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PERSISTENCEMIMI Posts: 13,928
5/20/19 8:56 P

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Bok Choy Recipe

Chinese grocery stores have the best lowest price on Bok Choy
The Baby Bok Choy is sweeter than the regular one

I saw somewhere this recipe and it's great!
Use about 1 pound

Wash the Baby Boy Choy and divide each piece in half, by length.
Boil water and cook it for 1 minute.

Pour over this sauce. (mix all ingredients together first, and cook it for 30 seconds, just to warm it))

1 tablespoon Oyster sauce
1 teaspoon sugar
1 tablespoon cooking oil
1 tablespoon water

Enjoy


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PERSISTENCEMIMI Posts: 13,928
12/21/16 9:52 P

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I made this recipe and it's delicious!
Instead of lemon juice I used a little more soy sauce.


Chicken w/Lemon Sauce

My Recipes

Source Chicken book

Ingredients

Optional stir-fry vegetables
2 Whole boneless chicken breasts
2 tbsp Butter
1 tbsp Olive Oil
1 Garlic clove, peeled and sliced
1 1/2 cups Chicken Stock, heated
1 tbsp Corn starch
2 tbsp Cold water
1 tsp Soy Sauce
1 tsp Grated lemon zest
Juice of 1 1/2 lemons
Salt & Pepper

Directions

1) Stir chicken and cut in strips about 1/2 in. wide. Heat half of butter and half of oil in wok or large frying pan over high heat. Add half of chicken and season well. Stir-fry 3 to 4 minutes over high heat. Remove chicken and set aside.
2) Heat remaining butter and oil in wok. Add remaining chicken to hot pan and repeat cooking process. Set aside with first batch of cooked chicken.
3) Add garlic to wok and stir-fry 20 seconds. Pour in lemon juice and chicken stock; cook 2 to 3 minutes over high heat.
4) Dilute cornstarch in cold water; stir into sauce. Add soy sauce, season and mix well.
5) Return chicken to sauce in pan and stir in lemon zest. Simmer 1 minute and serve with steamed rice.





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PERSISTENCEMIMI Posts: 13,928
9/23/15 2:14 P

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Spicy Asian Chicken Thighs.
Courtesy of WW recipe review board

1 package of skinless chicken thighs
1 c. Honey BBQ sauce
1 T. soy sauce
1 T. sriracha
1 t. powdered ginger
3 cloves of garlic
S&P

Place chicken in crockpot. Mix sauce ingredients together and pour over chicken. Cook according to your crockpot.

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PERSISTENCEMIMI Posts: 13,928
12/7/13 6:12 P

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General Tso's Chicken with Spiced Sesame Rice HEALTHY VERSION
Recipe courtesy Ching-He Huang
Total Time:
30 min
Prep:
15 min
|
Inactive Prep:
--
|
Cook:
15 min
Level:
Easy
Yield:
2 to 4 servings
INGREDIENTS
• CHICKEN:
• 1 pound boneless skinless chicken thighs, cut into 1/2-inch cubes
• Pinch sea salt
• Pinch freshly ground white pepper
• 1 heaping tablespoon cornstarch
•
• SWEET SAUCE:
• 2 tablespoons Chinese yellow bean paste or yellow miso
• 2 tablespoons light soy sauce
• 1 tablespoon chili sauce
• 1 tablespoon tomato paste
• 1 tablespoon rice vinegar
• 1 teaspoon light brown sugar or honey
• 1/4 teaspoon dark soy sauce
•
• STIR-FRY:
• 1 tablespoon peanut or vegetable oil
• 4 whole dried Sichuan or arbol chiles
• 1 clove garlic, peeled and crushed, left whole
• 1/2 medium white onion, chunked into 1/2-inch pieces
• 1/2 cup peanuts, toasted and chopped, optional
• 1 tablespoon Shaoshing rice wine or dry sherry
• 1 large red pepper, chunked into 1-inch squares
• 4 scallions, chopped into 1-inch pieces
•
• 6 cups white jasmine rice, cooked, for serving
• 1 tablespoon toasted sesame seeds, for garnish
• Ground chili powder or cayenne pepper, for sprinkling
DIRECTIONS
For the chicken: Sprinkle the chicken with the salt and white pepper in a large bowl. Add the cornstarch and mix well.

For the sweet sauce: Stir together the bean paste, light soy, chili sauce, tomato paste, vinegar, brown sugar and dark soy in a large bowl until combined and set aside.

For the stir-fry: Heat a wok over high heat until it starts to smoke. Pour in the peanut oil, and then stir-fry the chiles and garlic for a few seconds. Toss in the onions and stir-fry, about 1 minute. Then add the chicken and stir-fry for about 2 minutes. As the chicken starts to
Printable Area
Page 2 of 2
General Tso's Chicken with Spiced Sesame Rice (cont.)
DIRECTIONS (CONT.)
turn opaque, add the peanuts, if using, and rice wine. Cook for another 3 minutes, and then pour in the sweet sauce.

Add the red pepper and cook the chicken in the sauce until cooked through and the sauce has reduced and become slightly sticky with a thicker consistency, about 2 minutes. Add the scallions and cook, tossing, about 30 seconds. Transfer the chicken to a serving platter.

Serve immediately with rice sprinkled with sesame seeds and chili powder.





Edited by: PERSISTENCEMIMI at: 1/31/2014 (15:20)
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PERSISTENCEMIMI Posts: 13,928
6/5/12 5:24 P

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ttt

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PERSISTENCEMIMI Posts: 13,928
10/8/11 8:55 P

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Easy Chinese cooking is a new cooking show on the cooking channel.
Everything Ching He-Huang cooks looks so easy to make.

Ching He-Huang brings her skills to Chinatown's Wok Shop where she shows us how to pick out, season and clean a wok. After sharing a meal with the shop's legendary owner, she heads to the Berkeley Bowl grocery store to pick up Chinese ingredient basics and whip up more quick dishes in her brand new wok. Recipes: Ginger, Grated Carrot, Sesame Green Beans, Three Cup Chicken, Vegetable Lettuce Wraps, Yangzhou Fried Rice

recipes in this episode

1. Ginger, Carrot and Sesame Green Beans
2. Three Cup Chicken with Garlic Spinach
3. Vegetable Lettuce Wraps (Sin Cai Bao)
4. Yangzhou Fried Rice

Here is the link

www.cookingchanneltv.com/easy-chines
e-
san-francisco/wok-skills-and-simple-R>stir-fries/index.html










Edited by: PERSISTENCEMIMI at: 10/8/2011 (21:02)
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PERSISTENCEMIMI Posts: 13,928
7/24/10 10:40 P

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Chop Suey

A recipe from IRISHEI recipe collection in Spark People. Thank you


recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=1469649







Edited by: PERSISTENCEMIMI at: 2/11/2011 (22:58)
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PERSISTENCEMIMI Posts: 13,928
1/26/10 1:54 P

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Ground Chicken Lettuce Wraps
By Emeril Lagasse


www.cookingchanneltv.com/recipes/eme
ri
l-lagasse/ground-chicken-lettuce-wraR>ps-recipe/index.html




Edited by: PERSISTENCEMIMI at: 12/11/2010 (18:29)
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PERSISTENCEMIMI Posts: 13,928
12/26/09 12:33 P

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Chicken Thighs in Coconut milk, sweet Chili sauce and ginger.

