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
In a large glass bowl, mix together lemon juice, olive oil, teriyaki, oregano, and garlic; add pork, onions, and green peppers, and stir to coat. Cover, and refrigerate for 2 to 3 hours.
Preheat grill for medium-high heat. Thread pork, peppers, and onions onto skewers.
Lightly oil grate. Cook for 10 to 15 minutes, or to desired doneness, turning skewers frequently for even cooking.
How To Prepare
1. In a nonstick wok or large nonstick pan, add canola oil and preheat over medium-high heat. Stir in cooked chicken and scallions; stir-fry for 1 minute.
2. Add cooked rice, celery, and teriyaki. Cook for about 3 minutes until heated through, tossing gently to coat all ingredients. Push rice mixture to the sides of wok or pan. Add egg whites to center of wok. Cook and stir about 1 minute or until the eggs are completely cooked. Mix eggs into rice mixture. Add sesame oil, pepper and stir fry ingredients all together.
3. Serve immediately. Store leftovers in refrigerator for up to 2 days.
Makes 6 servings (about 1 cup each)
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Skinnylightful Chicken Fried Rice
How To Prepare
1. Prepare the noodles according to package directions. Drain and set aside.
2. In the meantime, in a large nonstick pot or pan, heat the olive oil. Cook the cubed chicken breast over medium heat until all pink color is gone. Add the mushrooms, garlic, ginger and cook over medium heat for 4 minutes. Stir often. Mix in broth, vinegar, teriyaki and red pepper flakes. Bring to a boil. Stir in cabbage and chicken. Return to a boil; reduce heat and simmer, uncovered, for 5 minutes.
3. Stir in cooked noodles, lemon juice and remove from heat.
4. Ladle into each bowl and garnish each serving with 1 tablespoon sliced green onions.
Makes 4 main course servings
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Skinny Hot and Sour Chicken Soup
Ingredients
- 16 oz (1 lb) skinless lean chicken breast, cubed
- 3 ounces rice noodles cooked,
- 1 teaspoon olive oil
- 3 cups (6 oz) fresh shiitake mushrooms, stems removed and caps thinly sliced,
- 3 cloves (about 1 tablespoon) fresh garlic, chopped
- 1 tablespoon ginger (from a jar), see shopping tip
- 3 (14-ounce) cans no salt added chicken broth, see healthy benefits
- 3 tablespoons seasoned rice vinegar
- 2 tablespoons Mrs. Dash Teriyaki Marinade
- ¼ teaspoon red pepper flakes
- 2 cups cabbage, shredded
- 1½ cups cooked chicken, diced
- 2 tablespoons lemon juice
- ¼ cup green onions, sliced for garnish
Ingredients
- 16 oz (1 lb) skinless lean chicken breast, cubed
- 3 ounces rice noodles cooked,
- 1 teaspoon olive oil
- 3 cups (6 oz) fresh shiitake mushrooms, stems removed and caps thinly sliced,
- 3 cloves (about 1 tablespoon) fresh garlic, chopped
- 1 tablespoon ginger (from a jar), see shopping tip
- 3 (14-ounce) cans no salt added chicken broth, see healthy benefits
- 3 tablespoons seasoned rice vinegar
- 2 tablespoons Mrs. Dash Teriyaki Marinade
- ¼ teaspoon red pepper flakes
- 2 cups cabbage, shredded
- 1½ cups cooked chicken, diced
- 2 tablespoons lemon juice
- ¼ cup green onions, sliced for garnish
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How To Prepare
Instructions
1. In a large pot, add chicken broth, mushrooms, teriyaki, Splenda, sherry and ginger and mix well. Turn heat up to a boil, then turn down to a simmer and cook for 15 minutes.
2. Stir in the chicken and ½ cup scallions. Continue to cook for 10 more minutes. Add brown rice and cook for an additional 5 minutes.
3. Ladle 1 cup into each bowl. Sprinkle with a little scallions and sesame seeds, if desired.
Makes 8 cups (each serving, 1 cup)
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Skinny Chinese Chicken Soup
Ingredients
Ingredients for Garnish: (optional)
Ingredients
Ingredients for Garnish: (optional)
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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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How To Prepare
On the side burner, melt the Syrup, Splenda and a touch of oil in a small saute pan over medium-high heat. Remove from the heat and whisk in the mustard, teriyaki, olive oil and ginger. Let cool.
Preheat grill to medium heat. Brush salmon with vegetable oil and season with pepper to taste. Place the salmon skin side down on the grill. Coat the flesh of the salmon fillets with the maple mixture. Grill for 6 to 8 minutes to medium doneness, turning once after 5 to 6 minutes.
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Salmon with Maple and Mustard Glaze
How To Prepare
1.
Combine teriyaki, vinegar, orange juice, oil and pepper flakes in a 2-gallon plastic food-storage bag. Pierce flank steak repeatedly with fork and add flank steak; seal; turn to coat with marinade. Refrigerate at least 2 hours. (Can be refrigerated overnight.)
2.
Heat broiler or grill. Remove steaks from bag; drain marinade into small saucepan.
3.
Broil or grill steak 4 inches from heat about 5 minutes on each side for medium-rare (145 degrees F). Let steak stand 5 minutes; keep warm.
4.
Meanwhile, bring marinade to boiling and boil 3 minutes. Thinly slice steaks across grain. Serve with marinade.
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Orange-Marinated Flank Steak
How To Prepare
1) Mix chicken broth and marinade; set aside.
2) Cook broccoli & garlic in hot oil in large skillet on medium-high heat until crisp-tender.
3) Remove from skillet; cover to keep warm.
4)Add chicken to skillet; cook and stir 3 to 4 minutes or until cooked through.
5) Add broth mixture; mix well.
6) Bring to boil.
7) Reduce heat to medium-low.
8) Stir in mustard until well blended.
9) Return broccoli mixture to skillet; mix lightly.
10) Cook until heated through, stirring occasionally.
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Broccoli Chicken Dijon
