Chinese New Year Recipes – The Skinny Skillet Style

Chinese New Year is today, so Happy New Year to all of our Chinese friends! I’ll be cooking a few of our favorite Chinese dishes for dinner tonight, a lighter version than your typical Chinese restaurant. Here are just a few of the dishes I am considering:

Chinese Beef and Broccoli Shrimp and Egg Flower Soup Asian potstickers with Sesame Soy Dipping Sauce

Asparagus with Asian Dipping Sauce  Asian Baby Bok Choy

The Potstickers are a 16 ounce frozen package of Chicken Potstickers from Trader Joe’s. Preheat oven to 400 degrees. Cover a rimmed baking sheet with foil, then coat with cooking spray. Spread potstickers out in a single layer and spray tops with cooking spray. Bake for about 18 minutes until lightly browned and crispy. Dip in a mixture of soy sauce, sesame oil and chili oil to taste. Serves 3. Nutrition on potstickers: 7 pieces per serving: about 240 calories, 4 grams fat, 13 grams of protein, 36 grams carbohydrates, 2 grams fiber, 640 mg. sodium; WW Points + value =6 (info does not include soy dip).
iPhone/iPad app w/ easy to browse recipes/photos/nutrition and custom grocery list $3.99 at the Apple iTunes Store.
.

You May Also Like:
Barbequed Tri Tip with Avocado Salsa Prosciutto Stuffed Chicken Roulade Baked Shrimp Scampi

Balsamic Roasted Salmon with Cherry Tomatoes and Capers Chicken Cutlet Topped with Arugula Topping Parmesan Crusted Halibut
Avocado and Papaya Salad Asparagus Vinaigrette Caesar Salad w Grilled Shrimp
broccoli salad Cherry Tomato and Basil Salad Lobster Salad
Chef Salad

Veggie Puree Soup

Veggie Puree Soup

Veggie Puree Soup


Serves: 6
Prep Time: 25 minutes
Cooking Time: 35 minutes
Difficulty: Easy

Comments: This is a filling soup, packed with anti-oxidants and vitamins. Use vegetable broth for the vegetarian version.

Ingredients:

1 tablespoon olive oil
2 cloves garlic, fresh, chopped
3 leeks, chopped
4 carrots, peeled, roughly chopped
3 stalks celery, roughly chopped
1/2 head cauliflower, chopped
4 small potatoes, red, chopped
1 1/2 tablespoons tomato paste
6 cups chicken broth, reduced sodium (or vegetable broth, reduced sodium), for vegetarian version use vegetable broth
1 cup garbanzo beans, chickpeas, drained and rinsed
1 tablespoon lemon juice
1/4 teaspoon salt
1/4 teaspoon pepper, black, ground
3 tablespoons parsley, fresh, finely chopped
1 tablespoon lemon peel, grated

Preparation: In a large sauce pan over medium heat warm the olive oil and saute the garlic and leeks until softened, about 5 minutes. Add the carrots, celery, cauliflower and potatoes and cook until just softening, about 3 minutes. Add the tomato paste and broth, cover and simmer for about 25 minutes. Add the chick peas and heat through for about 3 minutes. Stir in the lemon juice, salt and pepper and remove the soup from the heat. In a blender or food processor, puree the soup in batches until smooth and return the soup to the pan or use a hand blender directly in the pan to blend the soup until smooth. Reheat the soup for about 2 minutes and stir in 2 tablespoons of the parsley. Serve the soup in bowls and garnish with the remaining parsley and lemon zest.

Nutrition: Per Serving About: 230 calories, 3 g fat, 0 g saturated fat, 0 g trans fat, 9 g protein, 44 g carbohydrates, 8 g dietary fiber, 930 mg sodium; WW Points Plus value 6

Click Here to Print

Broccoli Soup w/ Cheese

Creamy Broccoli Cheese Soup

Creamy Broccoli Cheese Soup


Serves: 6 as a main dish
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Comments: This soup is low in calories and fat, and my kids like it! I use half cauliflower and half broccoli for a slightly milder flavor, but you can use all broccoli if desired. I serve the kid’s their soup with some garlic bread, on mine I just sprinkle a few fat free croutons on top.

Ingredients:

3 carrots, chopped
1/2 onion, medium, chopped
1 pound cauliflower, chopped
1 tablespoon olive oil
3 cups vegetable broth, reduced sodium
2 cups milk, 2% fat
1 1/2 cups cheese, cheddar, low fat, shredded
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
2 teaspoons garlic, minced

Preparation: Heat a large pot over medium heat. Add oil and chopped onions and cook for 2 to 3 minutes. Add chopped carrots and garlic and stir. Cook for 2 more minutes. Add cauliflower and broth and cook over medium head for about 5 minutes. Add broccoli and cook for about 5 minutes until broccoli is soft. Place remaining broth in a blender and add the broccoli soup a cup at a time to the blender and blend well. Return blended soup back to the pot. Add milk and heat through. Season with salt and pepper to taste. Divide among six bowls and top with shredded cheese. Serve with toasted baguette slices, some crusty bread or rolls.

