Tuesday, April 27, 2010

Beef Chow Mein

Serve: 6 Prep: 10 mins Cook: 20 mins
  • 1 pound steak, (you choose, but I like a New York for this)
  • 1 tablespoon peanut oil
  • 1 can od diced omatoes, drained
  • Any vegetables-cabbages, onions, carrots, cerely, thinly sliced
  • One 7-ounce package Asian stir fry noodles (from the refrigerator section at the market). But don't use the sauce mix.
  • 2 tablespoons garlic black bean sauce (also found in the Asian aisle of most supermarkets
  • 1 sliced green onion, garnish
  1. Trim excess fat from the steak and slice into very thin slices.

  2. Preheat a pan or wok on stovetop and heat really well over high heat, then add oil. When the oil is smoking, and not until, add beef and stir fry for a couple minutes until beef changes color and is cooked through. Remove and set aside

  3. With the pan back on the heat and smoking again, add a teaspoon of oil and the vegetables and tomatoes. Stir-fry about a couple minutes.

  4. Add the beef, noodles and black bean sauce to the tomatoes. Stir the whole business until the flavor is through everything and all is heated.

Baked Teriyaki Chicken

Serve 6 Prep: 30 mins Cook: 60 mins

  • 1 tablespoon cornstarch
  • 1 tablespoon cold water
  • 1/2 cup white sugar or less
  • 1/2 cup low-sodium soy sauce
  • 1/4 cup cider vinegar
  • 1 clove garlic, minced
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground black pepper
  • 12 skinless chicken thighs
  1. In a small saucepan over low heat, combine the cornstarch, cold water, sugar, soy sauce, vinegar, garlic, ginger and ground black pepper. Let simmer, stirring frequently, until sauce thickens and bubbles.
  2. Preheat oven to 425 degrees F (220 degrees C).
  3. Place chicken pieces in a lightly greased 9x13 inch baking dish. Brush chicken with the sauce. Turn pieces over, and brush again.
  4. Bake in the preheated oven for 30 minutes. Turn pieces over, and bake for another 30 minutes, until no longer pink and juices run clear. Brush with sauce every 10 minutes during cooking.


Thursday, April 22, 2010

Frozen Fruit Tart

For a twist, substitute peach yogurt, add sliced peaches, and drizzle with maple syrup

2 to 2 1/4 cups low-fat vanilla yogurt
9-inch ready-made graham-craker crust
12 oz. fresh blackberries
2 Tbsp confectioner's sugar

  1. Whip yogurt and pour into piecrust.
  2. Use the back of spoon to smooth the yogurt evenly. Place pie in freezer for 3 to 4 hours. Remove and place fresh berries in freezer for at least 20 minutes.
  3. Dust the top with confectioners' sugar. Serve.
Serve 8. Per serving: 180 calories, 27g carbs, 4g protein, 7g fat, 5mg cholesterol.