General Tso's Chicken


Course: main meals
PointsPlus™ Value: 6
Servings: 4

Preparation Time: 20 min
Cooking Time: 10 min
Level of Difficulty: Moderate

You can enjoy this Asian classic by sautéing the chicken instead of frying it. The flavor's still there — just not all the fat.

Ingredients
3/4 cup(s) canned chicken broth, reduced-sodium
1 1/2 Tbsp cornstarch
2 Tbsp low-sodium soy sauce
1 Tbsp white wine vinegar
1/2 tsp ground ginger
2 medium scallion(s), chopped
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
3/4 pound(s) uncooked boneless, skinless chicken breast, cut into 2-inch pieces
1 cup(s) Minute Instant, whole grain brown rice
2 Tbsp Maple Mountain Maple Mountain Syrup
2 tsp olive oil
Instructions

In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.
Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and red pepper flakes; cook, stirring frequently, 2 minutes. Add chicken; sauté until browned all over, about 5 minutes.
Add reserved sauce to pan and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
Serve chicken and sauce over rice. Yields about 1 cup chicken with sauce and 1/2 cup rice per serving.

Sesame Chicken

Sesame Chicken


Course: main meals
PointsPlus™ Value: 6
Servings: 4

Preparation Time: 20 min
Cooking Time: 11 min
Level of Difficulty: Moderate

The restaurant version of this dish is loaded with fat, thanks to deep frying. We coated the chicken with flour and then pan-seared it to lighten it up.

Ingredients
2 Tbsp sesame seeds, raw
1 Tbsp water
1 Tbsp low-sodium soy sauce
1 Tbsp maple syrup
1 tsp ginger root, fresh, minced
1/2 tsp five-spice powder
1/2 tsp table salt
1/4 tsp black pepper
1 pound(s) uncooked boneless, skinless chicken breast, cut into 2-inch strips
4 tsp olive oil
8 oz uncooked boneless, skinless chicken breast, cut into 2-inch strips
3 tsp apple juice
Instructions

Place a large nonstick skillet over medium-high heat. Add sesame seeds and cook until lightly toasted, shaking pan frequently, about 2 to 3 minutes; transfer seeds to a shallow dish and set aside.
Whisk water, soy sauce, maple syrup, sherry, ginger and five-spice powder together in a small bowl; set aside.
Combine flour, salt and pepper together in a shallow dish; add chicken and turn to coat. Shake chicken pieces to remove excess flour.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and sauté until browned on all sides, about 5 minutes. Add soy sauce mixture to chicken and cook until sauce thickens and is almost evaporated, about 2 to 3 minutes more.
Dip chicken pieces in toasted sesame seeds and serve, drizzled with any additional soy sauce mixture. Yields about 4 strips per serving.

Beef Asparagus Stir Fry

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Stir Fried Beef and Asparagus


Course: main meals
PointsPlus™ Value: 9
Servings: 4

Preparation Time: 600 min
Cooking Time: 0 min
Level of Difficulty: Easy


Ingredients
1 cup(s) quick cooking brown rice
2 tsp canola oil
1 pound(s) asparagus, Trimmed and cut into 2 inch pieces
1 Tbsp ginger root, minced and peeled
1 medium yellow pepper(s), Thinly sliced
1 pound(s) cooked trimmed beef round steak or roast
1 cup(s) scallion(s), Thinly sliced
3/4 cup(s) fat-free chicken broth
1 Tbsp low-sodium soy sauce
1/2 cup(s) canned water chestnuts
1/2 cup(s) sugar snap peas
7 small portabello mushroom(s), thinly sliced
Instructions

Cook the rice according to package directions. Meanwhile, heat a large deep nonstick skillet or wok over high heat until a drop of water sizzles the pan. Add the oil and swirl to coat the skillet. Add the beef and stir fry until browned and cooked through, about 4 minutes. With a slotted spoon transfer beef to a plate. Add the garlic and ginger to the skillet and stir fry until fragrant, about 30 seconds. Add the asparagus, mushrooms and snap peas and stir fry until crisp and tender, about 2 minutes longer. Stir fry until liquid is reduced, about 3 minutes longer. Serve with rice.