Moo Shu Chicken

Ingredients:

1 tsp sesame oil, divided

3 tbsp hoisin sauce

3 tbsp low-sodium soy sauce

2 tbsp reduced-sodium chicken broth

1 tbsp orange marmalade

1 tsp oyster sauce

1 clove garlic, minced

Juice from 1/2 a lemon

1/2 lb (8 oz.) boneless, skinless chicken breast, cut into bite size pieces

1 1/2 cups button mushrooms, chopped

1 1/2 cups green cabbage, thinly sliced

1 cup carrot, shredded

1 zucchini, shredded

6 (6”) flour tortillas, warmed

Directions:

In a bowl, combine 1/2 tsp sesame oil and the next 7 ingredients; whisk until well incorporated then set aside.  In a large, deep non-stick skillet add remaining 1/2 tsp sesame oil; add chicken to pan and cook until golden brown and inside is no longer pink; add sauce mixture to pan.  Stir to coat the chicken with the sauce and allow to cook for 1 minute.  Add mushrooms, cabbage, carrots, and zucchini to pan; stir to coat and let cook for about 3 minutes or until vegetables are tender.  Serve about 1/2 cup moo shu chicken in each tortilla.  Serves 6.

5 Weight Watchers points per serving! 

204 Calories | 3.9g Fat | 642mg Sodium | 390.4mg Potassium | 29g Carbohydrates | 2.8g Fiber | 13.4g Protein | 80g Calcium | 328mg Phosphorus

Sweet and Spicy Pork Medallions over Sesame-Cabbage Egg Noodles

Since I started my recipe blog, I have mostly stuck to posting my recipes without my commentary.  Well, now I have a story I'd like to share with you guys.  Since I was a little girl I have "suffered" from chronic kidney disease (CKD).  Recently my doctor told me that I am in Stage 2 CKD, which made me start thinking a lot about my health.  I decided that I need to make some major changes... #1 being to get myself on a CKD approved diet!  This means changing everything about how I eat and how I cook.  CKD diets basically involve cutting out some of the best foods there are: pretty much any real dairy products, carbs, salty anything, tropical fruits, hefty grains, quite a few veggies (believe it or not)... and (hold on everybody) chocolate.  Although I have never been a major chocolate lover, I do adore all of these other foods.  After finding out all this information from my doctor, I decided to take on the challenge and keep making amazingly delicious food that didn't make me feel like I was sacrificing a thing!  So... here is my first attempt at a yummy and healthy, CKD approved meal!  It's tender little pork medallions glazed with a delicious sweet and spicy Asian sauce over noodles riddled with cabbage.  You might be saying... isn't Asian food extremely salty?  The answer: NOPE : )  By substituting reduced or no sodium soy sauce you can still enjoy all the Asian flavor without the high salt intake.  Even my husband thought this dish was amazing and filled with flavor... no sign of sacrifice here!  Enjoy : )

Ingredients:

Cooking spray

1 (1 lb.) pork tenderloin, trimmed, cut into 1” thick slices

2 tbsp brown sugar

2 tbsp reduced-sodium soy sauce

2 tbsp water

1 tsp sesame oil

1 garlic clove, minced

1/8 tsp crushed red pepper

1/8 tsp ground ginger

1 tsp sesame seeds, toasted

2 cups egg noodles, cooked

2 cups finely shredded coleslaw mix (cabbage and carrots only)

Directions:

After slicing pork into 1” thick slices, place each piece into plastic wrap and flatten to 1/2” thickness.  Spray a large non-stick pan with cooking spray; add pork medallions.  Cook over medium-high heat until each side is browned.  Meanwhile, mix together brown sugar, soy sauce, water, sesame oil, garlic, crushed red pepper, and ginger; pour into pan with pork once browned on both sides.  Reduce heat to a simmer and allow sauce to reduce until slightly thickened and glazed onto pork (about 5 minutes).  Check to make sure pork medallions have cooked thoroughly before serving.  In a separate pan, add sesame seeds and coleslaw mix and cook until cabbage has wilted; add cooked egg noodles and stir until well combined.  Serve pork medallions and sauce over top of noodles.  Serves 4 (3 pork medallions and 1/2 cup egg noodles). 

9 Weight Watchers points per serving

350 Calories | 11.3g Fat | 356mg Sodium | 562mg Potassium | 25g Carbohydrates | 3g Fiber | 37g Protein | 670mg Phosphorus

Chinese Chicken Lettuce Wraps

These lettuce wraps are amazingly delicious!  Not only are they a great appetizer, but they are also perfect for a light summer dinner.  My husband was even filled up after eating about 4 of these for dinner!  As you can probably tell, I had to substitute iceberg lettuce for the Boston lettuce.  That is perfectly fine... you can also use romaine or bibb lettuce if you have trouble finding Boston.  The best part about this dish is how healthy it is, and that it fits perfectly for those on Weight Watchers!  Hope you love this recipe as much as me and my family do :)

Ingredients:

1 tsp sesame oil

2 garlic cloves, minced

1 cup shiitake mushrooms, minced

1 lb. ground chicken (or turkey)

3 cups coleslaw mix, no dressing

1/4 tsp salt

1/4 tsp ground ginger

1/8 tsp crushed red pepper

1 (8 oz.) can water chestnuts, drained, minced

2 green onions, minced

2 tbsp oyster sauce

2 tbsp soy sauce

1/4 cup cilantro, chopped

24 Boston lettuce leaves, washed

Directions:

Heat the sesame oil in a large, deep sauté pan or wok; add the garlic and mushrooms.  Cook for about 2 minutes, then add ground chicken or turkey; continue cooking about 8 minutes or until chicken is cooked through.  Add the coleslaw mix, salt, ginger, and crushed red pepper flakes; cook until cabbage has slightly wilted.  Remove from heat and add green onions, oyster sauce, soy sauce, and cilantro; stir until well combined.  Serve using about 3 tbsp of mixture per lettuce leaf.  Serves 8 (3 filled leaves per person). 

