Stir-Fry: Quick, Easy, and Healthy Recipes (cont.)

Yield: 2 servings

Per serving: 230 calories, 18 g protein, 12 g carbohydrate, 12 g fat, 2.7 g saturated fat, 5.5 g monounsaturated fat, 2.4 g polyunsaturated, 318 mg cholesterol, 4 g fiber, 283 mg sodium. Calories from fat: 49%.

Coconut Fried Rice

WebMD Weight Loss Clinic members: Journal as 1 "frozen dinner light, pasta or rice dish" + 1 egg alone without added fat OR 1 cup "starchy foods and legumes with fat"

You can boost the yellow color of the brown rice by cooking the rice in low-sodium chicken broth (made with yellow broth powder and water) instead of water. If you want to add some heat, add a tablespoon (or to taste) of chopped red chilies along with the tomato.

2 large eggs (use higher omega-3 fatty acid eggs if available)
1/4 cup egg substitute
Canola cooking spray
1 tablespoon canola oil
1 sweet or yellow onion, finely chopped
2 to 3 teaspoons minced garlic (depending on your preference)
1/2 teaspoon salt (optional)
1/2 teaspoon black pepper
2 tablespoons catsup
1 cup finely diced tomato
1/4 cup low-fat milk (or substitute whole milk or fat-free half-and-half)
A pinch or two of saffron (available in small jars in the spice section of your market)
A pinch or two of curry powder
1/4 teaspoon coconut extract
4 cups cooked brown rice (use a rice cooker, or cook on the stove)
8 ounces or more frozen, cooked, shelled and deveined shrimp, thawed; diced tofu; or cooked and shredded or diced chicken, beef, or pork (optional)
1/2 cup chopped green onions
1/4 cup chopped fresh cilantro leaves
  • Add eggs and egg substitute to medium bowl and beat with fork until well blended. Coat a large, nonstick wok or frying pan with canola cooking spray and start heating over medium-high heat. Pour in the egg mixture and either scramble or cook like an omelet (your choice). Set cooked eggs aside. If you made an omelet, cut into shreds before setting aside.
  • To the same wok or frying pan, add canola oil and heat over medium-high heat. Add onions and garlic and stir-fry until golden (a few minutes). Add salt (if desired), pepper, catsup, and diced tomato, and continue to stir-fry for a minute or two. Meanwhile, add the milk, saffron, curry, and coconut extract to a 1-cup measure and stir to blend.
  • Add the brown rice, shrimp, and coconut milk mixture to the wok with the onion mixture and continue to stir-fry for a couple more minutes. Stir in the cooked egg pieces or strips.
  • Arrange each serving of rice in a bowl and garnish with green onions and cilantro.

Yield: 4 servings (about 1 1/4 cups each)

Per serving (without shrimp): 350 calories, 12 g protein, 59 g carbohydrate, 8 g fat, 1.5 g saturated fat, 3.9 g monounsaturated fat, 2.2 g polyunsaturated fat, 107 mg cholesterol, 6 g fiber, 181 mg sodium. Calories from fat: 21%.

Orange Mango Chicken

WebMD Weight Loss Clinic members: Journal as 1 cup hearty stew, chili, bean soup + 1 portion fresh fruit OR 1 serving lean meat with 1 tsp fat maximum + 1 portion fresh fruit

Marinade:
2 teaspoons less-sodium soy sauce
1 teaspoon cornstarch
1 pound boneless, skinless chicken breast, cut into 1-inch cubes (about 3 or 4 half breasts)

Sauce:
1/3 cup fresh orange juice
2 tablespoons Chinese rice wine (or substitute vodka)
1 tablespoon bottled hoisin sauce
2 teaspoons sugar
2 teaspoons bottled chili sauce (the tomato-based type, like from Heinz)
3/4 teaspoon minced garlic
2 teaspoons canola oil
2 teaspoons cornstarch, dissolved in 1 tablespoon water
3 green onions cut into thin, diagonal slices (the white and half of the green)
1 mango, cut into bite-sized pieces (about 1 cup)
3 tablespoon roasted, toasted or flavored almonds (whole, sliced or slivered)
  • Add soy sauce and 1 teaspoon cornstarch to medium bowl and stir to blend. Add chicken pieces and stir to coat with the marinade. Set aside for about 10 minutes.
  • To make the sauce, add orange juice, rice wine, or vodka, hoisin sauce, sugar, chili sauce, and garlic to a 2-cup measure. Stir to blend and dissolve the sugar.
  • Start heating your large, nonstick frying pan or wok over high heat. Once it's hot, add oil and swirl pan to coat the bottom well. Add the chicken and marinade mixture and stir-fry until chicken is cooked through (about 4 minutes). Add orange juice sauce and bring the mixture to a gentle boil. Stir in the cornstarch mixture, green onions, and mango. Stir-fry, stirring constantly, until the sauce thickens (about 20 seconds).
  • Serve over cooked brown rice. Sprinkle the top of each serving with some toasted or flavored almonds as desired.

Yield: 3 entree servings

Per serving: 284 calories, 36 g protein, 21.5 g carbohydrate, 5.5 g fat, 0.8 g saturated fat, 2.3 g monounsaturated fat, 1.4 g polyunsaturated fat, 88 mg cholesterol, 2 g fiber, 347 mg sodium. Calories from fat: 17%

Published August 11, 2006.


Recipes provided by Elaine Magee; © 2006 Elaine Magee

Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.

SOURCES: Herbst, S. The Food Lover's Companion, 2nd edition. Martin Yan, author, Martin Yan Quick & Easy.

©2006 WebMD Inc. All rights reserved.



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