Chinese Chicken and Mushroom Lettuce Cups

RECIPE

Yield
8 servings (serving size: 3 cups)

Ingredients
1 teaspoon sesame oil
3 garlic cloves, minced
3 cups minced cremini mushrooms (about 8 ounces)
1 cup minced shiitake mushroom caps (about 2 1/2 ounces)
1 pound ground chicken breast
3 cups shredded napa (Chinese) cabbage
1/4 teaspoon kosher salt
1/8 teaspoon crushed red pepper
1 (8-ounce) can whole water chestnuts, drained and minced
1 cup minced green onions
2 tablespoons oyster sauce
2 tablespoons low-sodium soy sauce
1/4 cup chopped fresh cilantro
24 Boston lettuce leaves

Preparation
Heat 1 teaspoon sesame oil in a large nonstick skillet over medium heat. Add garlic, and cook for 2 minutes. Add cremini and shiitake mushrooms and chicken; cook for 8 minutes, stirring occasionally. Add shredded cabbage, kosher salt, crushed red pepper, and water chestnuts; cook for 5 minutes or until cabbage wilts. Remove from heat, and stir in onions, oyster sauce, and soy sauce. Cool completely. Place mixture in an airtight container or heavy-duty zip-top plastic bag; freeze.

Thaw chicken mixture overnight in refrigerator or microwave at MEDIUM for 10 minutes. Bring to room temperature, or microwave at HIGH until warm, if desired. Stir in cilantro. Spoon about 3 tablespoons chicken mixture into each lettuce leaf with a slotted spoon.

Nutritional Information
Calories:103 (13% from fat)
Fat:1.5g (sat 0.3g,mono 0.4g,poly 0.5g)
Protein:15.3g
Carbohydrate:7.4g
Fiber:2.3g
Cholesterol:33mg
Iron:1.4mg
Sodium:270mg
Calcium:44mg

SS Recipes

Chinese-Style Glazed Chicken Breasts

RECIPE

Serve with asparagus and rice.

Yield
4 servings (serving size: 1 chicken breast half and 1 tablespoon sauce)

Ingredients
1/4 cup fat-free, less-sodium chicken broth
2 tablespoons hoisin sauce
1 tablespoon apricot preserves or fruit spread
4 (4-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon vegetable oil

Preparation
Combine first 3 ingredients in a small bowl; set aside.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle chicken with salt and pepper.

Heat vegetable oil in a large skillet over medium-high heat. Add chicken, and sauté for 3 minutes on each side. Remove chicken from pan. Reduce heat; carefully stir in broth mixture. Return chicken to pan; cook 3 minutes or until done, turning to coat.

Nutritional Information
Calories:186 (25% from fat)
Fat:5.1g (sat 0.9g,mono 1.3g,poly 2.5g)
Protein:26.7g
Carbohydrate:6.9g
Fiber:0.3g
Cholesterol:66mg
Iron:0.9mg
Sodium:526mg
Calcium:17mg

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Lucky Chinese Soup

RECIPE

Prep Time: 10 minutes
Cook Time: 11 minutes

Yield
Makes 4 servings (serving size: 1 1/4 cups)

Ingredients
3 cups fat-free, less-sodium chicken broth
1/2 cup thinly sliced shiitake mushroom caps (about 2 ounces)
1 cup cubed firm tofu (about 6 ounces)
1/2 cup canned sliced bamboo shoots, drained
1/2 tablespoon fish sauce
1 large egg, lightly beaten
1/4 cup minced green onions
1/2 teaspoon dark sesame oil
1/4 to 1/2 teaspoon chili oil
1/4 to 1/2 teaspoon black pepper
1/4 teaspoon sugar

Preparation
1. Bring broth to a boil in covered 2-quart saucepan; add mushroom slices, tofu, and bamboo shoots. Return to a boil; cook, uncovered, 5 minutes.

