Entrees-Poultry or Seafood - Asian recipes

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08-14-1999, 08:22 PM
Asian recipe section for poultry, fish and seafood.

09-01-1999, 12:56 AM
* Exported from MasterCook *

Chicken Lo Mein - 3 Points

Recipe By : Unknown
Serving Size : 5 Preparation Time :0:00
Categories : Poultry Oriental

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup green onions -- thinly sliced
1/2 teaspoon ground ginger
8 ounces boneless & skinless chicken breast -- cut in thin strips
1 1/2 cups mushrooms -- thinly sliced
2 cups bean sprouts
2 teaspoons oyster sauce
1 can bamboo shoots, Geisha -- drained
1 can waterchestnuts, China Boy -- drained and sliced
1 can baby sweet corn, Sun Luck -- drained
2 tablespoons soy sauce, low sodium
5 ounces uncooked vermicelli, Creamette

1. In large non-stick skillet sprayed with cooking spray; add green onions and ginger root. Saute 1 minute.

2. Add chicken and saute for 2 minutes; add mushrooms, bean sprouts, bamboo shoots and waterchestnuts and cook until vegetables are tender, about 3-5 minutes.

3. Stir in oyster sauce and soy sauce.

4. Cook vermicelli. Add vermicelli and stir to combine. Cook until heated through, about 1 minute.

Calories: 216.2
Fat grams: 1.3
Fiber grams: 5.8

W/W Points: 3

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[This message has been edited by Kelly_S (edited 10-10-1999).]

09-01-1999, 01:00 AM
* Exported from MasterCook *

Szechuan Chicken and Vegetables - 3 Points

Recipe By : Prevention's Low-Fat, Low-Cost Cookbook
Serving Size : 5 Preparation Time :0:00
Categories : Oriental Poultry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons grated ginger root
1/2 cup water
2 tablespoons cornstarch
1 teaspoon dark sesame oil
16 ounces boneless & skinless chicken breast -- cut in strips
1 cup Swanson's Natural Goodness Fat-Free Reduce -- chicken flavor
1 cup broccoli florets
1 cup shredded carrots
5 scallions -- cut in strips
2 teaspoons red pepper flakes
1 teaspoon honey
1/4 cup hoisin sauce

1. In a medium bowl, combie the ginger, water, 1 tablespoon cornstarch and oil; mix well. Add th chicken; toss to coat. Cover and refrigerate for 3 hours or overnight; stirring occassionally.

2. Drain the chicken, reserving the marinade. Coat a 10-inch non-stick skillet with cooking spray; set it over medium-high heat. When the pan is hot, add the chicken. Cook and stir for 5 minutes, or until the chicken is no longer pink. Transfer chicken to a plate.

3. Add the broth to the skillet; bring to a boil. Add the broccoli, carrots and scallions; cook and stir for 3 mintues. Add the chicken, reserved marinade, red pepper flakes and honey; bring to a boil. Cover and cook for 2 minutes or until the vegetables are crisp-tender. Add the hoisin sauce; heat through.

4. Mix 1 tablespoon cornstarch and 1 tablespoon water. Add to mixture and cook until slightly thickened.

Calories: 175.5
Fat grams: 2.7
Fiber grams: 2.0

W/W Points: 3

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NOTES : The original recipe called for 4 chicken breast halves, skinned, boned and cut into strips. The original recipe provided the following nutritional information: Calories: 192/Total Fat Grams: 4.5/Saturated Fat Grams: 1.1/Cholesterol Milligrams: 74/Sodium Milligrams: 174/Fiber Grams: 1 (4 Points). The cookbook also indicated the cost per serving is $0.76.

03-30-2000, 07:45 PM
Valjean -

I searched S.O.A.R. (http://soar.berkeley.edu/recipes/) and found several recipes for Moo Goo Gai Pan. I picked one and modified the ingredients insignificantly so that I could use MasterCook's nutritional info to compute the points (eg fresh pea pods became pea pods). This one sounds like it might be a keeper:

* Exported from MasterCook *

MOO GOO GAI PAN - 3 Points

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : China Poultry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 pound chicken breast, no skin, no bone, R-T-C
3/4 cup Water
3 tablespoons Soy sauce
2 tablespoons Dry sherry
4 teaspoons Cornstarch
1 tablespoon Honey
1 teaspoon chicken bouillon granules
8 ounces waterchestnut, canned -- 1 can, drained
1 cup pea pods -- fresh
1/2 cup Fresh mushrooms -- sliced
5 green onion -- sliced
2 teaspoons Ginger root -- grated
2 tablespoons Cooking oil

Partially freeze chicken; thinly slice into bite-sized

In small mixing bowl stir together the water, soy
sauce, dry sherry, cornstarch, honey, and instant
chicken bouillon granules; mix well. Slice the drained
water chestnuts; set aside. Halve the pea pods
crosswise; set aside. Slice the mushrooms and the
green onion; set aside. Grate 2 teaspoon gingerroot;
set aside.

Heat the oil in wok over high heat. Add the chicken
to wok and stir-fry 3 to 4 minutes. Remove chicken.
Add more oil, if necessary. Stir-fry water chestnuts,
pea pods, mushrooms, green onions, and ginger for 3 to
4 minutes. Return chicken to wok. Stir the bouillon
mixture and stir into chicken. Cook and stir until
thickened and bubbly. Cover and cook 2 minutes more or
until heated through. This ought to serve 4 to 6.

