2. Feel free to experiment with your favorite vegetables like broccoli, asparagus, or red peppers. Feel free to experiment with your favorite vegetables like broccoli, asparagus, or red peppers.
Spring Rolls with Lemongra.s.s Dipping Sauce and Cuc.u.mber Salad Low-fat and delicious come naturally to the dynamic flavors of Southeast Asia, and these spring rolls with lemongra.s.s dipping sauce make that abundantly clear. It"s a festival of fresh as shrimp and veggies get to show off amid garlic, ginger, mint, and bright rice vinegar.
MAKES 6 ROLLS.
Calories per serving, 2 spring rolls: 104 Calories per serving, lemongra.s.s dipping sauce: 63 Calories per serving, cuc.u.mber salad: 39
For the lemongra.s.s dipping sauce: cup rice vinegar cup honey 1 stalk lemongra.s.s, minced 2 garlic cloves, minced 1 tablespoon ginger, minced 1 teaspoon red chili flakes
For the cuc.u.mber salad: 1 English (hothouse) cuc.u.mber 1 tablespoon mirin 1 tablespoon sesame oil 1 tablespoon rice vinegar Salt, to taste
For the spring rolls: 1 tablespoon sesame oil 1 tablespoon ginger, minced 1 tablespoon garlic, minced pound medium shrimp (about 12 to 13) 1 tablespoon mirin 1 tablespoon soy sauce
For the a.s.sembly: 6 Vietnamese rice paper wraps, soaked in cold water for 50 seconds 2 ounces red bell pepper, julienne large carrot, shredded (about 2 ounces) 2 cups bean sprouts 2 ounces sugar snap peas, julienne Reserved shrimp, from above 2 ounces shiitake mushrooms, thinly sliced 6 teaspoons mint, chiffonade (shredded), for garnish 2 tablespoons scallions, green parts only, sliced on the bias, for garnish
1. FOR THE LEMONGRa.s.s DIPPING SAUCE: FOR THE LEMONGRa.s.s DIPPING SAUCE: In a small stainless steel saucepan over medium heat, combine the rice vinegar and honey. Bring to a boil and reduce to a simmer. Cook for about 10 to 15 minutes or until it reaches a syrupy consistency. Remove from the heat and add the minced garlic, ginger, and chili flakes and let steep until cooled, about another 30 minutes. Set aside and reserve. In a small stainless steel saucepan over medium heat, combine the rice vinegar and honey. Bring to a boil and reduce to a simmer. Cook for about 10 to 15 minutes or until it reaches a syrupy consistency. Remove from the heat and add the minced garlic, ginger, and chili flakes and let steep until cooled, about another 30 minutes. Set aside and reserve.
2. FOR THE CUc.u.mBER SALAD: FOR THE CUc.u.mBER SALAD: Wash and cut the English (hothouse) cuc.u.mber in half, lengthwise. Slice into thin half-moons and transfer to a bowl. Wash and cut the English (hothouse) cuc.u.mber in half, lengthwise. Slice into thin half-moons and transfer to a bowl.
3. IN A SEPARATE SMALLER BOWL IN A SEPARATE SMALLER BOWL, whisk together the mirin, sesame oil, and rice vinegar. Season to taste with salt. Drizzle the dressing over the sliced cuc.u.mber and toss. Refrigerate until ready to serve. whisk together the mirin, sesame oil, and rice vinegar. Season to taste with salt. Drizzle the dressing over the sliced cuc.u.mber and toss. Refrigerate until ready to serve.
4. FOR THE SHRIMP: FOR THE SHRIMP: Over medium to high heat, place the sesame oil, minced ginger, garlic, and the shrimp. Cook until the shrimp are pink and not too firm. Add the mirin and let it reduce. Add the soy sauce and cook another minute. Let cool and set aside. Over medium to high heat, place the sesame oil, minced ginger, garlic, and the shrimp. Cook until the shrimp are pink and not too firm. Add the mirin and let it reduce. Add the soy sauce and cook another minute. Let cool and set aside.
