Pork Lo Mein

A light tasting stir fry with a strong ginger flavor. The recipe made large portion sizes. We used a little more snow peas and spaghetti than was called for to make more servings. The marinated pork was great with the snow peas.

Prep: 10 minutes + 20 minutes marinating

Cook: 15 minutes

Yield: 4 servings

• 1 pork tenderloin (1 pound)
• 1/4 cup reduced-sodium soy sauce
• 3 garlic cloves, minced
• 1 teaspoon minced fresh gingerroot
• 1/4 teaspoon crushed red pepper flakes
• 2 cups fresh snow peas
• 1 medium sweet red pepper, julienned
• 3 cups cooked thin spaghetti
• 1/3 cup reduced-sodium chicken broth
• 2 teaspoons sesame oil

1. Cut tenderloin in half lengthwise. Cut each half widthwise into 1/4-in. slices; set aside. In a large resealable plastic bag, combine the soy sauce, garlic, ginger and pepper flakes; add pork. Seal bag and turn to coat; refrigerate for 20 minutes.
2. In a large nonstick skillet or wok coated with cooking spray, stir-fry pork and marinade for 4-5 minutes or until meat is no longer pink. Add peas and red pepper; stir-fry for 1 minute. Stir in spaghetti and broth; cook 1 minute longer. Remove from the heat; stir in sesame oil.

Nutrition: (1 1/2 cups) 343 calories, 7 g fat, 2 g saturated fat, 74 mg cholesterol, 716 mg sodium, 37 g carbohydrate, 3 g fiber, 31 g protein.

Asian Shrimp Soup

A very flavorful and delicious Asian soup. Shelby said it reminded her of the soup you get at the Japanese steakhouse, but this version has a lot more vegetables in it. Tammy and Shelby both don't like shrimp, but they ate it in the soup and liked it. If you don't want to use shrimp, you could substitute a little bit of cooked chicken or pork. Very low in calories, but if you're watching your sodium intake, the soup has more than half of your daily allowance per serving.

Cost: About $13. - Spaghetti ($1.59), mushrooms ($1.96), corn ($1.25), teriyaki sauce ($2.75), lettuce ($1.99), shrimp ($2.69), green onion ($0.59).

Prep: 15 minutes

Cook: 20 minutes

Yield: 8 servings

• 2 ounces uncooked thin whole wheat spaghetti, broken into 1-inch pieces
• 6 cups water plus 2 tablespoons water, divided
• 6 chicken bouillon cubes
• 1 teaspoon salt
• 12 oz package sliced mushrooms
• 1 cup frozen corn
• 2 teaspoons cornstarch
• 1 tablespoon reduced-sodium teriyaki sauce
• 2 cups thinly sliced romaine lettuce
• 1 can (4 ounces) small shrimp, rinsed and drained
• 4 green onions, sliced

1. Cook pasta according to package directions; drain.
2. In a saucepan, combine 6 cups water, chicken bouillon and salt; bring to a boil.
3. Stir in the mushrooms and corn. Reduce the heat; cook, uncovered, until vegetables are tender.
4. Combine cornstarch, teriyaki sauce and 2 tablespoons water until smooth; stir into soup. Bring to a boil; cook and stir for 1-2 minutes or until slightly thickened.
5. Reduce the heat; add the lettuce, shrimp, green onion and spaghetti; heat through.

Nutrition: (1 cup) 69 calories, 0.4 g fat, 0 g saturated fat, 28.8 mg cholesterol, 1435.5 mg sodium, 11.3 g carbohydrate, 1.5 g fiber, 2.2 g sugars, 4.1 g protein.

Sweet-and-Sour Chicken

We made this sweet-and-sour chicken stir fry for dinner on Tuesday. The original recipe came out a little too sweet, so I've modified the recipe a little to try and tone down the amount of sauce. The meal was easy to prepare and affordable.

Cost: About $12 - Chicken ($4.00), zucchini ($0.61), snow peas ($0.77), green pepper ($0.75), pineapple juice ($2.39), pinapple chunks ($1.15), rice ($1.75).

