Asian Chicken Salad

Asian Chicken Salad
Serves 2

Remember Last Friday's recipe? The Grilled Chicken and the Hoisin BBQ sauce?

Well, this recipe uses 2 left over chicken quarters and the remaining Hoisin BBQ sauce.

Skin the chicken and remove the bones. Roughly chop the chicken. Pour the BBQ sauce over the chicken and stir to coat. Warm in the microwave until it reaches the temperature you want.

Make a salad on a base of thinly sliced Napa cabbage (yes, the same as in the Kimchi recipe.) On the bed of Napa, add your preferred vegetables:

• Peeled, seeded and chopped cucumber
• Shredded carrots
• Chopped bell pepper
• Onion (white or green)
• Chiles
• Snow pea pods
• Mushrooms
• Bean sprouts
• Bamboo shoots
• Water Chestnuts

Think of your favorite Asian dish. If you liked the veggies in it, you will like it on the salad.

Top your veggies with half of the chicken/BBQ mix. If you want more dressing, you can use your favorite Asian-style salad dressing, or simply make more of the BBQ sauce.

Since the calories and other nutritional data will vary based on what you choose and the quantities used, I am not going to give any nutritional data. Like any salad, the calories are concentrated in the dressing. Use as little as you can get away with, and you will have an full-flavored, low calorie meal, that uses up leftover chicken in a way that maybe you never considered.

Hoisin BBQ Chicken Quarter, with Grilled Potatoes and Home Made Kimchi

Hoisin BBQ Chicken Quarter, with Grilled Potatoes and Home Made Kimchi
Serves 2

(There are many steps, but nothing is difficult.)

Hoisin BBQ Chicken
4 chicken leg quarters
Chinese Five Spice Powder
Vegetable oil for the grill

Mix together and set aside:
2 teaspoon commercially prepared Hoisin sauce
2 tablespoon sesame oil
2 tablespoon rice wine vinegar
1 teaspoon fresh minced and mashed ginger
1 clove garlic, minced and mashed


Grilled Potatoes
1 medium potato, sliced thinly
1/4 small onion, sliced thinly
2 medium carrot, peeled and sliced thinly
2 strip raw bacon, chopped
2 sheets aluminum foil each about 18 inches long
Cooking spray

Kimchi (this is a more complex--but not difficult--recipe and I will make that a separate posting)

1. Preheat the grill on high for at least 5 minutes. Make sure that about 1/3 of your grill is only warm, to make a safe zone. (If you have a three burner gas grill, set two on high and one on low. If you have a two burner, one is high and one low. Charcoal? Most of the coals are under 2/3 of the grill and only a a couple are under the remaining 1/3.)
2. While the grill is preheating, sprinkle the Chinese Five Spice powder on the chicken.
3. Spray one sheet of aluminum with cooking spray.
4. Place 1/3 of the potatoes on the sheet.
5. Add in layers, half the bacon, half the onion and half the carrot. Season with black pepper.)
6. Add another 1/3 of the potatoes.
7. Add, in order, the remaining carrots, onions, bacon and potatoes. (The packet will be the same upside down or right side up.)
8. Carefully bring the top and bottom edges of the foil together over the veggies and fold the edges together to seal. Then tightly roll the right and left edges.
9. Place that packet on the second sheet of foil, seam side down, and repeat step 8.
10. Note: I just saw that they now sell aluminum foil bags which would greatly simplify this part of the meal.
11. Using tongs and a paper towel, wipe the vegetable oil on your freshly brushed grill to help prevent the chicken from sticking.
12. Lay the chicken, skin side down, over the direct heat. Place the veggie packets near the chicken, on the edge of the hot and safe zones.
13. Turn the chicken after 5 minutes, or if the flames of hell start to flare up.
14. When both sides are browned (10-12 minutes) move the chicken to the safe zone. Let if cook, undisturbed, until it has an internal temperature of at least 165, but with legs and thighs, you can even go to 170 without drying the meat.  This will take 30-4 minutes.  If you don't have a thermometer, use  a meat fork or a skewer, and pierce the thigh in the deepest part. Pull it out. If the juices are red, it is still raw. If they are clear, it is done. 
15. Turn the potato packets 1/4 turn (flat, right edge, upside down, left edge, flat) every 10 minutes. Remove 40 minutes after putting on the grill.
16. Remove the chicken when done and immediately brush the Hoisin BBQ sauce over it. I don't brush this on while the chicken is still on the grill, because I don't want it to burn, or all run off and fall into the grill.
17. Let the veggie packets and chicken rest for 5 minutes, then serve.

