Recipe
Spicy Chicken Fried Rice with Peanuts
This aromatic rice dish is a meal-in-a-bowl you can really cozy up with. It is chock-full of tasty treasures-sweet bell peppers, crunchy water chestnuts, peanuts, and chunks of chicken, all stir-fried with just the right spicy kick. Made with a fraction of the oil typically used, you certainly won't miss the grease-or the extra calories.
3 tablespoons low-sodium soy sauce
1 tablespoon dark brown sugar
2 teaspoons toasted sesame oil
3/4 teaspoon red chili flakes
2 tablespoons canola oil
1 small onion, diced
3 scallions, finely sliced
2 medium red bell peppers, diced
3 cloves garlic, minced
1 tablespoon finely grated fresh ginger
One 5-ounce can water chestnuts, diced
2 cups diced cooked chicken
4 cups very cold cooked brown rice
1/3 cup coarsely chopped unsalted peanut
In a small bowl, whisk together the soy sauce, brown sugar, sesame oil, and chili flakes until the sugar is dissolved. Heat the canola oil in a very large skillet or wok over high heat. Add the onion, scallions, and bell peppers and cook until they begin to soften, about 2 minutes. Add the garlic and ginger and cook for 1 minute. Add the water chestnuts, chicken, and rice and cook until heated through, about 5 minutes. Stir in the soy sauce mixture and toss to coat evenly. Garnish with the peanuts and serve.
Makes 4 servings
Serving Size 2 cups
Per Serving Calories 580; total Fat 20 g (sat Fat 3 g, Mono Fat 9.81g, Poly Fat 6.04 g); Protein 32 g; Carb 68 g; Fiber 9 g; Cholesterol 60 mg; sodium 360 mg
Excellent Source of Fiber, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Protein, Selenium, Thiamin, Vitamin A, Vitamin B6, Vitamin C, Vitamin K
Good Source of Copper, Folate, Iron, Pantothenic Acid, Riboflavin, Zinc
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OVEN-FRIED SHRIMP
Every bite of this dish is pure enjoyment, from the initial herb-and lemon–laced crunch to the succulent shrimp center. Whether served simply with citrus or dunked in decadent Avocado Green Goddess Dipping Sauce (recipe follows), it hits that fried shrimp craving square on the head.
Olive oil cooking spray
1/4 cup whole-wheat pastry flour or all-purpose flour
2 large egg whites
1 1/3 cup Light-and-Crisp Whole Wheat Bread Crumbs
1 tablespoon chopped fresh thyme
2 teaspoons finely grated lemon zest
1/4 teaspoon salt
Pinch cayenne pepper
1 pound large shrimp (20-25 per pound) peeled and deveined, tails on
Lemon wedges, for serving
Preheat the oven to 425ºf. Spray a baking sheet with cooking spray. Place the flour on a plate. Beat the egg whites in a shallow bowl. On another plate, combine the bread crumbs, thyme, lemon zest, salt, and cayenne.
Rinse the shrimp and pat dry with paper towels. A few pieces at a time, dip the shrimp into the flour, dusting off the excess. Then dip the shrimp into the egg whites, and coat with the bread crumbs. Set the breaded shrimp onto a large plate.
When all the shrimp are breaded, place the prepared baking tray into the oven to preheat for 3 minutes. Remove the tray from the oven and place the breaded shrimp on it. Spray the tops of the shrimp with cooking spray. Bake until crispy outside and cooked through, 12 to 15 minutes. Serve with avocado Green Goddess dipping Sauce (recipe follows) or lemon wedges.
Makes 4 servings
SERVING SIZE 5 to 6 shrimp
PER SERVING Calories 220; Total fat 3 g (Sat fat 0.5 g, Mono fat 0.8 g, Poly fat 1g); Protein 30 g; Carb 18 g; Fiber 3 g; Cholesterol 170 mg; Sodium 470 mg
EXCELLENT SOURCE OF Copper, iron, Protein, Manganese, niacin, Phosphorus, Selenium, Vitamin B12
GOOD SOURCE OFFiber, Magnesium, Vitamin B6, Zinc
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Double Chocolate and Banana Milkshake
Frozen ripe bananas make this rich chocolate shake naturally sweet, thick, and frothy.
1 pint chocolate frozen yogurt or light ice cream
2 cups nonfat milk
1 tablespoon unsweetened natural cocoa powder
2 very ripe bananas, cut into chunks and frozen
1 ½ cups ice
Place the yogurt, milk, cocoa, bananas, and ice in a blender and blend until smooth. Divide among four glasses and serve immediately.
Makes 4 servings
Serving Size 1 ½ cups
Per Serving Calories 210; total Fat 3.5 g (sat Fat 2 g, Mono Fat 0.9 g, Poly Fat 0.1g); Protein 8 g; Carb 39 g; Fiber 4 g; Cholesterol 15 mg; sodium 105 mg
Excellent Source of Calcium, Iodine, Phosphorus, Riboflavin
Good Source of Fiber, Magnesium, Manganese, Potassium, Protein, Vitamin B6, Vitamin B12, Vitamin D