Wow! This is so superb!
So easy to make!
Great for company!
Wow! The suace is incredible!
* I'll try to freeze some of it and check how it taste after thawing and re-heating)
* Some ingredients here are high in calories but the sauce is mostly to flavor the chicken while cooking. I'll probably use only 2-3 tablespoons of the suace over my chicken.
* I'll not use the hot pepper because the sweet chili sauce is pretty hot.
* I'll buy the SMALL skinless, bonless chicken thights only in Trader Joe's, Costco or the market.
I'll buy regular coconut milk and NOT the light can.

Ingredients

1/2 cup olive oil ( I used only 2 tablespoon or even less)
2 pounds chicken thighs, SKINLESS and BONELESS (I used 3 pounds for this recipe)
1 - 13.5 ounces can of coconut milk ( I did not use the light one. I'll try it next time with light coconut milk)
Chopped cilantro (optional)
1 TBS. fresh ginger, peeled and minced
1 hot pepper, seeded and chopped ( I do not use it)
6 cloves of garlic, minced
2/3 cup sweet chilli sauce (wonderful!!!)
1 TBS. teriyaki or soya sauce
Salt and fresh grounded black pepper (I do not use the salt, because there is enough salt in the other ingredients)

1. Heat the oil in a wide pot of a large pan and saute the chicken until golden color(on both sides).
Add all the other ingredients and stir together.
2. Bring to a boil, cover, lower the heat and cook (covered) until the chicken is ready and the sauce is thicker. (I cooked it for 1 hour and sometimes longer).
If the sauce is not thick enough, take out the chicken thighs and on high heat cook the sauce untill it becomes thicker.
Taste again and adjust the seasoning, if needed.
Serve with cilantro over it.

Absolutely delicious!

emoticon emoticon






Edited by: PERSISTENCEMIMI at: 10/15/2011 (16:49)
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PERSISTENCEMIMI Posts: 13,928
10/24/09 7:28 A

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Egg Fu Fighting (Young)

www.hungry-girl.com/chew/chewdetails
.p
hp?isid=1892




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PERSISTENCEMIMI Posts: 13,928
10/21/09 8:08 A

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ASIAN BEEF AND NOODLES
Posted by quiltingbarbie
Serves 4

Prepared this tonight for dinner. Have had this recipe from my sister for years but lost it until recently. Quick and easy!! Sorry, no NI on this one.

1 pound lean ground beef or turkey
2 packages (3 ounces each) Oriental ramen noodles, crumbled
2 ฝ cups water
2 cups frozen broccoli stir-fry vegetables
ผ teaspoon ground ginger
2 teaspoons low-sodium soy sauce
2 Tablespoons thinly sliced green onions

In a large skillet, cook beef over medium heat for 4-5 minutes or until no longer pink; drain. Add the contents of one ramen noodle flavoring packet; stir until dissolved. Remove beef and keep warm.

In the same skillet, combine the water, vegetables, ginger noodles, soy sauce and the remaining flavoring packet. Bring to a boil. Reduce heat, cover and simmer for 3-4 minutes or until noodles are tender, stirring occasionally. Return beef to the pan; cook for 2-3 minutes or until heated through. Stir in green onions.

Makes 4 servings


QB's note: This is a recipe kids would love, you could add the veggies they love instead of the frozen ones listed--just steam them a little first.



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PERSISTENCEMIMI Posts: 13,928
10/21/09 8:06 A

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Chinese Chicken Salad
Posted by donnaellie

1 16 oz. bag broccoli slaw
12 oz. cooked chicken breast, chopped or shredded
1 cup canned orange segments, drained and chopped
1 cup chopped scallions
3/4 cup sliced almonds
1/2 cup Newman's low fat sesame ginger dressing
Mix in large bowl. Refrigerate for 2 hours. Stir well and serve.

Made this today. Couldn't even wait to refrigerate it-so good!!



Edited by: PERSISTENCEMIMI at: 10/21/2009 (08:07)
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PERSISTENCEMIMI Posts: 13,928
8/31/09 8:43 P

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Chinese decorated eggs (for eating)

I tasted these eggs and they had such a gorgious design and tasted really good. My friend gave me the recipe.

Ingredients

6 Eggs (or as many or few as you like)
2-3 black tea bags
2-3 star anis
1 cinnamon stick
2-3 tablespoons soy sauce

Directions

Boil the eggs in water until hard and cooked well.
Crack them two at a time together. Leave the peel on. Throw away the water.
Put boiled eggs in other water. Bring to a boil. Add the tea bags, star anise, cinnamon and soy sauce and simmer on low for 4 hours or more.
You get a fabulus design!





Edited by: PERSISTENCEMIMI at: 12/23/2009 (18:05)
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PERSISTENCEMIMI Posts: 13,928
7/30/09 8:53 P

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Healthy Tofu Recipes


www.eatingwell.com/recipes/collectio
ns
/healthy_tofu_recipes.html






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PERSISTENCEMIMI Posts: 13,928
7/30/09 8:49 P

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Hoisin-Braised Tempeh and Chinese vegetables



www.vegetariantimes.com/recipes/9272






Edited by: PERSISTENCEMIMI at: 7/30/2009 (20:52)
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PERSISTENCEMIMI Posts: 13,928
5/28/09 1:55 P

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Asian Slow Cooker Chicken
Posted by NORTRIEW92

1 18 oz. jar peach preserves
1 envelope onion soup mix
1 1/2 c. Asian toasted sesame low fat dressing
5 - 6 chicken breasts

Place all ingredients in slow cooker and cook until chicken is done. If the gravy is a little thick, add chicken broth. Serve over rice.



Edited by: PERSISTENCEMIMI at: 6/30/2009 (19:21)
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PERSISTENCEMIMI Posts: 13,928
2/12/09 6:50 P

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Chinese stir-fry with cabbage, carrots and broccoli
Posted by Barbara. Thank you.

www.foodfit.com/recipes/recipe.asp?r
id
=26&ic=6035


Edited by: PERSISTENCEMIMI at: 2/12/2009 (18:51)
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DAFFODILS_FOR_U Posts: 294
1/28/09 10:26 A

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any recipe for soups

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PERSISTENCEMIMI Posts: 13,928
1/5/09 7:10 P

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Asian-Inspired Zero POINTS-Value Soup
Posted by FITJESS525

Makes 12 servings
Serving Size: about 1 cup

Ingredients
2 cups bok choy, chopped
2 cups Chinese cabbage, chopped
3 cloves garlic, minced
ผ cup fresh ginger root, thinly sliced and julienned
1 cup oyster mushrooms
2 cups scallions, chopped
1 cup canned water chestnuts, sliced (8 oz can)
ฝ cup red bell pepper, thinly sliced
ผ tsp red pepper flakes
6 cups vegetable broth
1 cup alpha sprouts
2 cups snow peas, stringed
2 Tbsp low-sodium soy sauce
ฝ cup cilantro, finely chopped
Instructions
Put bok choy, Chinese cabbage, garlic, ginger root, oyster mushrooms, scallions, water chestnuts, red bell pepper, red pepper flakes and vegetable broth into a large soup pot. Cover and bring to a boil over high heat. Reduce heat to low and simmer, partly covered, for about 10 minutes. Toss in alpha sprouts and snow peas during the last 3 to 4 minutes of simmering.

Add soy sauce and cilantro. Serve.



