Wednesday, August 6, 2008

WW Friendly Chinese

Chrissie requested some tips for some making WW-friendly chinese food. Well, Chrissie, you are in luck! Check out the WW cookbook titled Take Out Tonight. I bought this book a few years ago, and it's really great. It has chapters devoted to: Deli Specials, Chinese Classics, Greek Diner Delights, Mexican, Sushi, Italian, Thai, and Indian food. My faves are the chinese, mexican, and italian chapters! Yum!

Here's a chinese classic that's not only easy as pie, but low in points!

Beef & Broccoli
4 servings/4 points each

3/4 lb. beef round cut into small strips
2 tbsp cornstarch (flour works too!)
1/2 c. low sodium beef broth
2 tbsp oyster sauce (I skip this)
2 tbsp honey (yeah, I skip this too)
2 tbsp reduced-sodium soy sauce
1 lb. broccoli, cut into florets (about 4 cups)
2 tsp canola oil
1 tbsp minced ginger (I don't miss this either)
3 cloves minced garlic

1. Combine beef w/1 tbsp cornstarch & toss well to coat. Set aside. Combine the rest of the cornstarch, broth, oyster sauce, honey, and soy sauce in a small bowl & set aside.
2. Bring a large pot of water to a boil & add broccolie. Cook until crisp-tender (3-4 min) and drain.
3. Heat nonstick wok or large skillet over med/high heat until a drop of water sizzles. Swirl in the oil, then add beef. Stir-fry until just cooked through (3-4 min) then transfer to a plate.
4. Add ginger & garlic to the pan and stir-fry until frgrant (about 20 sec) then add the broth mixture and cook, stirring constantly until mixture boils & thickens (about 1 min). Add beef & broccoli & cook until heated through (1 min).

And there you have it! Not too difficult! Eat this on its own, or serve over rice for additional points. Try this with chicken, shrimp, additional veggies... basically this is a pretty versatile, basic recipe! I find that broth, soy sauce, flour/cornstarch, and garlic is a good enough sauce for me, but if you like the blend of other flavors, by all means, include those!

What are some of your favorite chinese-inspired healthy meals?!


Kathy said...

There's a complexity to Chinese vlavors...salt, sweet, sour, the heat of red pepper flakes...that's probably why the honey was in there.

I love most Chinese dishes but my favorite is probably General Tso's the heat!

Twix said...

Thanks Teale! I wish I could say I like chinese food but I don't. Nobody around here will eat it but my mom will. I'm going to forward this recipe on to her. She loves chinese food!

My husband is a meat and potato guy. So I have been eating that way for about the last 14 years. Lol, look where that has gotten me. :D

Chrissie said...

Awesome thanks for posting this. I am going to try it this weekend. I am going to search online for that cook book too!