Nutritional data:

Chicken (an average leg/thigh quarter will yield about 4 ounces of meat)

Calories:     210

Fat:             15g

Sat fat:        4.5g

Chol:        90mg

Sodium:  150mg

Carbs:           0g

Fiber:            0g

Protein:       19g

Hoisin BBQ Sauce (less than 1 tablespoon of the sauce--save the remaining sauce covered in the refrigerator)

Calories:       67

Fat:            6.9g

Sat fat:          1g

Chol:          0mg

Sodium:    34mg

Carbs:        2.5g

Fiber:            0g

Protein:      0.3g

Grilled Potato (half the packet):

Calories:       136

Fat:             3.7g

Sat fat:        1.3g

Chol:        9.5mg

Sodium:   133mg

Carbs:       22.1g

Fiber:             3g

Protein:          5g

In the next couple days, I will show you how to make an Asian Chicken Salad, using the leftover chicken and Hoisin BBQ Sauce.

Chicken Lo Mein

Chicken Lo Mein

Serve 6 (or fewer if there are hungry teenagers involved.)

6 ounces angel hair pasta (dry)

1 tablespoon olive oil

1/2 medium onion, sliced and quartered

1/2 cup matchstick carrots

1 large green bell pepper, sliced

1 large red bell pepper, sliced

1/4 cup white wine

2 cups fresh mushrooms, sliced (8 ounces by weight)

2 cloves garlic, smashed and minced

1/4 cup Asian Toasted Sesame salad dressing

1 tablespoon fresh ginger, minced

2 tablespoons creamy peanut butter

1 pound precooked chicken, shredded and heated.

1. Cook pasta according to directions.
2. While the pasta is cooking, heat a large (10-11" non-stick skillet over med-high heat. Add olive oil.
3. When the oil is hot, add the onions. Saute for 3-5 minutes, or until they are beginning to become soft.
4. Add carrots, green peppers, red peppers and mushrooms.
5. Turn heat to high and add wine.
6. In a small dish, combine salad dressing and peanut butter. Warm in microwave to melt the peanut butter. Stir together.
7. Add salad dressing/peanut butter mixture to the vegetables. Stir to coat.
8. Add chicken. Stir to combine.
9. Either mix the angel hair into the chicken-vegetable mixture, or portion out the pasta per plate and top with 1/6 of the chicken-vegetable mixture.

Nutritional data:
Calories:        345
Fat:              17.6g
Sat fat:           4.2g
Chol:              60mg
Sodium:        248mg
Carbs:          28.5g
Fiber:             2.3g
Protein:        18.6g

Ginger Broccoli Pork Stir Fry

Ginger Broccoli Pork Stir Fry

Serves 6

3 cups fresh (or frozen) broccoli

24 ounces pork, sliced into 1" x 1/2" strips

1 tablespoon + 1 teaspoon olive oil

1 medium onion, sliced

2 cloves garlic, smashed and minced

10 teaspoons fresh ginger, grated or finely minced

8 ounces fresh mushrooms, sliced
Salt and pepper to taste

Sauce:
Mix together in a small bowl:
4 tablespoons orange marmalade
1 teaspoon soy sauce
2 tablespoon water

1. Heat a non-stick skillet (10") over medium-high heat. Add 1 tablespoon olive oil.
2. When the oil is hot, carefully add pork slices. Brown on all sides. When browned, remove from skillet, cover and keep warm
3. Add remaining teaspoon olive oil to the pan.
4. Add onions. Saute until the just begin to turn translucent.
5. Turn heat to medium. Add mushrooms, and let them cook, undisturbed for 2-3 minutes.
6. Stir onions and mushrooms together. Add garlic and ginger.  Mix together.
7. Meanwhile, heat broccoli in a microwave until hot and still crisp.
8. Add broccoli and pork to skillet.
9. Pour sauce into skillet. Stir to coat. Serve when combined and hot.

