Need help! Healthy chinese recipes

Making your own fried rice significantly reduces fat and calories. You can also control sodium intake with reduced sodium soy sauce, and you can use brown rice and even egg substitute if you wanted. I make shrimp fried rice a lot and I add TONS of veggies: frozen peas, corn, carrots, green beans, etc. Huge hit at my house.

I'm cooking a Ho Fan beef from the "Cook Yourself Thin" book tomorrow tonight in honour of the new year - will let you know how it turns out.

Aldi has a General Tso's Chicken in the freezer section that was pretty good! I don't remember how many calories, but I know it didn't have a TON of calories- it came with white rice though I think.

I make stir fry ALL of the time. It's really simple and you can make it a million different ways!! I hardly ever eat Chinese restaurant food, it's loaded w/ MSG (I have a sensitivity to MSG) and sodium!!

1. Pick your protein (chicken, beef, pork, fish, or just eggs/ egg whites).
2. Chop your veggies (spinach, mushrooms, broccoli, snap peas, bean sprouts, carrots, cauliflower, peppers, onions, water chestnuts... really whatever you want to use!!),
3. Add a little reduced sodium chicken/ beef/ veggie broth to a Wok or large pan (I also add some rice vinegar or apple cider vinegar, lime juice, garlic, ginger... whatever I feel like!). Add the meat and cook until done. Toss in the veggies. Stir fry until they're done to your liking.
4. Serve w/ brown rice or noodles if desired! You can use Asian sauces (but watch the sodium and sugars in things like teriyaki sauce!). I add natural peanut butter for a peanut butter chicken stir fry that is awesome! I like the Sriracha sauce or chili garlic sauce also. (find it in the Asian/ ethnic aisle of most grocery stores) http://www.huyfong.com/no_frames/product.htm

Mmmm just finished the Ho Fan Beef noodles - yummy! Herre's the recipe:

Serves 2
prep time 10 mins
cooking time 10 mins
456 calories per serving

Ingredients:
100g wide rice noodles (or any other noodles)
200g lean sirloin steak, trimmed of fat
olive oil spray
salt and freshly ground pepper
1 teaspoon olive oil
3 cloves garlic, peeled and sliced
2cm knob ginger, peeled and finely shredded
3 spring onions, chopped
10 small ****ake mushrooms (other mushrooms would do)
100g tenderstem brocoli
1 red pepper deseeded and sliced
1 yellow pepper, ditto
1 red chilli finely sliced.
3 tablespoons oyster sauce
2 tablespoons soy sauce

Method:
Rehydrate the noodles, if required.

Heat a griddle pan till smoking. Spritz the steak with olive oil and season with salt and pepper. Grill (broil) the steak for 1 to 2 minutes per side, more if you like your steak well done. Remove from heat and leave to rest for 5 mins. Slice thinly widthways.

Mix the oyster and soy sauces together with a splash of water.

Heat a wok. Add olive oil and throw in the garlic, ginger, spring onion, mushrooms, broccoli and peppers. Stir-fry for 2-3 mins.
Pour over the oyster/soy sauce mix, and add the steak and noodles.

Stir well until combined. Divide between 2 bowls and top with sliced chili.

LOVE the Faux Fried Rice recipe. I make that all the time and it's hard to tell the difference! You can eat that and still like yourself afterward. :blushing:

Here's another one - Inside Out Eggrolls -- http://www.myfitnesspal.com/topics/show/148232-inside-out-egg-rolls?hl=inside+out+eggroll#posts-2009872

Love this with shrimp and diced Canadian Bacon.

You can also just make the cauliflower rice plain and use it under a healthy stir-fry.

hmm these sounds yummy *bookmarks to try another day*

YUM! I can't wait to try this!

okay, I will post some of the recipes that is healthy.

Sweet and Sour Soup
pork loin ( thin sliced, stripped)
black fungus (find at oriental store)
Dried mushroom Shiitake (find at oriental store)
dried lily flower (find at oriental store)
6 cups chicken broth
soy sauce
fish sauce
rice vingear
half tsp garlic minced/or 1 piece garlic
Rice Noodle
1 tsp black pepper (optional, it will make the soup spicy)
chopped fresh green onion

boil hot the water and pour in a large bowl, put few shiitake, lily, and fungus; let it soak in for about 15 to 30 minutes. While wait, slice pork into thin strip and sprinkle some soy sauce on blend it well, set aside. follow the instruction to cook the rice noodle: if its oriental language/ boil water and add noodle, cook till tender about 3 to 5 minutes. Take the noodle out and put in a bowl, discharge the water. in a big pot, add chicken broth and garlic heat it up medium-high, add pork. While cooking, take out black fungus, cut sliced if possible, shiitake if its round mushroom, cut up into a strip and discharge any hard piece such as stem. throw them all with lily in the pot and stir. sprinkle some fish sauce ( careful not to put too much its VERY salty), sprinkle rice vingear. Cook till pork is done, add black pepper and stir. In a soup bowl, put bit of rice noddle on bottom of bowl. Pour some soup in and sprinkle some green onion(optional).

