat mixture.
4 Bake 18 to 20 minutes, or until edges are golden brown and filling is heated all the way through.
5 Serve warm. Garnish with chopped green onions, if desired.

Makes 12 Servings (1 Crab Rangoon Per Serving)

Nutritional Info Per Serving: 
Calories: 72; 
Fat 4.8g; 
Sodium: 122 mg; 
Carbs: 3.2g

PUMPKIN THAI CURRY SOUP

Pumpkin Thai Curry Soup

Quite possibly one of the most delicious soups I have ever tasted. The light curry spice and flavor of roasted peanut is the perfect complement to the silky smooth pumpkin. It is simple enough to make for a quick fall supper when served with a smoked turkey & vegetable wrap. This soup would make a superb first course for Thanksgiving dinner – no one would ever know that it doesn’t contain cream.

1 tablespoon butter
1 medium onion, diced
3 garlic cloves, sliced
One, 15-ounce can Libby’s 100% Pure Pumpkin
½ cup peanut butter – I use unsweetened
3 cups chicken broth
2 teaspoons curry powder – don’t use the dusty old stuff, please buy fresh!
Sea salt and freshly ground black pepper

Melt the butter in a large saucepan over medium high heat. Sauté the onion and garlic 3 to 5 minutes, until softened. Stir in the pumpkin, peanut butter, broth, curry powder, and ½ teaspoon salt. Bring to a boil, reduce heat and simmer for 15 minutes. Puree the soup in a blender, making sure to vent the lid while pulsing to release the steam from the container. Pour the soup back into the pan and heat before serving. Add salt and pepper to taste.

Serves 6
Calories 195,
fat 3 g,
carbs 21 g,

protein 3 g

EGG DROP SOUP

Egg Drop Soup

 

So easy and delicious! When you make this a few times you will have it in your back pocket for a quick to the table supper to warm up a sandwich.

4 cups prepared chicken stock - Swanson Natural Goodness is excellent
1/2 teaspoon grated fresh ginger
1 tablespoon soy sauce
1 tablespoon cornstarch
2 eggs, lightly beaten
2 green onions, chopped, including ends 

Bring soup stock, grated ginger and soy sauce to a boil. In a small cup, make a slurry by combining the cornstarch and 2 tablespoons of cold water. Stir until dissolved. Slowly pour in the cornstarch mixture while stirring the stock - cook until thickened. Reduce heat to a simmer. Pour in the eggs slowly while stirring the soup in the same direction. The egg will spread and feather. Turn off the heat and add the green onions.

ASIAN PORK TENDERLOINS

Asian Pork Tenderloins Recipe

These mouthwatering tenderloins are a summer favorite 

• 8 Servings
• Prep: 10 min. + marinating Grill: 25 min.

10 25 35

Ingredients

• 1/2 cup olive oil
• 1/3 cup lime juice
• 2 tablespoons minced garlic
• 2 tablespoons minced fresh gingerroot
• 2 tablespoons soy sauce
• 2 teaspoons Dijon mustard
• Dash cayenne pepper
• 4 pork tenderloins (3/4 pound each)

Directions

• For marinade, in a blender combine the first seven ingredients; cover and process until blended. Divide marinade between two large resealable plastic bags; add two tenderloins to each bag. Seal bags and turn to coat; refrigerate for at least 4 hours or overnight.
• Prepare grill for indirect heat, using a drip pan. Drain and discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack.
• Place pork over drip pan and grill, covered, over indirect medium-hot heat for 25 to 35 minutes or until a meat thermometer reads 160°. Let stand for 10 minutes before slicing. Yield: 8 servings.

Nutrition Facts: 5 ounces cooked pork equals 

285 calories, 

15 g fat (3 g saturated fat), 

95 mg cholesterol, 

237 mg sodium, 

1 g carbohydrate, 

trace fiber, 

34 g protein.

 

Asian Chicken Breasts 

Preparation time: 5 min	Servings: 4
Cooking time: 10 min

Ingredients:

1/2 tsp hot pepper sauce

3 tbsp soy sauce

1 lb boneless, skinless chicken breast halves

1 tbsp lime juice

1/2 tsp lime zest

Cooking Directions:

Place chicken breasts in a shallow dish. Combine remaining ingredients in a bowl. Pour marinade over chicken, cover, and refrigerate at least 30 minutes. Heat grill or broiler. Grill chicken breasts 4-5 minutes per side, basting occasionally with marinade, until chicken is cooked throughout. 

Nutrition Facts

Calories 190

% Calories From Fat 19.4%

Total Fat 4.1g

Saturated Fats 1.1g

Mono-unsaturated Fats 1.4g

Poly-unsaturated Fats 0.9g

Cholesterol 96mg

Sodium 770mg

Total Carbohydrates 1.3g

Dietary Fiber 0.1g

Sugar 0.3g

Protein 36g

SUPER FAST PORK & VEGGIE STIR FRY

Super Fast Pork and Veggie Stir Fry
Need to get dinner on the table in under 30 minutes? This recipes makes that happen.
INGREDIENTS
1 pound (16 ounces) pork roast or pork tenderloin
1 tablespoon vegetable oil
2 cloves garlic, smashed and chopped
1 cup carrots, shredded
1 cup cremini mushrooms, sliced
1/4 whole Chinese cabbage, shredded (about 2 cups)
2 tablespoons soy sauce, low-sodium
1 teaspoon whole-grain mustard
1 teaspoon sesame oil
2 tablespoons natural peanut butter, smooth
1/2 cup hot water
DIRECTIONS
Trim fat from the pork and cut into 1/2 inch cubes.

Heat a skillet over moderately high heat, then add the oil. Once the oil is hot, add the trimmed and cubed pork. Stir fry until the pork is no longer pink.

