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 Five Spice Burgers

RECIPE

You can now find Chinese five spice blends in the spice section of most supermarkets, where you'll also find prepared plum sauce and Asian sesame oil. If you can't find five spice, substitute this mixture: 1/8 teaspoon each ground cinnamon, ground cloves, ground ginger, and anise seeds.

Yield
Makes 4 servings

Ingredients
About 1 teaspoon olive or salad oil
1 cup thinly sliced mushrooms (3 1/2 oz.)
1/3 cup thinly sliced green onions (including tops)
6 tablespoons prepared Chinese plum sauce
1 pound ground lean beef
2 tablespoons soy sauce
1 teaspoon Asian (toasted) sesame oil
1 teaspoon minced garlic
1/2 teaspoon Chinese five spice (see notes)
1/4 teaspoon ground ginger
4 sesame seed-topped hamburger buns (about 3 oz. each), cut in half horizontally
Lettuce leaves, rinsed and crisped
Salt

Preparation
1. Pour oil into an 8- to 10-inch nonstick frying pan over high heat; when hot, add mushrooms and stir until lightly browned, about 4 minutes. Stir in the green onions and plum sauce and remove from heat.

2. In a bowl, gently mix ground beef with soy sauce, sesame oil, garlic, Chinese five spice, and ginger. Shape beef mixture into four equal patties, each about 1/2 inch thick.

3. Lay patties on a lightly oiled barbecue grill over a solid bed of medium-hot coals or medium-high heat on a gas grill (you can hold your hand at grill level only 3 to 4 seconds); close lid on gas grill. Cook patties until no longer pink in the center (cut to test) or a thermometer inserted in center reaches 160°, 6 to 8 minutes total, turning once to brown evenly. After 5 minutes, lay bun halves, cut side down, on grill and toast lightly, 1 to 2 minutes.

4. Lay a lettuce leaf on each toasted bun base, top with a beef patty, and spoon mushroom mixture equally over burgers. Add salt to taste and cover with bun tops.

Nutritional Information
Calories:608 (46% from fat)
Protein:31g
Fat:31g (sat 12)
Carbohydrate:52g
Fiber:2.5g
Sodium:1119mg
Cholesterol:85mg

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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

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