From The Cookie Lady's Files

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Per serving: 143 Calories (kcal); 6g Total Fat; (36% calories from fat); 10g Protein; 12g Carbohydrate; 23mg Cholesterol; 604mg Sodium
Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

04-09-2000, 10:34 PM
Hello everyone. I want to share this great menu with you - my boyfriend made it last week for my Mum for (British) Mother's Day and it is so delicious and so low in points! I haven't put the points values because I think you work them out differently in the States from how we do here, but it's really easy to work them out. Here goes:

1. Sesame prawn toasties (from the Millennium cookbook if anyone has that...)

4 medium slices bread.
100g (3.5oz) peeled, ready-to-eat prawns.
1 tsp sherry
1 tsp oyster sauce (optional)
150g (5.5oz) cottage cheese
pinch of salt
1 tsp sesame seeds
1. toast bread on 1 side
2. combine prawns (chop them if you like), sherry, oyster sauce, cottage cheese and salt.
3. spread mixture on untoasted side of bread.
4. sprinkle with sesame seeds.
5. grill toasties.
6. cut each slice into 4 triangles and serve!
2. Barbecue chicken wings.

As many chicken wings as you like, skinless. Remove the little fatty part so you have the meat part.

For the marinade: equal parts of tomato ketchup, clear honey, soy sauce. Mix them all together.

Put the whole lot in a big bowl, make sure the wings are covered in marinade, cover, and put in refrigerator for at least an hour.

Take them out of the fridge, give them a stir, put them in a roasting dish and cook them in the middle of a medium oven until they're done. Yum!
3. Chilli chicken skewers (more Thai than Chinese, but still...)

(makes 8 skewers)

4 boneless, skinless chicken breasts
1 each yellow and orange pepper, deseeded
1 medium red onion
16 button mushrooms
16 cherry tomatoes

(For the marinade)
2 red chillies, finely chopped.
2 tbsp lemon grass, finely sliced.
2 tbsp mint leaves, roughly chopped.
1 garlic clove.
6oz olive oil.
4 tbsp fresh lemon juice.

1. soak 8 wooden skewers in cold water for at least an hour. Cut each chicken breast into 6 chunks. Cut each pepper into 12 pieces and the onion into 8 wedges. Mix marinade ingredientes and add chicken, prepared vegetables, button mushrooms. Marinate for 1 hour at room temperature.

2. Preheat the grill to high. Meanwhile, skewer chicken and vegetables, starting and finishing with a mushroom. Each skewer will have 3 chunks of chicken, 3 pieces of pepper, 2 wedges of onion, 2 tomatoes and 2 mushrooms. Grill for 20 mins, basting with the marinade and turning every 5 mnutes.

4. Dessert! Lime bananas...

This is soooooo easy - take 1 banana per person and slice lengthways and crosswise to make 4 slices. Squeeze fresh lime juice all over it. Grill for 5-10 minutes, or until cooked through. Serve with something yummy - I like low-point toffee ice cream or yoghurt, but whatever rings your bell will do!

lots of love,

255 - 251 - 231

05-20-2000, 04:12 AM
* Exported from MasterCook *

Chicken Teriyaki

Recipe By : The Pillsbury Cookbook
Serving Size : 6
Preparation Time :20:00

Amount Measure Ingredient -- Prep Method
-------- ------------ ---------------------
3 Whole Chicken Breasts Without Skin -- Boned And Halved
1/4 Cup Soy Sauce -- Lite
1/4 Cup Wine, White
2 Tablespoons Sugar
1/2 Teaspoon Ginger -- Dash (Ground)

Place chicken breast halves between pieces of plastic wrap; lightly pound with meat mallet or rolling pin to flatten. Place in shallow dish. In small bowl, combine remaining ingredients; mix well to dissolve sugar. Pour marinade over chicken. Cover; refrigerate 1 to 2 hours; turning several
times. Drain chicken, reserving marinade.

Arrange chicken on lightly greased broiler pan. Broil 4 to 5 inches from heat for 5 minutes. Turn chicken, brush with marinade. Broil an additional 5 to 6 minutes or until chicken is tender. If desired, service with hot cooked rice.

Per serving -

151.7 calories
1.4 grams of fat
0 grams of fiber

WW123 - 3 points

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07-19-2000, 05:28 AM
* Exported from MasterCook *

Kung Pao Chicken - 5 Points

Recipe By : Weight Watchers Meals in Minutes Cookbook Page 101
Serving Size : 2 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons soy sauce, low sodium
2 tablespoons dry sherry
1 clove garlic -- minced
1 teaspoon ginger root -- minced
5 ounces boned and skinned chicken breasts -- cubed
1 teaspoon peanut oil -- or vegetable oil
2 dried chili peppers
1 ounce unsalted roasted peanuts
1 medium red bell pepper -- cut in thin strips
1/4 cup scallions or green onions -- cut diagonally
1/4 cup chicken broth
1 teaspoon cornstarch

1. In small glass or stainless-steel mixing bowl combine soy sauce, sherry, garlic and ginger root; add chicken and turn to coat. Cover with plastic wrap and refrigerate at least 30 minutes.

2. In 12-inch nonstick skillet heat oil; add chili peppers and cook over medium-high heat, stirring frequently, until peppers are browned, about 1 minute. Remove and discard peppers.

3. To same skillet add peanuts and cook over medium-high heat, stirring frequently, until nuts are lightly browned, about 1 minute. Transfer nuts to a plate; set aside. Using slotted spoon, transfer chicken to same skillet, reserving marinade. Cook chicken over medium-high heat, stirring frequently, until browned on all sides and cooked through, 2 to 3 minutes. Transfer chicken to plate with peanuts; set aside. Add bell pepper and scallions or green onions to skillet and cook over medium-high heat, stirring frequently, until tender-crisp, 1 to 2 minutes.