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PERSISTENCEMIMI Posts: 13,928
10/28/08 8:11 A

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Egg Fu Yung Recipes

I'll use a bag of frozen oriental vegetable mix, cooked according to package directions instead of the vegetables mentioned in these recipes.

www.foodnetwork.com/recipes/emeril-l
ag
asse/egg-fu-yung-recipe/index.html


Egg Fu Yung sauce 1
www.recipezaar.com/20542

Egg Fu Yung sauce 2
www.recipezaar.com/20716

1,894 Egg Fu Yung Recipes (nutrition information is included for each recipe)
www.recipezaar.com/recipes.php?s_typ
e=
%2Frecipes.php&q=Egg+fu+yung+recipesR>&Search=Search




Edited by: PERSISTENCEMIMI at: 10/28/2008 (08:34)
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PERSISTENCEMIMI Posts: 13,928
10/21/08 8:54 A

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Video: How to make Low-Fat Asian Crockpot Chicken


video.about.com/lowfatcooking/Low-Fa
t-
Asian-Crockpot-Chicken.htm


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PERSISTENCEMIMI Posts: 13,928
9/21/08 2:29 P

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Chinese Cabbage, Carrots and Broccoli Stir Fry
Posted by Barbara (BBTHOM1)
Thank you!


www.foodfit.com/recipes/recipe.asp?r
id
=1168


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Fitness Minutes: (640)
Posts: 2,008
9/4/08 1:06 P

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Link to chinese foods with points fro DWL.com

www.dwlz.com/WWinfo/chinese2.html

Check these out BEFORE leaving to eat at your favorite Chinese/Asian resturant.

WOW!!!!Beef with Broccoli, 16 oz (650 cal/30 g fat/31 g carbs) 15.5

Barb


"With the new day comes new strength and new thoughts." ~Eleanor Roosevelt
A day without a smile is like a day without sunshine****


♥ธ.•*จ)♥ -:ฆ:- ♥~**♥~.•*ดจ ) ♥
♥Your Sparkfriend Barbara.♥*จ)♥
.•*ดจ )♥ ธ.•*จ) ♥-:ฆ:- ♥ธ.•*จ) ♥



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MRSGABS Posts: 14
6/30/08 4:41 P

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WOW I hope you are VERY proud of yourself for losing all that weight and for keeping it off!!! You go girl! Keep up the GREAT work!

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PERSISTENCEMIMI Posts: 13,928
6/30/08 3:14 P

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Chinese noodle soup

This is an autentic Chinese noddle soup I got from my friend. So delicious and light!

Ingredients

2 packages Chinese noodle soup package with dry vegetables and no oil (but use only ONE soup base powder)
Fresh spinach
Optional:
Egg
romain lettuce
scallions
Cooked meat
Cooked Chinese cabbage


Directions

Bring water to a boil. First add the packages and simmer for 3 minutes.
Add the noodles and cook couple of minutes before you add the spinach.
Then add the spinach and cook couple minutes.
At the end add the egg that you wisk first, if you wish.
Then add scallions, cooked meat, cooked Chinese cabbage, if you wish.




Edited by: PERSISTENCEMIMI at: 12/23/2009 (18:11)
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PERSISTENCEMIMI Posts: 13,928
6/17/08 4:04 P

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Asian mandarin chicken - Recipezaar
SERVES 4

Ingredients

2 teaspoons dark sesame oil
4 (4 ounce) boneless skinless chicken breast halves
1/2 teaspoon salt
1/4 teaspoon black pepper
1 (11 ounce) can mandarin oranges in light syrup, undrained
1/2 cup chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 teaspoon minced garlic, bottled or fresh
1/2 cup chicken broth
1 tablespoon soy sauce
2 tablespoons cornstarch

Directions

1. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 4 minutes on each side or until browned.
2. While chicken cooks, drain oranges in a colander over a bowl, reserving 2 tablespoons liquid. Add oranges, 2 tablespoons liquid, onions, jalapeno, and garlic to pan. Reduce heat; simmer 2 minutes. Combine broth, soy sauce, and cornstarch; add to pan. Bring to a boil; cook 1 minute or until slightly thickened.



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MRSGABS Posts: 14
6/9/08 7:31 A

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Thanks so much for the websites & for replying so quickly! Good Luck & have a great day!

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PERSISTENCEMIMI Posts: 13,928
6/8/08 9:49 P

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I've never made duck sauce, but here are some ideas.
I hope it helps.

allrecipes.com/Recipe/Duck-Sauce/Det
ai
l.aspx


www.organicauthority.com/organic-foo
d-
recipes/main-courses/moms-best-duck-R>recipe-ever-roast-organic-duck-serve
d-
with-an-orange-cointreau-sauce.html


www.cooks.com/rec/view/0,1618,146176
-2
29197,00.html


Edited by: PERSISTENCEMIMI at: 6/8/2008 (21:55)
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MRSGABS Posts: 14
6/8/08 6:55 P

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Does anyone know how to make a really good Duck Sauce?

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PERSISTENCEMIMI Posts: 13,928
5/27/08 6:43 A

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Asian Noodle Salad
adapted from Jamie Oliver
SALAD INGREDIENTS:

1 packages linguine noodles, cooked, rinsed, and cooled
1/2 to 1 head sliced Napa cabbage
1/2 to 1 head sliced purple cabbage
1/2 to 1 bag baby spinach
1 red bell pepper, sliced thin
1 yellow bell pepper, sliced thin
1 orange bell pepper, sliced thin (if available)
1 small bag bean sprouts (also called “mung bean sprouts”)
3 sliced scallions
3 peeled, sliced cucumbers
LOTS of chopped cilantro—(I used one bunch)
1 can whole cashews, lightly toasted in skillet (I omitted the cashews)

DRESSING:

Juice of 1 lime
8 tablespoons olive oil
2 tablespoons sesame oil
6 tablespoons soy sauce
1/3 cup brown sugar
3 tablespoons fresh ginger, chopped
2 cloves chopped garlic
2 hot peppers or jalapenos, chopped
More chopped cilantro—(I used 1/2 of a bunch)

Mix together salad ingredients. Whisk (I put mine in the blender) together dressing ingredients and pour over salad. Mix with tongs or hands and serve on platter.
*Dressing keeps up to three days before serving, WITHOUT cilantro.



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Teriyaki Sticky Chicken

Can also be made in the crockpot

4 (4 oz.) Skinless, Boneless Chicken Breasts
1/2 Cup Ketchup
3 Tablespoons Brown Sugar
2 Tablespoons Lite Teriyaki Sauce
1 teaspoon Dry Mustard
2 cloves garlic crushed

Preheat oven to 350 degrees. In a small bowl, combine the ketchup, brown sugar, teriyaki sauce and mustard. Spray and 8X8 inch baking dish with non-stick cooking spray. Place 1/2 of the sauce into the bottom of the baking dish. Place the chicken breasts on top of the sauce and cover the chicken with the remaining sauce. Bake uncovered for 40 minutes, or until the chicken is done and the sauce has thickened. Divide any sauce that is in the dish evenly over each piece of chicken. Serve with rice for additional points.

Serves: 4
Per Serving: 201 Calories; 3g Fat (13.9% calories from fat); 26g Protein; 18g Carbohydrate; trace Dietary Fiber; 69mg Cholesterol; 529mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 0 Fat; 1 Other Carbohydrates.