Prep/Total Time: 30-45 minutes

Yield: 8 servings

• 1 1/2 pound boneless skinless chicken breasts, cut into strips
• 2 medium carrots, sliced
• 1 medium onion, chopped
• 1 1/2 teaspoons canola oil
• 1 small zucchini, sliced
• 1 cup snow peas
• 1 medium green pepper, cut into strips (or red pepper)
• 4 1/2 tablespoons sugar
• 3 tablespoons cornstarch
• 1/8 teaspoon pepper
• 9 ounces pineapple juice
• 4 1/2 tablespoons ketchup
• 3 tablespoons lemon juice
• 3 tablespoons reduced-sodium soy sauce
• 1 can (8 ounces) unsweetend pineapple chunks, drained
• 4 cups hot cooked rice

1. In a nonstick skillet, cook the chicken, carrot and onion in oil until chicken is browned. Add the zucchini, peas and red pepper; cook and stir until vegetables are crisp-tender.
2. In a bowl, combine sugar, cornstarch, pepper and pineapple juice until smooth. Stir in the ketchup, lemon juice and soy sauce. Pour over the chicken mixture. Add the pineapple. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over rice.

Nutrition: (1/2 cup mixture with 1/2 cup rice) 307 calories, 3.6 g fat, 0.4 g saturated fat, 48.8 mg cholesterol, 499.7 mg sodium, 41.8 g carbohydrate, 11.7 sugar, 2.8 g fiber, 22 g protein.

Five-Veggie Stir-Fry

Prep/Total Time: 20 minutes

Yield: 4 servings

• 2 tablespoons cornstarch
• 2 tablespoons sugar
• 1/2 teaspoon ground ginger
• 1 cup orange juice
• 1/4 cup reduced-sodium soy sauce
• 2 garlic cloves, minced
• 2 large carrots, sliced
• 2 cups broccoli florets
• 2 cups cauliflowerets
• 4 teaspoons olive oil, divided
• 1 cup quartered fresh mushrooms
• 1 cup fresh or frozen snow peas
• 4 cups hot cooked rice

1. In a small bowl, combine the cornstarch, sugar and ginger. Stir in orange juice, soy sauce and garlic until blended; set aside.
2. In a nonstick skillet or wok, stir-fry the carrots, broccoli and cauliflower in 3 teaspoons oil for 4-5 minutes. Add mushrooms, peas and remaining oil; stir-fry for 3 minutes. Stir orange juice mixture and add to the pan. Bring to a boil; cook and stir until thickened. Serve over rice.

Nutrition: (1 cup) 382 calories, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 648 mg sodium, 74 g carbohydrate, 3 g fiber, 9 g protein.

Comments: A good stir fry minus the meat. We used sugar snap peas instead of snow peas. The orange juice gave it a nice citrus flavor.

Chinese Chicken Fried Rice II

Prep/Cook Time: 5 minutes prep, 10 minutes cook

Yield: 3 servings

• 1 egg
• 1 tablespoon water
• 1 tablespoon butter
• 1 tablespoon vegetable oil
• 1 onion, chopped
• 2 cups cooked white rice, cold
• 2 tablespoons soy sauce
• 1 teaspoon ground black pepper
• 1 cup cooked, chopped chicken meat

1. In a small bowl, beat egg with water. Melt butter in a large skillet over medium low heat. Add egg and leave flat for 1 to 2 minutes. Remove from skillet and cut into shreds.
2. Heat oil in same skillet; add onion and sauté until soft. Then add rice, soy sauce, pepper and chicken. Stir fry together for about 5 minutes, then stir in egg. Serve hot.

Per Serving: 340 calories, 13.6 g total fat, 119 mg cholesterol, 688 mg sodium, 34.5 total carbs, 1.3 g dietary fiber, 18.9 g protein.

Comments: Really quick and easy to cook, especially if you have leftover cooked chicken. We doubled he batch and it tasted good the next day as leftovers.

