ASIAN

 Mandarin Chicken

serves: 4 – calories: 300 – fat: 6g – carbs: 11g

Ingredients

  • 2 whole boneless skinless chicken breasts
  • 2 tbsp brown sugar
  • 1/4 cup reduced sodium soy sauce
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp minced garlic
  • 1 tsp ground ginger
  • 1/3 cup water
  • 2 tbsp cornstarch

 

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Directions

  1. Lightly spray chicken with olive oil cooking spray (or any vegetable)
  2. Grill chicken breasts 4-6 min per side until done.
  3. Chop chicken into bite sized pieces, set aside.
  4. Combine sugar, soy sauce, lemon juice, oil, garlic, and ginger in a small saucepan.
  5. Heat over medium until sugar is dissolved, stirring often.
  6. Add water and cornstarch, bring to boil.
  7. Reduce heat and simmer 4-6 min or until sauce thickens.
  8. Pour chicken into large frying pan over medium heat. Heat until chicken sizzles, then reduce heat and pour sauce over the chicken, heat through. Goes well with brown rice.

ASIAN

Ingredients

  • 2 whole boneless skinless chicken breasts
  • 2 tbsp brown sugar
  • 1/4 cup reduced sodium soy sauce
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp minced garlic
  • 1 tsp ground ginger
  • 1/3 cup water
  • 2 tbsp cornstarch
http://revampfitness.com/asian/

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Low Cal Chicken Fried Rice

serves:6 – size: 1 heaping cup – calories: 270 – carbs: 35g – fat: 6g – 

Ingredients

  • 2 tsp sesame oil, divided
  • 2 tbsp minced garlic
  • 1/2 tsp red pepper flakes
  • salt and pepper
  • 1 lb boneless skinless chicken breast, cut into 1 inch cubes
  • 1 (8.8oz) pouch Uncle Ben’s Ready Rice, brown
  • 1 small red onion
  • 7 green onions, sliced
  • 2 eggs
  • 1/4 cup reduced sodium soy sauce

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Directions

  1. In a wok or large skillet, heat 1 teaspoon of the sesame oil over medium high heat. Add the garlic and red pepper flakes and stir constantly using a wooden spoon or spatula for 1 min or until fragrant
  2. . Increase the heat to high and add chicken. Cook for 4-6 min, turning and moving the chicken constantly while cooking. Scrape the chicken and garlic onto a plate and set aside.
  3. Microwave the rice according to package directions. Set aside.
  4. Add the remaining 1 teaspoon of sesame oil to the pan. Once hot, add the onion, peas and carrots, and half the green onions and stir fry, constantly moving the mixture until the onions and carrots are softened, 3-5 min.
  5. Push the vegetables to the outer edges of the wok or skillet to open up the center. Crack the eggs into pan and scramble. When the eggs are cooked through, combine with the vegetables. Reduce heat to medium.
  6. Add the reserved chicken, cooked brown rice and soy sauce to the vegetable mixture and stir to combine.
  7. Serve garnished with the remaining green onions.

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Skillet Orange Chicken

serves: 5 – size: 1 cup chicken+ 1/3 cup rice – calories: 280 – fat: 7g – carbs: 18g – WWP+: 7 – smart points: 6

Ingredients

  • 2 lbs boneless skinless chicken breasts, cut into 1 inch pieces
  • 2 tbsp cornstarch
  • salt and pepper
  • 1 tbsp olive oil
  • Sauce:
  • 1/2 cup orange juice
  • zest of one orange (about 2 tbsp)
  • 3 tbsp lowered sodium soy sauce
  • 1 tbsp seasoned rice wine vinegar
  • 3 tbsp minced garlic
  • 1 tbsp brown sugar
  • 1/2 tsp ground ginger
  • 1 (8.5 oz) pouch whole grain brown, Uncle Ben’s Ready Rice

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Directions

  1. In a small bowl, whisk together the sauce ingredients and set aside.
  2. Prepare the rice as package directs.
  3. Add the chicken, cornstarch, salt and pepper to a gallon sized resealable bag and shake to evenly coat.
  4. Heat a large skillet over medium heat and add the oil and chicken, cooking for about 30 sec to 1 min, just to partially cook the outside of the chicken.
  5. Turn the heat down to medium low and add the sauce to the skillet with the chicken and continue cooking for 6-8 min, or until the chicken is cooked. Stir frequently to coat the chicken.
  6. Serve 1 cup of chicken with 1/3 cup rice.

