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Chinese food is filled with great flavors, textures, and includes many styles depending on the region of the country. Both rice and noodles are staples along with lots of vegetables and smaller amounts of protein foods. Sauces are used to add unique flavoring and many of them contain large amounts of sodium so use them cautiously. Much of the Chinese food we are familiar with has been westernized to accommodate tastes and we have made our recipes Western-style. Break out your wok (sauté pan) and instead of Chinese takeout, get ready to turn your kitchen into your very own Chinese restaurant. Oh, and don’t forget the chop sticks.
Asian Chicken Lettuce Wraps
Serves 8
Serving Size: 1 each (85 g)
Ingredients
1 tbsp (15 mL) canola oil
1 lb (455 g) boneless skinless chicken breast, cut into ¼ inch cubes
½ cup (125 mL) shredded carrots
½ cup (125 mL) shredded green cabbage
¼ cup (50 mL) sliced water chestnuts
1 clove garlic, minced
½ tsp (2 mL) dried ginger
¼ cup (50 mL) low sodium soy sauce
1 tsp (5 mL) sesame oil
8 each leaves butter lettuce
Directions:
1. In a large sauté pan over medium high heat add canola oil.
2. When oil is hot add chicken and sauté for 2 minutes.
3. Add carrots, cabbage, water chestnuts, garlic, and ginger.
4. Sauté for an additional 2 minutes.
5. Add low sodium soy and sesame oil and cook an additional 2 minutes, remove from heat.
6. Divide cooked mixture into 8 equal portions.
7. Next place mixture into the center of large lettuce leaf, roll, and serve immediately.
Per serving:
100 calories, 13g protein, 4g fat (0.5g saturated), 35mg cholesterol, 2g carbohydrate, 0g fiber, 1g sugar, 340 mg sodium
Stir Fry Vegetables with Plum Sauce
Serves 4
Serving Size: ½ cup (125 mL)
Ingredients
1 tbsp (15 mL) canola oil
1 tsp (5 mL) chopped garlic
½ cup (125 mL) broccoli florets
½ cup (125 mL) sliced carrots
¼ cup (50 mL) chopped red bell pepper
¼ cup (50 mL) sliced onion
½ cup (125 mL) shredded Napa cabbage
2 tbsp (30 mL) plum sauce
1 tsp (5 mL) sesame seeds
Directions:
1. In a medium sauté pan over medium high heat add oil.
2. When oil is hot add fresh garlic and sauté for 30 seconds.
3. Add all vegetables and sauté for 4 minutes or until desired doneness (keep it crisp).
4. Add plum sauce and mix well.
5. Garnish with sesame seeds and serve.
Per serving: 70 calories, 1g protein, 4g fat (0g saturated), 0mg cholesterol, 8g carbohydrate, 1g fiber, 2g sugar, 65mg sodium
Chow Mein Noodles
Serves 4
Serving Size: ½ cup (125 mL)
Ingredients
1 tbsp oyster sauce
1 tbsp water
1 clove garlic minced
¾ tsp sesame oil
1 tsp finely grated ginger
½ cup (125 mL) sliced water chestnuts
½ cup (125 mL) sliced bamboo shoots
3 oz (85 g) dry chow mien noodles cooked according to package directions and set aside
Directions:
1. Mix together the oyster sauce and water in a bowl.
2. Heat a large sauté pan over medium high heat, add the sesame oil.
3. When oil is hot add garlic and ginger; stir-fry for 30 seconds.
4. Next add water chestnuts and bamboo shoots and sauté for 2minutes
5. Add the noodles and sauce mixture and sauté until heated through.
Per serving:
130 calories, 2g protein, 7g fat (1g saturated), 0mg cholesterol, 16g carbohydrate, 1g fiber, 1g sugar, 220mg sodium
Ahi Tuna Stir Fry
Serves 4
Serving Size: 4 oz (115g)
Ingredients
¼ cup (50 mL) low sodium chicken broth
1 tbsp (15 mL) low sodium soy sauce
½ tsp (2 mL) sugar
1 tsp (5 mL) cornstarch mixed with 2 tsp (10 mL) water
1 tsp (5 mL) peanut oil
8 oz (225 g) ahi tuna steaks cut into ¼ in thick strips
½ tsp (2 mL) chopped fresh ginger
1 cup (250 mL) snow peas
Directions
1. Combine the chicken broth, soy sauce, and sugar and set aside.
2. In a small bowl, combine the cornstarch and water and set aside.
3. Add oil to a medium sauté pan over medium high heat.
4. When oil is hot add the tuna and stir-fry for 3 minutes or until tuna is still pink in the center
5. Add the ginger and snow peas and stir-fry for 2 minutes.,
6. Add the sauce mixture and cornstarch slurry, stirring quickly to thicken.
7. Serve over chow mein noodles.
Per serving: 120 calories,15g protein, 4g fat (1g saturated), 20mg cholesterol, 5g carbohydrate, 1g fiber, 2g sugar, 160mg sodium
Mango Pudding
Serves 8
Serving Size: ¾ cup (175 mL)
Ingredients
2 fresh mangoes, peeled and pureed
1 cup (250 mL) nonfat evaporated milk
8 ice cubes
2 envelopes (2 tbsp, 30 mL) unflavored gelatin
½ cup (125 mL) Splenda
1 cup (250 mL) hot water
Directions:
1. In large bowl, mix mango puree, evaporated milk and ice cubes.
2. Add gelatin and Splenda to hot water and mix until dissolved and smooth.
3. Pour gelatin mixture into mango mixture and stir until ice cubes are melted.
4. Pour mixture into 8 inch x 8 inch glass dish and refrigerate until set, at least 3 hours.
5. Serve.
Per serving: 90 calories, 5g protein, 0g fat (0g saturated), 0mg cholesterol, 18g carbohydrate, 1g fiber, 15g sugar, 45mg sodium
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