Chinese Recipe of Beef Fried Rice Recipe

Ingredients:

2 Tbs. soy sauce

1/2 tsp. sugar

1 Tbs. vegetable oil

2 eggs, well beaten

1/2 lb. ground beef

1 medium carrot, finely chopped

1 celery rib, finely chopped

1 scallion, chopped

1 tsp. fresh ginger, minced

1 clove garlic, minced

2 cups cooked rice, cold

Directions:

Combine soy sauce, sugar, salt, and pepper to taste in a small bowl and set aside. Heat oil in a heavy nonstick skillet over medium-high heat. Cook eggs for about 45 seconds, stirring constantly, until eggs are just set. Transfer eggs to a bowl and set aside. Add ground beef and the next 3 ingredients to the same pan over medium heat. Sauté for about 3 minutes, stirring often to break up meat, until browned. Stir in ginger and garlic and cook for 1 minute. Discard excess fat. Increase heat to high and add rice. Stir-fry for about 1 minute, until heated through. Stir in soy sauce mixture and eggs and stir-fry 30 seconds longer.

Per serving:

calories 338, fat 15.7g, 43% calories from fat, cholesterol 133mg, protein 16.8g, carbohydrates 31.0g, fiber 1.6g, sugar 2.5g, sodium 547mg, diet points 8.3.

Classic Chinese Chicken Teriyaki

1/4 cup lite soy sauce

3 tbsp prepared spicy brown mustard

1 tbsp firmly packed brown sugar

1/2 tsp ground ginger

1 tbsp sesame seeds

1 sliced thin medium onion

1 cut in half garlic clove

2 tbsp vegetable oil

4 skinned boned chicken breast halves, each about 4 oz

1 spinach and pepper saute

Directions:

In a medium bowl, whisk together soy sauce, mustard, sugar, and ginger;

set aside.

In a large, nonstick skillet, over high heat, toast sesame seeds until golden brown, about 4 minutes; remove from pan and set aside.

In the same skillet, saute onion and garlic in oil until soft, about 5 minutes, if desired, discard garlic clove halves. Add chicken and soy sauce mixture to skillet. Cover and simmer, turning the chicken over once until chicken is cooked through.

Meanwhile, prepare spinach and pepper saute. To serve, place chicken on a platter, pour sauce and vegetables over chicken and sprinkle with sesame seeds. Place sauteed mixture on the platter. Garnish with scallion fan.

Be it a healthy chicken salad or any other chicken recipe, choosing the right chicken for your dish is very important. If you opt for the cheap battery-reared chicken, you will get a greasy and stringy dish with a flat taste. These chickens are fed on a high-calorie diet that gives them a lot of fat but no muscle. On the other hand, choosing an organic chicken will give you firm and full-flavored meat. Organic birds are raised on a better diet and roam free under better and more humane conditions. This chicken will cost more but will give you better taste and quality.

To further decrease fat, you can trim off some areas, especially on the thighs, and enjoy a healthier meal. You should never leave raw chicken at room temperature. To prevent contamination, always wash chicken with cold water. Store it in the coldest part of the refrigerator and use it within two days. Similarly, the cooked chicken shouldn’t be left out for more than two hours. Frozen chicken can easily sit in your freezer for one year without any harm.

A little creativity in your kitchen can whip up new low-fat and healthy chicken recipes for your entire family. If you cannot find a particular ingredient, try replacing it with some substitute and see the all-new dish prepared exclusively by you. While preparing food, follow basic safety rules and avoid accidents in your kitchen. This will ensure you safely prepare tasty meals for everyday consumption focused on a healthy and long life.

That’s one reason food such as certified Wild American Shrimp has become popular. They are caught fresh in their natural environment from the South Atlantic and Gulf of Mexico-and they are a health-conscious choice for consumers. A typical 4-ounce portion has just 112 calories when served steamed, boiled, grilled, or baked and provides 23 grams of protein-47 percent of the daily value for protein.

Monica Pope, owner, and chef of the Houston restaurant T’afia has built an entire menu around fresh, regional fare. She recommends that consumers ask for certified Wild American Shrimp and purchases local ingredients at their grocery store, favorite restaurant, or seafood counter. Not all shrimp are created equal-wild-caught shrimp has a distinctive flavor. Most shrimp sold in American stores are pond-raised imported, so be sure to ask for Wild American Shrimp caught by fishermen.

“You’re not only choosing the best-tasting seafood possible, but you’re also helping to support an entire industry and way of life,” says Pope. Try these recipes:

Turmeric Shrimp With Hip Hummous

Turmeric Shrimp

1 lb Wild American Shrimp, cleaned

21/2 cloves garlic

2/3 teaspoon salt

1 small bay leaf

1/3 tablespoon fresh-squeezed lime juice

21/2 cups water

2/3 teaspoon turmeric

3 tablespoons lime juice

pinch turmeric

1/3 tablespoon red chili powder

3 tablespoons cilantro, chopped

Place the peeled garlic cloves in a food processor with salt and mince. Toss with the shrimp and set aside for 15 minutes. In a saucepan, bring the water to a boil with the bay leaf, 1/3 tablespoon lime juice, and 2/3 teaspoon turmeric. When the water is boiling, add the shrimp, stirring, and cook just until opaque, about 2-3 minutes at most. Do not overcook! Drain.