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Salmon Sushi Bowls for Two

serves: 2 – size: 1 bowl – calories: 450 – fat: 14g – carbs: 50g – WWP+: 10 – smart points: 13

Ingredients

  • 8 oz wild salmon fillet, raw
  • salt and pepper
  • 1 pouch Uncle Ben’s Ready Rice Basmati
  • 1/2 tsp toasted sesame oil
  • 1 tsp sesame seeds
  • 1 oz cucumbers, julienned (small handfull, about 20-22 matchsticks)
  • 1 oz carrots, julienned (small handful, about 20-22 matchsticks)
  • 1/4 avocado, thinly sliced (about 6 slices)
  • 2 green onions, thinly sliced
  • Honey Sriracha Dressing: 
  • 1 tbsp light mayo
  • 1 tbsp plain, nonfat Greek yogurt
  • 1/2 tsp honey
  • 1/2 tsp sriracha
  • pinch ground ginger

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Directions

  1. Preheat the oven to 350F and line a baking sheet with foil.
  2. Salt and pepper the salmon fillet to taste, then bake for 10-12 min, or until the salmon easily breaks apart with a fork. Flake the salmon apart, discard the skin, and set aside. The internal temperature should reach 145F.
  3. Heat rice according to package directions. Pour the rice into a medium mixing bowl and stir in the sesame oil and seeds. Set aside to cool.
  4. To assemble: In 2 bowls, evenly distribute the rice as a base. Arrange half of the cucumbers, carrots, avocado, green onions, and set aside salmon evenly between both bowls.
  5. Drizzle 1 tbsp of dressing on each sushi bowl. Serve cold or at room temperature.

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Quick Shrimp ‘n’ Veggie Stir Fry

serves: 4 – seize: 1/4 recipe – calories: 180 – carbs: 23g – fat: 3g 

Ingredients

  • 1 tbsp sesame oil
  • 2 (14oz) bags frozen broccoli stir fry mix
  • 1 (8oz) container baby bella (crimini) mushrooms, sliced
  • 1/2 cup low fat chicken broth
  • 3tbsp lowered sodium soy sauce
  • 2 tbsp minced garlic
  • 2 tbsp rice vinegar
  • 1 tbsp light brown sugar
  • 1 tsp ground ginger
  • 1 tbsp cornstarch
  • 1 lb medium shrimp, peeled and deveined
  • 1 (8.8oz) pouch brown Uncle Ben’s Ready Rice
  • 1 tsp sesame seeds
  • 5 green onions, thinly sliced

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Directions

  1. In a wok or large skillet, heat the sesame oil over medium high heat. Add the broccoli stir fry mix and mushrooms. Saute the vegetables for 5 min, until the vegetables have started to soften.
  2. In a small bowl, whisk together the chicken broth, soy sauce, garlic, vinegar, brown sugar, ginger and cornstarch.
  3. Add the shrimp to the vegetables and mix. Pour the sauce over the shrimp mixture to evenly cover, and stir frequently until the sauce has thickened and the shrimp are pinked and cooked through, 3-5 min.
  4. Microwave the rice according to the directions.
  5. To serve, place 1/3 cup cooked rice in the bottom of a bowl, top with a heaping 1 cup of stir fry mixture, and garnish with sesame seeds and green onions.

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Baked Sweet ‘n’ Sour Chicken

serves: 4 – size:  1 1/3 cups – calories: 280 – carbs: 27g – fat: 9g 

Ingredients

  •  1 lb boneless skinless chicken breasts, cut into 1 inch cubes
  • 1/3 cup + 1 tbsp cornstarch
  • 2 tbsp olive oil
  • 1 (8oz) can juice packed pineapple chunks
  • 1/4 cup reduced sugar ketchup
  • 2 tbsp rice vinegar
  • 2 tbsp lowered sodium soy sauce
  • 1 tbsp minced garlic
  • 1 tsp stevia
  • 1 small red onion, chopped
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 5 green onions, thinly sliced