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Chinese Goulash
Posted by TAB6871, WW recipe Board

1 lb super lean ground beef
1 chopped bell pepper
1 chopped onion
1/2 cup shredded/chopped carrotts
2 stalks celery chopped
1 tsp chopped garlic
1 can chinese bean sprouts (drain & rinsed)
1 small can sliced water chestnuts
1 Tbsp brown gravy powder mix
1/4 - 1/2 cup low sodium beef broth
1 tbsp light soy sauce
Sat/Pepper to taste

**Cook your onions, pepper, garlic, carrotts, and celery till soft, Add in gound beef and cook till done. Add in water chestmuts & bean sprouts. Add enough beef broth to make a small amount of broth but not swimming in it. Add 1-2 Tbsp of the brown gravy mix (to thicken). Add light soy sauce and let all cook together till done to your liking & water chestnuts & sprouts are heated through.
Serve over brown rice.




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4/11/08 4:13 P

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Courtesy of Cecile

Lentil brown rice pilaf
One serving of original recipe = 1 cup = 3 points.

Pre heat oven to 350 degrees.

In a dutch oven spray with pam add a TBS. olive oil.
Saute 1 cup brown basmati rice for about 7 minutes.
Add 1 cup lentils, 4 garlic cloves, minced, 3 slices fresh peeled ginger (about 1/4 " thick), 1 cinnamon stick and 2 1/2 cups low sodium chicken (or vegetable) broth.
Add 1-2 tsp. of thai red curry paste.
Bring to a boil, stirring to dissolve curry paste.
Take off the heat, cover and bake about one hour in the oven.

Now comes the exciting part!
You can add all sorts of stuff to this recipe to increase the fiber: Chopped onions, vegetables, ademame, raisins, sliced apples,... just use your imagination.....


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3/12/08 7:24 P

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WW review recipe board

Teriyaki sticky chicken

Oh my word! This chicken is very good, my picky DD ate every bite and was asking for more!

Serves 4
4 points per serving

4– 4 oz chicken breast
1/2 cup ketchup
3 T brown sugar
2 T vinegar
2 T lite teriyaki sauce
1 tsp dry mustard powder

Preheat oven to 375 degrees. Spray 8x8 pan with PAM. Mix all ingredients except chicken and put half of sauce in bottom of pan, then put chicken in pan and cover with remaining sauce. Bake for 40 minutes and divide any sauce that is remaining and serve over chicken. Serve chicken over rice for additional points.


Edited by: PERSISTENCEMIMI at: 4/13/2008 (19:03)
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Asian Chili
Yield: 10 servings (2-1/2 quarts)
3 points per serving

INGREDIENTS
1-1/2 pounds ground beef
1 medium onion, chopped
1 can (46 ounces) tomato juice
1 can (28 ounces) Chinese mixed vegetables, drained
1 can (14 ounces) bean sprouts, drained
1 tablespoon chili powder
Salt to taste
Shredded Parmesan cheese


DIRECTIONS
In a large saucepan, cook beef and onion over medium heat until the meat is no longer pink; drain. Add tomato juice, vegetables, bean sprouts, chili powder and salt; bring to a boil. Reduce heat; cover and simmer for 1 hour or until thick and bubbly. Garnish with Parmesan cheese.
Pair out-of-ordinary Oriental Chii with store-bought egg rolls and fortune cookies for a fun casual meal with little fuss. And for extra ease, keep serving-size portions of chili in the freezer to defrost and reheat in a hurry.


Nutrition Facts: 1 serving (1 each) equals 166 calories, 6 g fat (3 g saturated fat), 33 mg cholesterol, 548 mg sodium, 12 g carbohydrate, 3 g fiber, 15 g protein



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Courtesy of Lisa

Asian Crab and Shrimp Salad

light meals

Core Recipe
Servings: 4
Preparation Time: 15 min
Cooking Time: 0 min
Level of Difficulty: Easy

Enjoy this Asian-style salad from our UK site. It has a fantastic mix of flavors.


Ingredients
• 1 tsp lime zest
• 1 1/2 Tbsp fresh lime juice
• 2 Tbsp low-sodium soy sauce
• 2 medium shallot(s), finely sliced
• 12 oz shrimp, large, cooked
• 2 head bok choy, small, torn into pieces
• 1/2 medium head lettuce, shredded
• 1 cup bean sprouts
• 1 medium yellow pepper(s), finely sliced
• 1 medium sweet red pepper(s), finely sliced
• 1 cup button mushrooms, sliced
• 3 Tbsp cilantro, fresh, roughly-chopped
• 6 oz canned crabmeat, drained
• 1/8 tsp table salt, or to taste
• 1/8 tsp black pepper, freshly ground, or to taste
Instructions
• In a large salad bowl, mix together lime zest, lime juice and soy sauce; add shallots. Pat shrimp dry with a paper towel; add to salad bowl. Stir gently and marinate for about 10 minutes.
• Add remaining ingredients to salad bowl; toss together and serve.
• Cook's tip: If you can't find bok choy, use a combination of crisp lettuce, such as Romaine or Iceberg, with some finely sliced white cabbage



Edited by: PERSISTENCEMIMI at: 1/5/2008 (17:40)
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Asian Tofu-Noodle Soup

soups

Core Recipe
Servings: 4
Preparation Time: 25 min
Cooking Time: 15 min
Level of Difficulty: Easy

This delicate garlic- and ginger-infused soup is a meal in a bowl. For the best possible texture and color, simmer just until the vegetables are crisp-tender.


Ingredients
• 29 oz fat-free chicken broth, reduced-sodium, or vegetable broth
• 1 cup water
• 2 Tbsp low-sodium soy sauce
• 2 tsp minced garlic
• 1 Tbsp ginger root, freshly grated, divided
• 3 cup mushroom(s), shiitake, stems removed, caps sliced
• 4 oz uncooked whole-wheat spaghetti, broken in half
• 3/4 cup carrot(s), sliced
• 1 1/4 cup snow peas, fresh, trimmed, cut in half on the diagonal
• 1 cup canned yellow corn, baby, cut in half
• 8 oz firm tofu, cut into 1/2-inch chunks
• 1/2 cup scallion(s), sliced
Instructions
• In a large saucepan, bring broth, water, soy sauce, garlic and 2 teaspoons of ginger to a boil over medium-high heat.
• Add mushrooms, spaghetti and carrots; boil 5 minutes. Add snow peas and baby corn; boil 2 minutes. Add tofu; boil until vegetables are crisp-tender and spaghetti is al dente, about 2 minutes more.
• Remove from heat and stir in scallions and remaining teaspoon of ginger. Yields about 1 3/4 cups per serving.




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Beef Maki with Lemon-Ginger Teriyaki Sauce



main meals

Core Recipe
Servings: 4
Preparation Time: 30 min
Cooking Time: 10 min
Level of Difficulty: Moderate

This simple take on Japanese Maki is easy and fun to make. The well-flavored dipping sauce really hits the spot!