4. Add broth and cornstarch to reserved marinade and stir to dissolve cornstarch; add to bell pepper-scallion/green onion mixture in skillet, along with chicken and peanuts, and cook, stirring constantly, until mixture comes to a boil and thickens, 2 to 3 minutes.

Each serving provides: 3 Protein Exchanges; 1 1/4 Vegetable Exchanges; 1 1/2 Fat Exchanges; 25 Optional Calories

Per serving: 245 calories; 22 g protein; 11 g fat; 12 g carbohydrates; 27 mg calcium; 775 mg sodium; 41 mg cholesterol; 2 g dietary fiber

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NOTES : Per MasterCook database the following nutritional analysis is provided:

Calories: 257.1
Fat grams: 10.7
Fiber grams: 3.6
Carbohydrate grams: 14.4

09-29-2000, 11:33 PM
On a week-night, I'd use 4 tsp of that garlic/ginger blend that comes in a jar (near the jars of chopped garlic) instead of dealing with fresh.


* Exported from MasterCook *

Chicken Lo Mein (3.5 points)

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Poultry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 pound skinless boneless chicken breast halves
1/2 pound snap pea pods -- strings removed (2 cups)
6 ounces baby-cut carrots -- cut lengthwise into 1/4 inch
sticks (1 cup)
1/2 (9 ounce) package refrigerated linguine -- cut into 2-inch pieces
2 teaspoons cornstarch
1 teaspoon sugar
2 teaspoons water
1/3 cup fat-free reduced-sodium chicken broth
1 tablespoon soy sauce
4 cloves garlic -- finely chopped
2 teaspoons finely chopped gingerroot
Toasted sesame seed -- if desired

Cut chicken breast halves lengthwise into 2-inch pieces; cut pieces
crosswise into 1/2-inch strips. Heat 2 quarts water to boiling in 3-quart
saucepan. Add pea pods, carrots and linguine; heat to boiling. Boil 2 to 3
minutes or until linguine is just tender; drain. Mix cornstarch, sugar and
water. Mix broth, soy sauce, garlic and gingerroot; stir in cornstarch

Spray nonstick wok or 12-inch skillet with nonstick cooking spray; heat over
medium-high heat until cooking spray starts to bubble. Add chicken; stir-fry
about 2 minutes or until chicken is white. Stir broth mixture; stir into
chicken mixture. Stir in pea pods, carrots and linguine. Cook 2 minutes,
stirring occasionally. Sprinkle with toasted sesame seed.


Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.

You may notice that the nutritional information calculated by MasterCook is
different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.

"© General Mills, Inc. 1998."

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Per serving: 169 Calories (kcal); 1g Total Fat; (7% calories from fat); 16g
Protein; 23g Carbohydrate; 45mg Cholesterol; 289mg Sodium
Food Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit;
0 Fat; 0 Other Carbohydrates

NOTES : Low-fat boiled vegetables and noodles soak up maximum flavor when
they are stir-fried in a fresh gingerroot sauce.
Nutr. Assoc. : 2313 4373 2111 3380 0 0 0 20116 0 0 26086 0

03-28-2001, 11:40 PM
Szechuan Chicken and Pasta

1 lb boneless, skinless chicken breast, cut into 1-inch pieces
1 small red onion, cut into thin wedges
2 cups water
1-1/2 cups (5 oz) uncooked fusilli (corkscrew) pasta
1 bag (1 lb 5 oz) frozen Szechuan stir-fry mix with vegetables, Szechuan sauce and peanuts

Spray 12-inch non-stick skillet with cooking spray, heat over medium heat. Add chicken and onion; stir-fry 3-5 minutes or until chicken is light brown.

Stir in water; heat to boiling. Stir in pasta. Cook 8-10 minutes, stirring occasionally, until pasta is almost tender (do not drain).

Stir in Szechuan sauce packet and mix until well blended. Stir in vegetables; reduce heat to medium. Cover and cook 8-9 minutes, stirring occasionally, until vegetables are crisp tender. Sprinkle with peanuts.

4 servings/7 points old program/8 points new program

Calories – 380
Total fat – 10g
Fiber – 7g

05-23-2001, 03:37 PM
I threw this together the other night and it was really good and filling too!

2 tbsp. chopped onion
1 cup fresh mushrooms (can use canned but don't add until later)
1 cup broccoli (fresh or frozen)
Sautee and set aside 1st 3 ingred.
Next cook and drain 3 oz.(dry) wheat pasta

3 oz. diced cooked chicken or shrimp
1/4 tsp. ginger powder or to taste
1/4 tsp. garlic powder or to taste
Splash in low sodium soy sauce to taste

In pot combine cooked pasta, sauteed veggies, meat and spices. Cover and simmer until meat is heated through.

Is 1 serving for 6 pts (pasta and chicken)

02-10-2002, 03:11 PM
Supposed to be Applebee’s Oriental chicken salad

Oriental Dressing
3 tablespoons honey
1½ tablespoons white vinegar
4 teaspoons mayonnaise
1 tablespoon Grey Poupon Dijon mustard
1/8 teaspoon sesame oil

2 to 4 cups vegetable oil for frying
1 egg
½ cup milk
½ cup flour
½ cup Cornflakes crumbs
1 teaspoon salt
¼ teaspoon pepper
1 boneless, skinless chicken breast half

3 cups chopped romaine lettuce
1 cup Napa cabbage, chopped
½ carrot, juienned or shredded
1 green onion, chopped
1 tablespoon sliced almonds
1/3 cup chow mein noodles

In a small bowl, use electric mixer to blend honey, vinegar, mayonnaise, mustard, and oil. Refrigerate while preparing chicken and salad.

