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.
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Chef Salad

Asian Ginger Salad – Low Calorie and Low Carb

Asian Ginger Salad
This recipe and photo were contributed to The Simple Skillet by Betsey Reid, photographer.

Serves: 6
Prep Time: 10 minutes
Cooking Time: 0 minutes
Difficulty: Easy
Ingredients:

1/4 cup olive oil
2 tablespoons vinegar, rice, seasoned
1 1/2 teaspoons tomato paste
1 tablespoon soy sauce, gluten free, low sodium
1 1/2 teaspoons sugar
1 tablespoon ginger, minced
1 tablespoon celery, chopped
1/2 onion, medium, chopped
2 tablespoons water
1 teaspoon lemon juice
1/8 teaspoon salt
1/8 teaspoon pepper, black, ground
1/2 head lettuce, iceberg, chopped
1 carrot, julienne
1/2 cup cabbage, Napa, chopped
2 tablespoons sesame seeds

Preparation: Make dressing by mixing the oil, vinegar, tomato paste, soy, sugar, ginger, celery, onion, water, lemon juice, salt and pepper. Divide the lettuce, carrot and cabbage among 6 plates and top with dressing. Garnish with sesame seeds.

Nutrition: Per Serving About: 120 calories, 10 g fat, 1.5 g saturated fat, 0 g trans fat, 2 g protein, 6 g carbohydrates, 2 g dietary fiber, 150 mg sodium; WW points plus value 3

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Asian Marinated Flank Steak

Asian Marinated Flank Steak
Comments: This is best marinated overnight. You can cook this on an outdoor grill, or use and indoor stove top grill pan. Remember that steak is often times the higher fat choice of protein, so limit it to once in awhile. Great served over a bed of greens.

Serves: 5
Prep Time: 25 minutes plus overnight for marinating
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients:

1 1/2 pounds steak, flank
3 tablespoons soy sauce, low sodium
1 tablespoons orange juice, or juice of 1 orange
2 tablespoons brown sugar
1 tablespoons sesame oil, dark
1/4 teaspoon pepper, black, ground
4 green onion(s) , chopped
1 tablespoon garlic, bottled minced
1/2 teaspoon ginger, ground

Preparation: Trim the fat from the steak. In a small mixing bowl, mix all of the ingredients other than the steak. Place the steak in a 9 by 13 inch baking dish (or you can marinate in a large zip lock baggie for easier storage in your refrigerator). Pour half of the marinade on top. Poke the steak a few times with a fork to allow better marinating. Turn the meat over and pour the remaining marinade on top. Poke top side with a fork as well. Cover and refrigerate for up to 24 hours. If cooking immediately, allow meat to sit on counter and marinate for at least 15 minutes at room temperature before cooking. Heat a grill pan over medium high heat. There is oil in the marinade, so you should not need to oil the pan. Once the pan is hot, place the steak on the pan and cook for about 2-3 minutes without moving it. Turn the steak over and cook for 2-3 more minutes and remove from the pan onto a plate. Cover with foil and allow to rest before cutting for 5-10 minutes. Slice into thin slices cutting AGAINST the grain and at a slight angle.

Nutrition: Per Serving About: 270 calories, 12 g fat, 3.5 g saturated fat, 30 g protein, 8 g carbohydrates, 1 g dietary fiber, 310 mg sodium; WW Points plus value 7

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Asian Grilled Salmon Salad Recipe

Asian Grilled Salmon Salad

Asian Grilled Salmon Salad


Serves: 4
Prep Time: 10 minutes
Cooking Time: 10 minutes
Difficulty: Easy
Comments: This is a simple and delicious main dish salad and a meal in itself. We use Newman’s Own Low fat Sesame Ginger dressing, but you can use any Asia dressing.