Ingredients
• 1 sprays cooking spray
• 1/4 cup teriyaki sauce, divided (natural variety recommended)
• 3/4 pound raw lean beef tenderloin, sliced into eight 1/4-inch-thick slices
• 8 medium scallion(s), trimmed of roots and rinsed
• 1 medium carrot(s), peeled and sliced into long thin strips
• 2 cup cooked brown rice, short grain, cooled
• 4 sheets nori seaweed
• 3 Tbsp water
• 2 tsp ginger root, finely minced
• 1 Tbsp fresh lemon juice
• 1 Tbsp chives, fresh, chopped
Instructions
• Coat a grill pan with cooking spray and set over medium-high heat. Spread 2 tablespoons of teriyaki sauce over beef slices. Grill beef for 2 to 3 minutes per side; set beef aside on a plate.
• Grill scallions and carrots in same pan, turning once, for 1 to 2 minutes; remove from heat.
• Place one nori sheet on a bamboo sushi mat (available at Asian specialty stores) and top with 1/2 cup of rice; spread rice out with a spatula into an even layer, leaving 1/4-inch border all the way around the sheet. Place 2 slices of beef, 2 scallions and several slices of carrot on the lower part of rice-covered nori sheet. Starting from the bottom, make a tight roll using the bamboo mat as a guide. Seal the edge of the roll with water and place seam-side down; cover roll with plastic wrap until ready to slice. Repeat with remaining ingredients to make 4 rolls.
• To make sauce, combine remaining 2 tablespoons of teriyaki sauce, water, ginger, lemon juice and chives in a medium bowl; mix well.
• Slice each roll into 6 pieces and serve with 3 tablespoons of sauce.



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Courtesy of Lisa

Brown Rice California Rolls

light meals

Core Recipe
Servings: 4
Preparation Time: 15 min
Cooking Time: 50 min
Level of Difficulty: Moderate

Brown rice sushi? You bet! For an added kick, add wasabi paste to the soy sauce.


Ingredients
• 1/2 cup uncooked brown rice, short-grain (not instant)
• 1 tsp rice vinegar
• 4 sheets nori seaweed
• 6 oz cooked Alaskan king crab leg, or four 1.5 oz crabstick legs
• 1/2 medium avocado, Haas, sliced
• 1/2 cup cucumber(s), julienned
• 8 tsp low-sodium soy sauce
Instructions
• Preheat oven to 300บF.
• In a medium saucepan, combine 1 1/2 cups of water, rice and vinegar; set pan over high heat and bring to a boil. Reduce heat to low, cover and simmer until liquid is absorbed and rice sticks together, about 30 to 35 minutes total; remove from heat and let cool.
• Meanwhile, place seaweed sheets on a baking sheet and place in oven. Toast until warm and soft, about 1 to 2 minutes. Arrange seaweed on a flat surface or bamboo sushi mat. With wet hands, press rice onto seaweed (about 1/4 cup per sheet) to within 1/2-inch of edges. Press until rice is flat and forms an even layer.
• Arrange 1/4 each of crab, avocado and cucumber down center of each sheet. Starting from one end and pressing down gently, roll up seaweed into a tight roll.
• Using a wet, sharp knife, slice each roll crosswise into 4 pieces (discard the ends if they have no rice or filling). Serve with soy sauce on the side. Yields 4 pieces sushi (1 full roll) plus 2 teaspoons of soy sauce per serving.



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Chicken Teriyaki with Broccoli

main meals

Core Recipe
Servings: 4
Preparation Time: 20 min
Cooking Time: 13 min
Level of Difficulty: Easy

We paired this Japanese favorite with a side of broccoli for a burst of color and a huge nutrient boost.


Ingredients
• 1 sprays cooking spray
• 2 medium garlic clove(s), minced
• 1 pound uncooked boneless, skinless chicken breast, cut into 1-inch cubes
• 4 medium scallion(s), chopped (green and white parts)
• 1/2 cup fat-free chicken broth
• 2 Tbsp teriyaki sauce
• 2 cup cooked brown rice, regular or instant, kept hot
• 4 cup broccoli, fresh, florets, steamed*
Instructions
• Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. When hot, add garlic and cook, stirring, about 1 minute. Add chicken and cook until golden brown on all sides, stirring often, about 5 minutes.
• Add scallions and cook until soft, stirring, about 2 minutes. Add broth and teriyaki sauce; simmer until chicken is cooked through and sauce reduces slightly, about 5 minutes.
• Spoon 1/2 cup of cooked rice into each of 4 shallow bowls; spoon about 1 cup of chicken mixture and 1/2 cup of broccoli over each serving.
Notes
• *To steam broccoli, place florets in a microwave-safe dish, add about 1/2 inch of water and cover dish. Microwave on HIGH for 4 minutes, until tender-crisp. Or to steam in a saucepan, set broccoli in a steamer basket or colander over simmering water, cover and steam 4 to 5 minutes, until tender-crisp.



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Courtesy of Lisa

Ginger-Teriyaki Chicken Boats

main meals

Core Recipe
Servings: 4
Preparation Time: 20 min
Cooking Time: 35 min
Level of Difficulty: Easy

Our ginger-flavored broth does double duty in this recipe: It's a cooking liquid for the chicken and a tangy base for the dressing.


Ingredients
• 1 Tbsp ginger root, freshly grated
• 1 medium garlic clove(s), minced
• 1 cup fat-free chicken broth
• 1 pound uncooked boneless, skinless chicken breast
• 1 medium stalk celery, chopped
• 1 small sweet red pepper(s), chopped
• 1 medium scallion(s), finely chopped (green part only)
• 1/4 cup teriyaki sauce
• 1/4 tsp black pepper
• 16 leaves Dole Romaine Lettuce, or other brand (use tender, inner leaves)
Instructions
• Combine ginger, garlic and broth in a large skillet; bring to a simmer. Add chicken in one layer; return to a simmer. Cover and simmer, turning chicken over after 15 minutes, until chicken is cooked through, about 30 minutes. Remove from heat and let chicken sit in broth for 5 minutes.
• Reserve 3 tablespoons of cooked broth; discard remainder. Cut chicken into bite-size pieces and place in a medium bowl; add celery, red pepper and scallion.
• In a cup, combine teriyaki sauce, reserved broth and black pepper; stir well. Pour over chicken mixture and toss to combine.
• To serve, arrange 4 lettuce leaves on each of 4 plates. Spoon 1/4 cup of chicken mixture into each leaf. Pick up each leaf and eat with your hands. Yields 4 filled leaves per serving.



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Courtesy of Lisa

Grilled Miso-Marinated Mushrooms with Corn and Leek Relish

main meals

Core Recipe
Servings: 4
Preparation Time: 28 min
Cooking Time: 15 min
Level of Difficulty: Moderate

Miso, a Japanese fermented soybean paste, is both salty and somewhat sweet. It goes wonderfully with smoky, grilled mushrooms and fresh sweet corn.


