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BARBECUE RANCH PASTA


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1 tablespoon olive oil
3 chicken sausage links - sliced
2 cups penne
2 cups frozen corn
1/2 cup barbecue sauce
1/2 cup lowfat sour cream
2 ounces ranch salad dressing mix (like
2 cups tomatoes - chopped
1/4 cup scallions - chopped
3/4 cup cilantro - chopped
1 jalapeno chile pepper - seeded and chopped
7 1/2 ounces black beans - drained

In a nonstick skillet heat oil over medium high heat. Add the sliced sausage and cook until browned (12 minutes). Meanwhile, cook penne according to package directions; adding frozen corn during the last 4 minutes of cooking time. Drain pasta and corn; return to pot. In a small bowl, mix barbecue sauce, sour cream, and ranch dressing powder until well combined. Add to pasta. Over very low heat mix the pasta mixture and the barbecue mixture until well combined and heated through. Remove from heat and add the remaining ingredients (including the cooked sausage). Season with salt and pepper. Toss. Serve immediately.

Nutritional Information:
Calories: 389 Calories From Fat: 16%
Protein: 18g Carbohydrate: 68g
Cholesterol: 6mg Sodium: 316mg




CHICKEN QUESADILLAS

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Cook potatoes in a large pot of boiling water until tender, about 25 minutes. Add garlic, cheddar cheese, cream cheese, butter and chipotle pepper. Using electric mixer, beat mixture until smooth. Season to taste with salt and pepper. Potatoes can be prepared 2 hours ahead. Cover; let stand at room temperature. Rewarm, stirring constantly, before serving.

Calories: 269 Calories From Fat: 35%
Protein: 6g Carbohydrate: 39g
Cholesterol: 31mg Sodium: 113mg




CHINESE CHICKEN SALAD

Total Time: 45 min. | Baking Time: 20 min. | Preparation Time: 15 min. | Cooling Time: 10 min.

This is one of my favorite salads. It tastes so good, you wouldn't even suspect its lowfat. Wonton wrappers (or skins) can be found in the deli or produce section of most supermarkets. If you want to cheat a little just buy crispy noodles.

3 tablespoons hoisin sauce
2 tablespoons peanut butter
2 teaspoons brown sugar
3/4 teaspoon Asian chili paste
1 teaspoon ginger - grated
3 tablespoons rice vinegar
1 tablespoon sesame oil
1 pound chicken breast - boneless
nonstick vegetable spray
1/4 pound won-ton wrappers - shredded
4 cups romaine lettuce
2 cups shredded carrots
1 bunch scallions
1/4 cup cilantro - chopped

Preheat oven to 350 degrees. Prepare the grill.

For the Dressing:
In a bowl whisk all the ingredients for the dressing (Hoisin sauce through sesame oil).

To make the Salad:
Spray the chicken lightly with the nonstick vegetable oil spray. Grill the chicken on a rack set 4 inches from the glowing coals for 6 to 8 minutes a side, or until just cooked through. Let the chicken stand for 10 minutes before thinly slicing it. (If you prefer the chicken may be broiled).

Arrange the wonton shreds in one layer in a large shallow baking pan that has been sprayed with the nonstick vegetable spray. Bake the wonton shreds for 20 minutes, or until just golden. Let cool.

In a large bowl, toss the lettuce, carrots, scallions, chicken, wonton shreds, and cilantro with the dressing.

Nutritional Information:
Calories: 390 Calories From Fat: 42%
Protein: 26g Carbohydrate: 32g
Cholesterol: 62mg Sodium: 286mg




SZECHUAN EGGPLANT

1 large eggplant
1 bunch scallions, sliced
2 T Hot Szechuan sauce
2 T reduced sodium teriyaki sauce
1/4 c cold water

Peel eggplant. Cut into 2 inch thick rounds, then slice the rounds into wedges (i.e., think of how pizza is cut). Saute in some water or broth in a non stick pan, turning to cook the wedges evenly. Cook for about 3-5 minutes per side, or until the slices are done to your liking. Add the scallions. Mix the sauces and water and pour into the pan. Stir to coat. Serve over plain rice.




SESAME NOODLES

Noodles:
2 quarts cold water
1/4 pound thin dry noodles or vermicelli
1 small carrot, peeled, ends removed, julienned
1 tablespoon water
1 tablespoon toasted sesame seeds
1 large green onion, washed, ends removed, julienned

Dressing:
1/2 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon cider vinegar
1 tablespoon reduced-sodium soy sauce
1 tablespoon sesame seed oil
1 teaspoon minced garlic

To prepare noodles: Bring the water to a rolling boil in a large saucepan. Add the vermicelli and cook, uncovered, for about 7 minutes or until tender to the bite.