Nutritional data:
Calories:      330
Fat:              14.1g
Sat fat:           4.3g
Chol:          96.3mg
Sodium:      112mg
Carbs:        16.4g
Fiber:              2g
Protein:     36.2g

Asian Beer Braised Beef Short Ribs

Asian Beer Braised Beef Short Ribs
Serves ?  (Depends on how many racks you prepare. Plan one per person.)

I made this with a pressure cooker. It cooks faster and creates tender meat. You could do this in the oven by roasting with same liquid, but it will take 2+ hours.

4 racks of beef short ribs
1 tablespoon olive oil
Salt and pepper
1 tablespoon minced fresh ginger
2 garlic cloves, mashed and minced
2 tablespoon rice wine
1 teaspoon Hoisin sauce
8 ounces beer (a lager is best--try Tsing Tao, Kirin or Sapporo)
1 tablespoon brown sugar

1. In the pressure cooker, heat the oil.  Season meat.
2.  Brown on both side. Remove the cooker, set aside.
3. Add garlic and ginger to the residual juices, turn the heat to med-high and cook until they get fragrant (1 minute.)
4. Add all remaining ingredients. Stir to dissolve. Add meat. Seal and cook 20 minutes according to your pressure cooker's directions.
5. After 20 minutes, let the pressure drop naturally.
6. If you want, you can take the braising liquid and cook it down (reducing it by half or more) to make a think sauce.  (I didn't do that.)

I served this with jasmine rice and sesame grilled broccoli. (I drizzled toasted sesame oil over broccoli spears and then grilled them over a hot grill until they were hot and beginning to get some dark brown color.

Nutritional data for one rack of ribs:
Calories:        339
Fat:              20.6g
Sat fat:           8.8g
Chol:         105.4mg
Sodium:     165.8mg
Carbs:           1.3g
Fiber:               0g
Protein:       34.9g

Hoisin Chicken Thighs with Rice and Asian Slaw

Hoisin Chicken Thighs with White Rice and Asian Slaw
Serve 4-8, depending on how hungry you are

8 chicken thighs, boneless/skinless
2 tablespoon sesame oil
4 tablespoons rice wine vinegar
2 garlic cloves, crushed and minced
2 teaspoons fresh ginger root, minced (or 1/2 teaspoon dry ginger powder)

Thaw thighs. Place in a Ziploc bag. Add all remaining ingredients.
Place bag in fridge and let marinate for 1-2 hours. Turn occasionally.
Heat non-stick skillet on med-high. Spray with cooking spray.
Place thighs in pan. Pan-fry until brown and turn (4-5 minutes per side). With finished cooking remover from heat and keep warm.

Nutritional data (for 1 thigh):
Calories:        151
Fat:              10.2g
Sat fat:           2.2g
Chol:           49.4mg
Sodium:         46mg
Carbs:           1.1g
Fiber:               0g
Protein:       13.6g

Warm Hoisin Sauce
Serves 8 (1 tablespoon each)

After removing the chicken, add:
3 tablespoons sesame oil
1 tablespoon Hoisin sauce
2 teaspoons fresh crushed ginger (or 1/2 teaspoon dried ginger powder)
2 cloves of garlic, crushed and minced
4 tablespoons rice wine vinegar
1/4 cup semi-dry red wine

Combine all ingredients, bring to a boil. Loosen any brown bits (fond) stuck to the pan. Stir over med-high heat until the fluid is reduced to about 1/2 cup.