My finace and 2 year old daughter LOVE THEM! They cant get enough of it.

ENJOY!

The faux fried rice with cauliflower sounds interesting. Does anyone have the nutritional information on it or know how many calories is in a serving? Thanks!

bump...trying some of these next week!

I have a healthy "Faux Fried Rice" recipe. This is so good that it tricks people... no rice at all....

1/2 head of raw cauliflower grated (about 3 1/2 cups loosely packed cauliflower ... I use my food processor.... very easy)
3 green onions, chopped
4 cloaves garlic, minced
2-3 Tbls low-sodium soy sauce
1/2 to 1 tsp garlic salt
3 eggs, beaten (but I would use egg substitute in this today)
2 Tbls veggie/canol oil (probably could use less in a teflon pan)
cooked pork, chicken shrimp or beef (optional)

1. Heat the oil in the bottom of a large pan. Fry the mined garlic and white part of the onion for about a minute.

2. Add the grated cauliflower and fry for approximately 5 minutes stirring constantly.

3. Add soy sauce, garlic salt, green onion tops, and meat and stir until well mixed. Then push the mixture to the side of the pan.

4. Scramble eggs in the empty side of the pan.

5. When the eggs are done, stir them into the "rice" and enjoy.

That sounds yummy- thanks for sharing

This is a new one I posted- AWESOME!!!

http://momvsfood.blogspot.com/2011/02/shrimp-stir-fry.html

I got these from www.skinnytaste.com, and it is my favorite site!

Asian Glazed Drumsticks


Servings: 4 • Serving Size: 2 drumsticks • Points: 5 ww pts
Calories: 213 • Fat: 4.7 g • Protein: 27.5 g • Carb: 12.7 g • Fiber: 0.4 g


8 medium chicken drumsticks, skin removed
Pam spray oil
1 cup water
1 tbsp Sriracha hot sauce (more or less to taste)
1/2 cup balsamic vinegar
1/2 cup soy sauce
4 tsp agave nectar (or sugar)
3 cloves garlic
1 tsp ginger, grated
2 tbsp chives or scallions, chopped
1 tsp sesame seeds

In a heavy large saucepan, brown chicken on high for 3-4 minutes with a little spray oil. Add water, balsamic, soy sauce, agave, garlic, ginger, hot sauce and cook on high until liquid comes to a boil. Reduce heat to low and simmer, covered for about 20 minutes. Remove cover and bring heat to high, allowing sauce to reduce down, about 8-10 minutes, until it becomes a thick glaze, turning chicken occasionally. (Keep an eye on glaze, you don't want it to burn when it start becoming thick) Transfer chicken to a platter and pour glaze on top. Top with chives and sesame seeds and serve.


Spicy Shrimp Fried Rice
Gina's Weight Watcher Recipes
Servings: 4 • Size: 1-1/2 cups • Old Points: 6 pts • Points+: 8 pts
Calories: 307.3 • Fat: 7.0 g • Protein: 22.7 g • Carb: 37.4 g • Fiber: 3.5 g

3 cups brown rice cooked
1 lb large shrimp, peeled and deveined (peeled weight is .75 lb)
2 egg whites, scrambled
1 whole egg, scrambled
1/2 onion, chopped
2 cloves garlic, diced
5 scallions, chopped, whites and greens separated
oil spray
1 tbsp sesame oil with cayenne pepper
1 tsp crushed red pepper flakes (or more to taste)
4 tsp soy sauce (or more to taste)
1 tsp Asian fish sauce
salt and fresh pepper
In a bowl, season shrimp with cayenne pepper, chili powder, paprika, salt, pepper and garlic powder.

Scramble eggs with a drop of water and season with salt and pepper. In a hot wok, spray a little oil and cook the eggs. When cooked, remove from pan and set aside.

Let the wok get really hot. Add sesame oil and saute onions, scallion whites, garlic and hot pepper flakes for about 1-2 minutes. Add shrimp and saute until no longer translucent. Add rice and cooked egg along with soy sauce and fish sauce, mixing well for about 2 minutes. Add greens of the scallions and serve

BUMP