Tuesday, March 07, 2006
Point Count: Craving Chinese Takeout
Recipes from healthdiscovery.net boards, and the WW "Take-Out Tonight" Cookbook.
Oven-Fried Egg Rolls
2 tablespoons reduced-sodium soy sauce
2 teaspoons grated peeled gingerroot
1/2 teaspoon firmly packed light brown sugar
1/2 teaspoon salt
1 carrot, shredded
1 red bell pepper, seeded and julienned
1 green bell pepper, seeded and julienned
1 cup trimmed snow peans, julienned
1 cup bean sprouts
4 7"-square egg roll wrappers
4 teaspoons Asian sesame oil
4 teaspoons hot Chinese mustard (optional)
1. Preheat the oven to 400 degrees F. Spray a nonstick baking
sheet with nonstick cooking spray, or line a baking sheet with
parchment.
2. In a large bowl, combine the soy sauce, ginger, brown sugar and
salt. Add the carrot, bell peppers, snow peas and bean sprouts;
toss to coat.
3. Place the egg rolls on a clean, dry work sruface. Divide the
mixtur evenly among the wrappers; fold in the ends and roll-up
jelly-roll fashion. Brush each spring roll with 1 teaspoon of the oil
and place on the prepared baking sheet. Bake until spring rolls are
crisp on the bottoms, about 7 minutes; turn and bake until crisp all
over, abot 5 minutes. Serve with mustard (if desired).
Makes 4 servings.
Per serving: 178 calories; 5 grams total fat; 1 gram saturanted fat;
3 mgs cholesterol; 749 mgs sodium; 28 grams total carbohydates;
3 grams dietary fiber; 6 grams protien; 47 mgs calcium
Points per serving: 3
Crab Rangoon
Ingredients:
1 (8 ounce) package Fat Free cream cheese, softened
2 (6 ounce) cans crabmeat, drained and flaked
1/2 teaspoon garlic powder
1/4 teaspoon paprika
2 tablespoons water chestnuts, drained and chopped
1 (14 ounce) package wonton wrappers
Directions:
1. In a medium bowl, mix cream cheese, crabmeat, garlic powder, paprika and water chestnuts.
3. Place approximately 1 teaspoon of the cream cheese mixture in the center of wonton wrappers. Moisten wrapper edges with water, fold over the mixture and pinch to seal.
4. The original recipe called for deep frying in oil. I sprayed a cookie sheet with non-fat Pam spray, and preheated the oven to 350 degrees. Once I laid out all the folded wontons, I poured one tablespoon of olive oil into a cup and dipped a spoon in it to wet the back of the spoon. Then, I dabbed the tops of the wontons with the moist spoon just enough to dampen the wontons without greasing them up.
5. Bake them for 20-30 minutes at 350 degrees, or until edges turn brown.
Filling is about 8 points total, and wonton wrappers are about .4 point per wrapper. This recipe makes about 48, so they're less than 1 point each! I will probably count 2 points for three of them.
Chicken Lo Mein
3 boneless skinless chicken breasts
1/2 pound snow peas
1 cup carrots,julienne style
1 1/2 c. cooked spaghetti, break in half before cooking
2 t. cornstarch
1t. sugar
2t. water
1/3 c. chicken broth
1T. Soy Sauce
4 cloves garlic, finely chopped
2t. gingerroot finely chopped
Cut chicken into small strips. Heat a large saucepan filled with water to boiling. Add snow peas, carrots and pasta. Boil 3 - 5 min. Remove from heat and drain. Mix cornstarch,sugar and water. Mix reamining ingred. and stir with cornstarch mixture.
Spray wok or skillet and heat over medium heat. Add Chicken and stir fry about 2 min or until Chicken is white. Stir in broth mixture. add vegetables and pasta cook another 2 min.
4 servings at 3 points each.
General Tsao's Chicken
3/4 cup canned chicken broth, reduced-sodium
2 Tbsp cornstarch
2 Tbsp sugar
2 Tbsp low-sodium soy sauce
1 Tbsp white wine vinegar
1/2 tsp ground ginger
2 tsp peanut oil
2 medium scallion(s), chopped
2 medium garlic clove(s), minced
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
1 pound uncooked chicken breast, boneless and skinless, cut into 2-inch pieces
2 cup cooked white rice, kept hot
Instructions
In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.
Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.
Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
Serve chicken and sauce over rice. Yields 4 servings at about 1 cup of chicken and sauce and 1/2 cup of rice per serving - 6 points per
Oven-Fried Egg Rolls
2 tablespoons reduced-sodium soy sauce
2 teaspoons grated peeled gingerroot
1/2 teaspoon firmly packed light brown sugar
1/2 teaspoon salt
1 carrot, shredded
1 red bell pepper, seeded and julienned
1 green bell pepper, seeded and julienned
1 cup trimmed snow peans, julienned
1 cup bean sprouts
4 7"-square egg roll wrappers
4 teaspoons Asian sesame oil
4 teaspoons hot Chinese mustard (optional)
1. Preheat the oven to 400 degrees F. Spray a nonstick baking
sheet with nonstick cooking spray, or line a baking sheet with
parchment.
2. In a large bowl, combine the soy sauce, ginger, brown sugar and
salt. Add the carrot, bell peppers, snow peas and bean sprouts;
toss to coat.
3. Place the egg rolls on a clean, dry work sruface. Divide the
mixtur evenly among the wrappers; fold in the ends and roll-up
jelly-roll fashion. Brush each spring roll with 1 teaspoon of the oil
and place on the prepared baking sheet. Bake until spring rolls are
crisp on the bottoms, about 7 minutes; turn and bake until crisp all
over, abot 5 minutes. Serve with mustard (if desired).
Makes 4 servings.
Per serving: 178 calories; 5 grams total fat; 1 gram saturanted fat;
3 mgs cholesterol; 749 mgs sodium; 28 grams total carbohydates;
3 grams dietary fiber; 6 grams protien; 47 mgs calcium
Points per serving: 3
Crab Rangoon
Ingredients:
1 (8 ounce) package Fat Free cream cheese, softened
2 (6 ounce) cans crabmeat, drained and flaked
1/2 teaspoon garlic powder
1/4 teaspoon paprika
2 tablespoons water chestnuts, drained and chopped
1 (14 ounce) package wonton wrappers
Directions:
1. In a medium bowl, mix cream cheese, crabmeat, garlic powder, paprika and water chestnuts.
3. Place approximately 1 teaspoon of the cream cheese mixture in the center of wonton wrappers. Moisten wrapper edges with water, fold over the mixture and pinch to seal.
4. The original recipe called for deep frying in oil. I sprayed a cookie sheet with non-fat Pam spray, and preheated the oven to 350 degrees. Once I laid out all the folded wontons, I poured one tablespoon of olive oil into a cup and dipped a spoon in it to wet the back of the spoon. Then, I dabbed the tops of the wontons with the moist spoon just enough to dampen the wontons without greasing them up.
5. Bake them for 20-30 minutes at 350 degrees, or until edges turn brown.
Filling is about 8 points total, and wonton wrappers are about .4 point per wrapper. This recipe makes about 48, so they're less than 1 point each! I will probably count 2 points for three of them.
Chicken Lo Mein
3 boneless skinless chicken breasts
1/2 pound snow peas
1 cup carrots,julienne style
1 1/2 c. cooked spaghetti, break in half before cooking
2 t. cornstarch
1t. sugar
2t. water
1/3 c. chicken broth
1T. Soy Sauce
4 cloves garlic, finely chopped
2t. gingerroot finely chopped
Cut chicken into small strips. Heat a large saucepan filled with water to boiling. Add snow peas, carrots and pasta. Boil 3 - 5 min. Remove from heat and drain. Mix cornstarch,sugar and water. Mix reamining ingred. and stir with cornstarch mixture.
Spray wok or skillet and heat over medium heat. Add Chicken and stir fry about 2 min or until Chicken is white. Stir in broth mixture. add vegetables and pasta cook another 2 min.
4 servings at 3 points each.
General Tsao's Chicken
3/4 cup canned chicken broth, reduced-sodium
2 Tbsp cornstarch
2 Tbsp sugar
2 Tbsp low-sodium soy sauce
1 Tbsp white wine vinegar
1/2 tsp ground ginger
2 tsp peanut oil
2 medium scallion(s), chopped
2 medium garlic clove(s), minced
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
1 pound uncooked chicken breast, boneless and skinless, cut into 2-inch pieces
2 cup cooked white rice, kept hot
Instructions
In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.
Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.
Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
Serve chicken and sauce over rice. Yields 4 servings at about 1 cup of chicken and sauce and 1/2 cup of rice per serving - 6 points per