Nutritional data (for 1 tablespoon sauce):
Calories:          42
Fat:                5.2g
Sat fat:           0.7g
Chol:                0mg
Sodium:          26mg
Carbs:            2.3g
Fiber:                0g
Protein:          0.2g

Serve one or two thighs on rice, with one tablespoon sauce.

Asian Slaw
Serves 10 (1 cup portions)

1 small head of Napa cabbage, shredded (approximately 6 cups)
1 bag broccoli cole slaw
6 ounces snow pea pods, cut into 1/2 inch pieces
1 bunch scallion (green onions), sliced thinly, whites and green of the onion

Dressing:
Juice of one lime (2-4 tablespoons)
4 tablespoons sesame oil
6 tablespoons rice wine vinegar
1 tsp fish sauce
1/4 cup Splenda (or other sweetener)

Mix all ingredients together.  Allow to dwell before serving, overnight is best.  Toss together frequently.

Nutritional data:
Calories:         76
Fat:               5.1g
Sat fat:          0.7g
Chol:               0mg
Sodium:      63.5mg
Carbs:           6.9g
Fiber:               3g
Protein:         1.9g

Asian Steak with Asparagus and Mushrooms

Asian Steak with Asparagus and Mushrooms
Serves 4

1 pound lean beef steak, 1/2 inch thick
1 large Vidalia onion, chopped
2 discs of fresh ginger, 1/8 inch thick, sliced into matchsticks
2 cloves of garlic, mashed and chopped
1 pound asparagus, chopped into 2 inch lengths
8 ounces fresh mushrooms, sliced
2 teaspoons toasted sesame oil, divided
1/4 cup rice wine vinegar
1/4 cup water
2 teaspoon Hoisin sauce (optional, but important)
Salt and pepper
Chinese Five Spice powder (optional, but important)

1.   Season the beef with salt and pepper to taste. Also use a touch of five spice powder. Set aside.
2.   Heat a large non-stick skillet. Add 1 teaspoon sesame oil.
3.   When hot, add onions. Saute for 2-3 minutes.
4.   Add mushrooms and asparagus. Toss to mix.
5.   Add water, vinegar and Hoisin sauce. Stir, turn heat to high and cover.
6.   Heat a second non-stick skillet (11 inch). When hot, add the remaining sesame oil.
7.   Pan fry steaks, about 2 minutes per side.
8.   Turn the heat off the vegetables. They should be hot, but a bit crunchy.
9.   Remove the steaks, and cut into strips, about 2 inches long and a 1/2 inch wide.

Nutritional data:
Calories:        311
Fat:                14g
Sat fat:          4.6g
Chol:           98mg
Sodium:  114.5mg
Carbs:         10.2g
Fiber:            2.3g
Protein:          37g

If you want a much more detailed review of asparagus and many more ideas on how to prepare and use it, here is a great web resource: How to Cook Asparagus

Thanks to Lita Watson for sharing this information with the blog and all of my readers!

If you want to a new podcast on your play list, listen to my show Make Your Someday Today (MYST). Here is a link to the first episode, where I tell my personal story of how I went from wearing a 3XL shirt down to a Medium, from 48" waist to 34", and my jacket went from a 54 Portly to 44 Regular.

If you've ever wondered about "starvation mode", "free foods" and "how often should you weigh yourself?" here is the show for you!

