BEEF WITH MUSHROOMS
Yield: 4 servings
10 Chinese black mushrooms
1/2 pound flank steak
4 teaspoons  cornstarch
1 egg white, lightly beaten
1/2 cup vegetable oil plus 2  tablespoon vegetable oil
1 teaspoon ginger root, crushed
1 teaspoon fresh  garlic, crushed
1 cup bamboo shoots, drained, rinsed and cubed
1 teaspoon  cooking wine
1 teaspoon dark soy sauce
1/2 cup chicken stock
Salt and  pepper, to taste
1 scallion, shredded
Place mushrooms in bowl; cover with 1 cup warm water, and soak for 10 
minutes. Drain, discard tough stems and quarter the caps. Set aside.
Trim all fat from meat, and slice in thin strips across the grain of the 
meat. Place in bowl.
Mix 2 teaspoons cornstarch with 4 teaspoons cold water; add to meat. Add egg 
white and stir to coat meat. Set aside.
Mix remaining 2 teaspoons cornstarch with 4 teaspoons cold water;  reserve.
Heat a wok over high heat for 30 seconds. Add 1/2 cup oil and swirl around 
wok. Add 1/2 teaspoon each ginger and garlic and the beef mix; stir-fry for 2
to  3 minutes.
Remove from wok, draining oil. Put 2 tablespoons oil in wok and heat. 
Stir-fry remaining 1/2 teaspoon garlic and ginger until brown. Add reserved beef 
mix, bamboo shoots, mushrooms and wine. Stir-fry over high heat for 1  minute.
Add soy sauce, chicken stock, salt and pepper. Thicken with reserved 
cornstarch mix, stirring gently. Pour into serving dish, and garnish with
shredded
scallion.
Per Serving: 195 Cal (59% from Fat, 34% from Protein, 7% from Carb); 17 g 
Protein; 13 g Tot Fat; 3 g Carb; 0 g Fiber; 8 mg Calcium; 2 mg Iron; 145 mg 
Sodium; 38 mg Cholesterol
Weight Watcher Points - 3  Points

Almond and Broccoli Stir-Fry
Makes 4 Servings
Weight Watcher Points:  6 Points

1 tsp. coriander seeds, cracked
1/4 cup olive oil
2 3/4  Tbs. slivered almonds
1 clove garlic, crushed
1 tsp. fresh ginger, finely  shredded
1 lb. broccoli, cut into small florets
2-3/4 Tbs. red wine  vinegar
1 Tbs. plus 1 tsp. soy sauce
2 tsp. sesame oil
1 tsp. sesame  seeds, toasted

Heat oil in a heavy nonstick pan or wok over medium high  heat. Add
coriander seeds and almonds. Stir quickly 1 minute, or until  the
almonds are golden. Add garlic, ginger and broccoli to pan. Stir-fry
2  minutes. Remove pan from heat. Combine next 3 ingredients in a
bowl and pour  into pan. Toss until broccoli is well coated. Serve
warm or cold, sprinkled  with sesame seeds.

Per serving: calories 216, fat 19.6g, 76% calories  from fat,
cholesterol 0mg, protein 5.1g, carbohydrates 8.8g, fiber 4.3g,  sugar
3.5g, sodium 337mg

Pineapple Chicken Stir Fry
Weight Watcher Points - 5 Points

1/4 cup lite soy sauce
2 tablespoons sugar
1 tablespoons cider vinegar
1 tablespoons ketchup
1/2 teaspoon. ground ginger
2 garlic cloves, minced
1 pound boneless, skinless chicken breast, cut in strips
2 tablespoons vegetable oil
1 package (16 oz.) frozen stir-fry vegetables
1 can (16. oz) unsweetened pineapple chuncks, drained (serve over hot cooked rice)

In a small bowl combine the first 6 ingredients, set aside. In a large skillet or wok, stir fry chicken in oil for 5-6 minutes till juices run clear. Add vegetables & stir fry 3-4 minutes till crisp-tender. Stir in pineapple and soy sauce mix. Heat through.