Preheat oil in a deep fryer or deep pan over medium heat until temperature is 35°F. Mean while, in a small bowl, beat egg. Add milk. Mix well. Set aside
In another bowl, combine flour with Cornflakes crumbs, salt and pepper. Cut chicken breast into 4 to 5 long stripes. Dip each strip of chicken into egg mixture and then into flour/Cornflakes mixture, coating each piece completely. Fry each chicken finger for 5 minutes, or until coating has turned brown.

Toss chopped romaine lettuce with chopped red cabbage, Napa cabbage, and carrots. Pile on dinner plate. Sprinkle with sliced green onion. Sprinkle with almonds. Sprinkle with chow mein noodles
Cut chicken into bite-sized chunks. Pile chicken in the middle of salad. Serve with salad dressing on the side.
Note Recipe can be doubled and/or quadrupled.
Variations the chicken can replaced with pre-made chicken fingers
I don't deep fry the chicken I just use a bit of oil and pan fry it in a teflon pan.

07-04-2003, 09:07 PM
This is another great recipe from WW`s Take Out Tonight cookbook!

* Exported from MasterCook *

Szechuan Chicken with Peanuts -- 6 Pts

Recipe By :Weight Watcher's Take-out Tonight, pg. 47
Serving Size : 4 Preparation Time :0:00
Categories : Chicken lowfat
Weight Watchers

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound skinless& boneless breasts -- cut into thin strips
3 tablespoons hoisin sauce -- divided
2 tablespoons cornstarch -- divided
1/2 cup low-sodium chicken broth
2 tablespoons rice vinegar
2 tablespoons sugar
2 teaspoons chili-garlic sauce
1 tablespoon canola oil
1 tablespoon minced peeled fresh ginger
2 garlic cloves -- minced
1 green bell pepper -- seeded and chopped
2 medium carrots -- thinly sliced on a diagonal
1/4 cup unsalted dry-roasted peanuts -- (or cashews or your favorite nut)

1. Combine the chicken, 1 tablespoon of hoisin sauce and 1 tablespoon of cornstarch in a medium bowl. Toss well to coat and set aside. Combine the remaining 2 tablespoons hoisin sauce, 1 tablespoon cornstarch, the broth, vinegar, sugar and chili-garlic sauce in a small bowl; set aside.

2. Heat a nonstick wok or large, deep skillet over medium-high heat until a drop of water sizzles. Swirl in the oil, then add the chicken. Stir fry until almost cooked through, 2-3 minutes. Add the ginger and garlic; stir fry until fragrant, about 15 seconds. Add the bell pepper, carrots and peanuts; stir fry until crisp-tender, about 2 minutes. Add the hoisin sauce mixture and cook, stirring constantly, until the mixture boils and thickens, and the chicken is cooked through, about 1 minute.

Per WW's: Yield: 4 servings. Per serving (1 cup): 302 cal; 11 g fat, 2 g sat fat, 64 mg chol, 392 mg sod, 24 g carb, 3 g fib, 27 g prot, 38 mg calc. Points: 6


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Per Serving (excluding unknown items): 306 Calories; 10g Fat (29.4% calories from fat); 31g Protein; 24g Carbohydrate; 3g Dietary Fiber; 66mg Cholesterol; 287mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1 Vegetable; 1 1/2 Fat; 1 Other Carbohydrates.

NOTES : I used snow peas cut into slivers and shredded carrot for this recipe on 5/9/03. It was very flavorful but not hot. ~~Jane
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

09-19-2004, 06:24 PM
Hey I just saw in my Low-Fat Cookbook there is a recipe:

Microwave Sesame Chicken
Serves 4

1/4 Cup reduced Sodium Soy Sauce
1 scallion, sliced
1 tablespoon Dijon mustard
1 teaspoon Sesame oil
1 tablespoon chopped Ginger Root
1 Tablespoon frozen OJ concentrate
1 pound boneless, skinless chichen breast, cut into 1-inch cubes
1 tablespoon toasted sesame seeds
1 tablespoon chopped parsely

1. Combine soy saucs, scallion, mustard, oil, gingerroot, and OJ concentrate; pour over chicken in 9-inch glass bakeing dish and refrigerate, covered, stirring a few times.
2. Cover dish with waxed paper and microwave on High for 3-4 minutes. Turn chicken pieces, cover, and microwave on High until chicken is cooked through, 2-3 minutes. Sprinkle with sesame seeds and parsley.

Per serving
Calories: 133
% calories from fat : 31
Fat: 4.4
Sat fat: .9
Sodium: 620 mg
Protein: 19.1 gm
Carbs: 3.4

Hope this helps. I havent tried the recipe before. Let me know how it is.

Still Trying
10-13-2004, 11:24 AM
Cabbage Wrapped Shrimp with Wasabi Cream

¼ cup ff sour cream
2 T ff Mayonnaise
1 teasp. Wasabi paste
1/8 + ¼ teaspoon salt
1 ½ cups water
2/3 cup rice
8 ounces cooked shrimp chopped
1 medium seedless cucumber (peeled and diced)
1/2 ripe avocado peeled, pitted, & diced
¼ cup cilantro
1 T fresh lime juice
8 large leave savoy cabbage, Swiss Chard, or Chinese Cabbage, tough ribs removed
6 T reduced sodium soy sauce

To make the wasabi cream, combine the sour cream, mayo, wasabi paste, and 1/8 teaspoon of the salt in a small bowl. Cover and refrigerate at least 30 minutes or until ready to serve, up to 2 days.