Ginger Sesame Pork

Ginger Sesame Pork
Serves 4

4 pork chops (bone-in or boneless) approximately 6 ounces each
1 teaspoon olive oil

3 cloves garlic, mashed and minced
2 tablespoon fresh ginger, crushed and minced
2 tablespoons toasted sesame oil, divided
2 tablespoons orange marmalade
1 tablespoon rice wine vinegar
2 tablespoon water
1 teaspoon Hoisin sauce
4 tablespoons fresh cilantro, chopped

1.  Season pork chops with pepper. (Use Chinese Five Spice powder if you have it.)
2.  Heat a non-stick skillet over medium high heat, add the olive oil and place the pork chops in it.  Cook until finished (3-4 minutes per side, depending on thickness.)  You may need to cook them in two batches if your skillet is not large enough to hold them all.
3.  Remove pork from heat and cover to keep warm.
4.  In the same skillet, add half the sesame oil, garlic and ginger. Saute over med-high heat until fragrant (about one minute.)
5.  Add remaining sesame oil, marmalade, vinegar, water and Hoisin sauce. Stir constantly until the mixture is combined and hot, about 2 minutes.
6.  Serve about 2 tablespoons sauce over each chop.
7.  Top with cilantro.

Nutritional data:
Calories:      335
Fat:            21.5g
Sat fat:         6.4g
Chol:            83mg
Sodium:      380mg
Carbs:         6.9g
Fiber:          0.1g
Protein:     31.5g

Asian Chicken Salad

Asian Chicken Salad
Serves 2 (as a BIG main course salad) or 4 (as smaller side salads)

4 cups chopped Napa cabbage
1 cup chopped snow pea pods
1 cucumber, peeled, halved, seeded and chopped
1 cup fresh bean sprouts
1/2 cup bell pepper (red or yellow)
3 scallions, sliced (the white and green parts)
2 chicken thighs, chopped (I usually use thighs saved from a previous meal)
1 tablespoon sesame oil
2 tsp fresh ginger, minced

1.  Prepare all vegetables, and assemble on a large plate in the order given.
2.  Heat a non-stick skillet with the sesame oil.  When hot, carefully add the chicken and the minced garlic.  Saute until heated through.  Layer on the salad.
3.  Top with your preferred Asian-type dressing, or use the recipe below.  (That recipe is NOT low fat or low calorie, but is high in flavor.)
4.  As an option, add rice noodles for a little crunch.

Nutritional Data for the salad (no dressing or rice noodles):
Calories:        290
Fat:              13.2g
Sat fat:           2.6g
Chol:              49mg
Sodium:          86mg
Carbs:          25.8g
Fiber:             6.5g
Protein:        21.2g

Asian Vinaigrette with Sesame Oil and Peanut Butter
Serves 2

3 tablespoons sesame oil
1 tablespoon olive oil
2 tablespoons creamy peanut butter
2 tablespoon rice wine vinegar
1 tablespoon fresh lime juice
3 tablespoons water (I forgot this today, so my "dressing" looks more like a sauce on the salad--but it was still very tasty.)
2 teaspoons Hoisin sauce
1/4 teaspoon Chinese five spice seasoning

1.  Put the first three ingredients into a small microwave safe bowl, and warm in the microwave.  This will help you mix the peanut butter into the oil.
2.  Add the remaining ingredients, whisking after each addition.
3.  This makes about 1/3 cup per portion. That sounds like a lot, but the salad is big and almost entirely vegetables.  The dressing will add a huge punch of flavor and excellent fats (to keep you full for the evening.)

(Note: This is my preferred dressing. My wife like Kraft's Asian Toasted Sesame salad dressing. Another option would be Newman's Own Orange Ginger dressing.)

Nutritional Data for the dressing:
Calories:        422
Fat:              41.4g
Sat fat:           6.9g
Chol:                0mg
Sodium:        314mg
Carbs:          10.6g
Fiber:                2g
Protein:          8.6g

Hoisin Pork and Grilled Bok Choy

Hoisin Pork and Grilled Bok Choy (Pak-choi)
Serves 4

1 pound pork tenderloin
Pepper to taste (Chinese 5 Spice powder is a nice addition)
2 medium bok choy
4 tablespoons rice wine vinegar
2 tablespoon honey
1 teaspoon Hoisin sauce
1 teaspoon sesame oil
Pepper to taste (Chinese 5 Spice powder is a nice addition)
Sesame seeds (optional)