Ingredients:
cooking spray
1 pound salmon, wild, steaks or filet
1/4 teaspoon salt and pepper
1/4 teaspoon pepper, black, ground
4 cups cabbage, Napa, shredded
4 green onions
1/2 cup water chestnuts, sliced
1 carrot, shredded
1 pepper, bell, red, yellow, or green, chopped or julienne
1 cucumber, english, chopped
1 tablespoon cilantro, fresh, chopped
1/4 avocado, Haas or any, peeled and chopped
1 teaspoon sesame seeds, toasted
1/2 cup salad dressing, Newman’s Own Lowfat Sesame Ginger, or other low fat Asian Dressing

Preparation: Cut salmon into 4 equal servings and pat dry with paper towel. Season with salt and pepper. Spray a large non stick skillet with cooking spray and place over medium heat. Place salmon in skillet and cook for about 4 minutes on each side until just cooked through. Remove to a plate to rest. In a bowl, combine cabbage, peppers, cucumbers, carrots, water chestnuts and green onions. Toss with half of salad dressing reserving the other have for serving. Divide cabbage mixture among plates, top with salmon, drizzle with remaining dressing and garnish with cilantro, avocado and sesame seeds.

Nutrition: Per Serving About: 290 calories, 12 g fat, 1.5 g saturated fat, 0 g trans fat, 80 mg cholesterol, 26 g protein, 18 g carbohydrates, 6 g dietary fiber, 530 mg sodium; WW points plus value 7

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Asian Baby Bok Choy w/ Sesame Garlic

Asian Baby Bok Choy

Asian Baby Bok Choy


Serves: 4

Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy
Comments: Simple and nutritious side dish.

Ingredients:

1 pound baby bok choy
2 teaspoons sesame oil, dark
1 teaspoon garlic, bottled minced
Preparation: Slice the bok choy lengthwise into halves or quarters and rinse, pat dry. Heat a large skillet over medium heat. Add sesame oil and the garlic and stir. Add the bok choy and stir fry for about 2 minutes until crisp tender. Remove from the skillet and serve on a plate. Season with salt and pepper or a little low sodium soy sauce if desired.

Nutrition: Per Serving About: 40 calories, 2.5 g fat, 0 g saturated fat, 2 g protein, 3 g carbohydrates, 1 g dietary fiber, 75 mg sodium; WW points plus value 1

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Asparagus with Asian Sesame Dipping Sauce

Asparagus with Asian Dipping Sauce

Asparagus with Asian Dipping Sauce


I have to say, this is a great way to get your kids, husband, guests to eat more vegetables. The dipping sauce is also good with blanched broccoli, green beans, cauliflower or other favorite veggies.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy
Comments: This is a great appetizer or side dish even your kids will love! For Vegan…use a vegannaise and substitute agave nectar for the honey.

Ingredients:

1 pound asparagus, fresh
1/3 cup mayonnaise, light or reduced fat
2 teaspoons sesame oil, dark, or more if desired
2 teaspoons soy sauce, low sodium
2 teaspoons honey or agave nectar
1 teaspoon vinegar, rice, seasoned

Preparation: Clean asparagus and cut tough ends off. Place about 6 cups of water in a large pot. Bring water to a boil and add salt. Drop asparagus into the boiling water and cook for only about 1 minute or so until crisp tender. Remove asparagus and place in a pitcher or large bowl of ice-water to stop the cooking process and retain brightness of color. Drain asparagus, place on a serving platter. For the sauce, mix remaining ingredients and serve in a small bowl next to the asparagus. Chill until ready to serve.

Nutrition: Per Serving (approx): 120 calories,10 g fat,1.5 g saturated fat, 2 g protein, 7 g carbohydrates, 1 g dietary fiber, 250 mg sodium; WW points plus value 3

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Baby Broccoli with Sesame Oyster Sauce

Baby Broccoli with Sesame Oyster Sauce

Baby Broccoli with Sesame Oyster Sauce


Serves: 4
Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy
Comments: Chinese broccoli is best in this recipe but sometimes difficult to find in certain areas, so use baby broccoli or broccoli rabe instead. To make it vegetarian, replace the oyster sauce with a little soy sauce.

Ingredients:

3/4 pound broccoli rabe
2 teaspoons sesame oil, dark
1 tablespoon oyster sauce
1 teaspoon garlic, bottled minced
1 teaspoon vinegar, rice, seasoned

Preparation: Heat a large skillet over medium heat. Add sesame oil. Add broccoli and stir. Cook for about 2 minutes until crisp tender. Add garlic, vinegar and oyster sauce. Stir and cook for 1 minute and serve.

Nutrition: Per Serving About: 50 calories, 3 g fat, 0 g saturated fat, 0 g trans fat, 4 g protein, 4 g carbohydrates, 3 g dietary fiber, 170 mg sodium; WW points plus value 1

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