Asian Style Chicken and Broccoli

Serves 4

Estimated Calories per serving: 285

Fat Grams: 5

Ingredients:

4 cups broccoli, cut into pieces

4 split boneless, skinless chicken breasts, cut into bite sized pieces

1 teaspoon oil

2 cloves garlic, minced

½ cup teriyaki sauce

¼ cup hoisin sauce

1 Tablespoon hot chili sauce

Directions:

1. Add a couple of tablespoons of water to the broccoli in a microwave safe bowl and microwave for 2 – 3 minutes.  Strain water out of broccoli and set aside.
2. Heat pan on medium hit heat, add oil to pan and sauté chicken until browned and cooked through.  Add cooked chicken to broccoli, cover and set aside.
3. Add garlic to pan and cook for 1 minutes.  Add teriyaki sauce, hoisin sauce and chili sauce and cook until bubbly.
4. Add chicken and broccoli and stir until heated through.
5. Remove from pan and serve hot with rice, rice noodles or riced cauliflower.

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Braised Pork Tenderloin with Guinness BBQ Sauce

This is an Asian style BBQ that reads a little strange when you see it but it’s worth trying.  My family thought it was really good and has a flavor that is very similar to the BBQ ribs you would get at a Chinese restaurant.

Braised Pork Tenderloin with Guinness BBQ Sauce

Serves 4

Prep Time: 5 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 270                      Fat = 4 grams                        Points: 5

Ingredients:

1 pound bones pork tenderloin

Salt and pepper

2 cloves garlic – minced

1 12-ounce bottle of Guinness stout

¼ cup brown sugar

1 cup diced canned tomatoes

¼ cup hoisin sauce (in the Asian section of grocery stores)

1 tablespoon corn starch

2 tablespoons water

Directions:

1. Heat a skillet on medium high heat and coat with cooking spray.  Season pork with salt and pepper and add to skillet.  Brown for about 5 minutes on each side.  Remove pork and cover.
2. Add garlic to skillet and sauté for 1 minute.  Add Guinness, brown sugar, tomatoes and hoisin sauce.  Cook until mixture reaches a boil then lower the heat and add back the pork.  Cover and simmer for 20 minutes.
3. Remove pork from skillet and cut into thick slices; cover and set aside.
4. In a small bowl, combine corn starch and water then add to skillet with sauce.  Cook until mixture is thick and bubbly, stirring constantly.
5. Add pork back to skillet to coat with sauce.  Spoon pork and sauce onto a platter and serve.

Korean Chicken BBQ

Korean Chicken BBQ

Korean Chicken BBQ

Serves 4

Prep Time: 45 minutes

Cook Time: 20 minutes

Estimated Values per Serving:

Calories: 195                        Fat: 5 grams                          Points: 4

Ingredients:

1 pound boneless/skinless chicken breasts

2 tablespoons sugar

4 tablespoons soy sauce

4 tablespoons minced green onions

2 teaspoons minced garlic

1 teaspoon minced ginger

Dash of pepper

1 tablespoon toasted sesame seeds

1 tablespoon sake (or white wine)

1 tablespoon sesame oil

Directions:

1. Cut chicken breasts half so that they are half the width.
2. In a medium bowl, whisk together sugar, soy sauce, green onions, garlic, ginger, pepper, sesame seeds, sake and sesame oil.
3. Pour marinade over chicken and let stand for 20 – 50 minutes.
4. Heat a large grill pan on high heat and spray with cooking spray.  Add chicken breast meat and grill for 5 – 7 minutes on each side until cooked.
5. Serve hot.

Visiting Friends…

We are going to a friend’s house tonight for dinner and I am bringing an appetizer.   I made this a few times last summer and friends really enjoyed it.  Also, kids like this because it’s “food on a stick” which is always a hit.

Chicken Skewers with Spicy Peanut Sauce

Serves 8

Prep time: 15 minutes

Marinating time: overnight

Cook time: 15 minutes

Estimates Values per serving:

Calories = 200                                              Fat = 5 grams

Marinade Ingredients:

2 cloves garlic – minced

2 tablespoons Hoisin sauce

2 tablespoons soy sauce

2 tablespoons brown sugar

½ cup rice wine vinegar

1 tablespoon chili garlic sauce

2 tablespoons lime juice

1 teaspoon fresh ginger – minced

½ cup fresh cilantro – finely chopped

2 pounds boneless skinless chicken breasts – cut lengthwise into 1-inch wide strips

Skewers (about 20 – 25)

1 recipe spicy peanut sauce (recipe below)

Chicken Directions:

1. In a bowl, whisk together garlic, hoisin sauce, soy sauce, brown sugar, vinegar, chili sauce, lime juice, ginger and cilantro.  Add chicken to bowl, cover and let marinate overnight. 
2. Remove chicken strips from marinade and  skewer
3. Working in batches, grill chicken skewers for about 5 – 7 minutes or until completely cooked. 