Ingredients
• 8 oz mushroom(s), white, stems trimmed
• 8 oz mushroom(s), shiitake, stems removed
• 8 oz mushroom(s), oyster, tough stems removed
• 3 Tbsp miso, mellow-white variety
• 4 Tbsp water
• 1 Tbsp teriyaki sauce
• 2 Tbsp olive oil, extra-virgin
• 4 medium leek(s), chopped (white and light green parts only; about 2 cups)
• 4 medium corn on the cob, kernels removed with a knife (about 2 1/4 cups kernels)
• 1/4 cup sweet red pepper(s), diced into 1/4-inch pieces
• 1/4 tsp table salt, or to taste
• 1/4 tsp black pepper, freshly ground, or to taste
• 1 Tbsp parsley, fresh, chopped
• 1 Tbsp thyme, fresh, chopped
• 1 sprays cooking spray
Instructions
• Soak twelve 8-inch wooden skewers in water for about 20 minutes. (Or use metal skewers.)
• Place 1 of each kind of mushroom on each of the twelve skewers. Place skewers in a large baking pan; set aside.
• Place miso, water and teriyaki sauce in a small bowl; mix well. Pour miso mixture over mushrooms; turn skewers to coat and let marinate for 15 minutes.
• Meanwhile, place a large nonstick skillet over medium-high heat. Add oil and leeks; cook, stirring occasionally, for 3 to 4 minutes. Add corn and red pepper; cook, stirring occasionally, for 3 to 4 minutes more. Season mixture with salt and pepper; stir in parsley and thyme and set aside until ready to serve.
• Preheat grill, or coat a stovetop grill pan with cooking spray and heat over medium-high heat. Grill skewers, turning once, about 3 minutes per side. Yields 3 skewers and about a heaping 3/4 cup of corn-leek relish per serving.



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Japanese Grilled Eggplant

side dishes

Core Recipe
Servings: 4
Preparation Time: 15 min
Cooking Time: 9 min
Level of Difficulty: Easy

Japanese eggplant has a mild, sweet flesh and a buttery texture that melts in your mouth. Shopping hint: These eggplants are long and thin and have purple skin.


Ingredients
• 4 medium raw eggplant, Japanese variety, sliced crosswise on the diagonal into 1/2-inch-thick pieces
• 1 sprays cooking spray
• 2 Tbsp low-sodium soy sauce
• 1 Tbsp fresh lemon juice
• 1 1/2 tsp rice wine vinegar
• 1 tsp ginger root, freshly grated
• 1/4 tsp minced garlic
• 1/4 cup scallion(s), thinly sliced on the diagonal
Instructions
• Preheat outdoor grill, stove-top grill pan or broiler. Coat eggplant with cooking spray.
• Grill or broil eggplant, turning as needed, until lightly charred and tender, about 7 to 9 minutes; remove to a serving plate.
• In a small bowl, whisk together soy sauce, lemon juice, vinegar, ginger and garlic until blended; drizzle over eggplant and then sprinkle eggplant with scallions. Yields about 3/4 cup per serving.
Notes
• If you can’t find any Japanese eggplant, buy regular eggplant that's small in size.


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Japanese Steakhouse Scallops

main meals

Core Recipe
Servings: 4
Preparation Time: 25 min
Cooking Time: 14 min
Level of Difficulty: Easy

The secret to perfectly browned scallops is to pat them dry before saut้ing. For variety, try this recipe with shrimp instead of scallops, or a combination of the two.


Ingredients
• 3 tsp canola oil, divided
• 1 1/2 pound scallops, about 20 sea scallops (pat dry with a paper towel)
• 1 medium onion(s), cut in half and then thinly sliced
• 1/2 pound shiitake mushroom(s), stems discarded, caps sliced
• 1 Tbsp ginger root, freshly grated
• 2 tsp minced garlic
• 1 1/4 cup shredded carrots, divided
• 1 cup mung bean sprouts
• 2 Tbsp low-sodium soy sauce
• 2 Tbsp fresh lemon juice
• 1 medium scallion(s), sliced
Instructions
• Heat 2 teaspoons of oil in a large nonstick skillet over high heat. Add scallops in a single layer and cook until bottoms are browned, about 2 minutes. Flip and cook until browned on both sides and scallops are just cooked through, about 2 to 3 minutes more; remove to a plate.
• Heat remaining teaspoon of oil in same skillet. Add onion and stir-fry until lightly browned, about 2 minutes. Add mushrooms and stir-fry until mushrooms and onion are almost tender, about 2 minutes.
• Stir in ginger and garlic; stir-fry until fragrant, about 30 seconds. Stir in 1 cup of carrots, bean sprouts and any juices that have accumulated on scallop plate; stir-fry until carrots and sprouts have softened slightly, about 1 minute. Remove from heat and stir in soy sauce and lemon juice.
• To serve, spoon 1/2 cup of vegetable mixture onto each of 4 plates. Top each with 5 scallops. Garnish with remaining carrots and scallion.


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Roasted Peas with Wasabi

snacks

Core Recipe
Servings: 8
Preparation Time: 7 min
Cooking Time: 200 min
Level of Difficulty: Easy

These spicy peas are softer than true wasabi peas but they're still a great fix for snack attacks. If you're feeling adventurous, turn up the heat by adding 1 to 2 more teaspoons of wasabi powder.


Ingredients
• 2 sprays cooking spray
• 3 pound frozen green peas, thawed under hot water and drained
• 4 Tbsp rice wine vinegar
• 8 tsp wasabi powder, or to taste
• 2 tsp Dijon mustard
Instructions
• Preheat oven to 225บF. Coat two large baking sheets with cooking spray.
• Transfer peas to prepared baking sheets and bake 3 hours, or until dry, shaking pans every 30 minutes to promote even cooking.
• Meanwhile, in a large bowl, whisk together vinegar, wasabi powder and mustard. When peas have roasted, add them to wasabi mixture and toss to coat. Return peas to baking sheet and bake until coating is dry, about 20 minutes more. Yields about 1/2 cup per serving.
Notes
• The peas will be slightly dried in texture but not truly crunchy. To preserve the dried state, store in an airtight container or a zip-close plastic bag for 3 days. To help dry out any cooked peas that have gone too soft, recook them on a baking sheet for 10 minutes at 250บF.



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Japanese-Flavored Edamame

side dishes

Core Recipe
Servings: 4
Preparation Time: 4 min
Cooking Time: 3 min
Level of Difficulty: Easy

If you have some leftover edamame from yesterday's salad recipe, give it a Japanese-spin. Or try out our Mexican or Indian edamame instead.



Ingredients
• 5 1/3 oz frozen edamame, shelled, about 1/3 of a 16 oz bag
• 1 1/2 tsp sea salt
• 1 tsp wasabi powder
• 1/2 tsp ground ginger
Instructions
• Place a small saucepan filled with water over high heat. Add edamame to pan and bring to a boil; boil for 3 minutes and drain. Place edamame in a serving bowl and set aside. (Or cook a 16 ounce bag of edamame in a medium saucepan and make the Mexican and Indian varieties as well.)
• To make seasoning, mix together sea salt, wasabi powder and ground ginger in a cup; toss with edamame until well-coated. Yields about 1/3 cup per serving.



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Seared Scallops Teriyaki



main meals

Core Recipe
Servings: 4
Preparation Time: 20 min
Cooking Time: 10 min
Level of Difficulty: Easy

Luscious scallops, seared until golden and nestled in a mound of spring vegetables, make a showy and elegant presentation: low-fat and high-style.


Ingredients
• 1 cup snow peas, trimmed
• 2 medium carrot(s), thinly sliced or julienned
• 2 cup shiitake mushroom(s), trimmed
• 1/4 pound asparagus, cut into 3-inch pieces
• 1 pound scallops
• 1/4 cup teriyaki sauce
• 2 Tbsp soy sauce
• 3 Tbsp rice vinegar
Instructions
• Place snow peas, carrots, mushrooms and asparagus into a steamer over boiling water. Cover and cook until tender, about 3 to 5 minutes.
• While vegetables are cooking, heat a nonstick skillet over high heat. Add scallops and let brown, about 2 minutes. Turn and cook until firm and opaque, about 2 minutes more. Remove from heat and add teriyaki sauce.
• Toss vegetables with soy sauce and rice vinegar.
• Divide vegetables among 4 plates, top with scallops and serve. Yields about 3 ounces of scallops and 1 1/4 cups of vegetables per serving.