Meanwhile, bring the water to a boil in a medium saucepan; add the rice and remaining ¼ teaspoon salt. Reduce heat and simmer, covered, until liquid is absorbed and rice is tender, about 15 minutes. Remove from heat and let stand 5 minutes. Fluff the rice with a fork then transfer to a large bowl to cool. Stir in shrimp, cucumber, avocado, cilantro, scallions, and lime juice; set aside.

Cook the cabbage leaves in boiling water until wilted, about 2 minutes. Drain and set aside to cool. Cut each cabbage leaf lengthwise in half. Working 1 leaf half at a time, place a scant ¼ cup rice mixture in the center of the bottom third of the leaf half. Fold over the sides then roll up from the bottom of the leaf to form a package. Repeat with remaining leaves and rice mixture to make a total of 16 rolls. Serve with wasabi cream and soy sauce.

Per serving (2 rolls with 1 teaspoon wasabi cream and scant tablespoon soy sauce): 138 Cal, 3 grams fat, 2 grams fiber

11-06-2004, 02:05 PM
Shrimp Spring Rolls with Dipping Sauce

POINTS® Value | 2
Servings | 4
Preparation Time | 25 min
Cooking Time | 0 min
Level of Difficulty | Easy

light meals | Don’t be upset if the sauce drips down your arms – that’s part of the fun when enjoying this fresh, flavorful finger food. For a neater meal, serve as a salad and eat with chopsticks.

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1/4 cup soy sauce
1/4 cup fresh lime juice
2 Tbsp water
2 medium garlic clove(s), minced and mashed to a paste
1/2 tsp McNeil Specialty Products SPLENDA (R) No Calorie Sweetener
1 medium jalapeno pepper(s), minced (do not touch seeds with bare hands)
1/8 pound cooked shrimp, cut in half lengthwise (about 8 large-sized shrimp)
8 large leaf lettuce, butter, hard stem removed (or another soft lettuce)
1 small carrot(s), cut into matchsticks
1 medium sweet red pepper(s), cut into matchsticks
4 oz Eden Organic Kamut Udon Noodles, or other brand, cooked and kept at room temperature
1/8 oz spearmint, about 8 large leaves


Whisk soy sauce, lime juice, water, garlic paste, Splenda and chili together in a medium bowl.

To assemble rolls, place one noodle on a flat surface (make sure it’s straight) and top with a lettuce leaf. Fill with a small amount of carrot and red pepper, 2 shrimp halves, a small amount of udon and a mint leaf. Tie with noodle to enclose filling. Serve with dipping sauce. Yields 2 rolls and about 2 1/4 tablespoons of sauce per serving.

To learn more about cooking with SPLENDA® No Calorie Sweetener, as well as tips from our users, read How Sweet It Is.

SPLENDA® No Calorie Sweetener is a registered trademark of McNeil Nutritionals, a division of McNeil-PPC, Inc.

Arizona Girl - Kathy
01-26-2005, 01:27 PM
My daughter sent me this off the WW website:

Sesame Chicken

2 Tbsp sesame seeds, raw
1 Tbsp water
1 Tbsp low-sodium soy sauce
1 Tbsp maple syrup
1 Tbsp dry sherry
1 tsp ginger root, fresh, minced
1/2 tsp five-spice powder
2 Tbsp all-purpose flour
1/2 tsp table salt
1/4 tsp black pepper
1 pound uncooked boneless, skinless chicken breast(s), cut into 2-inch pieces
2 tsp peanut oil

1. Place a large nonstick skillet over medium-high heat. Add sesame seeds and cook until lightly toasted, shaking the pan frequently, about 2 to 3 minutes; transfer seeds to a shallow dish and set aside.
2. Whisk water, soy sauce, maple syrup, sherry, ginger and five-spice powder together in a small bowl; set aside.
3. Combine flour, salt and pepper in a shallow dish; add chicken and turn to coat. Shake chicken pieces to remove excess flour.
4. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and sauté until browned on all sides, about 5 minutes. Add soy sauce mixture to chicken and cook until sauce thickens and is almost evaporated, about 2 to 3 minutes more.
5. Dip chicken pieces in toasted sesame seeds and serve, drizzled with any additional soy sauce mixture. Yields about 4 strips per serving.

POINTS® Value | 4
Servings | 4
Preparation Time | 16 min
Cooking Time | 11 min
Level of Difficulty | Moderate

04-07-2005, 12:40 PM
2 tsp dark sesame oil (I used olive and it was fine)
1 pound uncooked boneless, skinless chicken breast(s), four 4-oz pieces
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
15 oz Del Monte Mandarin Oranges In Light Syrup, or similar item
1/2 cup reduced-sodium chicken broth
1 Tbsp low-sodium soy sauce
2 tsp cornstarch


Heat oil in a large nonstick skillet over medium-high heat. Season both sides of chicken with salt and pepper; add chicken to skillet and cook until golden, flipping once, about 2 minutes per side.

Drain oranges and reserve 1/4 cup liquid. Add oranges with reserved liquid to skillet and simmer 2 minutes. Whisk together broth, soy sauce and cornstarch in a small bowl; add mixture to pan and simmer until sauce thickens and chicken is cooked through, about 3 minutes more. Yields 1 piece of chicken and about 1/4 cup of sauce per serving.

05-23-2005, 01:30 AM
Our family loves this recipe. It sounds a little more complicated than it is. Read the recipe through before beginning.

