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).
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Chef Salad

Edamame w/ Sesame Soy Sauce

Edamame w Sesame Soy Sauce
Comments: Edamame soy beans are rich in protein, packed with nutrients and these are very tasty.
Serves: 4
Prep Time: 15 minutes
Cooking Time: 12 minutes
Difficulty: Easy

Ingredients:

12 ounces edamame, shelled, frozen
1 tablespoon soy sauce, low sodium
2 green onions , minced
dash pepper, black, ground
1 1/2 teaspoons sesame oil, dark
dash hot pepper sauce
2 tablespoons parsley, fresh, chopped

Preparation: In a medium saucepan, place one half cup water and the edamame, and soy sauce. Bring to boil while stirring occasionally. Reduce heat and simmer for 10-12 minutes or until the beans are tender and the liquid has evaporated. If there is any remaining liquid continue to cook until it is gone. Remove pan from heat. Stir in the oil, green onions, pepper and hot sauce (if desired). Garnish with chopped parsley.

Nutrition: Per Serving About: 130 calories, 5 g fat, 0 g saturated fat, 0 g trans fat, 9 g protein, 11 g carbohydrates, 5 g dietary fiber, 135 mg sodium; WW Points Plus value 3

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iPhone/iPad app w/ easy to browse recipes/photos/nutrition and custom grocery list $3.99 at the Apple iTunes Store.
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Low Calorie – Cucumber & Sesame Salad

Cucmber Salad with Sesame
Comments: One of our favorites, low in calories and carbs and very filling. Recipe courtesy of Betsy Reid, Photographer.
Serves: 6
Prep Time: 15 minutes
Cooking Time: none
Difficulty: Easy

Ingredients:

2 cucumbers, seeded and sliced
2 green onions , chopped
3 tablespoons vinegar, rice, seasoned
2 teaspoons sesame oil, dark
2 teaspoons honey
1/2 teaspoon salt
1 1/2 tablespoons sesame seeds, toasted

Preparation: In a large bowl, combine all ingredients. Serve.

Nutrition: Per Serving About: 50 calories, 2.5 g fat, 0 g saturated fat, 0 g trans fat, 2 g protein, 6 g carbohydrates, 1 g dietary fiber, 200 mg sodium; WW Points Plus value 1

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iPhone/iPad app w/ easy to browse recipes/photos/nutrition and custom grocery list $2.99 at the Apple iTunes Store.
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Greek Salad By Maryann

Greek Salad By Maryanne
Serves: 6

Prep Time: 10 minutes

Cooking Time: 0 minutes

Difficulty: Easy
Comments

To lower the calories and fat, use a low fat vinaigrette instead of the olive oil and vinegar below.
Ingredients:

3 cucumbers, chopped
3 tomatoes, medium, chopped
1/3 cup olive oil, extra virgin
1/4 cup vinegar, balsamic
1/3 cup cheese, feta, reduced fat such as Athens
1 tablespoon oregano, dried leaves
1/4 cup kalamata olives, chopped
1/4 teaspoon pepper, black, ground
1/8 teaspoon salt

Preparation: Mix all ingredients together and serve.

Nutrition: Per Serving About: 190 calories, 16 g fat, 2.5 g saturated fat, 0 g trans fat, 3 g protein, 10 g carbohydrates, 2 g dietary fiber, 290 mg sodium; WW Points Plus value 5

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iPhone/iPad app w/ easy to browse recipes/photos/nutrition and custom grocery list $3.99 at the Apple iTunes Store.
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You May Also Like:
Almond and Cheese Stuffed Chicken Grilled Fish with Cilantro Chile Cream Sauce Caprese Chicken with Spinach

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

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Lemony Chicken w/ Baby Spinach – Low Calorie and Low Carb Recipe

Lemony Chicken

Delicious with a light sauce made from white wine and chicken broth, there isn’t really any lemon in the recipe, just the garnish which is optional.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients:

1 1/2 pounds chicken breast, boneless and skinless
1/3 cup flour, all purpose
1 tablespoon olive oil
1 tablespoon butter, light
1/2 cups wine, white, dry
1/2 cups chicken broth, reduced sodium (or vegetable broth, reduced sodium)
1 teaspoon garlic salt
1 teaspoon Italian seasoning
1/2 teaspoon pepper, black, ground
4 cups spinach, fresh baby

Preparation: Add flour and pepper to baking pan or plate for dredging. Pound chicken with meat mallet to flatten slightly. Add oil and butter to a large skillet melt butter over medium heat. Dredge chicken in flour mixture and shake off excess. Add chicken to skillet and cook for approx 3 minutes each side until lightly browned. Add wine, broth, garlic salt, and Italian seasoning to skillet and cook on medium high heat for approx. 5 minutes or until sauce is reduced, thickened and chicken is thoroughly cooked. Remove chicken and add spinach to skillet. Cook spinach a minute or two until wilted. Pour sauce and spinach over chicken and serve.

Nutrition: Per Serving About: 270 calories, 9 g fat, 3 g saturated fat, 29 g protein, 10 g carbohydrates, 1 g dietary fiber, 450 mg sodium; WW Points Plus value 6

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Couscous with Zucchini and Mushrooms

Couscous with Zucchini and Mushrooms
Serves: 6 as a side dish
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy
Comments: This is a simple side dish that cooks quickly and a good way to eat some vegetables. You can use broth instead of water for extra flavor.
Ingredients:

1 cup couscous, whole wheat, dry
1 cup water
1 tablespoon olive oil
1/4 onion, chopped
1 teaspoon garlic, bottled minced
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
1 pound zucchini
8 ounces mushrooms, Crimini or button or combo, sliced

Preparation: Heat olive oil in a medium sauce pan over medium heat. Add onion and garlic and stir. Add mushrooms and cook for 2 to 3 minutes. Cut zucchini in half lengthwise and slice in quarter inch thick slices. Add zucchini to pan and stir, cooking for about 1 minute. Add salt, pepper and water and bring to a boil. Once boiling, add couscous and stir. Cover and remove from heat. Allow to sit with cover on for 5 minutes. Fluff with a fork and serve.

Nutrition: Per Serving About: 110 calories, 2.5 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 6 g protein, 19 g carbohydrates, 4 g dietary fiber, 200 mg sodium, WW Points Plus Value 3

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