Place carrot pieces in a microwave-safe dish along with 1 tablespoon cold water. Cover and microwave on high for 1 minute. Remove from microwave, drain carrots and set aside.

Drain the noodles and rinse under cold running water. Transfer noodles to a large bowl; set aside. In a small jar with a lid, place all the dressing ingredients. Cover and shake to combine. Pour the dressing over the noodles. Mix well, then add the toasted sesame seeds and mix again. Garnish with the carrot and green onion pieces. Serve hot or cold.

Makes six servings; 1/2 cup per serving.

Cook's note: To toast sesame seeds, preheat the oven to 250 degrees. Spread the seeds on a baking sheet and bake for 30 minutes. Or, place in a small skillet over medium heat and toast until golden, shaking pan slightly, about 5 minutes.

From "A Wok A Week -- 52 Lite and Easy Meals" by Elizabeth Chiu King and Donna H. Dean.




CASHEW CHICKEN

(The original Chinese version would have been made with peanuts because cashew nuts do not feature in Chinese cookery. Nevertheless, this dish uses the best Chinese principles: stir-frying to seal in the juices of the chicken, and then stir-frying again with spices to flavor it.).

Serves 3-4

Ingredients:
8 ounces (225 g) boneless chicken breasts, skinned and cut into 1/2 inch cubes

Marinade:
1 egg white
1 teaspoon salt
1 teaspoon cornstarch
5 fluid ounces (150 ml) cooking oil (vegetable or peanut)
2 ounces (50 grams) cashew nuts
2 teaspoons dry sherry or rice wine
1 tablespoon light soy sauce
1 tablespoon spring onions, finely chopped as garnish (if desired)

Directions:
Add the marinade ingredients to the chicken cubes, mixing with chopsticks and adding the cornstarch last. Allow the chicken to marinate in the refrigerator for 15 - 20 minutes. While the chicken is marinating, mix together the dry sherry and light soy sauce and set aside.

Heat the wok and add oil. When the oil is ready, add the chicken cubes and stir-fry on medium heat, stirring quickly to ensure that the chicken does not stick to the wok, until it turns white. Remove the chicken from the wok and set aside.

Clean the wok with a paper towel and add one tablespoon of oil. When the oil is ready, add the cashews and stir-fry them for about 1 minute. Add the chicken, and the sherry/soy sauce mixture. Stir-fry the dish for about another 2 minutes. If you don't like raw spring onions, you can add them to the dish at this time. Otherwise, remove the dish from wok, garnish with spring onions, and serve.

112 calories (27% from fat), 3 grams fat (trace of sat. fat), 18 grams carbohydrate, 3 grams protein, 204 mg sodium, 0 mg cholesterol, 11 mg calcium, 1 grams fiber.




CHINESE FRIED "RICE"

Serves 3-4

Ingredients:
1/2 head raw cauliflower, (grated to make 3 1/2 cups)
3 green onions
1 garlic cloves, minced or 1/2 tsp garlic powder
1/2 teaspoon ginger
3 Tablespoons soy sauce
3 eggs, beaten
Olive Oil
Cooked Chicken, Beef, Pork, Shrimp, Ham, Turkey, etc.
- Any mixture, your choice.

Directions:
In a wok or large flat skillet, heat enough oil to cover the bottom. Fry minced garlic (or garlic powder) with finely diced white part of onions for approximately 1 minute. Add grated cauliflower and fry for 4-5 minutes, stirring constantly. Add soy, ginger, diced green onion tops, and pre-cooked cubed meat or baby shrimp. Stir to mix well and brown a bit. Push mixture to one side of pan. Add more oil if necessary and scramble eggs in empty side of pan until done but still moist. Stir eggs into "rice" mix and remove from heat.

5-7 carbs per serving. Stores and re-heats beautifully.

NOTE: For an additional 6 grams for the entire recipe, try adding 1/2 cup frozen green peas (about 2 minutes after adding cauliflower.) It adds great flavor and richness to the dish!




