Scallop Fried Rice

Doesn't this look pretty?! This is a great variation to the normal run-of-the-mill chicken fried rice.

Enjoy!

Source: Weight Watchers Complete Cookbook

Ingredients: serves 4, points plus- 7

2 tsp canola oil

2 large eggs, lightly beaten

3/4 lb bay scallops

3 scallions, sliced

1 small red bell pepper, diced

1 portobello mushroom, stemmed and diced

1 Tbl minced peeled fresh ginger

1/4 tsp salt

1/4 tsp black pepper

2 cups cold cooked long-grain white or brown rice

1 cup frozen baby peas, thawed

1 1/2 tsp Asian (dark) sesame oil

1. Heat nonstick wok or deep large nonstick skillet over high heat until drop of water sizzles in pan; add 1 tsp of canola oil and swirl to coat pan. Add eggs and stir-fry until set, about 2 minutes. Transfer to plate. Add scallops to wok and stir-fry until just opaque in center, about 3 minutes. Transfer to a small bowl.

2. Add remaining 1 tsp canola oil to wok. Add bell pepper, mushroom, ginger, salt and black pepper; stir-fry until vegetables are crisp-tender, about 2 minutes. Add all remaining ingredients and stir-fry until heated through, about 4 minutes.

3. Break up eggs and add to wok along with scallops; stir-fry until mixed well, about 1 minute longer.

Notes- I used 1/2 cup egg beaters instead of the eggs. If you do this, remember to adjust your points down.

Chicken and Napa Cabbage Salad

There are a few ingredients that always seem to catch my eye. If you’ve been reading my blog for long, you probably know I prefer anything with blueberries, pumpkin and fresh ginger. But another one I haven’t written too much about is Asian sesame oil. It’s amazing the flavor this oil adds to any dish…especially if you want a more ethnic taste. It just takes a little bit….so only add it by the tsp!

Source: Weight Watchers Momentum Cookbook

Ingredients: entire recipe is 8 points plus
2 Tbl lime juice
2 tsp Asian (dark) sesame oil (2 points plus)
½ tsp salt
¼ tsp black pepper
5 cups thinly sliced Napa cabbage
6 oz. shredded cooked chicken breast (6 points plus)
1 cup matchstick-cut carrots
1 green bell pepper, thinly sliced
2 scallions, thinly sliced

To make the dressing, whisk together the lime juice, sesame oil, salt and pepper in a serving bowl.

Add the remaining ingredients to the dressing and toss to coat.

Note: With two teaspoons of oil, I almost thought it overpowered the freshness of the lime. Next time I think I’ll try one tsp and then add more if needed.

This is a fresh salad that can be enjoyed by two or as many as four. Just depends if you want it as your meal or a small side salad.

Chicken Tortilla Soup

Ingredients:
1 Tbl olive oil
1 onion, chopped
3 cloves garlic, minced
2 tsp chili powder
1 tsp dried oregano
1 (28 oz) crushed tomatoes
1 can chicken broth
1/2 cup frozen corn
1 can white hominy
1 can chopped green chilies
1 can black beans, rinsed and drained
2 boneless chicken breasts, cooked and cut into pieces
¼ cup chopped fresh cilantro

Optional:
Crushed tortilla chips
Cubed avocado
Shredded cheese
Sliced green onion

In a medium soup pot, heat oil over medium heat. Sauté onion and garlic until soft. Stir in chili powder, oregano, tomatoes and broth. Bring to a boil and simmer for 5-10 minutes, stirring occasionally.

Stir in corn, hominy, chiles, beans and chicken. Simmer for 10 minutes. Add cilantro just before serving. Once soup is in bowls, feel free to top with the optional ingredients as you see fit!

I thoroughly enjoyed this recipe and froze the extras!

Honey Chicken Stir-Fry

Just a few simple ingredients and this meal comes together in a matter of minutes!

Source: adapted from Taste of Home, Diet Comfort Food Cookbook

Ingredients: for 2 servings
1-8oz boneless skinless chicken breast, cut into 1 inch pieces (this cooks down to about 6 oz which is 2 servings)
1 garlic clove, minced
1 tsp olive oil
1 Tbl honey
1 Tbl reduced-sodium soy sauce
1/8 tsp salt, opt
1/8 tsp pepper, opt
¾ pkg of frozen broccoli stir-fry vegetable blend (or any frozen stir-fry you prefer)

Hot cooked rice

1. In a large non-stick skillet, stir-fry chicken and garlic in 1 tsp oil. Add honey, soy sauce, salt and pepper. Cook and stir until chicken is lightly browned and juices run clear. Remove and keep warm.
2. In same pan (don’t worry about washing it), stir-fry vegetables in remaining oil for 4-5 minutes or until tender. Return chicken to pan and stir to coat.