5. FOR THE a.s.sEMBLY: FOR THE a.s.sEMBLY: Soak the rice wrappers in cold water for 45 seconds or until pliable. Be careful not to rip the wrappers when removing from the water. Place on cutting board lined with a clean dish towel and spread evenly. Soak the rice wrappers in cold water for 45 seconds or until pliable. Be careful not to rip the wrappers when removing from the water. Place on cutting board lined with a clean dish towel and spread evenly.
6. PLACE PLACE some red bell pepper strips, shredded carrots, bean sprouts, shiitake mushrooms, sugar snap peas, two reserved shrimp, and 1 teaspoon of shredded mint on each wrapper. Start wrapping at one end and roll over once, then bring in both ends and continue to roll making sure the filling remains inside and fits snugly. Continue with remaining wrappers and filling. some red bell pepper strips, shredded carrots, bean sprouts, shiitake mushrooms, sugar snap peas, two reserved shrimp, and 1 teaspoon of shredded mint on each wrapper. Start wrapping at one end and roll over once, then bring in both ends and continue to roll making sure the filling remains inside and fits snugly. Continue with remaining wrappers and filling.
7. CUT CUT each spring roll on the bias and serve with the cuc.u.mber salad and the lemongra.s.s dipping sauce. Garnish with sliced scallions. each spring roll on the bias and serve with the cuc.u.mber salad and the lemongra.s.s dipping sauce. Garnish with sliced scallions.
Sesame Peanut Noodles Sesame noodles are always on our minds when we order in Chinese food, so we gave this Asian mainstay a makeover by adding slaw and jicama to bring in the crunch.
SERVES 6.
Calories per serving: 308
For the noodles: 8 ounces whole wheat spaghetti
For the dressing: 2 tablespoons rice vinegar 1/4 cup low-sodium soy sauce cup low-sodium soy sauce 1/4 cup peanut b.u.t.ter cup peanut b.u.t.ter 2 tablespoons grated ginger 1 tablespoon dark sesame oil 1 teaspoon brown sugar Juice of one lime cup water, hot
For the a.s.sembly: bag store-bought coleslaw mix cup red pepper cup cilantro, chopped a lime, squeezed cup apple cup jicama 1 teaspoon toasted sesame seeds 2 scallions, julienne
For the garnish: cup dry-roasted peanuts, for garnish Cilantro, chopped Lime wedges
1. BRING BRING a pot of water to a boil for the pasta and cook the pasta according to package instructions. Drain and run under cold water. a pot of water to a boil for the pasta and cook the pasta according to package instructions. Drain and run under cold water.
2. TO MAKE THE DRESSING TO MAKE THE DRESSING, combine all the ingredients into a small mixing bowl and stir together with a whisk. Add the dressing to the pasta and toss. Stir in the coleslaw mix, red pepper, and cilantro. Squeeze a half of a lime over and toss. combine all the ingredients into a small mixing bowl and stir together with a whisk. Add the dressing to the pasta and toss. Stir in the coleslaw mix, red pepper, and cilantro. Squeeze a half of a lime over and toss.
3. ADD ADD the remaining ingredients, toss and refrigerate for one hour. Garnish with dry-roasted peanuts, chopped cilantro, and lime wedges. Serve. the remaining ingredients, toss and refrigerate for one hour. Garnish with dry-roasted peanuts, chopped cilantro, and lime wedges. Serve.
Chicken and Bean Burritos with Pineapple Salsa Juicy poached chicken and lots of veggies stuff this smart burrito full of flavor without maxing out your calories. Top it off with a squirt of lime and some low-fat cheese, and dig in.
SERVES 4.
