Thursday, September 15, 2011

Lighten Up!!

Tips from Weight Watchers

Reduce Frying. Many Asian favorites are fried, especially appetizers. Instead, try using egg whites for a batter, cornmeal for breading, and baking as your cooking method for a much healthier version.

Switch up the Sauces 
To achieve the thick consistency of many Asian sauces, use corn starch or arrowroot as thickeners. To add sweetness, a touch of maple syrup, sherry or honey will do the trick. And to get the taste of authentic, high-cal sauces like peanut or coconut-curry, you can use reduced-fat peanut butter and light coconut milk.

Use your noodle 
Many Asian dishes, from soup to lo mein, contain noodles. Some types to explore are: soba noodles, made with buckwheat flour, udon noodles, which are similar to spaghetti, and cellophane noodles, made from mung bean starch. If your grocery store is more on the basic side, whole wheat spaghetti or linguini makes a tasty substitute.

Simmer down 
Simmering meat in a sauce such as black bean or teriyaki can add loads of flavor and moisture. And by doing so you won't need to use as much oil to give the dish great flavor..

Go whole grain 
Use brown rice and whole wheat pasta when possible – they're a lot more nutritious and filling. And their nutty, hearty flavors pair well with sauces, vegetables and condiments.

Don't go nuts 
Cashews and peanuts add great authenticity – as a garnish. A few crushed nuts sprinkled on the top of a dish can go a long way.

Sidestep sodium 
Cut back on sodium wherever you can by using low-sodium broth and soy sauce.

Weight Watchers Vegetable Tempura Recipe

1/2 cup(s) cornstarch

1/2 tsp table salt

1/8 tsp cayenne pepper

2 medium zucchini, cut into 2-inch long, 1-inch wide sticks

2 medium summer squash, yellow, cut into 2-inch long, 1-inch wide sticks

1 1/2 medium raw eggplant, or 2 small, peeled and cut into 2-inch long, 1-inch wide sticks

4 1/2 oz baby carrots, about 1 cup

1 spray(s) olive oil cooking spray


Preheat oven to 400°F. Coat a large baking sheet with olive oil cooking spray.

In a shallow dish, combine cornstarch, salt and cayenne. Mix well. Dip vegetables in cornstarch mixture and turn to coat.

Transfer vegetables to prepared baking sheet and spray with cooking spray. Bake until golden brown and tender, 45 minutes. Yields about 1 1/2 cups per serving.

Weight Watchers Chinese Pineapple Chicken with Black Bean Sauce

1 spray(s) cooking spray

4 medium scallion(s), chopped (green and white parts)

1 Tbsp ginger root, fresh, chopped

2 clove(s) (medium) garlic clove(s), minced

1 pound(s) uncooked boneless skinless chicken breast, cut into 1-inch cubes

20 oz canned pineapple, packed in juice, use tidbits

1/4 cup(s) black bean sauce

2 cup(s) cooked brown rice, kept warm (regular or instant)


Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add scallions, ginger and garlic; cook until soft, about 3 minutes. Add chicken and cook until lightly browned on all sides, stirring often, about 5 minutes.

Add pineapple (with its juice) and black bean sauce to skillet; bring to a simmer. Simmer until chicken is cooked through, about 5 minutes more.

Divide rice among 4 shallow bowls and spoon chicken mixture over top. Yields about 1 cup of chicken and 1/2 cup of rice per serving.

Weight Watchers Shanghai Chicken and Noodles


2 Tbsp rice wine vinegar

1 pound(s) uncooked boneless skinless chicken breast, cut into 1/4-inch-thick strips

1 cup(s) bok choy, shredded

1/2 cup(s) carrot(s), shredded

1 cup(s) snow peas, sliced

1/2 cup(s) cabbage, all varieties, shredded

1 cup(s) shiitake mushroom(s), sliced

1/2 cup(s) hoisin sauce

8 oz uncooked linguini, cooked and kept hot


Coat a wok or large nonstick skillet with cooking spray. Add rice-wine vinegar; heat over medium-high heat, about 1 minute. Add chicken; stir-fry until brown, about 5 minutes. Add vegetables; stir-fry until crisp-tender and chicken is no longer pink in center, about 3 minutes. Note: You can use a 12 ounce bag of fresh stir-fry vegetables instead of the bok choy, carrots, snow peas and cabbage.

Stir hoisin sauce into chicken mixture. Heat to boiling, stirring constantly, about 3 minutes. Boil and stir 1 minute. Add linguini; toss until well-coated and heated through, about 2 minutes. Yields about 1 cup pasta and 1/2 cup sauce per serving.

If this is too sweet for you, use ¼ hoisin sauce and ¼ cup soy. If you want more spice, add a dash of red pepper flakes.

No comments:

Post a Comment