Thai Chicken Satay

1/2 cup soya sauce
1 tsp garlic, minced
1/8 cup brown sugar (or brown sugar splenda)
dash of cayenne pepper
1.5 pounds boneless skinless chicken breasts (approximately 4 large)
bamboo skews

Combine sugar, garlic, soya sauce and cayenne pepper in a mixing bowl. Cut the chicken into long strips (about 5 to 7 strips per breast). Add chicken to the marinade and let soak in the fridge. Soak bamboo skews in water if you are BBQing the chicken

Prepare 1.5 cups basmati rice with three cups water - microwave high ten minutes and then medium ten minutes in a covered microwave safe casserole bowl.

Prepare Dressing:
1/4 cup brown sugar
3/4 cup Kraft sundried tomato and oregano salad dressing
1/8 tsp chili flakes

Wash up 1 bunch green Leaf Lettuce

Prepare Dipping sauce:

1.5 tablespoons light peanut butter
1 tablespoon soy sauce
1 tsp. brown sugar
1/8 tsp cayenne pepper
1/8 tsp cumin powder
Water to smooth to a past (approx. 2 tsp)

Skew the chicken on bamboo skewers that have been soaked in water. Grill or BBQ until they are no longer pink...discard left over marinade.

The peanut sauce is to put very sparingly on the chicken. To assemble - lay out a layer of lettuce, put rice in the centre of lettuce leave, drizzle dressing over the rice, add the chicken (remove from the skewer), drizzle with a small amount of peanut sauce. Roll up and eat like a taco (or if you prefer - measure desired portions out and eat with a knife and fork)

Calories - 449
Fat 12.3 g
Protein 33.9 g
Carbohydrates 50.7 g

Serves 4 - 6

06-02-2005, 09:56 PM
I'm gonna make this tonight ~ it sounds delicious and my son LOVES orange chicken ~ thanks for the recipe! :)

06-24-2005, 10:24 AM
I just wanna say that I made this AND LOVED IT! My husband even ate it (and that is saying ALOT) THANKS FOR A NEW RECIPE WHICH WILL BE MADE AGAIN!

06-25-2005, 01:56 AM
I actually made this dish out of their cookbook a few weeks ago, and found it to be rather bland... I'm going to try it again, though, and maybe add some fresh ginger to spice it up! Just a thought.

07-15-2005, 11:21 AM
I do not have access to the website so could you tell me how many points are in a serving?! Thanks a bunch!

07-15-2005, 12:04 PM
above in first post she said 5pts per serving. I copied this one think will try it out since it sounds yummy

07-15-2005, 07:43 PM
Thank you! I even read through that before I asked for the points and didn't even notice that it was right there! Thanks!

07-18-2005, 09:03 PM
Sweet Stuffed Japanese Eggplants
Keys: Low Calorie Fat Free Diet Vegan Vegetables Vegetarian Holiday Main Dish Japanese Japan Asian Oriental
Yield: 8


8 x Japanese eggplants
1 tbl canola oil
1 1/2 cup minced onion
1 med red bell pepper
1 cup nonfat vegetable stock
1 tbl minced fresh ginger root
2/3 cup tomato sauce
2 tbl dark brown sugar
2 tbl raisins
1/3 cup blanched sliced almonds to 1/2 cup
1 tsp salt or to taste
1 tbl curry powder or to taste
cooking spray

Preheat the oven to 350F. Spray a 9x13 inch baking pan with nonstick cooking spray. Make a deep lengthwise slit in each eggplant, but don't cut all the way through. Set aside.

To make the stuffing, heat the oil in a large skillet, and cook the onion and bell pepper over medium-high heat, stirring, until soft, about 5 minutes. Add the remaining ingredients, stir and simmer 2 minutes.

Spread a thin layer of the stuffing on the bottom of the baking pan. Spoon the remaining stuffing into the cut of each eggplant and place the stuffed eggplants in the baking dish. Cover the pan with foil and bake 25 minutes. Uncover and bake until the eggplants are tender, about 20 to 25 minutes more.

07-18-2005, 09:07 PM
Bento Boxes with Ellen
Keys: Rice Salads Dressings Scallops Vegetables Seafood Japanese Japan Asian Oriental Cold Room
Yield: 4


----------------- MESCLUN SALAD ----------------
1 1/2 tbl vinegar, sugarcane, champagne,
or white-wine
1 pch brown sugar
Coarse salt
Freshly-ground black pepper
2 tbl extra-virgin olive oil
6 oz mesclun salad greens

----------------- PICKLED VEGETABLES ----------------
1 cup unseasoned rice vinegar
1/4 cup sugar
1 tbl salt
1 x carrot
1 x red pepper
1 x yellow pepper
1/2 x jicama

----------------- SEARED SCALLOPS WITH SCALLIONS ----------------
2 tbl sesame oil
3 tbl soy sauce
2 bn scallions
2 x carrots
1 1/2 tbl peanut oil
1 lb fresh sea scallops cleaned
Coarse salt

----------------- JASMINE-TEA RICE ----------------
2 cup Japanese rice
3 tbl jasmine tea
1 tbl peanut oil
1 tsp coarse salt
Freshly-ground black pepper

* Note: Bento boxes are made of metal or lacquered wood. These tidy lunch boxes are divided into sections for each part of the meal.

MESCLUN SALAD: In a large bowl, whisk together vinegar, brown sugar, salt, and pepper. Whisk in olive oil, and adjust seasoning if necessary. Add greens, and toss to coat thoroughly with dressing; your hands are the best tools for this job. (Serves 4)

PICKLED VEGETABLES: Peel carrot and cut at angles into 1/2-inch pieces. Cut red and yellow peppers into 1/2-inch triangles. Peel and cut jicama into 1/2-inch triangles.