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Slow Cooker Shabu Shabu

main meals

Core Recipe
Servings: 4
Preparation Time: 25 min
Cooking Time: 30 min
Level of Difficulty: Moderate

This Japanese, fondue-like dish is perfect for a small dinner party. You can use 1 pound of very thinly sliced chicken breast and thin carrot or asparagus strips for variety, if desired.


Ingredients
• 4 serving Eden Kombu (1/2 of 7-inch piece per serving), or other brand*
• 2 cup water
• 2 cup fat-free chicken broth
• 1 pound shrimp, jumbo, shelled, cut lengthwise in half each (keep slightly frozen for easier slicing)
• 4 head bok choy, baby-variety, separated into individual leaves (or 6 cups thinly sliced broccoli stalks)
• 2 cup shiitake mushroom(s), dried, thinly sliced
• 1 large yellow summer squash, or 2 small, trimmed and thinly sliced
• 3 Tbsp soy sauce
• 1 1/2 Tbsp fresh lemon juice
• 1 tsp chives, fresh, minced
Instructions
• Rinse kombu sheets under cold running water. Place kombu in a large bowl and submerge in cold water for 15 minutes; drain.
• Combine water and broth in a medium saucepan; add kombu and bring to a simmer. Once simmering, remove and discard kombu. Pour broth mixture into a fondue pot, slow cooker or chafing dish; keep at a simmer over low heat.
• To serve, divide shrimp, boy chok, mushrooms and squash among 4 serving plates. Stir together soy sauce, lemon juice and chives in a small bowl; leave in 1 bowl or divide sauce among 4 smaller bowls.
• Using a skewer, fondue fork or other long-handled fork, swirl shrimp and vegetables, one piece at a time, through broth until cooked through, about 1 to 3 minutes. Dip cooked shrimp or vegetables into sauce and eat. Yields about 3 cups per serving.
Notes
• *Kombu, a type of seaweed, is often available in supermarkets’ ethnic foods sections or at natural food stores. It gives the broth a slightly fish-like taste. If desired, omit the kombu and use 3 cups of chicken broth and 1 of cup water for a more mild-flavored broth.


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Korean marinate sliced beef ( ask to slice the beef like bacon thickness )
with following sauce.
For 1 pound of Beef

Soy sauce 3Tbs
Sugar 3Tbs
Rice wine 2Tbs
Sesame oil 1Tbs
Sesame seed 1Tbs
Minced garlic 1Tbs
Minced green onion 1Tbs
pepper 1/4ts
salt 1/4ts

Grill the meat with 1 TB vegetable oil on a hot frying pan.
Serve with soft green or red lettuce & steamed rice.



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12/12/07 2:13 P

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Courtesy of Diane

Shrimp Fried Rice
If you don't have peas and carrots, you can substitute whatever veggies you have on hand.

Ingredients
1 cup regular egg substitute
2 tsp canola oil
3 medium scallion(s), chopped
1 cup frozen peas and carrots, thawed
4 oz frozen salad-size shrimp, thawed under cold water
2 cup quick cooking brown rice, cooked
4 Tbsp low-sodium soy sauce

Instructions:
1) Coat a wok or large skillet with cooking spray and heat until an added drop of water sizzles.

2) Scramble egg substitute in wok. Remove when cooked and set aside.

3) Add oil, scallions, peas and carrots and shrimp to the wok. Stir-fry for five minutes.

4) Add cooked rice, eggs and soy sauce. Stir-fry for about three minutes. Yields about 1 1/2 cups per person.

Servings: 4
POINTS per serving: 7


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Courtesy of Diane

Beef 'n Broccoli
List of Ingredients



1/2 Cup A1 Steak Sauce
1/4 Cup soy sauce
2 cloves garlic, crushed
1 lb top round steak, thinly sliced
1 (16 oz) bag frozen broccoli, red bell peppers, bamboo shoots and mushrooms, thawed (1-16 oz pkg frozen broccoli can be substituted and use fresh veggies that you like.)
Hot cooked rice (Optional)

Recipe


In small bowl, combine steak sauce, soy sauce and garlic Pour marinade over steak in non-metal dish. Cover; refrigerate 1 hour, stirring occasionally.

Remove steak from marinade; reserve marinade. In large skillet, over med-hi heat, stir-fry beef until done. Remove steak and keep warm.

In same skillet, heat vegetables and reserved marinade to a boil; reduce heat to low. Cover; simmer 2-3 minutes. Stir in beef. Serve over rice, if desired.

Serves 4
5 points (NOT including rice)


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Almond and Broccoli Stir-Fry



List of Ingredients



1 tsp. coriander seeds, cracked
1/4 cup olive oil
2 3/4 Tbs. slivered almonds
1 clove garlic, crushed
1 tsp. fresh ginger, finely shredded
1 lb. broccoli, cut into small florets
2-3/4 Tbs. red wine vinegar
1 Tbs. plus 1 tsp. soy sauce
2 tsp. sesame oil
1 tsp. sesame seeds, toasted

Recipe


Heat oil in a heavy nonstick pan or wok over medium high heat. Add
coriander seeds and almonds Stir quickly 1 minute, or until the
almonds are golden. Add garlic, ginger and broccoli to pan. Stir-fry
2 minutes. Remove pan from heat. Combine next 3 ingredients in a bowl
and pour into pan. Toss until broccoli is well coated. Serve warm or
cold, sprinkled with sesame seeds.

Per serving: calories 216, fat 19.6g, 76% calories from fat,
cholesterol 0mg, protein 5.1g, carbohydrates 8.8g, fiber 4.3g, sugar
3.5g, sodium 337mg

WW Points – 6 Points
Calculated using a Weight Watcher Calculator



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Courtesy of Diane

Chinese Beef And Pea Pods



List of Ingredients



1 pound flank steak
10 1/2 ounces beef consomm้
1/4 cup soy sauce
1/4 teaspoon ground ginger
1 bunch green onions - sliced
2 tablespoons cornstarch
2 tablespoons cold water
7 ounces Snow Peas -- frozen, partially thawed

Recipe


Thinly slice flank steak diagonally across the grain. Combine strips in slow-cooking pot with consomm้, soy sauce, ginger and onions. Cover and cook on low for 5 to 7 hours. Turn control to high. Stir in cornstarch that has been dissolved in the cold water. Cook on high for 10 to 15 minutes or until thickened. Drop in pea pods the last 5 minutes. Serving Ideas : Serve over hot rice.

5 points


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12/12/07 2:08 P

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Courtesy of Diane

Chop Suey over Rice



List of Ingredients



1 lb. boneless pork shoulder, cut into 3/4' cubes
1 small onion, cut into 1/4" wedges
1 (5 oz) can sliced bamboo shoots, drained
1/2 cup purchased teriyaki baste and glaze
1 tsp. grated gingerroot
1 (1 lb.) pkg. frozen broccoli, carrots and water chestnuts, thawed, drained
2 cups uncooked instant white rice
2 cups water

Recipe


In 4-6 qt. slow cooker, combine first 6 ingredients; mix well. Cover; cook on LOW for 5-7 hrs. About 15 min. before serving, stir vegetables into pork. Increase heat setting to high; cover and cook an additional 10-15 min. or until vegetables are tender. Meanwhile, cook rice in water as directed on pkg. Serve pork mixture over rice.

