Thanks to NRA33 and DCNative from the Core Board for many of these contributions.
Teriyaki Shrimp and Vegetables
12 oz bag pre-cooked shrimp, thawed and tails removed
1 bag Rainbow Salad or Broccoli Slaw
1 bag matchstick carrots
1 can pineapple tidbits, well drained
1/2 bottle low sodium teriyaki sauce
Stir fry veggies in a little healthy oil for a few minutes until crisp-tender. Add remaining ingedients and heat through. Serve over grain of choice.
Vietnamese Flank Steak
From: http://www.weightwatchers.com
Serves: 4 (serving size: 3 oz meat & 1/2 cup of rice)
2 Tbsp low-sodium soy sauce
2 1/2 Tbsp fresh lime juice
4 tsp sugar (not core)
1/2 tsp red pepper flakes, crushed
1 pound raw lean flank steak
1 Tbsp scallion, minced
2 cups cooked brown rice
In a cup, stir together soy sauce, lime juice, sugar and red pepper flakes.
Score one side of flank steak using a sharp knife. Place steak in a shallow bowl and rub on half of the soy sauce mixture; cover steak and marinate in refrigerator for 4 to 8 hours, turning over once. Refrigerate remaining soy mixture separately.
Preheat broiler. Arrange steak on broiler pan and place in preheated broiler 3 inches from heat. Broil 3 to 4 minutes per side for medium doneness or 5 minutes per side for medium to well done. (Note: You can also pan-grill or use an outdoor grill to cook the flank steak.)
Remove from broiler and cut steak across grain into thin strips. Stir scallions into separated soy mixture, warm and drizzle over meat.
Cayenne Shrimp Stir Fry
Posted by luv2core
1 tsp each salt and cayenne pepper
3/4 lb medium-sized peeled raw shrimp
1 Tb canola oil
3 large garlic cloves
3/4 cup sliced green onion
1-1/2 cup snow peas, strings removed
4 cups chopped vegetables, such as red or green pepper, carrots, celery, broccoli
2 Tb chicken or vegetable broth
1 Tb lemon zest
Toss shrimp with salt & cayenne. Heat oil, on high, in non-stick pan. Sauté shrimp, stirring often, about 2 minutes. Remove shrimp. In the same pan, saute garlic and green onions for about 1 minute. Add peas, vegetables and chicken broth. Reduce heat to medium and cook for about 3 minutes, until vegetables are crisp-tender. Return shrimp to pan, with lemon zest and cook for 1 more minute.
Thai Honey Chicken
from Anne Lindsay’s “Smart Cooking”
4 servings/4pts each
4 skinless chicken breast or legs (1-1/2 lbs)
3 cloves garlic,minced
2 tbsp liquid honey (NOT CORE)
2 tbsp low sodium soy sauce
2 tsp chili paste
Place chicken in single layer in shallow dish. Make a few shallow cut on meaty side. Combine garlic, honey, soy sauce and chili paste; spread over chicken. Cover and refrigerate for at least 6 hrs or over night.
Place chicken on baking sheet; bake in 375F oven, turning once and basting occasionally with juices, for 30-40 mins. or until breasts are no longer pink in center or juices run clear when legs are pierced. Strain juices through a fine sieve and serve with chicken.
CORE SHRIMP FRIED RICE
Posted by COUNTRY LOSER
4tsp canola oil
2 garlic clove chopped
1 c cooked brown rice
1 scallion sliced
¼ c low sodium soy sauce
1 egg, beaten
½ c snow peas cooked, sliced in half
1c cooked shrimp, sliced in half or grilled chicken
• Heat oil in skillet
• Add garlic, rice, scallion, soy sce, & egg
• Stir till egg is cooked, mix in shrimp & peas & cook addtl 2min
Chicken Fried Rice -- Core
2 serving cooking spray (5 one-second sprays per serving)
4 large egg whites
½ cup scallions, chopped, green and white parts
2 medium garlic cloves, minced
12 oz uncooked boneless, skinless chicken breasts, diced
½ cup carrots, diced
2 cup cooked brown rice, regular or instant, kept hot
½ cup frozen green peas, thawed
3 T low-sodium soy sauce
1. Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes. Remove from pan and set aside.
2. Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, stirring frequently, about 5 minutes.
3. Stir in reserved egg whites, cooked brown rice, peas and soy sauce; cook until heated through, about 1 minute. Yields about 1 cup per serving.
Sweet and sour chicken (core)
Posted by sarah2bslim on Core Board
3 lbs boneless/skinless chicken breasts or thighs, cut into bite-size pieces
¾ c unsweetened applesauce
8 oz Kraft FF Catalina dressing
1 pkg dry onion soup mix
Spray crockpot with non-stick cooking spray. Mix all ingredients together and place into crockpot. Cook on low 8-10 hours. Serve over brown rice.