1.  Slice pork down the middle (the long way) but not completely through the meat. Open it up, place it in a freezer strength Ziplock baggie and pound it flat to 1/4 - 1/3 inch. Remove and sprinkle with pepper and a bit of the 5 spice powder (optional.)
2.  Slice the bok choy down the middle (the long way), but this time, completely through. Rinse the leaves of any dirt. While still wet, place on a microwave-safe platter, and microwave on high for 3-4 minutes, or until the stalks are hot but still firm. Set aside.
3.  While the bok choy is in the microwave, mix together the Hoisin sauce, vinegar, and honey. Set aside.
4.  In a non-stick skillet, spray with cooking spray and cook the pork 3-4 minutes per side. Remove from the heat when done and cover with a piece of aluminum foil.
5.  In the same skillet, add the sauce mixture. Heat to boiling, stirring constantly.  When boiling, reduce heat to low, return meat to sauce and let everything get hot.
6.  In a large non-stick skillet (or a griddle is best) spray with cooking spray and heat over med-high heat.
7.  Sprinkle the bok choy with the sesame oil, and lay them cut-side down on the griddle.  Cook until it starts to brown (3-4 minutes), then flip and repeat.
8.  Garnish the bok choy with sesame seeds (optional.)

Nutritional data (4 ounces of pork and 1/4 of the sauce):
Calories:      170
Fat:                4.8g
Sat fat:           1.2g
Chol:              60mg
Sodium:        256mg
Carbs:         11.8g
Fiber:               0g
Protein:       23.2g

(I also served mine with steamed acorn squash.)

Pan-Fried Shrimp and Asian Slaw

I found this recipe in Cooking Light "5 Ingredients, 15 Minutes" from October, 2010.  I linked to the Amazon site, simply so you can see the book, not buy it. Whoever is "selling it" must be not living in the real world. (Why do I say that? Check out the price.)

Cooking Light produces a lot of good cookbooks, and periodicals. We use this one frequently (and it is selling for a realistic price!) If you need new ideas for meals, Cooking Light is a reliable source.
As usual, I modified my version a touch from the written recipe. I used only the egg white and not the entire egg, and I added the spices to the breading. The end result tasted as though the shrimp were deep fried in  vat of oil instead of a skillet with 1 teaspoon of olive oil.

Pan-Fried Shrimp
Makes 2 servings (8 ounces each)

1 pound shrimp (if you can buy them P&D--peeled and deveined--that will save you some work)
1 tsp olive oil
1 cup panko bread crumbs
1 tablespoon dried parsley
1 tsp lemon pepper (I used Penzey's Sunny Spain)
1 egg white
1 tablespoon water

1.  Put the bread crumbs and parsley in a food processor or blender and process until smooth.  Set aside.
2.  Put egg white and water in a medium sized bowl, and whisk together.  Set aside.
3.  Place the bread crumb mix in a 9x13 pan.  Add the lemon pepper and mix together.
4.  Put the shrimp in the egg wash, and mix well, ensuring all shrimp are coated.
5.  Place shrimp in the crumb mixture and toss to coat.
6.  Heat a non-stick skillet over medium-high heat. Add olive oil.  When hot, place the shrimp in a single layer in skillet.  Cook for 2-3 minutes per side. 
7.  Remove and serve immediately.

Nutritional data:
Calories:     368
Fat:              9.5g
Sat fat:            1g
Chol:          280mg
Sodium:      388mg
Carbs:        19.1g
Fiber:              1g
Protein:      42.8g

Asian Slaw
Serves 10 (1 1/2 cup portions)

1 head of Napa cabbage, shredded (approximately 10 cups)
1 bag broccoli cole slaw
6 ounces snow pea pods, cut into 1/2 inch pieces
1 bunch scallion (green onions), sliced thinly, whites and green of the onion

Dressing:
Juice of one lime (2-3 tablespoons)
3 tablespoons sesame oil
8 tablespoons rice wine vinegar
1 tsp fish sauce
5 packets sweetener (I use stevia)

Mix all ingredients together.  Allow to dwell before serving, overnight is best.  Toss together frequently.