Immediately spread the shrimp onto a large baking sheet to cool, as they will continue to cook. Mix the additional lime juice, red chili powder, and additional turmeric and pour over the warm shrimp. Toss until well-combined. Add the chopped cilantro leaves to the cooled shrimp.

Hip Hummous

1/2 bag chickpeas

11/2 bulbs roasted garlic

1/8 cup fresh-squeezed lemon juice 

cup tahini

1 preserved lemon

2 avocados, ripe, remove pits & scoop out the flesh

1 tablespoon curry powder

salt & pepper to taste

Place chickpeas in salted boiling water and cook until soft, about one hour. Drain in a colander and then puree in a food processor with the rest of the ingredients. Taste for seasoning.

NOTE: To make your own quickly preserved lemons: Lightly score 4 lemons all the way around (do not cut through to the flesh) and then boil in 1 cup water, 1 cup fresh lemon juice, 2 bay leaves, 1/2 tablespoon whole black peppercorns, and 1/4 cup kosher salt until lemons are soft, approx. 30 minutes.

To assemble:

Mound the Hip Hummous in the middle of the plate and surround with the Turmeric Shrimp.

One starting point: canned Bartlett pears. Although enjoyable right out of the can, with a little imagination they can easily be added to the main course. For example, try them in a simple salsa served alongside mild grilled halibut for a delectable, light taste with a little kick. Not only a winning union on the palate, but the recipe is also healthy one-canned pears contain no fat or cholesterol and are a good source of potassium and fiber. Halibut is an excellent source of protein and omega-3 fatty acids.

Grilled Halibut with Sweet and Spicy Pear Salsa

Makes 6 servings

2 cans (15 oz. each) Bartlett pear halves, drained

1/2 cup mango chutney

2 tablespoons chopped fresh parsley

2 tablespoons thinly sliced green onions

2 tablespoons sliced radishes

1/4 teaspoon ground cumin

Red cayenne pepper, to taste

6 halibut steaks, 6 to 8 ounces each

2 tablespoons olive oil

2 tablespoons lemon pepper

Set aside 6 pear halves. Dice remaining pear halves. In a small bowl, mix diced pears with chutney, parsley, green onions, radishes, cumin, and cayenne pepper; set aside. Brush halibut steaks on both sides with olive oil. Sprinkle with lemon pepper. Grill or pan-fry halibut, cooking 3 to 5 minutes on each side or until fish just flakes when tested with a fork. To serve, place halibut on the serving plate. Arrange pear half next to fish. Top with pear chutney mixture.

Nutritional Information (per serving): Calories 371, Protein 36g, Carbohydrate 38g, Fiber 4g, Fat 9g, Sodium 494mg, Cholesterol 55mg.

“People often do not know what to cook during Lent, so they turn to ‘tried-and-true’ favorites such as veggie sandwiches, pasta, and salads,” said Culinary Expert Lena Cutler.

“Shelf-stable seafood is very affordable and easy to substitute in your favorite meat-based dishes,” said Cutler.

“Canned and pouched seafood are available in many varieties, including tuna, salmon, crab, shrimp, clams, and oysters,” said Cutler. “You can use tuna or salmon instead of beef for burgers, tacos, stir-fry, and more.”

Shelf-stable seafood also has many health benefits.

“In addition to being convenient, shelf-stable seafood is low in fat and calories,” said Registered Dietician Sharon McNerney. “Albacore tuna and salmon are major sources of protein and heart-healthy omega-3 fatty acids.”

The American Heart Association’s dietary guidelines recommend eating at least two servings of fish per week because omega-3 has been proven to help reduce the chance of getting heart disease.

Here’s a delightful stir-fry to get your creative cooking juices flowing:

Teriyaki Cashew Tuna

Ingredients:

1/3 cup teriyaki sauce or stir-fry sauce

2 (6-oz.) cans drained Chicken of the Sea® Solid White Albacore Tuna in Spring Water

1 Tablespoon vegetable oil

1/2 teaspoon minced fresh garlic

1/2 cup green onion, cut into 1/2-inch pieces

1/2 cup each: sliced celery and sliced red bell peppers

1 (10-oz.) package of frozen pea pods, thawed

1 (6-oz.) can sliced water chestnuts, drained

1/2 cup cashews

Hot cooked rice

Directions:

In a medium bowl, gently combine the sauce with Chicken of the Sea® in Albacore Tuna; set aside. In a large skillet, heat oil until hot; sauté garlic. Add onion, celery, peppers, pea pods, cashews, and water chestnuts; cook until celery is crisp and tender. Add tuna mixture and continue cooking until hot. Serve over hot cooked rice. Makes 4 servings.

Preparation Time: 20 minutes