In a small saucepan, heat vinegar, sugar, salt, and 1/4 cup water until sugar and salt dissolve and mixture is heated through. Place vegetables in a medium-size bowl, and pour hot pickling mixture over vegetables. Let vegetables sit 1 hour at room temperature or 4 hours in refrigerator, covered. Serve cold or at room temperature. (Serves 4)

SCALLOPS: Cut scallions at an angle into 1-inch pieces. Finely julienne the carrots using a Japanese mandoline. In a small saucepan, heat sesame oil with soy sauce. Stir in scallions, and covered cook, 10 minutes. Add carrots, and cook for about 1 minute.

Heat peanut oil in a large saute pan over high heat. Season scallops with salt, and place in saute pan to sear until brown and crusty, about 2 minutes on each side.

To serve, place a bed of scallion-carrot mixture on the plate and arrange scallops around it. Drizzle with any scallion liquid that may be left in pan. (Serves 4)

RICE: Rinse rice well. Grind tea in a spice grinder until it becomes a fine powder. In a medium pot, add rice and 2 cups cold water. Let soak 30 minutes. Stir rice well, and bring to a boil over high heat. Stir well again, and reduce heat to low. Cover, and let simmer 11 minutes. Remove from heat, and let rest, covered, about 5 minutes. Let cool 10 minutes. Stir in tea powder, oil, salt, and pepper with a wooden spoon or spatula.

Wet hands and rice molds with water to prevent rice from sticking. Fill molds about two-thirds full with rice. Using a gentle rocking motion, evenly compact rice with the mold's press. Push the rice through the mold. Repeat with remaining rice. Serve hot or at room temperature. (Makes 4 cups)

07-19-2005, 05:35 PM
Does anyone have a pad thai recipe other than the one that is in the New Complete Cookbook? I used to have a great Anne Lindsay one but can't find it. I need to make it tonight!!!
Thanks MJ :dizzy:

07-19-2005, 05:41 PM
Here is a good pad thai... thai is my favorite food and I cook it at least once a weekfor dinner .. usually more hope you get this in time :D

8 oz (250 g) flat rice noodles
1 tbsp (15 mL) vegetable oil
2 tsp (10 mL) minced garlic
2 cups (500 mL) thinly sliced cabbage
1 medium carrot, cut in julienne strips
2 eggs, lightly beaten
3 cups (750 mL) bean sprouts
1 cup (250 mL) julienned green onions
1/4 cup (50 mL) chopped fresh coriander (optional)
1/4 cup (50 mL) chopped peanuts
Seasoning Sauce:

3 tbsp (50 mL) fish sauce (nam pla or Thai fish sauce)*
or 2 tbsp (25 mL) rice vinegar
1/4 cup (50 mL) ketchup
2 tbsp (25 mL) water
2 tbsp (25 mL) molasses
2 tbsp (25 mL) low-sodium soy sauce
1 tsp (5 mL) granulated sugar
1/4 tsp (1 mL) crushed red pepper flakes or fresh chili paste
Cover rice noodles in hot water; soak for 20 minutes. Drain well.

Seasoning Sauce: In small bowl, combine fish sauce, ketcup, water, molasses, soy sauce, sugar and red pepper flakes; set aside. In large nonstick skillet, heat oil over medium-high heat; stir in garlic, then cabbage and carrot. Stir-fry for 5 minutes or until vegetables are tender-crisp. Push vegetables to side of pan; pour in eggs and stir to scramble.

Add drained noodles and sauce; reduce heat to medium and stir-fry until noodles soften, about 4 minutes. Add 2 cups (500 mL) of the bean sprouts and green onions; stir until mixed and heated through. Transfer to serving platter or individual plates. Sprinkle with coriander (if using), peanuts and remaining bean sprouts.

Makes 5 main-course servings, 8 side-dish servings.

Variations: Before adding eggs, add 1 cup (250 mL) chopped raw chicken or pork and/or 1 cup (250 mL) cooked or raw shrimp and/or 1 cup (250 mL) diced firm tofu to pan; stir-fry until cooked. Then add eggs and continue as in above recipe.

* fish sauce is a staple ingredient in Thai cooking. It is available in some supermarkets and most Asian grocery stores. It keeps on the shelf for at least a year.


Calories: 217
total fat: 6 G
saturated fat: 1 G
fibre: 3 G
GOOD: Vitamin B6, Folacin, Magnesium Excellent: Vitamin A
protein: 6 G
carbohydrate: 37 G
cholesterol: 47 Mg
sodium: 586 Mg
potassium: 345 Mg

07-19-2005, 05:55 PM
Thanks so much.... this is the recipe i was thinking about. I have all the ingredients except the molasses any suggestions as to replacement?


07-19-2005, 08:19 PM
Sorry i didnt see your post sooner.. maybe some hoisin sauce with brown sugar? Not really sure.. you could try carmelizing some sugar to make it darker.. that might work..

07-19-2005, 08:25 PM
Great! I will try the hoisin sauce and see how it works. I'm on the west coast so I still have time. Got to go chop now!!


07-20-2005, 03:15 AM
Many thanks pinkbow. The receipe was a big hit. I doubled the receipe and used hoisin sauce and it worked out beautifully. My hubby was raving about it the whole meal. Thanks again.


