How To Prepare
1. Poke a few holes in the bag of Brussels sprouts and steam in microwave for about 2-2½ minutes, until soft. To cook on cooktop: Add Brussels sprouts to a pot and add a little water. Cover pot and steam until soft, about 5 minutes. Drain and cut each in half.
2. Coat a large nonstick pan with olive oil cooking spray. Heat olive oil in pan. Add Brussels sprouts and garlic. Season with a little pepper and a dash of cayenne, if desired. Saute over medium-high heat. Continue to stir often. Use a spatula to turn over several times. Add balsamic vinegar and continue to cook until blackened.
Makes 4 serving (each serving about ¾ cup)
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Balsamic Brussels Sprouts
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
1. Coat a large nonstick pan or wok with cooking spray. Add 1 teaspoon oil. Add chicken and squeeze the juice of 1 lemon over the top. Cook over medium-high heat, stirring often, until chicken is completely cooked, about 4 minutes. Remove from pan and add to a plate. Set aside.
2. Coat the same nonstick pan with more cooking spray. Add all the veggies and water. Stir-fry for about 3 minutes until broccoli softens. Stir in ginger, garlic and red pepper flakes. Continue to cook and stir-fry for 1 minute. Add back chicken, add teriyaki sauce, maple syrup and vinegar. Reduce heat and simmer, stirring frequently, for about 5 minutes.
Makes 4 large servings, each serving ~2 cups
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Skinny Chicken and Broccoli Stir-Fry
Ingredients
- Cooking spray
- 1 teaspoon olive oil
- 16 oz (1 pound) chicken breasts, cut into bite size pieces (boneless, skinless)
- Juice of 1 lemon
- Cooking spray
- 2 teaspoons Canola or olive oil cooking spray
- 6 cups broccoli, cut into florets, I used a (12 oz) bag
- 1 (12oz) bag broccoli slaw, see shopping tips
- 1 cup snap peas or Chinese pea pods, sliced
- 1 cup red bell pepper, chopped
- 1 cup red bell pepper, chopped
- 3 tablespoons water
- 2 tablespoons ginger (from a jar),
- 2 tablespoons fresh garlic, chopped
- ¼ teaspoon crushed red pepper flakes
- ¼ cup Mrs. Dash Teriyaki Marinade
- 3 tablespoons sugar free maple syrup
- ¼ cup rice vinegar, see shopping tip
Ingredients
- Cooking spray
- 1 teaspoon olive oil
- 16 oz (1 pound) chicken breasts, cut into bite size pieces (boneless, skinless)
- Juice of 1 lemon
- Cooking spray
- 2 teaspoons Canola or olive oil cooking spray
- 6 cups broccoli, cut into florets, I used a (12 oz) bag
- 1 (12oz) bag broccoli slaw, see shopping tips
- 1 cup snap peas or Chinese pea pods, sliced
- 1 cup red bell pepper, chopped
- 1 cup red bell pepper, chopped
- 3 tablespoons water
- 2 tablespoons ginger (from a jar),
- 2 tablespoons fresh garlic, chopped
- ¼ teaspoon crushed red pepper flakes
- ¼ cup Mrs. Dash Teriyaki Marinade
- 3 tablespoons sugar free maple syrup
- ¼ cup rice vinegar, see shopping tip
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