Per serving: Cal 430, fat 14 g, sat fat 5 g, chol 55 mg, sod 1180 mg, carb 54 g, fib 3 g, prot 21 g Points: 9

5 Servings
9 points



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Courtesy of Diane

Teriaki Chicken



List of Ingredients



4 chicken breasts
6 TBS soy sauce
6 TBS honey
3 TBS white vinegar
1 1/2 tsp dried thyme
1 1/2 tsp paprika
1/2 tsp cayenne pepper
1/2 tsp ground allspice
1 tsp pepper

Recipe


Preheat oven to 375ฐ. Combine soy sauce, honey, vinegar, thyme, paprika, cayenne pepper, allspice and pepper in a shallow baking dish; mix well. Pierce both sides of each chicken breast w/a fork. Place in baking dish; turn chicken several times using tongs. Bake chicken, basting several time with sauce, for 30 min. Serve over rice or chill breasts and slice into thin strips for chicken salads or wraps.

4 servings


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Courtesy of Diane

Red Bell Pepper and Mushroom Stir Fry



List of Ingredients



1 tsp. unsalted butter or margarine
1 large red bell pepper, cored, seeded and cut into 1 inch squares
1 large yellow or green bell pepper, cored, seeded and cut into 1
inch squares
1/4 lb. mushrooms
1-1/2 tsp. tarragon, or 2 Tbs. fresh, chopped

Recipe


Melt butter in a heavy nonstick skillet over medium heat. Saut้ bell
peppers and mushrooms 7-8 minutes, or until vegetables are tender.
Season with salt and pepper to taste. Stir in tarragon and cook
another minute.

Makes 4 servings

Per serving: calories 33, fat 1, cholesterol 3mg, protein 1g,
carbohydrates 5g, fiber 1g, sugar 2g, sodium 2mg.

Weight Watcher Points - 1 Point*
*Calculated using a Weight Watcher Calculator



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12/12/07 1:56 P

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From: Nanci

Bok Choy with Ginger Vinaigrette

1 pound bok choy
1 tablespoon white wine vinegar
2 teaspoons dijon mustard
2 teaspoons reduced sodium soy sauce
1 teaspoon sugar
1 small glove garlic, finely chopped
1 tablespoon fresh ginger, finely chopped or grated


Separate bok choy leaves and rinse under cold water to clean.
Place in steamer and steam until stalks begin to turn translucent and are
soft when pierced.

Combine vinegar, mustard, soy, etc. and mix well

After bok choy is steamed you have two options:

Chop up piece into bit size pieces while still warm and pour the
ginger vinaigrette over.

or Plunge steamed bok choy into cold water to crisp it back up.
Drain and cool. Then chop and pour ginger vinaigrette over.

Makes 4 - 1 cup servings



Edited by: PERSISTENCEMIMI at: 12/12/2007 (14:29)
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12/12/07 1:53 P

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Courtesy of clc004

This is the best recipe for salmon I have ever tried. I love sharing it because it's soooooo good. I was never a salmon fan until I stumbled across this one.

SWEET SPICY GLAZED SALMON
POINTSฎ Value | 8
Servings | 4

2 lb Atlantic salmon fillet
3 Tbsp unpacked brown sugar
1 Tbsp low-sodium soy sauce
4 tsp Chinese hot-style mustard (in Chinese section in store)
1 tsp rice vinegar
1/4 tsp black pepper
1 tsp hoisin sauce (in Chinese section in store)

Preheat oven to 425.

Combine the brown sugar, soy sauce, chinese mustard, rice vinegar and hoison sauce in a bowl and mix up well.

To BAKE:
Place Salmon on a foil lined baking sheet. Baste SOME of the the brown sugar glaze on top of the salmon (enough to coat well). Bake for 12 minutes at 425. Baste once or twice with just a little more of the glaze. (save most of the glaze for when broiling)

To BROIL:
After 12 min's of baking, remove fish from oven. Place more glaze on top of the filet. Place under the broiler for 3 minutes, or until fish flakes easily. (3 minutes is usually always sufficient.) Each minute under the broiler add more glaze until all of the glazed is used.

Note: The glaze will slightly bubble on top of the fish while broiling - doesn't carmalize, but cooks into it somewhat. Make sure you use ALL of the glaze (this is what makes it really good in my opinion).

Remove from broiler after 3 minutes - let sit for about a minute and cut salmon into 4 equal servings and hope you ENJOY!



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WW.com

I made it last night and it is very good and easy to make too.

ORANGE CHINESE CHICKEN

POINTSฎ Value: 5
Servings: 4
Preparation Time: 14 min
Cooking Time: 11 min
Level of Difficulty: Easy

Ingredients

2 tsp dark sesame oil
2 tsp orange zest, strips
1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
15 oz Sunfresh Mandarin Oranges In Light Syrup, or similar item
1/2 cup reduced-sodium chicken broth
1 Tbsp low-sodium soy sauce
1 Tbsp orange zest, finely grated, or to taste
2 tsp cornstarch

Instructions

Heat oil in a large nonstick skillet over medium-low heat.
Add zest strips and cook, stirring, until fragrant and slightly cooked, about 1 to 2 minutes. Meanwhile, season both sides of chicken with salt and pepper. When zest is finished, increase heat to medium-high; add chicken to skillet and cook until golden, flipping once, about 2 minutes per side.


Drain oranges and reserve 1/4 cup liquid.
Add oranges with reserved liquid to skillet and simmer 2 minutes. Whisk together broth, soy sauce, finely grated zest and cornstarch in a small bowl; add mixture to pan and simmer until sauce thickens and chicken is cooked through, about 3 minutes more. Yields 1 piece of chicken and about 1/4 cup of sauce per serving.


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12/12/07 1:51 P

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Weight Watchers cookbook

VEGETABLES IN CHINESE STYLE

4 servings

INGREDIENTS

4 tsp. healthy oil
3 onions, peeled, and sliced thin
1 red pepper, sliced
1 green pepper, sliced
1 yellow pepper, sliced
2 TBS. low sodium soy sauce
1/2 tsp. sugar
salt and black pepper to taste

METHOD

1. Heat in large pan the oil, add the onions and peppers and saute while stirring.
2. Add the soy sauce and sugar, salt and black pepper.
Cover and simmer for 7 minutes.
Stir again and serve hot with brown basmati rice.


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Courtesy of Merry

Oriental Chicken Coleslaw

1 baked chicken breast, some chopped green onions, 1 bag of coleslaw, 1/2 cup of olive oil, 2 chicken bouillon cubes, 3 Tablespoons of apple cider vinegar, 1 Tablespoon of honey, salt and pepper (optional) chopped raw almonds and raw sunflower nuts for extra crunch.

I make the dressing first and then tear up the chicken and add that and then the vegies and last the nuts. I shake it all up. Very, very good!

Does anyone else have new recipes they would like to share? I got these new cookbooks with pictures. They have to have pictures! I am going to try lots of new stuff!



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12/12/07 1:47 P

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You're more than welcome to add your own healthy recipes

Number of servings
Size of one serving (example: 1 cup)
WW Flex points per serving
Core plan recipes
Or nutrition information
are appreciated !

TO HEALTH!

Bon Apetite


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