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Directions

  1. Preheat the oven to 350F. Spray an 11x7inch baking dish with nonstick cooking spray.
  2. Place the chicken and 1/3 cup of the cornstarch in a large resealable bag. Seal and shake the bag a few times to evenly coat the chicken.
  3. In a wok or large skillet, heat the olive oil over medium high heat. Add the chicken in a single layer and cook the chicken until browned all over but not cooked through, 1-2 min, turning the chicken occasionally. Remove from the heat.
  4. Drain the pineapple and reserve the juice for the sauce.
  5. In a small bowl, whisk together the reserved pineapple juice, ketchup, rice vinegar, soy sauce,  salt, pepper, garlic, stevia and remaining 2 teaspoons of the cornstarch.
  6. Place the browned chicken pieces in the bottom of the prepared baking dish. Add the pineapple chunks, onion and bell peppers. Pour the sauce evenly over the chicken and vegetables.
  7. Cover the baking dish loosely with foil and bake until sauce is bubbling and the chicken is cooked through, about 45 min. Stir the chicken mixture and rotate the pan front to back halfway through the baking time to ensure that it cooks evenly.
  8. To serve, garnish with green onions.

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Skinny Mongolian Beef

serves: 6 – size: 1 cup beef and broccoli mixture and 2/3 cup rice – calories: 400 – carbs: 38g – fat: 15g – WWP+: 10

Ingredients

  • 1 1/2 lb flank steak
  • 1/4 cup cornstarch
  • 1/4 cup reduced sodium soy sauce
  • 2 tbsp rice wine vinegar
  • 2 tbsp brown sugar
  • 2 tbsp teriyaki sauce
  • 7 green onions, sliced
  • 2 tbsp sesame oil
  • 2 tbsp minced garlic
  • pinch or two of grated ginger
  • 1/2 tsp red chili flakes
  • 2 cups broccoli florets, cooked, (or frozen, thawed)
  • Two , 8.8 oz pouches whole grain Uncle Ben’s Ready Minute Rice

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Directions

  1. To prepare flank steak, slice the meat up on an angle in thin strips against the grain.
  2. In a large resealable bag, combine the steak slices and cornstarch and shake until evenly coated: set aside.
  3. In a medium saucepan, whisk together the soy sauce, rice wine vinegar, brown sugar and teriyaki sauce until evenly combined. Heat the sauce pan over medium heat until slightly thickened, about 5-7 min, set aside.
  4. In a large skillet, heat the sesame oil over medium high heat. Add the garlic, ginger, red chili flakes and green onions. Cook, stirring constantly for about 30 sec, or until fragrant. Shale off excess cornstarch from the reserved steak, add it all to the skillet. Cook for 2-3 min, browning all sides. Add the set aside sauce and cook for an additional 1-2 min.
  5. If using fresh broccoli, use a medium skillet pan and cook the florets for about 4-5 min, until tender. If using frozen broccoli, just heat it with either the microwave or in the skillet.
  6. Microwave rice according to package directions. Serve with brown rice, broccoli, and garnish with additional green onions if desired.

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Chicken Teriyaki

serves: 4 – size: 6 oz chicken + 1/2 cup rice – calories: 400 – carbs: 38g – fat: 9g – WWP+: 10

Ingredients

  • 1 1/2 lb boneless skinless chicken breasts
  • 3/4 cup reduced sodium soy sauce
  • 2 tbsp brown sugar
  • 2 tbsp honey
  • 1 tbsp lemon juice
  • 1 tbsp ground ginger
  • 4 cloves garlic, minced
  • 1 tbsp olive oil
  • 1 tsp sesame seeds
  • 8.8 oz package brown Uncle Ben’s Ready Rice

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Directions

  1. Pound the chicken breasts to 1/2 inch thickness. You can do this by placing the chicken in a large resealable bag and evenly pound them with the back of a rolling pin ( don’t seal the bag completely or the bag will pop like a balloon when you pound it). Take the chicken out of the bag and cut into bite size cubes. Place back in the bag.
  2. In a small bowl, whisk soy sauce brown sugar, honey, lemon juice, ginger and garlic. Pour marinade in the bag with the chicken. Marinate in the fridge, at least 3 hrs.
  3. Heat oil in a large skillet or sauce pan over medium heat. Using a slotted spoon, remove chicken from marinade and place in skillet. Don’t throw away marinade. Cook chicken until slightly brown and cooked through, about 5-7 min. Remove chicken and set aside.
  4. In the same skillet, add the marinade. Bring to a boil, cover, reduce temperature to a simmer for 5 min. Stir occasionally.
  5. Remove lid, increase heat to medium high and stir frequently until marinade becomes a dark thick syrup, about 7-10 min. Be careful not to burn the marinade.
  6. Cook rice according to package directions.
  7. Return the chicken to the skillet. Stir to coat chicken evenly with the sauce. Serve 6 oz of chicken over 1/2 cup brown rice. Garnish with sesame seeds.