Nutrition: Per Serving About: 190 calories, 6 g fat, 2.5 g saturated fat, 0 g trans fat, 14 g protein, 20 g carbohydrates, 5 g dietary fiber, 560 mg sodium; WW Points plus Value 5

Click Here to Print

Creamy Mushroom Soup

Creamy Mushroom Soup

Creamy Mushroom Soup

This is a rich, creamy and delicious vegetarian soup and one of our favorites!

Serves: 5
Prep Time: 10
Cooking Time: 15
Difficulty: Easy

Ingredients:

1 1/2 pounds mushrooms, Crimini or button or combo, sliced
1/2 cup onion, yellow or white, finely chopped
1 tablespoon garlic, minced
3 cups vegetable broth, reduced sodium (non vegetarian can use chicken broth)
2 cups half and half, fat free
1 teaspoon dried thyme
1 tablespoon parsley, fresh
1/4 teaspoon pepper, black, ground, to taste
2 tablespoons butter, light
2 tablespoons flour, all purpose

Preparation: In a large saucepan, melt butter over medium heat. Add chopped onions and stir. Add mushrooms and stir. Cook without stirring for about 4 minutes to allow mushrooms to brown. Stir and brown other side for 2 minutes. Add garlic and thyme, stir and cook for 1 to 2 minutes. Add flour and stir well. Cook for about a minute. Slowly add 2 cups of broth, stir and cook over medium low heat for approximately 5 more minutes. Place half of mushroom mixture into a blender and puree. Add puree mixture back to the pan. Add remaining broth, black pepper and half and half and cook for 3 to 4 minutes until heated through and soup has thickened. Serve in bowls while hot. Garnish with chopped parsley and salt and pepper to taste if desired.

Nutrition: Per Serving: 190 calories, 6 g fat, 3.5 g saturated fat, 8 g protein, 26 g carbohydrates, 2 dietary fiber, 310 mg sodium; WW Points plus value 4


Click Here to Print

Miso and Tofu Soup

Miso and Tofu Soup

Miso and Tofu Soup


This is one of our all time favorite soups. It’s filling, but light and delicious!
Serves: 4

Prep Time: 5 minutes

Cooking Time: 5 minutes

Difficulty: Easy
Comments: This is so fast and easy to make, everyone will love it. You can find Miso paste where you buy Tofu in the grocery store and is usually found in a plastic tub or container. Add add sliced mushrooms and chopped bok Choy or spinach if you like. If you can’t find fresh Miso paste, you can use the dry soup packets and follow the package directions, then add tofu and green onions.

Ingredients:

4 tablespoons Miso paste, or if you can’t find it, use Dry Miso Soup Packets
2 cups vegetable broth, reduced sodium
6 green onions , chopped
8 ounces Tofu
1/2 cup water

Preparation: Bring 2 cups of water and the broth to a low boil. Add the tofu. Mix the Miso in a cup with half cup of water. Add the Miso and the green onions and stir. Turn the stove off and place the lid on the pan for 5 minutes before serving. Garnish with additional green onions on top.

Nutrition: Per Serving About: 100 calories, 4 g fat, 0.5 g saturated fat, 8 g protein, 10 g carbohydrates, 3 g dietary fiber, 710 mg sodium

Click here to Print Recipe

Butternut Squash Soup

Butternut Squash Soup

This is a creamy, hearty, low calorie soup with vitamin C, Beta-carotene and antioxidants. Serve with a whole grain roll and or a salad.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients:

1 onion, medium, peeled and chopped
1 teaspoon garlic, minced
1 teaspoon nutmeg, ground
1/2 cup half and half
1 cup vegetable broth, gluten free, reduced sodium
1/4 teaspoon pepper, black, ground
2 pounds butternut squash, peeled and cubed
2 tablespoons creme fraiche or sour cream
chives, as garnish

Preparation: Place onions, squash and vegetable stock in a heavy saucepan. Bring to a boil. Add minced garlic and reduce the heat to medium low. Simmer for approximately 15 to 20 minutes until the squash is soft when pricked with a fork. Use an emulsion blender to puree soup, then stir in half and half (or pour squash mixture into a blender with the half and half and blend until creamy). Return mixture to pan and heat through. Add nutmeg. Serve warm and garnish with chives and creme fraiche or sour cream and chives.

Nutrition: Per Serving Approx.: 150 calories,5 g fat, 3 g saturated fat, 3 g protein,26 g carbohydrates,6 g dietary fiber, 624 mg sodium; WW Points plus value 3

To Print Click Here

Creamy Cauliflower Soup

Creamy Cauliflower Soup

Creamy Cauliflower Soup


Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy
Comments: Love this soup because it’s low calorie, low carb and delicious.