Yields 6 servings.

Diabetic Exchange: 2 lean meat, 1 starch, 1 vegatable, 1/2 fat Without Rice, 1 serving: Calories: 232 Sodium: 877 mg Cholesterol: 44 mg Carbohydrate: 21 g Protein: 1 g Fat: 7 g Fiber: 1 g

Scallion, Tofu and Veggie Stir Fry
POINTS® Value |  6
Servings | 4

1 spray cooking spray
1 tsp. canola oil
1 lb. extra firm tofu, cut into 1" cubes
4 medium scallions, green and white parts, chopped
1 medium red bell pepper, seeded and diced
1 medium green bell pepper, seeded and diced
2 medium carrots, peeled and diced
1 cup cremini mushrooms, or button mushrooms, sliced
2 TB low sodium soy sauce
2 cups cooked brown rice, regular or instant, kept hot

Coat a large nonstick skillet or wok with cooking spray and set pan over
medium-high heat. Add oil
and tofu and stir-fry until tofu is browned on all sides, about 2 minutes.

Add scallions, peppers, carrots and mushrooms and stir-fry until vegetables
are tender and mushrooms
release juice, about 3 to 5 minutes. Add soy sauce and cook 1 minute more.

Serve tofu mixture over cooked rice.

Yields about 1-1/2 cups of tofu stir-fry and 1/2 cup of rice per serving.

Ginger and Scallion Stir-Fried Brown Rice
POINTS® Value |  6
Servings | 4   

2 tsp. olive oil
1/2 cup carrots, thinly sliced on diagonal
1/2 cup shiitake mushrooms, stems removed, thinly sliced
1 tsp. fresh ginger root, minced
1/2 cup snow peas, sliced in half lengthwise
1/2 cup frozen pr fresh green peas
4 cups cooked brown rice, freshly cooked or leftover
1 cup kale or collards or Swiss chard 
2 large eggs, well-beaten
2 TB low sodium soy sauce
1/3 cup scallions, sliced, or more for additional garnish

Heat oil in a large nonstick skillet over high heat until very hot but not
smoking; add carrots and then
mushrooms. Cook, stirring and shaking pan for 2 to 3 minutes. Add ginger and
snow peas and cook
for 30 seconds more; add peas and rice and stir to combine.

Next, add chopped greens; reduce heat to medium and cook, covered, about 2
minutes. Remove cover
and increase heat back to medium-high. Add beaten eggs, soy sauce and 1/4 cup
of scallions, stirring
to combine; cook 3 to 4 minutes more and garnish with remaining scallions.

Yields about 1-3/4 cups per serving.

Pepper Steak Stir Fry
POINTS® Value |  5
Servings | 4

3 TB soy sauce
1 medium oranges, squeezed for juice
1 tsp. dark brown sugar
2 tsp. cornstarch
2 medium sweet red bell peppers, deseeded and thinly sliced
2 TB vegetable oil
225 gm lean cooked beef rump roast, sliced into strips
225 gm broccoli, chopped into florets
1 cup scallions
1 tsp table salt
1 tsp black pepper, freshly ground
2 TB parsley, or fresh coriander (optional)

n a jug, mix together the soy sauce, orange juice, muscovado sugar and
cornflour. Set to one side.

Heat the stir-fry oil or vegetable oil in a wok or large frying pan. Add the
beef strips to the wok and
stir-fry for 3 - 4 minutes, then add all the vegetables and stir-fry for
another 4 - 5 minutes, until the
vegetables are tender, yet still bright and crunchy.

Stir the cornflour mixture to blend the ingredients, then add to the wok and
stir through. Cook, stirring
often, for about 1 �?2 minutes, until the sauce thickens.

Season to taste, then pile the stir-fry onto warmed plates and serve at once,
sprinkled with chopped fresh
coriander or parsley, if using.