Calories per serving, chicken and bean burritos: 436 Calories per serving, pineapple salsa: 28
For the chicken and bean burritos: 1 cup fresh or frozen corn kernels, thawed and drained, if frozen 1 (15 -ounce) can black beans, drained and rinsed cup fresh cilantro leaves, chopped 1 tablespoons fresh lime juice 1 teaspoon minced fresh jalapeno (optional) 1/4 teaspoon salt teaspoon salt 1/8 teaspoon cayenne pepper teaspoon cayenne pepper 3/4 pound bone-in, skin-on split chicken b.r.e.a.s.t.s pound bone-in, skin-on split chicken b.r.e.a.s.t.s 3 peppercorns 1 carrot, sliced 1 bay leaf 3 medium tomatoes, 2 quartered, 1 diced 1 white onion, quartered 6 garlic cloves 1 teaspoons vegetable oil 4 medium flour tortillas 1/4 cup shredded low-fat cheddar cup shredded low-fat cheddar 1/4 cup shredded iceberg lettuce cup shredded iceberg lettuce
For the pineapple salsa: 1 cup ripe pineapple, chopped 1/4 cup red onions, chopped cup red onions, chopped 1/4 cup roasted red bell pepper, chopped cup roasted red bell pepper, chopped 1 tablespoon fresh cilantro, chopped 1 tablespoon fresh lime juice
1. HEAT HEAT a medium skillet over medium heat. Add the corn and cook, shaking the pan occasionally, until browned, about 5 minutes. Transfer to a medium bowl. Add beans, cilantro, lime, jalapeno, salt, and cayenne, and stir until well mixed; set aside. a medium skillet over medium heat. Add the corn and cook, shaking the pan occasionally, until browned, about 5 minutes. Transfer to a medium bowl. Add beans, cilantro, lime, jalapeno, salt, and cayenne, and stir until well mixed; set aside.2. PUT PUT the chicken, peppercorns, carrot, bay leaf, and 3 of the garlic cloves in a large saucepan and add enough water to cover by 2 inches. Bring to a boil, then simmer over medium heat until cooked through, about 25 minutes. Let cool slightly in the broth. Remove the chicken from the broth, and remove the skin and bones. Shred the chicken into small pieces, and return the meat to the broth. the chicken, peppercorns, carrot, bay leaf, and 3 of the garlic cloves in a large saucepan and add enough water to cover by 2 inches. Bring to a boil, then simmer over medium heat until cooked through, about 25 minutes. Let cool slightly in the broth. Remove the chicken from the broth, and remove the skin and bones. Shred the chicken into small pieces, and return the meat to the broth.
3. PUT PUT the quartered tomatoes, onion, and garlic in a blender and blend until smooth. Heat the oil in a large, deep skillet over medium-high heat. Add the tomato mixture and cook, stirring until thickened and fragrant, about 5 minutes. Using a slotted spoon, transfer the shredded chicken to the tomato mixture. Stir until well mixed. the quartered tomatoes, onion, and garlic in a blender and blend until smooth. Heat the oil in a large, deep skillet over medium-high heat. Add the tomato mixture and cook, stirring until thickened and fragrant, about 5 minutes. Using a slotted spoon, transfer the shredded chicken to the tomato mixture. Stir until well mixed.
4. HEAT HEAT a large skillet over medium heat. Warm the tortillas, one at a time, until pliable, about 1 minute. Divide the cheese, lettuce, diced tomato, bean mixture, and chicken with its sauce among the tortillas, spreading the ingredients in a line down the center. Fold in the top and bottom, then roll in the sides. Serve immediately. a large skillet over medium heat. Warm the tortillas, one at a time, until pliable, about 1 minute. Divide the cheese, lettuce, diced tomato, bean mixture, and chicken with its sauce among the tortillas, spreading the ingredients in a line down the center. Fold in the top and bottom, then roll in the sides. Serve immediately.
5. TO MAKE THE PINEAPPLE SALSA: TO MAKE THE PINEAPPLE SALSA: Place all the ingredients in a bowl and mix together. Set aside. Place all the ingredients in a bowl and mix together. Set aside.
Tips 1. Poaching is a traditional low-fat method for cooking lean chicken b.r.e.a.s.t.s; once poached, the meat is shredded and returned to the poaching broth to keep chicken moist. Poaching is a traditional low-fat method for cooking lean chicken b.r.e.a.s.t.s; once poached, the meat is shredded and returned to the poaching broth to keep chicken moist.
2. Swap the high-calorie chips and salsa for this tangy, pineapple salsa. Making it in advance will allow the fruit to macerate with the juice. Swap the high-calorie chips and salsa for this tangy, pineapple salsa. Making it in advance will allow the fruit to macerate with the juice.
3. Instead of salty, fatty chips, reach for baked chips, jicama, or radish slices. Also try with roast chicken, grilled pork tenderloin, or fish. Instead of salty, fatty chips, reach for baked chips, jicama, or radish slices. Also try with roast chicken, grilled pork tenderloin, or fish.