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
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 fruitMarinade:
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)
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)
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
©2006 WebMD Inc. All rights reserved.
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