Nutritional data:
Calories:       76
Fat:               4.3g
Sat fat:          0.6g
Chol:               0mg
Sodium:         74mg
Carbs:           8.6g
Fiber:            3.7g
Protein:         2.2g

Shirataki Lo Mein

Shirataki Lo Mein
Makes 3 servings, approximately 2 cups each

2 packages Shirataki (tofu) noodles (8 ounces each)
1 medium onion, sliced
8 ounces fresh mushrooms sliced
6 ounces snow pea pods, chopped
1/2 cup shredded carrots
1 cup fresh bean sprouts
2 tablespoons sesame oil, divided
1 tablespoon Thai fish sauce
3 garlic cloves, crushed and minced
1-2 tsp fresh gingers, crushed and minced

1.  Drain shirataki noodles in a colander. Set aside.
2.  In a large non-stick skillet, heat 1 tablespoon sesame oil over medium-high heat. 
3.  Add onions and mushroom, saute until the onions are beginning to get soft.  Add pea pods, carrots and the fish sauce.  Saute until the carrots are hot but crunchy.
4.  Add bean sprouts.  Toss to mix.  Remove from heat, and set aside in a bowl.  Cover to help it stay warm.
5.  In the same skillet, reheat the remaining sesame oil.  Add the crushed garlic and ginger. Stir for 1 minute.
6.  Add the drained shirataki noodles.  Toss occasionally for 2-4 minutes.
7.  Add noodles to vegetables in bowl.  Gently mix together.

Nutritional Data:
Calories:     194
Fat:             10.1g
Sat fat:          1.3g
Chol:               0mg
Sodium:       438mg
Carbs:         21.3g
Fiber:            6.1g
Protein:         7.2g

Note:  If you are concerned about sodium, eliminate the Thai fish sauce.  That will reduce the sodium per portion to 42.3mg.  However, you will need to add more spices to help bring additional flavor.  In that case, double the garlic and ginger, or add Chinese Five Spice blend.

Moo Shu Vegetables on Shirataki Noodles

     

Moo Shu Vegetables on Shirataki Noodles

                 

Serve 4

4 large eggs

12 ounce bag of Broccoli Slaw (or other shredded vegetable, approximately 4 cups)

1 cup bean sprouts (fresh)

1 cup shredded carrots

6 ounce bag snow peas, diced into ½ inch pieces

3 scallions sliced thinly

2 cloves garlic, minced

1 Tablespoon fresh ginger root, crushed

1 Tablespoon plus one teaspoon sesame oil

2 Tablespoons rice wine vinegar

1 Tablespoon Hoisin sauce

1 teaspoon soy sauce

14 ounces shirataki tofu noodles (2 bags)

1.   Empty bags of noodles into colander. Rinse. Set aside.

2.   Heat non-stock skillet with cooking spray. Lightly scramble eggs, and place in skillet.  Cook   until lightly set, remove from skillet, set aside.

3.   Wipe out skillet, re-spray with cooking spray over medium heat. When hot, add garlic and ginger, stirring, for one minute.

4.   Add broccoli slaw, carrots, bean sprouts and snow peas. Add vinegar, and 1 tablespoon sesame oil and let warm for 3 minutes.  Stir once or twice.

5.   Add hoisin sauce and eggs.  Stir to break up eggs.  Until heated through (3-4 minutes.)

6.   In a second non-stick pan, spray with cooking spray and add remaining 1 tsp sesame oil over medium-high heat. Add shirataki noodles and half of the scallions.  Toss until hot. (1-2 minutes)

Serve the vegetables (2 cups) over the noodles (1/2 cup).

Nutrition Data:

Calories:          204

Fat:                  10.5g

Sat fat:               2.1g

Chol:             211.5mg

Sodium:           230mg

Carbs:              18.9g

Fiber:                 8.1g

Protein:            11.7g