MOO GOO GAI PAN

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Serves: 4

Ingredients:
3/4 pound chicken breasts
1 cup fresh button mushrooms
1/2 cup canned bamboo shoots, sliced
1/2 cup canned water chestnuts, sliced
1 slice ginger, finely chopped
1 garlic clove, minced

Sauce:
1 cup chicken stock*
1 -2 tablespoons oyster sauce
1/2 teaspoon sugar
1 tablespoon cornstarch (corn flour)

Seasonings:
2 tablespoons soy sauce
1 tablespoon rice wine or dry sherry
a few drops sesame oil
1 tablespoon cornstarch (corn flour)

Oil for stir-frying

Directions:
Cut chicken breasts into strips. Add seasonings in the order given and marinate chicken for about 15 minutes.

While chicken is marinating, prepare vegetables. Rinse and slice bamboo shoots and water chestnuts. Slice and chop ginger, and peel and mince garlic clove.

Prepare sauce ingredients and set aside.

Heat wok and add oil. Add the chicken and stir-fry until it changes color. Remove and set aside.

Add 1 tablespoon oil. Add the garlic and ginger and stir-fry briefly. Add the mushrooms and stir-fry for several seconds, then add bamboo shoots, and water chestnuts. Stir-fry briefly. Give the sauce a quick restir, then make a well in the middle of the wok and add sauce. Cook, stirring, until the sauce is thickened. Return chicken to wok. Mix together and serve hot.

*You can also use chicken broth. Just bring it to a boil, add a bit of rice wine for flavor, and let it simmer for about 5 minutes. Another variation is to boil the mushrooms in the chicken broth before stir-frying.




BEEF AND SNAP PEA PODS

Serves 4

5g fat per serving

Ingredients:

1/2 lb boneless beef sirloin
1 tbsp vegetable oil
1 pkg (16 oz) frozen stir fry vegetables with snap pea pods
1 tbsp water
1/4 cup stir fry sauce with garlic and ginger

Directions:

Trim fat from pork. Cut pork into 1/2-inch cubes.

Heat wok or large skillet over high heat. Add oil and turn pan to coat bottom and sides. Add beef cubes. Stir fry for 2 minutes or until brown. Add vegetables and water. Stir fry for 2 minutes. Add sauce and stir until well-blended.

Reduce heat to medium. Cover pan and cook for 7 minutes, stirring frequently. Serve while hot.




CANTONESE SEAFOOD SOUP

Serving Size: 4
Preparation Time: 20 minutes

Ingredients:

4 sole fillets (save bones and trimmings from fish)
1 onion -- sliced
1/2 lg carrot -- chopped
1 chicken bouillon cube
8 button mushrooms -- halved
1 tbsp olive oil
10 shrimp -- prawns
1/2 cup dry white wine
2 tbsp lemon juice -- or juice of 1 lemon
salt
spinach leaves
bean sprouts

Directions:

1. Place the bones and trimmings together with onion, carrot and chicken stock cube in 1200 ml (2 pints) water. Bring to boil and cook for 30 minutes. Strain and put aside.

2. Cut each fillet of sole in half by slicing lengthwise. Tie each fillet loosely into a knot and poach in stock until tender.

3. Cook the mushrooms in the oil until tender, add the prawns and stir for 2 minutes.

4. Add the dry white wine and lemon and take from the heat. Add the spinach and bring the stock again to boil. Add the rest of the ingredients

5. When ready to serve ladle the soup into bowl and top with bean sprouts.

Per Serving (excluding unknown items):
267 Calories; 6g Fat (22.2% calories from fat); 37g Protein; 11g Carbohydrate; 3g Dietary Fiber; 101mg Cholesterol; 351mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat.




SZECHUAN CUCUMBER SALAD

Servings: 4

Ingredients:

2 cucumbers
1 tsp salt
3 scallions
4 cl garlic -- finely chopped
1 1/2 tbsp soy sauce
1/2 tsp sesame oil
1 tsp rice wine vinegar
1/4 tsp Splenda
1/4 tsp peppercorns -- Szechwan
1/4 tsp red pepper flakes

Directions:

Peel the cucumbers, cut in half crosswise and then in half lengthwise. Scoop out the seeds and discard. Cut into strips about 2 in (5 cm) long and 1/2 in (1 cm) wide.

Sprinkle cucumber strips with salt and mix thoroughly. Set aside for at least 10 minutes at room temperature. Drain the cucumbers and squeeze out all the excess liquid with your hands. Clean the scallions and cut them into 2 in (5 cm) lengths, cut these into thin strips, and add to the cucumbers. Add the rest of the ingredients and mix.

Per Serving (excluding unknown items):

41 Calories; 1g Fat (15.8% calories from fat); 2g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 925mg Sodium. Exchanges: 0 Grain (Starch); 1 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.