How To Prepare
1. Cook rice according to package directions except you don’t need to add oil or salt to the water while cooking.
2. In the meantime, coat the bottom of a nonstick pan with cooking spray. Heat 1 teaspoon oil over medium-high heat. Add garlic, ginger, red pepper flakes, and chicken to pan; sauté 5 minutes or until chicken is done. Remove chicken mixture from pan; set aside.
3. Coat pan again with cooking spray and heat remaining 1 teaspoon of olive oil. Add onions, celery and red bell pepper to pan. Sauté 3-4 minutes until crisp-tender. Drain pineapple, reserving juice. Add 1½ cups pineapple chunks to pan; cook 30 seconds (Reserve remaining pineapple for another use). Combine the reserved ¾ cup pineapple juice, teriyaki, vinegar, flour, syrup and sugar substitute in a bowl, stirring with a whisk until smooth.
4. Return chicken mixture to pan. Stir in juice mixture; bring to boil. Cook 1-2 minute until sauce thickens a bit.
5. To serve: Spread ½ cup rice over each plate. Top each with about 1 cup sweet and sour chicken.
6. This dish freezes great. Mix together the chicken and rice and freeze in individual servings.
Makes 6 servings (1 cup sweet and sour chicken plus ½ cup rice)
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Super Skinny Sweet and Sour Chicken
How To Prepare
Preheat oven to 350°F. Cut zucchini in half lengthwise and scoop out centers. Chop flesh.
Add garlic to skillet and fry 2 minutes. Add meat and brown well; drain. Stir in tomato paste, chopped zucchini flesh and black pepper.
Spoon meat mixture into zucchini shells. Place in shallow baking dish; pour about 1/2 cup water in the pan around the outside of zucchini shells. Cover and bake in preheated oven until tender, about 30 minutes or until done. Garnish with tomato slices and parsley; serve.
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Stuffed Zucchini and Beef
How To Prepare
Directions:
Combine crushed garlic, lemon juice, mustard, olive oil, and pepper; mix well.
Cut a lengthwise slit down the center of the tenderloin to within 1/2- inch of bottom (careful not to cut all the way through). Open tenderloin so it lies flat. On each half, make another, lengthwise slit down the center to within 1/2-inch of bottom; cover with plastic wrap. Flatten to 1/4-in. thickness with a mallet.
Remove plastic wrap; spread 1/2 of the garlic/Dijon mixture on the inside of the pork. Layer the spinach on top, press down gently.
Roll up pork jelly-roll style, starting with a long side. Tie the roast at 1-1/2-inch to 2-inch intervals with kitchen string.
Season lightly with the remaining garlic/Dijon mixture. Place on a rack in a shallow baking pan.
Bake, uncovered, at 425° for 25-30 minutes or until a meat thermometer reads 160°. Place under the broiler to brown the top for 5 minutes, then transfer to a serving platter or cutting board. Let stand 10 minutes before removing string and slicing. Slice in 8 pieces.
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Stuffed Pork Tenderloin
How To Prepare
Directions:
1
In 6-quart saucepan or Dutch oven, brown beef; drain.
2
Add remaining ingredients; bring to boil.
3
Reduce heat; cover and simmer for 30 to 40 minutes or until tender.
4
Makes about 16 servings.
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Stuffed Green Bell Pepper Soup
How To Prepare
Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.
Trim the ends off the eggplants and cut in half lengthwise. Using a spoon, scoop out the pulp, leaving a shell 1/4 inch thick. Place the shells in the baking dish and add the water to the bottom of the dish. Chop the eggplant pulp into cubes. Set aside.
In a large, nonstick frying pan, heat the olive oil over medium-high heat. Add the chicken strips and saute until the chicken is lightly browned and no longer pink, about 5 minutes. Add the diced eggplant, onion, peppers, tomatoes and reserved tomato juice, celery, and mushrooms to the chicken. Reduce heat and simmer until the vegetables are tender, about 10 minutes. Stir in the potato flour and black pepper. Scoop half the mixture into each eggplant shell.
Cover with aluminum foil and bake until the eggplant is softened and the stuffing is warmed through, about 15 minutes. Transfer the eggplant to warmed individual plates and serve immediately.
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Stuffed eggplant with Chicken
How To Prepare
1. Sprinkle the chicken-breast halves lightly with pepper. Pour chicken broth into a large saucepan; add chicken. Bring broth to a boil; reduce heat. Cover and simmer for 15 to 20 minutes, or until chicken is tender and no longer pink. Remove chicken from broth with a slotted spoon and cool slightly.
2. Meanwhile, in a blender or food processor, combine 1/2 cup of the strawberries, the orange juice, salad oil, lemon peel, lemon juice, Splenda, chili powder, and black pepper. Cover; blend or process until smooth. Transfer to a small saucepan. Bring just to a boil. Simmer, uncovered, 5 minutes, stirring occasionally.
3. Thinly slice chicken breasts. In a large bowl, toss together salad greens, remaining strawberries, and chicken.
4. To serve, drizzle warm dressing over salad.
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Strawberry Chicken Salad with Citrus Dressing
How To Prepare
Thaw shrimp (if frozen), rinse and pat dry with paper towels.
Whisk potato flour, teriyaki, water, Splenda, and vinegar in a small dish and set aside
Heat oil in a wok or large skillet over high heat.
Add shrimp to hot oil and cook for 2 minutes. Remove with a slotted spoon and set aside in a bowl or plate.
Add ginger, garlic, green onions and broccoli to pan and stir for 2 minutes. If necessary add a little more oil; it won’t be absorbed.
Add teriyaki mixture to the pan, followed by the shrimp. Cook for 2-3 minutes. Cook for 1 more minute until shrimp are pink and broccoli is crisp but tender. Sprinkle crushed red pepper and stir.
Serve over hot rice.
Serves 4
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Stir-Fried Shrimp and Broccoli
How To Prepare
Combine ginger, garlic, teriyaki, 2 teaspoons potato flour, oil, and crushed red pepper in a large zip-top bag; add steak to bag. Seal and marinate in refrigerator 20 minutes.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray, and add mushrooms, onion, and bell pepper to pan. Cook 3 minutes or until crisp-tender; transfer to a large bowl. Add bok choy to pan; sauté 2 minutes or until slightly wilted; add to bowl; keep warm.
Recoat pan with cooking spray. Add half of steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Transfer to a large bowl; keep warm. Coat pan with cooking spray. Add remaining steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Add to bowl; keep warm.
Combine broth and remaining 2 teaspoons potato flour, stirring with a whisk. Add to pan, scraping pan to loosen browned bits. Bring to a boil; cook 1 minute or until mixture thickens, stirring constantly. Return steak and vegetables to pan; toss gently to coat.
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Steak, Shiitake, and Bok Choy Stir-Fry
How To Prepare
Directions
Heat grill to medium-high. Cut the steak in half horizontally (don’t cut all the way through) and open like a book.
Spread the spinach over the steak. Roll up; tie with twine at 2-inch intervals. Season with ¼ teaspoon pepper.
Grill the steak, covered, turning occasionally, 15 to 18 minutes for medium-rare. Let rest for at least 5 minutes before slicing.
Meanwhile, in a large bowl, whisk together the oil, vinegar, mustard, and ¼ teaspoon pepper. Add the greens and toss. Serve with the steak.
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Spinach-Stuffed Steak Roulades