Ginger chicken stir-fry
1 T soy sauce
2 tsp ground ginger
4 T water
2 chicken breasts, boned, skinned, & cut into ¼-inch strips
1 16 oz can bean sprouts
2 T cornstarch (WPAs)
6 green onions, sliced
1 4 oz can mushrooms, drained & sliced
1 6 oz. can bamboo shoots, drained
1 10 oz package frozen green beans
1 C water
3 C brown rice, cooked
Prepare all ingredients
Make a sauce by mixing soy sauce, ginger, & 4 TB water.
Heat wok or large nonstick skillet. Add soy sauce mixture & chicken pieces. Cook on high heat for 4 minutes. Remove meat after cooking.
Drain bean sprouts & save liquid. Whisk cornstarch into liquid & heat in wok until thickened.
Add vegetables, chicken, and 1 C water. Simmer until chicken is done. Vegetables should remain tender-crisp.
Serve immediately over ½ C cooked rice
Serves 6
Canton beef
8 oz. lean Core steak
1 T soy sauce
1 tsp vinegar
1 clove garlic, minced
½ tsp dry mustard
1 C chicken stock
3 C broccoli florets
1 10.5 oz can tomato soup
1 C green onion, sliced
½ C water chestnuts, sliced
3 C brown rice, cooked
Trim fat from beef. Freeze & slice into thin strips cut diagonally across the grain.
Combine ¼ C water, soy sauce, vinegar, garlic, & mustard. Add steak strips. Marinate in refrigerator for 1 hour.
Heat wok or heavy nonstick skillet. Add chicken stock, marinated steak & marinade. Cook about 5 minutes, stirring often. Add broccoli, soup, onions, & water chestnuts. Adjust consistency with water, if necessary. Heat, stirring often. Serve hot over ½ C brown rice.
Kung Pao Chicken
1 tablespoon healthy oil, divided
4 cups broccoli florets
1 tbsp. ground fresh ginger, divided
2 tbsp water
1/2 tsp crushed red pepper
1 lb. skinless, boneless chicken breasts, cut into 1/4 inch strips
1/2 cup fat-free, less-sodium chicken broth
2 tbsp. hoisin sauce (0 pts for 1 tsp.)
2 tbsp. rice wine vinegar
2 tbsp. low-sodium soy sauce
1 tsp. cornstarch (not core)
4 garlic cloves, minced
2 tbsp coarasely chopped salted peanuts (4 pts. for 1 oz.) can omit. – (not core)
Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add broccoli and 2 tsp. ginger to pan; saute 1 minute. Add water. Cover; cook 2 minutes or until broccoli is crisp-tender. Remove broccoli from pan; keep warm.
Heat remaining 2 tsp oil in pan; add remaining 1 tsp giner, crushed red pepper, and chicken. Cook 4 minutes or until chicken is lightly browned, stirring frequently.
Combine broth and next 5 ingredients (through garlic) in a small bowl, and stir with a whisk. Add broth mixture to pan; cook 1 minutes or until mixture thickens, stirring constantly. Return broccoli mixture to pan; toss to coat. sprinkle with peanuts.
Yield: 4 servings ( serving size: about 1 cup chicken mixture and 1 1/2 tsp. peanuts.)
Beef Fried Rice with Snow Peas
Prep Time: 10 minutes
Cook Time: 20 minutes
Beef Fried Rice is a classic one-dish meal. Everything you need for dinner is included: meat, veggies and rice. Easy clean up and on the table quickly, you'll wish dinner could be like this every night!
Ingredients
2 egg whites
1 egg
2 teaspoon dark sesame oil, divided (can substitute Core oil but will sacrifice flavor, or use WPAs)
1 pound Laura's or 96% Lean Ground Round
1/2 small onion chopped
2 cups snow peas
1 (8-ounce) package sliced fresh mushrooms
2 garlic cloves, minced
1 tablespoon minced fresh ginger
3 tablespoons low-sodium soy sauce, divided
2 cups cooked brown rice, chilled
Chopped green onions (optional)
Directions
1. Combine egg whites and egg in a medium bowl; stir well with a whisk. Place in a large nonstick skillet or wok coated with cooking spray over medium-high heat until hot. Cook 2 minutes or until done and remove from skillet.
2. Add 1 teaspoon sesame oil to skillet. Add beef and onion and sauté until beef is browned and onion is tender. Remove beef from skillet and keep warm.
3. Add remaining oil to skillet; add snow peas and stir-fry 2 minutes. Add mushrooms, garlic, ginger and 1 tablespoon soy sauce; stir-fry 1 minute. Add rice and cook 2 minutes without stirring.
4. Stir in egg mixture, beef, onion mixture and remaining soy sauce and cook 1 more minute or until heated through. Sprinkle with green onions, if desired.
Makes 6 servings.
Cooking Tip: When selecting snow peas look for crisp, flat pods that snap when you break them. They're easy to prepare, just wash and trim the ends.