Orange Beef Stir Fry
POINTS® Value |  7
Servings | 4   

1-1/4 cups fat-free chicken broth, reduced-sodium
3 TB low-sodium soy sauce
1 tsp. Splenda 
1/2 tsp. orange extract, optional
1 spray cooking spray
2 TB orange zest, freshly grated, or 1/4 cup fresh julienned orange peel
1/4 cup fresh ginger root, peeled, julienned
2 medium garlic cloves, slivered
1/4 tsp red pepper flakes, crushed
1 lb. lean sirloin beef, boneless, trimmed, sliced against grain into 1/8"
thick strips
4 cups sugar snap peas
1 TB raw arrowroot, dissolved in 1 TB of water

Whisk broth, soy sauce, Splenda and orange extract together in a small bowl;
set aside.

Coat a large nonstick wok (or skillet) with cooking spray and set over
medium-high heat. Add orange
peel, ginger and garlic; stir-fry until softened and aromatic, about 2
minutes. Add red pepper flakes and
stir-fry 20 seconds.

Add beef; stir-fry until lightly browned, about 2 minutes. Add sugar snap
peas and continue stir-frying until
crisp-tender, about 2 minutes.

Pour in broth mixture and bring to a simmer. Cover wok (or skillet) and cook
1 minute more.

Stir in arrowroot mixture; cook just until thickened, less than 10 seconds.
The moment sauce thickens,
remove pan from heat and serve at once.

Yields about 1-1/2 cups per serving.

Spicy Pork Stir-Fry

 

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 jalapeño pepper, seeded, deveined and finely chopped

2 teaspoons grated peeled gingerroot

2 garlic cloves, minced

4 teaspoons soy sauce

1 teaspoon Asian sesame oil

1/4 cup chopped cilantro

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 to 2 minutes. With a slotted spoon, transfer to a plate.

Add the bell pepper; stir-fry 2 to 3 minutes. Add the scallions; stir-fry 30 seconds, then add the pineapple and stir-fry 30 seconds longer. Add the tomato, jalapeño, gingerroot, garlic, soy sauce and sesame oil. Return the pork to the wok and stir-fry 1 to 2 minutes longer. Serve, sprinkled with the cilantro.

Peachy-Pork Stirfry

 

1 lb. lean boneless pork loin

Orange Beef Stir-Fry

1 1/4 c. fat-free chicken broth, reduced-sodium
3 T. low-sodium soy sauce
1 t. SPLENDA No Calorie Sweetener
1/2 t. orange extract, optional
1 spray cooking spray
2 T. orange zest, freshly grated, or 1/4 cup fresh julienned orange peel
1/4 c. ginger root, fresh, peeled, julienned
2 medium garlic cloves, slivered
1/4 t. red pepper flakes, crushed
1 lb. lean sirloin beef, boneless, trimmed, sliced against grain into 1/8-inch-thick strips
4 c. sugar snap peas
1 T. arrowroot powder, dissolved in 1 T. of water

Whisk broth, soy sauce, Splenda and orange extract together in a small bowl; set aside.

Coat a large nonstick wok (or skillet) with cooking spray and set over medium-high heat. Add orange peel, ginger and garlic; stir-fry until softened and aromatic, about 2 minutes. Add red pepper flakes and stir-fry 20 seconds. Add beef; stir-fry until lightly browned, about 2 minutes. Add sugar snap peas and continue stir-frying until crisp-tender, about 2 minutes.

Pour in broth mixture and bring to a simmer. Cover wok (or skillet) and cook 1 minute more.

Stir in arrowroot mixture; cook just until thickened, less than 10 seconds. The moment sauce thickens, remove pan from heat and serve at once.

Yields about 1 1/2 cups per serving.

Notes
To 'julienne' means to cut into thin matchsticks. To julienne orange peel, press the peeled rind sections as flat as you can on a cutting board and slice them into long matchsticks. To julienne fresh ginger, cut the peeled stalk into thin, even slices and then cut each of these into matchsticks. If you like your food spicy, add 1 teaspoon of Chinese red chili paste to the recipe before serving.

7 WW PPS