2. Remove from heat; stir in the fish sauce and remaining ingredients.

Nutritional Information
Calories:100
Fat:5g (sat 1g,mono 2g,poly 2g)
Cholesterol:53mg
Protein:10g
Carbohydrate:7g
Fiber:1g
Iron:1.5mg
Sodium:279mg
Calcium:38mg

SS Recipes

Chinese Chicken and Persimmon Lettuce Wraps

RECIPE

Asian preparations are natural for persimmons. You can also serve individual wraps as appetizers.

Yield
4 servings (serving size: 3 wraps)

Ingredients
1 1/2 teaspoons peanut oil
1/2 cup minced green onions
2 teaspoons cornstarch
1 pound ground chicken
1 cup chopped peeled ripe Fuyu persimmon (about 2)
1/2 cup chopped water chestnuts
1 tablespoon grated peeled fresh ginger
3 tablespoons low-sodium soy sauce
2 tablespoons fresh orange juice
1 tablespoon oyster sauce
12 Boston lettuce leaves

Preparation
Heat peanut oil in a large skillet over medium-high heat. Add onions, cornstarch, and chicken to pan; sauté for 4 minutes or until chicken is done, stirring to crumble. Add persimmon, water chestnuts, ginger, soy sauce, juice, and oyster sauce to pan; cook for 2 minutes. Remove from heat. Spoon 1/4 cup chicken mixture into center of each lettuce leaf; roll up jelly-roll fashion.

Nutritional Information
Calories:247 (40% from fat)
Fat:11g (sat 2.8g,mono 4g,poly 2.7g)
Protein:20.2g
Carbohydrate:19.3g
Fiber:3.4g
Cholesterol:75mg
Iron:2.1mg
Sodium:392mg
Calcium:34mg

SS Recipes

Pork Tenderloin Medallions with Chinese Ginger and Lemon Sauce

RECIPE

The cooking goes quickly for this hearty one-pan meal, so have all the ingredients prepped before you begin.

Yield
4 servings (serving size: 3 ounces pork, 2 tablespoons sauce, and 1 tablespoon green onions)

Ingredients
1/2 teaspoon salt
1/2 teaspoon five-spice powder
1/2 teaspoon freshly ground black pepper
1 (1-pound) pork tenderloin, trimmed and cut crosswise into (1/2-inch-thick) slices
Cooking spray
2 tablespoons chopped green onions
1 tablespoon minced peeled fresh ginger
1 garlic clove, minced
1/4 cup dry sherry
1/4 cup fat-free, less-sodium chicken broth
2 teaspoons brown sugar
1 teaspoon grated lemon rind
3 tablespoons fresh lemon juice
1 tablespoon low-sodium soy sauce
2 tablespoons water
1 teaspoon cornstarch
1/4 cup chopped green onions

Preparation
Combine first 3 ingredients, and rub evenly over pork.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan, and cook 1 1/2 minutes on each side or until lightly browned. Remove pork from pan, and set aside.

Reduce heat to medium. Add 2 tablespoons onions, ginger, and garlic to pan; cook 2 minutes or until fragrant, stirring constantly. Combine sherry and next 5 ingredients (through soy sauce) in a small bowl. Add sherry mixture to pan; bring to a boil, scraping pan to loosen browned bits. Add pork to pan; cook 3 minutes or until pork is done. Remove pork from pan using a slotted spoon, reserving liquid in pan.

Combine water and cornstarch in a small bowl, stirring with a whisk. Add cornstarch mixture to pan, and bring to a boil. Cook 30 seconds or until slightly thickened. Serve over pork. Sprinkle with 1/4 cup green onions.

Nutritional Information
Calories:189 (30% from fat)
Fat:6.2g (sat 2.1g,mono 2.8g,poly 0.7g)
Protein:24g
Carbohydrate:6.1g
Fiber:0.6g
Cholesterol:75mg
Iron:2mg
Sodium:513mg
Calcium:22mg

SS Recipes