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Spicy Shrimp with Noodles Stir Fry

serves: 4 – calories: 370 – carbs: 46g – fat: 11g

Ingredients

  • 8 oz whole grain angel hair pasta
  • 2 tbsp cornstarch
  • 1 tsp chili flakes
  • salt and pepper
  • 1 lb medium shrimp (40) peeled, deveined
  • 3 tbsp far free Greek yogurt
  • 3 tbsp teriyaki sauce
  • 2 1/2 tbsp sesame oil, divided
  • 3 tbsp lime juice
  • 5 green onions, thinly sliced

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Directions

  1. Bring a large pot of salted water to a boil over high heat. Cook the pasta al dente according to package directions. Drain and set aside.
  2. In a large resealable bag, combine the cornstarch, chili flakes, salt and pepper. Add the shrimp, seal, and shake a few times to evenly coat.
  3. In a small bowl, whisk together the yogurt, teriyaki sauce and  pepper flakes. Pour the sauce over the pasta and toss to evenly coat. Set aside.
  4. In a large skillet, heat the remaining 1 tbsp sesame oil over medium high heat. Add the shrimp and cook for 3-5 min, until the shrimp are pink, turning occasionally.
  5. Serve the shrimp over the pasta and garnish with the green onions.

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 Quinoa ‘n’ Veggie Stir Fry

serves: 5 – size: 1 cup – calories: 220 – carbs: 27g – fat: 6g – WWP+: 6pts

Ingredients

  • 1 cup quinoa, pre rinsed
  • 2 cups low fat chicken or vegetable broth
  • 1 tbsp olive oil
  • 1 tsp sesame seed oil
  • 1 cup carrots, peeled and chopped
  • 3/4 cup green onions, minced
  • 4 cloves garlic, minced
  • 1/2 cup frozen peas
  • 2 eggs beaten
  • salt and pepper
  • 2 tbsp reduced sodium soy sauce

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Directions

  1. In a large saucepan, add quinoa and broth, bring to a boil, cover, then reduce heat to a simmer. Cook until liquid has been absorbed, about 15 min.
  2. Meanwhile, in a large skillet, heat oil on med low heat. Add carrots and green onions, cover and cook until tender, about 8 min. Add garlic, then cook one additional min.
  3. Once quinoa is cooked, stir in carrot mixture and peas. Cook until heated through, about 3-4 min. 
  4. In the same skillet, add eggs and scramble. Combine eggs with quinoa mixture. Add soy sauce and stir. Cook for 1 min, and serve!

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serves: 4 – size: 1 chicken breast – calories: 240 -carbs: 6g – fat: 13g – WWP+: 7

Ingredients

  • 2 tbsp reduced sodium soy sauce
  • 1 tbsp brown sugar
  • 2 tbsp garlic, minced
  • 1 tsp sesame oil
  • 4-4oz boneless skinless chicken breasts
  • 1/2 cup sesame seeds
  • 1 tbsp olive oil
  • 1 tbsp margarine

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Directions

  1. In a small bowl, combine soy sauce, garlic, brown sugar and sesame oil and mix well. Add the chicken to a large, heavy duty food plastic bag and pour the marinade over the chicken. Seal the bag, place flat on baking sheet and refrigerate for 8 hrs.
  2. When ready to cook, remove chicken from bag: discard marinade. Pour sesame seeds into shallow bowl. One at a time, coat chicken breasts in seeds on all sides. Set aside.
  3. Heat olive oil and butter in a large skillet over medium heat. Add chicken and cook for 5 min. Carefully turn chicken and cook for an additional 3-6 min or until chicken is thoroughly cooked and sesame seeds are toasted. Serve hot.

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