3 Weight Watchers points per serving!

Vegetable Fried Rice

Ingredients:

3 cups brown rice, cooked

2 tbsp light margarine

1 onion, diced

2 carrots, diced

1 head of broccoli, cut into florets

3 cloves of garlic, minced

1 zucchini, quartered, thinly sliced

1/4 cup frozen peas, thawed

1/4 cup frozen corn, thawed

2 eggs, scrambled

Salt and pepper, to taste

For sauce:

6 tbsp soy sauce

2 tbsp sesame oil

4 tbsp rice vinegar

Directions:

In a large, nonstick sauté pan, melt margarine; add onions and cook until soft and translucent.  Add carrots and cook until slightly tender; add broccoli and garlic.  Cook until broccoli is just softened; add zucchini, peas, and corn.  Move vegetable mixture to one side of the pan; add scrambled eggs to other side and cook until almost completely cooked through.  Stir eggs into vegetables and add rice; meanwhile mix together sauce ingredients and add to pan.  Stir rice and vegetables to completely coat with sauce.  Serve warm!  Serves 4 (as a meal) or 8 (as a side). 

10 Weight Watchers points per serving as a full meal!

Beef and Broccoli

Ingredients:

1 lb. stir fry beef strips

1 onion, thinly sliced

2 cloves garlic, minced

1 head broccoli, cut into florets

3 tbsp soy sauce

2 tbsp rice vinegar

1 orange, for juice and zest

2 tsp sugar

1/4 tsp ground ginger

Salt and pepper, to taste

Directions:

Spray a large, deep sauté pan with cooking spray; add onion and garlic, cooking until caramelized.  Meanwhile, mix together soy sauce, rice vinegar, orange juice and zest, sugar, and ground ginger in a bowl; set aside.  Add the beef to the pan and cook until slightly browned (about 3 minutes).  Add the broccoli and sauce mixture and cook until about 2 minutes or until broccoli is crisp-tender.  Serve over rice for a complete meal.  Serves 4.

For a thicker sauce, combine 1 tsp cornstarch with 1 tbsp water and add to stir-fry.  Stir constantly until sauce has thickened (about 1 minute).

7 Weight Watchers points (including 1/4 cup rice).

Orange-Lime Pork and Sugar Snap Peas

Ingredients:

1 lb. pork tenderloin, cleaned, thinly sliced

Cooking spray

Salt and pepper, to taste

1/2 cup orange marmalade

1 lime, for juice

1 tbsp soy sauce

1 tsp sesame oil

1 tsp rice vinegar

1 shallot, diced

1 clove of garlic, minced

1/4 tsp ground ginger

1/8 tsp chili powder

1 1/2 cups sugar snap peas, trimmed

Directions:

In a large, deep sauté pan spray evenly with cooking spray; add pork and season with salt and pepper.  Cook until all sides of pork are slightly browned.  Meanwhile, mix together marmalade, lime juice, soy sauce, sesame oil, rice vinegar, shallot, garlic, ginger, and chili powder.  Once pork is browned, add sugar snap peas and marmalade mixture into pan; cover and bring to a boil.  Reduce heat to a simmer and cook covered until pork is cooked through and peas are tender crisp (about 5 minutes).  Serve over brown rice for a full meal.  Serves 4.

8 Weight Watchers points per serving (with 1/4 cup of cooked brown rice)

Cashew Chicken

Ingredients:

1 lb. boneless, skinless chicken breasts, chopped

Vegetable oil

1 green bell pepper, chopped

1 red onion, chopped

3 carrots, chopped

2 stalks of celery, chopped

1/2 cup oyster mushrooms, chopped

1/2 cup canned straw mushrooms, drained

1 (8 oz.) can sliced water chestnuts, drained

1 cup cashews

1 cups chicken broth

2 tbsp oyster sauce

2 tbsp soy sauce

2 tbsp honey

2 tbsp orange marmalade

2 tbsp corn starch

Salt and pepper, to taste

1 green onions, sliced (for garnish)

2 cups brown rice, cooked

Directions:

In a large, deep sauté pan heat a small amount of vegetable oil; add green pepper, onion, carrot, and celery.  Cook until vegetables are slightly tender; add chicken.  Cook until chicken is completely cooked through.  Add in mushrooms, water chestnuts, and cashews; cook until mushrooms are heated through.  Meanwhile, whisk together chicken broth, oyster sauce, soy sauce, honey, and marmalade in a bowl; pour over top of chicken mixture and bring to a boil.  In a separate bowl mix together corn starch and a small amount of water.  Pour corn starch slurry into sauté pan; stir continuously until mixture has thickened then continue to cook for 5 minutes.  Serve over top of cooked brown rice and top with green onion.