Spicy Pork Stir-Fry

Use care when cleaning and preparing jalapeno peppers – they contain an ingredient called capsaicin that can irritate the skin. It is safest to wear gloves when handling jalapenos, and always thoroughly wash all utensils (including your cutting board) with soap and hot water after use.

Makes 4 servings

• 1 tablespoon vegetable oil
• 1 pound pork tenderloin, cut into thin slices
• 1 red bell pepper, seeded and cut into 1/2-inch strips
• 8 scallions, cut into 2-inch lengths
• 1 (20-ounce) can pineapple chunks, drained
• 1 tomato, cut into 8 wedges
• 1 jalapeno pepper, seeded, deveined, and finely chopped (wear gloves to prevent irritation)
• 2 teaspoons grated peeled fresh ginger
• 2 garlic cloves, minced
• 4 teaspoons soy sauce
• 1 teaspoon Asian (dark) sesame oil
• 1/4 cup chopped fresh cilantro

1. Heat a large nonstick wok or skillet over high heat. Add the vegetable oil and pork; stir-fry until the pork is no longer pink, 1-2 minutes. With a slotted spoon, transfer to a plate.
2. Add the bell pepper; stir-fry 2-3 minutes. Add the scallions; stir-fry 30 seconds, then add the pineapple and stir-fry 30 seconds longer. Add the tomato, jalapeno pepper, ginger, garlic, soy sauce, and sesame oil. Return the pork to the wok and stir-fry 1-2 minutes longer. Serve, sprinkled with the cilantro.

Per Serving (1/4 of stir-fry): 278 Cal, 9 g Fat, 2 g Sat Fat, 0 g Trans fat, 61 mg Chol, 394 mg Sod, 27 g Carb, 3 g Fib, 24 g Prot, 49 mg Calc.

POINTS value: 6

Comments: I was pretty much the only one who liked this. However, next time I would probably do without the tomatoes. I don’t really like the taste of warm large tomato chunks. We served the stir fry over rice.

Moo Shu Chicken

Everyone's take-out favorite--including the kids! Make the pancakes ahead of time; well wrapped in plastic wrap, they freeze beautifully. In a pinch, use flour tortillas in place of the pancakes.

Makes 8 servings

4 tablespoons reduced-sodium soy sauce
4 garlic cloves, minced
3/4 pound skinless boneless chicken breasts, cut into 2-inch strips
1 teaspoon minced peeled fresh ginger
2 cups shredded Napa cabbage
2 cups shredded bok choy (Chinese cabbage)
1 carrot, shredded
1/2 cup canned straw mushrooms, rinsed, drained, and thinly sliced
1/2 cup canned bamboo shoots rinsed, drained, and thinly sliced
1/4 teaspoon hot chili oil
8 Whole-Wheat Moo Shu Pancakes (recipe follows)
4 teaspoons hoisin sauce

1. To prepare the marinade, in a gallon-size zip-close plastic bag, combine 2 teaspoons of the soy sauce and half of the garlic; add the chicken. Seal the bag, squeezing out the air; turn to coat the chicken. Refrigerate, turning the bag occasionally, 1 hour. Drain and discard the marinade.
2. In a small bowl, combine the remaining 2 tablespoons of soy sauce and the remaining garlic with the ginger; set aside.
3. Spray a large nonstick skillet or wok with non-stick spray; heat. Saute the chicken until cooked through, 2-3 minutes. Transfer to a plate.
4. In the skillet, combine the cabbage, bok choy, carrot, mushrooms, and bamboo shoots; cook, stirring frequently, until the cabbage and bok choy begin to wilt, 4-5 minutes. Add the chicken, the soy sauce mixture, and the hot chili oil; toss to combine.
5. To serve, spread the pancakes with the hoisin sauce; top with the chicken mixture and roll up.

Per Serving (1 pancake with about 3/4 cup filling): 252 Cal, 2 g Fat, 1 g Sat Fat, 0 g Trans Fat, 20 mg Chol, 363 mg Sod, 44 g Carb, 5 g Fib, 15 g Prot, 58 mg Calc.

