How To Prepare
1. Heat sesame oil in a large skillet over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add garlic; sauté 30 seconds, stirring constantly. Add chicken; sauté 3 minutes or until chicken begins to brown.
2. Combine 3/4 cup water and the next 5 ingredients (through crushed red pepper), stirring with a whisk until fully mixed. Add water mixture to pan; bring to a boil. Add bell pepper and snow peas to pan; cook for 2 minutes or until vegetables are crisp-tender and sauce thickens.
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Kung Pao Chicken
How To Prepare
For sauce, in a small bowl combine ketchup, teriyaki, Maple Syrup, and five-spice powder. For kabobs, trim tenderloin, slice thinly, and thread slices onto skewers. Brush skewered meat with some of the sauce.
2.
Grill kabobs on the rack of an uncovered grill directly over medium-hot coals for 3 to 4 minutes. Brush with remaining sauce. Turn kabobs; grill 3 to 4 minutes more or until fully cooked. To serve, sprinkle with cilantro. If desired, serve lime wedges alongside.
Tip
*Tip: If time permits, soak bamboo skewers in water before using. This helps to prevent the skewers from burning.
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Five-Spice Pork Kabobs
How To Prepare
Heat oil in a large skillet over medium high heat. Cook garlic in oil until tender. Place chicken in the skillet, and cook about 10 minutes on each side, until no longer pink and juices run clear.
Drain oil from skillet. Sprinkle chicken with paprika and sugar free maple syrup. Pour red wine around chicken. Cover, and simmer about 15 to 20 minutes; lightly baste chicken with wine sauce while cooking. Season to taste with pepper.
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Chicken and Red Wine Sauce
How To Prepare
In a large skillet heat oil over medium heat. Sprinkle chops with black pepper. Cook chops in hot oil for 6 to 8 minutes, until brown on outside and slightly pink in center, turning once halfway through cooking time. Remove chops from skillet; cover and keep warm.
2.
For sauce, in same skillet cook and stir onion over medium heat for 3 minutes or until tender. Push onion aside. Remove skillet from heat; add orange juice and syrup. Return to heat. Cook and stir for 1 minute. Stir onions into sauce.
3.
Spoon sauce over chops; sprinkle with crushed red pepper, if desired. Serve with steamed green beans.
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Maple Pork Chops with Onions
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 broiler.
Combine first 6 ingredients in a large bowl. Add chicken to bowl; toss to coat. Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side.
Combine maple syrup and vinegar in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup maple mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining maple mixture. Broil 1 additional minute or until chicken is done.
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Spicy Maple-Brushed 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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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
Preheat oven to 450°F.
2
Mix 1 teaspoon oil, coriander, and pepper in a small bowl. Rub the mixture into pork. Heat 1 teaspoon oil in a large ovenproof skillet over medium-high heat. Add the pork and cook, turning occasionally, until brown on all sides, 5 to 7 minutes. Transfer the pan to the oven and roast the pork until an instant-read thermometer registers 145°F, 15 to 17 minutes. Let rest 5 minutes before slicing.
3
Meanwhile, heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion, stirring occasionally, until browned, 7 to 8 minutes. Add 2 tablespoons water; continue cooking, stirring often, until the onion is soft, 5 to 7 minutes more, adding water a tablespoon at a time if necessary to prevent burning. Stir in rhubarb, vinegar and syrup and cook, stirring often, until the rhubarb has broken down, about 5 minutes. Spoon the sauce over the sliced pork and sprinkle with chives.
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Roast Pork with Sweet Onion-Rhubarb Sauce