Ingredients:

2 pounds cauliflower, about 1 large head, chopped
1/2 onion(s), medium, chopped
2 cups chicken broth, reduced sodium (or vegetable broth, reduced sodium)
1 cup half and half, fat free
1/2 cup cheese, jack or Mexican blend, reduced fat, about 1 ounce, grated
2 ounces Canadian bacon, minced
2 green onions (or more if you like)
pepper, black

Preparation:

Place broth, cauliflower and onions in a soup pot and bring to a boil over medium high heat. Reduce heat to medium and simmer for 10 minutes or until cauliflower is tender. Place ingredients in a blender with fat free half and half(in batches if necessary) and blend for about 1 minute or until desired consistency. Pour into bowls and garnish with cheese, Canadian bacon and green onions. Top with cracked black pepper if desired.

Nutrition: Per Serving About: 150calories, 3.5 g fat, 1.5 g saturated fat, 12 g protein, 21 g carbohydrates, 5 g dietary fiber, 740 mg sodium; WW Points plus value 4

Click Here to Print

Egg Flower Soup with Shrimp

Egg Flower Soup and Shrimp Soup

Egg Flower Soup and Shrimp Soup


Serves: 4
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Comments: This is a simple and delicious Chinese soup. You can make it more of a main dish by doubling the amount of shrimp or you can substitute thinly sliced boneless chicken pieces instead of shrimp, or tofu and vegetable broth for a vegetarian version. For lower carbs, eliminate the peas.

Ingredients:
6 cups chicken broth, gluten free, reduced sodium (or vegetable broth, reduced sodium)
1 teaspoon corn starch
1 tablespoon soy sauce, gluten free, low sodium
1 teaspoon garlic, minced
1/2 pound shrimp, raw (medium or large)
1 carrot, shredded
1 cup mushrooms, Crimini or button or combo, sliced
2 eggs, large, beaten
1 cup peas, frozen, ( omit for lower carb version)
4 green onions

Preparation: Combine cornstarch and broth in a medium saucepan and whisk together until fully dissolved. Turn heat on to medium and bring to a low boil. Add soy sauce and garlic and stir. Add shredded carrots and sliced mushrooms, stir and cook for about 2 minutes. Add shrimp and cook for 3 minutes. Add peas and stir. Reduce heat to simmer. Slowly pour beaten eggs into soup and stir. Serve in bowls and top with green onions.

Nutrition: Per Serving About: 160 calories, 3.5 g fat, 1 g saturated fat, 0 g trans fat, 20 g protein, 11 g carbohydrates, 3 g dietary fiber, 1210 mg sodium; WW Points Plus value 4

To Print Click Here

Italian Wedding Soup

Italian Wedding Soup

Italian Wedding Soup

Serves: 12

Prep Time: 10 minutes

Cooking Time: 30 minutes

Difficulty: Easy
Comments

The whole family will love this one. The meatballs are made with ground chicken and some turkey sausage, and baking the meatballs lowers the amount of fat that ends up in the soup. You can use any small pasta or eliminate it for fewer calories and carbs, and of course, skip the bread, save it for the kids.
Ingredients

1 pound ground chicken
1 pound sausage, turkey, bulk or casings removed
2 eggs, large
3/4 cup bread crumbs, Italian herb flavored
1/4 cup parmesan cheese, grated
1/4 cup milk, 1% fat
10 cups chicken broth, fat free
1 onion, medium, chopped
4 carrots
4 stalks celery
3 cloves garlic, fresh
1 tablespoon olive oil
1/4 teaspoon Italian seasoning
8 ounces spinach, fresh baby
1/4 cup Parmesan cheese, grated
1 cup pasta, small macaroni or other, dry

Preparation: Preheat oven to 400 degrees. Place first six ingredients in a large bowl. Mix together with your hands until blended. Place parchment paper on rimmed baking sheet (you will need two baking sheets. Roll meatball mixture into small meatballs the size of large marbles. This should make about 4 dozen small meatballs. Place baking sheet(s)in oven and bake for approximately 20 to 25 minutes until cooked through. Meanwhile, heat olive oil in a large soup pot. Add chopped onion, garlic, carrots and celery and cook over medium heat for about 5 minutes. Add broth, pasta and herbs and bring to a boil. Cook for about 5 minutes on a low boil. Add cooked meatballs to soup pot and cook for about 2 minutes. Add spinach and cook for one minute until wilted. Ladle into bowls and top with fresh grated parmesan cheese.

Nutrition: Per Serving About: 260 calories, 10 g fat, 3 g saturated fat, 0 g trans fat, 22 g protein, 18 g carbohydrates, 2 g dietary fiber, 1750 mg sodium; WW Points plus value 6

Click to Print