POINTS value: 4

Whole-Wheat Moo Shu Pancakes

Makes 8 servings

1/2 cup whole-wheat flour
1/2 cup all-purpose flour
5 tablespoons water

1. In a medium bowl, combine the flour and water; stir until a smooth dough forms, 3-4 minutes. If dry, add a few drops of water. Knead the dough in the bowl until it is soft and elastic, about 3 minutes. Divide into 8 pieces.
2. On a lightly floured surface, roll each piece of dough into a 6-inch circle. Layer between sheets of wax paper; cover with plastic wrap and refrigerate until ready to use, up to 2 hours. (If the pancakes shrink slightly, roll them out again just prior to cooking).
3. Heat a medium nonstick skillet. One at a time, cook the pancakes, turning every 10 seconds, until light brown spots appear on both sides, 30-40 seconds. Wrap in foil and keep warm until ready to use.

Per Serving (1 pancake): 60 Cal, 0 g Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 1 mg Sod, 13 g Carb, 2 g Fib, 2 g Prot, 4 mg Calc.

POINTS value: 1

Comments: This recipe was delicious. It took a little more work finding all of the ingredients, but it definitely was worth it. The bok choy is a little easier to find at the grocery story, but the Napa cabbage took a couple of stores to find. You can substitute any green cabbage in place, but the Napa cabbage has more of a lettuce/celery texture to it. What really brings out the taste in this recipe is the hoisin sauce added to the pancake. The chicken/vegetable mixture is a little spicy and bland, but when eaten with the sweet tasting hoisin sauce on the pancake, the flavors are really brought out. Hoisin sauce can be found in the Asian food section along with the hot chili oil. I used 3/4 teaspoons of the hot chili oil just to make it a little more spicier. We are going to make this next week since a head of Napa cabbage and bok choy are enough for two batches.

Orange Chicken with Broccoli

If you like, pair each portion of this Chinese restaurant favorite with 1/2 cup white rice (and increase the POINTS value per serving by 2).

Makes 4 servings

4 teaspoons vegetable oil

1 tablespoon minced peeled fresh ginger

1 pound skinless boneless chicken breasts, cut crosswise into 1/2-inch strips
2 cups broccoli florets

1/4 cup water

1/2 cup low-sodium chicken broth

1/4 cup orange juice

3 tablespoons reduced-sodium soy sauce

1 teaspoon cornstarch, dissolved in 1 tablespoon water

1 orange, peeled and sectioned

1. In a medium nonstick skillet over medium heat, heat the oil. Add the ginger and saute, stirring often, 2 minutes. Transfer to a small plate with a slotted spoon.
2. In the same skillet, saute the chicken until cooked through, about 5 minutes. Transfer to another plate. In the skillet, combine the broccoli and water, stirring to scrape up the browned bits from the bottom of the pan; cook, covered, until tender-crisp, 3-4 minutes. Return the chicken to the skillet; stir in the broth, orange juice, and soy sauce. Add the dissolved cornstarch; cook, stirring frequently, until the mixture boils and thickens slightly. Add the orange; heat through. Top with the ginger and serve.

Per Serving (about 1 cup): 221 Cal, 6 g Fat, 1 g Sat Fat, 0 g Trans Fat, 66 mg Chol, 389 mg Sod, 12 g Carb, 3 g Fib, 29 g Prot, 49 mg Calc.

POINTS value: 4

Comments: This was excellent and very flavorful. The kids both ate all of it and liked everything. The oranges surprised us by tasting really good. We made 1 1/2 batches of it to give us six servings, enough to be able to take to work for lunch. I did the preparations the night before by cutting up the chicken, grating the ginger, peeling and separating the orange and putting them in separate Ziploc bags. I also mixed the broth, soy sauce and orange juice together and put in a baggy. Preparation was about 15 minutes and cooking time was about 40. We used frozen broccoli pieces for the broccoli florets. We served the dish over a mixture of jasmine and brown rice.