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Spicy Orange Beef
Prep Time: 10 minutes
Cook Time: 20 minutes
Yield: 4 Servings
Cost per Serving: $3.87
- 1/3 cup cornstarch
- 1/2 teaspoon kosher salt
- 1 1/4 pounds beef steak, thinly sliced across the grain and cut into 2-by-1/3-inch strips
- 6 tablespoons vegetable oil
- 1 tablespoon sesame oil
- 1 clove garlic, minced
- 1 1/2 teaspoons minced fresh ginger, optional
- 7 small dried red chiles or
- 1/2 teaspoon chili powder
- 1/2 cup orange juice
- 2 tablespoons orange marmalade
- 1 tablespoon soy sauce
- 1 tablespoon rice wine vinegar
- 4 cups cooked white rice, for serving
In a large bowl, whisk together cornstarch and salt. Add beef; toss to coat. Shake off any excess.
In a large skillet, heat 3 Tbsp. oil over medium-high heat. Add half of beef and fry until browned on all sides, about 5 minutes. Using a slotted spoon, transfer beef to a colander. Wipe any browned bits from skillet, and repeat using remaining 3 Tbsp. vegetable oil and second batch of beef. Wipe out skillet.
Add sesame oil, garlic and ginger (if using) to skillet and cook for 1 minute over medium heat. Stir in chiles, orange juice, marmalade, soy sauce and vinegar and cook over medium-high heat until slightly syrupy, about 4 minutes. Reduce heat to medium and stir in beef to coat with orange sauce. Heat through, 2 minutes.
Serve beef and sauce over rice.
- 30g (sat 5g)
Sweet and Sour Shrimp
This Chinese favorite can be on your table in a flash using traditional sweet-and-sour ingredients. Add crunch, not fat, by coating shrimp and tofu with cornstarch, and then pan-fry.
Yield: 4 servings (serving size: 1 cup shrimp and 1/2 cup rice)
- 1 (3 1/2-ounce) bag boil-in-bag rice
- 8 ounces firm light tofu
- 2 tablespoons cornstarch, divided
- 8 ounces peeled large shrimp
- 1/4 cup fat-free, less-sodium chicken broth
- 1/4 cup low-sodium soy sauce
- 2 tablespoons sugar
- 3 tablespoons rice vinegar
- 1 tablespoon chile paste with garlic
- 2 teaspoons dark sesame oil
- 2 teaspoons canola oil
- 1 cup prechopped onion
- 1/2 cup prechopped green bell pepper
- 1 tablespoon ground fresh ginger
- 1 (8-ounce) can pineapple chunks in juice, drained
1. Cook rice according to package directions, omitting salt and fat; set aside.
2. Place tofu between paper towels until barely moist; cut into 1/2-inch cubes. Combine tofu, 1 tablespoon cornstarch, and shrimp. Combine remaining cornstarch, broth, and next 4 ingredients (through chile paste); set aside.
3. Heat sesame oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; sauté 3 minutes. Place shrimp mixture in a bowl. Heat canola oil in pan over medium-high heat. Add onion, bell pepper, ginger, and pineapple to pan; sauté 2 minutes. Add shrimp mixture; cook 1 minute. Add broth mixture to pan; cook 1 minute. Serve over rice.
- 318 (19% from fat)
- 6.8g (sat 1g,mono 2.7g,poly 1.3g)
Yield: Makes 4 servings
- 1/4 cup vegetable oil, divided
- 2 large eggs
- 1 cup diced cooked ham
- 1/2 large red bell pepper, diced
- 1/2 large sweet onion, diced
- 1/2 cup frozen sweet green peas, thawed
- 3 cups cooked rice
- 1/4 cup soy sauce
- 1 teaspoon chili-garlic sauce
- 4 green onions, sliced
Heat 1 tablespoon oil in a skillet or wok at medium-high heat 2 minutes. Add eggs; cook 1 minute on each side. Remove from skillet; chop and set aside.
Heat remaining 3 tablespoons oil in skillet or wok; add ham, and stir-fry 1 to 2 minutes or until golden. Add bell pepper and onion; stir-fry 5 minutes. Add peas and next 3 ingredients; stir-fry 3 to 4 minutes or until thoroughly heated.
Stir in reserved egg, and sprinkle with green onions.
Baked Egg Rolls
These low-fat appetizer egg rolls have ground turkey instead of ground pork and are baked not fried.
Yield: 14 servings (serving size: 1 roll and about 1 tablespoon sauce)
- Egg rolls:
- 2/3 cup coarsely chopped celery
- 2/3 cup coarsely chopped carrot
- 2 cups shredded cabbage
- 1/2 teaspoon vegetable oil
- 2/3 cup chopped onion
- 1/2 teaspoon minced peeled fresh ginger
- 1 garlic clove, minced
- 1/2 pound ground turkey breast
- 1 1/2 tablespoons low-sodium soy sauce
- 1/4 teaspoon black pepper
- 14 egg roll wrappers
- 1 large egg white
- Cooking spray
- 3/4 cup low-sodium soy sauce
- 6 tablespoons rice vinegar
- 2 tablespoons dark sesame oil
- 1 tablespoon minced peeled fresh ginger
- 1/3 cup thinly sliced green onions (optional)
Preheat oven to 425°.
Combine celery and carrot in food processor, and pulse 10 times or until finely chopped.
Combine celery mixture and cabbage in a medium bowl. Cover with plastic wrap; vent. Microwave at high 5 minutes; drain.
Heat vegetable oil in a large nonstick skillet over medium-high heat. Add onion, 1/2 teaspoon ginger, and garlic; sauté 2 minutes. Add turkey; cook 5 minutes. Remove from heat; stir in cabbage mixture, 1 1/2 tablespoons soy sauce, and pepper. Cover and chill 15 minutes.
Place 1 egg roll wrapper at a time onto work surface with 1 corner pointing toward you (wrapper should look like a diamond). Trim 1 inch off right and left corners of wrapper. Spoon 3 tablespoons turkey filling into center of wrapper. Fold lower corner of egg roll wrapper over filling. Fold in trimmed corners. Moisten top corner of wrapper with egg white; roll up jelly-roll fashion. Repeat procedure with remaining wrappers, turkey filling, and egg white.
Lightly coat egg rolls with cooking spray, and place, seam side down, on a baking sheet coated with cooking spray. Bake at 425° for 18 minutes or until golden brown.
To prepare sauce, combine 3/4 cup soy sauce, vinegar, sesame oil, and 1 tablespoon ginger; serve with egg rolls. Garnish with green onions, if desired.
- 79 (29% from fat)
- 2.5g (sat 0.4g,mono 0.9g,poly 1.1g)