10-28-2005, 10:55 PM
1 Pound Boneless Chicken Breasts, cut into 1 inch chunks
5 Tablespoons Dry Sherry
1 Tablespoon + 2 teaspoons Cornstarch
1 Tablespoon Oyster Sauce
2 Tablespoons Water
2 Tablespoons Reduced Sodium Soy Sauce
1 Tablespoon Honey
1 Tablespoon Rice Wine Vinegar
1 Tablespoon Asian Sesame Oil
2 teaspoons Canola Oil
1/2 teaspoon Powdered Ginger
2 Garlic Cloves, minced
3 Scallions, chopped
1/2 teaspoon Crushed Red Pepper
2 Celery Stalks, chopped
1 Red Bell Pepper, seeded and chopped

Combine the chicken, 2 Tablespoons of Sherry, 1 Tablespoon Cornstarch, and Oyster sauce in a medium bowl; set aside to marinate for 5 minutes. Combine the remaining 3 Tablespoons of Sherry, Water, Soy Sauce, Honey, Rice Vinegar, Sesame Oil and 2 teaspoons of Cornstarch in a small bowl and set aside. Heat a non-stick wok or a large deep skillet over medium heat until a drop of water sizzles. Swirl in the canola oil, and add the chicken mixture. Stir fry until lightly brown (about 2-3 minutes). Add the ginger, garlic, scallions, and crushed red pepper; stir fry until fragrant. Add the celery and bell pepper; stir-fry until desired tenderness. Stir in the sherry mixture and cook, stirring constantly, until the mixture boils and thickens, and the chicken is just cooked through. Divide the mixture into 4 equal portions. Serve over rice for additional points.

Serves: 4 (approx. 3/4 Cup Each)
Per Serving: 252 Calories; 9g Fat (34.1% calories from fat); 26g Protein; 12g Carbohydrate; 1g Dietary Fiber; 69mg Cholesterol; 410mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1 Vegetable; 1 Fat; 1/2 Other Carbohydrates.

Points: 6

10-28-2005, 10:56 PM
1 Cup Uncle Ben's Original Converted Rice, dry
1 Medium Onion, chopped
1/2 Cup Fat Free Chicken Broth
1/2 Cup Egg Substitute
1 Tablespoon Light Soy Sauce
1/2 teaspoon Salt
1/4 teaspoon Pepper
1/2 Cup Peas
1/2 Cup Canned Carrots, chopped small
2/3 Cup Cooked Chicken, diced (white meat, no skin)

Cook rice according to the directions on the box; set aside.
Add chicken broth and onion to a large skillet or wok and cook over high heat until onion is tender. Drain any excess broth and discard.
Add egg substitute and stir, chopping the egg as it scrambles.
Add rice, chicken, soy sauce, salt, pepper, peas and carrots. Stir constantly for 1 minute or until everything is hot.

Serves: 5.5 (1 Cup Each)
Per Serving: 208 Calories; 1g Fat (4.4% calories from fat); 13g Protein; 36g Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol; 489mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fat.

Points: 4

10-28-2005, 11:05 PM
3 Pounds Boneless/Skinless Chicken Breasts, cut into bite size pieces
3/4 Cup Apricot Spreadable Fruit
1 (8 oz.) Bottle Kraft Free Catalina Dressing
1 Package Dry Onion Soup Mix

Spray crockpot with non-stick cooking spray. Mix all ingredients together and place into crockpot. Cook on low for 8 to 10 hours. Serve over rice for additional points.

Serves: 12 (1/2 Cup Each)
Per Serving: 183 Calories; 3g Fat (16.1% calories from fat); 26g Protein; 11g Carbohydrate; trace Dietary Fiber; 69mg Cholesterol; 374mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.

Points: 4

12-08-2005, 02:53 PM
Have you tried this??? General Tso's chicken is my FAVORITE chinese dish- I don't know how well this tastes like it, but I'd like to know if anyone's made it yet?

I'm not a big cook and this seems like a lot of work, but if the end result tastes simliar to take-out, I will TOTALLY try it!

03-14-2006, 03:00 PM
This sounds good! Thanks, I might try this tonight.

Busy Bee 2
03-15-2006, 02:29 PM
I LOVE Chicken Fried Rice, can't wait to try! Thanks!

04-11-2006, 05:46 PM
I made Arizona-Girl Kathy's recipe, and it was quite tasty. The only thing is that the sesame seeds popped off the pan at me! ;D I think they might need to be cooked at a lower heat.

05-09-2006, 12:19 PM
Here's a slightly different version, 5 points per serving according to the recipe calulator on the WW website. I was craving Chinese food, and just started throwing things together...

Almost "Fried" Rice (4 servings, 5 pts each)

1 C white or brown rice (points are the same)
2 C water
1 chicken bouillon cube and 1 vegetable bouillon cube
1/4 cup sliced green onions
1/2 cup sliced mushrooms
1/4 cup sweet red pepper, julienned
1/4 cup frozen green peas
1/4 cup shredded carrots
3/4 cup sliced celery
4 oz chicken breast, cooked, skinless (could use rotisserie chicken, I used a leftover piece of chicken I grilled), sliced into thin strips
1 oz deli style 97% fat-free thin-sliced smoked ham (4-5 slices), cut in thin strips
1 egg, beaten
3 Tbsp soy sauce (or to taste)

Cook rice in water w/bouillon added. Spray a non-stick skillet w/cooking spray. Sautee veggies, ham, and chicken until veggies are just crisp-tender (doesn't take long since the chicken and ham are already cooked). Add rice and stir to combine. Push rice mixture to the sides of the pan, leaving an opening in the center. Pour in the beaten egg and gently stir until it is scrambled. When it is almost completely cooked, stir to incorporate into the rice mixture, stirring until egg is completely done and everything is heated through. Season w/soy sauce to taste.

This was sooooooooo good, and for only 5 points a serving, what a bargain! I saved a container to take for my lunch tomorrow.