Spicy Peanut Sauce Ingredients:

½ package (4 ounces) low fat cream cheese – cubed

½ package (4 ounces) fat free cream cheese – cubed

½ cup skim milk

3 tablespoons peanut butter

2 tablespoons brown sugar

1 teaspoon soy sauce

1/8 teaspoon cayenne pepper

Directions:

1. Combine all ingredients in small saucepan.
2. Heat on low, stirring, until all ingredients are melted and mixture is smooth.

Memorial Day Weekend Entertaining – Part III of IV

Tonight’s recipes include Cucumber Yogurt Dip with grilled Flat bread and

Asian Marinated Grilled Steak.

Enjoy your BBQ while keeping weight management goals in check!

Cucumber Yogurt Dip

Prep time: 10 minutes

Refrigeration: overnight

Estimated values per serving:

Calories = 124                                              Fat = 3 grams

Serves 8

Ingredients:

½ European cucumber – seeded and grated

4 ounces low fat cream cheese – softened

½ cup fat free Greek yogurt

2 cloves garlic – minced

Salt to taste

4 Large pita breads

1. Remove excess water from cucumber by placing it in a double layer of paper towels.  Twist the ends of the paper towel over the sink to allow the cucumber water to drain.
2. In a bowl, fold in the cucumber, cream cheese, yogurt, garlic and salt.
3. Cover and refrigerate for at least 1 hour (or overnight).
4. 5 minutes before serving, grill pita bread on the BBQ, cut into 8 wedges per pita and serve with chilled cucumber dip.

NOTE: if you cannot find flatbread, pita bread works just as well.

Asian Marinated Grilled Steak

Serves 6

Prep time: 10 minutes + overnight marinating

Cook time: 10 – 15 minutes

Estimated values per serving:

Calories = 340                                              Fat = 8 grams

Ingredients:

1/3 cup soy sauce

1 cup rice wine vinegar

3 tablespoons brown sugar

½ teaspoon liquid smoke

1 clove garlic – minced

¼ cup scallions – chopped

2 tablespoons ginger – minced

¼ teaspoon red pepper flakes

1 tablespoon toasted sesame seeds

2 pounds London broil

1 tablespoon corn starch

Directions:

1. Whisk soy sauce, oil, vinegar and sugar in a bowl to dissolve sugar.  Add liquid smoke, garlic, scallions, ginger, red pepper flakes, and sesame seeds.  Combine with steak, cover bowl with wrap and marinate overnight.
2. Remove steak from bowl and reserve marinade.
3. Grill steak for about 7 minutes on each side or until cooked to your liking.
4. Transfer marinade to a sauce pot, whisk in cornstarch and cook on medium heat until thick and bubbly, stirring constantly (about 5 minutes).
5. Cut steak across the grain and pour cooked marinade on top or serve on the side.

So easy that you just have to try it…

Asian Style Vegetables

This vegetable side dish is so quick and easy that you can make it at the last minute without any planning.  The best part is that if you need to make this as a main dish, take out some chicken breasts or shrimp, sauté them and just toss with the sauce and vegetables.  You’ll have a complete dinner in 15 minutes.

Asian Style Vegetables

Serves 4

Prep time: 2 minutes

Cook time: 10 minutes

Estimated Values preserving

Calories = 130                                              Fat = 4 grams

Ingredients:

1 clove garlic – minced

½ cup soy sauce

¼ cup rice wine vinegar

2 tablespoons brown sugar

Juice of ½ lime

1 teaspoon cornstarch

1 tablespoon fresh grated ginger root

Pinch of cayenne pepper (optional)

1 tablespoon toasted sesame seeds

2 12-ounce bags of frozen Asian style vegetables

Directions:

1. Place frozen vegetables in a microwave safe bowl (or keep in steam bag if using) and heat for 5 minutes (each bag).
2. While vegetables are heating, combine garlic, soy sauce, vinegar, brown sugar, lime juice, cornstarch, ginger and pepper (if using) in a small pot.  Set pot on stovetop on high heat and cook until thickened and bubbly, stirring frequently.
3. Remove vegetables from microwave and stir in sauce.  Top vegetables with sesame seeds and serve hot.