Remove the pork from the skillet and cover to keep warm.

Rinse out the skillet, and spray it with nonstick cooking spray. Heat the skillet to moderate heat and add the carrots, garlic, cabbage, and mushrooms. Cook over moderate heat for 3-4 minutes. While the vegetables are cooking, combine the soy sauce, mustard, sesame oil, and peanut butter in a small bowl. Pour in the hot water and whisk with a fork to create a smooth sauce. Pour mixture over the vegetables and add the cooked pork back to the pan. Stir fry for 2 additional minutes. Serve with whole-grain noodles or rice.
Serving size is 1 cup vegetables and 1/2 cup pork.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 310.3

Total Fat:	15.8g
Total Carbs:	6g
Dietary Fiber:	1.8mg
Protein:	35.4g

CHINESE CHICKEN

Chinese Chicken

Ingredients:

12 ounces boneless skinless chicken breasts
1 tablespoon vegetable oil
1 cup broccoli flowerets
1 cup cauliflowerets
1/2 pound mushrooms, sliced
4 green onions, cut in 1-inch pieces
2 tablespoons low-sodium soy sauce
1 teaspoon grated gingerroot
1 teaspoon arrowroot dissolved in 2 tablespoons water
1 teaspoon sesame oil
1/4 cup unsalted peanuts

Directions:

1. Trim any fat from chicken and thinly slice diagonally. In a large non-stick
skillet or wok, heat oil and stir-fry chicken 3 to 4 minutes or until cooked
through. Remove with a slotted spoon and keep warm. Add broccoli and
cauliflower; stir-fry 2 minutes. Add mushrooms, green onions, soy sauce,
and gingerroot; stir-fry 2 minutes. Add dissolved arrowroot, sesame
oil, peanuts and chicken. Cook until heated through.

Makes 4 Servings

Nutritional Info Per Serving:
Calories: 256
Protein: 30 g
Sodium: 72 mg
Cholesterol: 385 mg
Fat: 10 g
Carbohydrates: 9 g
Exchanges: 3-1/2 Low-Fat Meat, 2 Vegetable

ASIAN FLANK STEAK

Asian Flank Steak

 

1-1/4 pounds beef flank steak
1/2 cup beef broth
1/3 cup hoisin sauce
1/4 cup reduced-sodium soy sauce
1/4 cup sliced green onions
3 tablespoons dry sherry or apple, orange or pineapple juice
1 tablespoon sugar
1 tablespoon grated fresh ginger
4 cloves garlic, minced
Nonstick spray coating

1. Trim fat from beef. Place beef in a plastic bag set in a shallow dish. For marinade, in a
small bowl stir together beef broth, hoisin sauce, soy sauce, green onions, sherry or juice,
sugar, ginger, and garlic. Pour over beef. Close bag. Marinate in refrigerator for 4 to 24
hours, turning bag occasionally.

2. Drain beef, discarding the marinade. Spray the unheated rack of a broiler pan with
nonstick coating. Place beef on the prepared rack. Broil 4 to 5 inches from the heat to
desired doneness, turning once. Allow 12 to 14 minutes for medium. (Or, grill the beef on
the rack of an uncovered grill directly over medium coals to desired doneness, turning
once. Allow 12 to 14 minutes for medium.) To serve, thinly slice beef across the grain.

Makes 6 servings.

Nutrition Facts Per Serving:

* Servings: 6 servings
* Calories 144
* Total Fat (g) 7
* Saturated Fat (g) 3
* Cholesterol (mg) 44
* Sodium (mg) 113
* Carbohydrate (g) 1
* Fiber (g) 0
* Protein (g) 18
* Vitamin C (DV%) 0
* Calcium (DV%) 0
* Iron (DV%) 11

Diabetic Exchanges
* Lean Meat (d.e.) 2.5

STIR FRIED BEEF

Stir Fried Beef

1 pound of lean boneless top round steak, trimmed
2/3 cup of water
3/4 cup of chopped onion
3 tablespoons of reduced sodium soy sauce
1 teaspoon of beef flavored bouillon granules
1 teaspoon of Worcestershire sauce
1 clove garlic, minced
1/2 teaspoon of salt
1/8 teaspoon of pepper
2 medium carrots, scraped and sliced diagonally
2 cups of cauliflower flowerets
vegetable cooking spray
1 cup of sliced fresh mushrooms
one 16 ounce package of frozen snow pea pods, partially thawed
1/4 cup of water
1 tablespoon of cornstarch


Partially freeze the steak, slice diagonally across the grain into 1/4 inch strips, set aside.
Combine 2/3 cup of water, soy sauce, bouillon granules, Worcestershire sauce, garlic, salt
and pepper in a large bowl, stirring well. Add the steak, stirring to coat. Cover and
refrigerate for 1 hour, stirring once. Drain steak, reserving marinade. Set steak aside. Cook
the carrots and cauliflower in boiling water to cover, about 3 minutes, drain and set aside.
Coat a wok or large skillet with cooking spray, heat at medium high for 2 minutes. Add the
steak and stir fry for 3 minutes. Add the mushrooms, stir fry for 1 minute. Add the pea pods,
carrots, and cauliflower, stir fry for 1 minute or until the vegetables are crisp tender.
Combine the reserved marinade, 1/4 cup of water and cornstarch, stirring to blend. Pour
over the steak mixture, and stir fry until thickened and bubbly. Makes 12 servings

Each Servings: 1/2 cup
Exchanges 1 Lean Meat 1 vegetable Chol 26 mg Calories 73 Carbo 5 gm Protein 9 gm Fat 2
gm Fiber 1 gm Sodium 285 gm