The chicken and vegetable portion of this is 4 points plus. Remember to adjust if you're serving with rice.

Asparagus and Mushrooms

Anytime I find something with a few simple no cal ingredients I jump on the chance to make it. Asparagus and mushrooms…with a little ethnic flare….delicious!

Source: Taste of Home, Diet Comfort Food Cookbook
Ingredients: Serves 4

1 lb fresh asparagus, trimmed and cut into 2-inch pieces
2 tsp ground ginger
2 Tbl canola oil
3 cups sliced fresh mushrooms
1 tsp salt
1/8 tsp sugar
1/8 tsp pepper

In a large skillet, sauté asparagus and ginger in oil for 2-3 minutes or until asparagus is crisp-tender. Add the mushrooms, salt, sugar and pepper. Cook and stir 2-3 minutes longer or until mushrooms are tender.

*I used: fresh ginger, a “bunch” of asparagus that you buy in the store, one container of sliced mushrooms and only 2 tsp canola oil.
*Next time: I might try sesame oil to bump the ethnic flavor.

Great!!!

Super Easy Fried Rice

Source: Adapted from Weight Watchers
Serves: 2

Ingredients:

1 large egg

1/2 cup carrots, shredded

1/2 cup scallions, sliced and divided

1 1/2 cups cooked white rice

1/4 cup frozen green peas, thawed

1/8 cup low-sodium soy sauce

1. In a heated pan coated with cooking spray, scramble egg. Once cooked, set aside.

2. Using same skillet, coat again with cooking spray and cook carrots and all but 2 Tbls scallions; saute until carrots are crisp-tender, about 2-3 minutes.

3. Stir in cooked rice, peas and soy sauce; cook until heated through, stirring once or twice for about 1 minute. Gently stir in cooked egg and remaining scallions; heat through.

*This was a super fast meal to prepare. While rice is cooking, steps one and two can be completed. No need to wait on the rice to cook and then start the other steps. I didn't have scallions so I just used a regular onion, but if you're making a trip to the store.....I would suggest the scallions. Feel free to bulk up with a few slices of sliced canadian bacon or even some shrimp! Enjoy

Chicken Stir Fry

Ingredients: 2 servings
1 chicken breast
1/2 bag frozen mixed vegetables....whatever mixture you like.
Teriyaki marinade
1/2 brown rice

*marinate chicken for at least 30 minutes. I would suggest to go ahead and cut the chicken before putting it in the marinade.

1. Cook rice according to directions.
2. Cook chicken until almost done in skillet. Pour in veggies and cover with lid until veggies are cooked through. You can add more marinade or a little teriyaki sauce to give some more liquid and flavor to the veggies.

Serve with rice and possibly an egg roll!

*I've also added water chestnuts, mushrooms, onions, yellow squash and zucchini to bulk up on the veggies.

Gingered Pork Skewers

This was truly an all around wonderful meal.

Here we go!

Source: Weight Watchers

Ingredients: serves 4, 5 pts each
2 T low-sodium soy sauce
1 t ginger root, freshly grated *see note below
1/2 t mined garlic
1 1/2 cups canned unsweetened pineapple chunks or 16 fresh chunks
8 oz lean pork tenderloin, cut into 16 chunks
1 med sweet red pepper, cut into 16 chunks
3 cups cooked while wheat couscous
1/4 cup scallions, sliced

-In a Ziploc, combine soy sauce, ginger and garlic. Finely chop 2 pineapple chunks and add to bag. Add pork, seal bag and turn to coat. Refrigerate at least 30 minutes or up to 4 hours.
-Preheat outdoor grill or broiler. If using broiler, line broiler pan rack with foil for easy clean up.
-Alternately thread 2 pieces of pork, 2 pieces of pepper and 2 pieces of pineapple onto each skewer. If you are using wood skewers, make sure you have soaked them in water for a min. of 20 minutes.
-Grill or broil skewers, turning once, until pork is just barely pink in center and pepper and pineapple are lightly charred and tender, about 6-8 minutes (depending on how thick your pork chunks are). Remove from heat. Combine couscous with scallions.

We absolutely loved this dish. We don't care for couscous so we had wild rice instead (points value will change). Also served with grilled okra. Grilling okra was a first (thanks Zane) and we will never fry again. So yummy, easy and healthy!

*Ginger root. A wonderful ingredient to so many things Asian. Found on the produce aisle normally on the top shelf. It normally has all these weird nobs on the sides. It's perfectly acceptable to break off a piece of the entire root they are trying to sell you. To prepare....peel the skin and grate the root. If you have a micro plane, use that. If not, use the smallest cheese grater you have.