Shrimp with Lobster Sauce

Ta - da! Thank you all for your kind patience while you waited for me to find the time to post this unbelievable recipe. Keep in mind, this is not a particularly low carb recipe and I have added a few ingredient substitutions for you if you choose. There is also no nutrition information included with this recipe as it is not one of my particularly healthy specialties, but rather just something really great that I had served for a special friend at dinner one night. I hope you enjoy.

Shrimp with Lobster Sauce

Ingredients:

12 ounces shrimp, cleaned and deveined

1 Tbsp. Chinese wine or dry sherry

1 tsp. cornstarch

3 Tbsp. canola or vegetable oil for frying

1 green onion, chopped

Lobster Sauce:

1/4 lb. ground pork

2 tsp. sauce, substitute reduced sodium soy sauce

white pepper to taste

1 tsp. cornstarch

1 garlic clove, minced

1 Tbsp. fermented black beans, optional

2 green onions, cut on diagonal about 1" long

1 Tbsp. soy sauce, or substitute reduced sodium soy sauce

1 Tbsp. dry sherry

1 tsp. sugar, or substitute Splenda

3/4 cup reduced sodium chicken stock

1 Tbsp. cornstarch

2 Tbsp. water

2 eggs, beaten

2 Tbsp. canola or vegetable oil for frying

Combine the pork, soy sauce, white pepper and cornstarch in a small bowl and marinate for about 15 minutes. While the pork is marinating mince the garlic and fermented black bean paste together. In a separate bowl or measuring cup combine the soy sauce, dry sherry, sugar and chicken stock and set aside. Mix the cornstarch and water in a small bowl, set that aside also. Beat the eggs and set aside. The key is to have everything at the ready before you begin cooking as this dish cooks very quickly.

Marinate the shrimp with listed ingredients for about 15 minutes.

Heat the oil in a wok or saute pan on medium high heat and stir fry the green onion about 30 seconds. Add the shrimp and stir fry until the shrimp are pink, translucent and slightly curled. Do not overcook. Set aside and clean pan with paper towel.

Heat a wok or large saute pan on medium high heat and add 2 Tbsp. oil. Add half of the garlic and black bean mixture and stir fry until it becomes fragrant, about 30 seconds or so. Add the ground pork and stir until it is no longer pink and cooked. Remove and set aside. Clean pan with a paper towel.

Add 1 Tbsp. oil and the remaining garlic and black bean paste mixture. Stir fry for about 30 seconds and add the soy sauce mixture. Bring to a simmer and add slowly whisk or stir in the cornstarch mixture. Continue stirring until the sauce has thickened., about 2 minutes. Return the cooked pork to the sauce and stir in the sliced green onions. Turn the heat off and slowly drizzle in the beaten eggs with a fork. Pour the sauce over the shrimp, combine and serve immediately.

Note ~ the measured amounts of cornstarch can be cut in half in order to help reduce the carbohydrates in this dish. The sauce will be thinner but the taste will not be affected.

Cold Noodles with Sesame Sauce

This was always a staple when we would order in Chinese food and one of my daughter's favorite dishes. The funny thing is, it is the simplest dish to make! I have included suggestions for substitutions again, to reduce the carbohydrate and calories. This is not a low fat or low calorie dish so your portion control is important here, whether you use the substitutions or not. And, once again I have not included the nutrition information because there are a few variations you can use in the ingredients you choose. The best thing about this dish? The taste is amazing and it is just like the restaurant style dish you have all probably tried. I hope you enjoy.

Cold Noodles with Sesame Sauce

Ingredients:

12 ounces linguine style pasta, cooked al dente or substitute 2 packages Tofu Shirataki Noodles, either spaghetti or fettuccine style

2 Tbsp. dark sesame oil or substitute toasted sesame oil

1/4 cup all natural peanut butter, no sugar or salt added

1/4 cup tahini paste 

*note ~ you can use either all peanut butter or all tahini if you prefer by just using 1/2 cup of total of either

2 Tbsp. sugar or substitute Splenda

3 Tbsp. soy sauce or substitute reduced sodium soy sauce

1 tsp. ginger root, grated

1 Tbsp. rice vinegar (plain with no added flavors) or substitute brown rice vinegar

Tabasco sauce or other hot sauce to taste (I used Sriracha, a very potent Asian style hot sauce)

1/2 cup scallions, chopped, garnish

1 to 2 Tbsp. sesame seeds, garnish

Cook pasta, drain and set aside. If not preparing dish to serve immediately lightly sprinkle the pasta with a bit of sesame oil and toss to coat. This will prevent the pasta from sticking together so you can make this in advance and toss with sauce just before serving.

Whisk together the sesame oil, peanut butter, tahini, sugar, soy sauce, vinegar and hot sauce. Thin the sauce with 1/2 cup hot water or amount needed so sauce has the consistency of heavy cream. If preparing the sauce in advance and store it in the refrigerator until ready to serve you will need to add a bit more hot water just before tossing as it thickens more when the sauce sits.

Toss pasta with the sauce and serve garnished with scallions and sesame seeds.

Something Different This Week!

I prepared a wonderful three course Chinese dinner last night that was not a low-carb meal and it was wonderful. I managed my portion control, one of my three simple steps in managing your diabetes and losing weight, and checked my two hour blood glucose after I ate. My level showed that I did not even spike at all. Now, the portion control was a major contributing factor in this achievement and I am very proud of that. I am going to do something a little bit different this week as I have been requested by several people to share my three Chinese style recipes with you and offer tips to show you how you can make some simple substitutions and classic cooking techniques in innovative ways to make these recipes reduced in carbohydrates. These are the other steps in my simple Three Step Management in Diabetic Cooking. The nutrition information has been intentionally left out because the original recipes are not low in carbohydrate or calories and do contain gluten's. In general, these recipes will serve anywhere from 4 to 6 people.

~ Shu Mai ~

Pork and Shrimp Steamed Dumplings

Ingredients:

1/2 package of wonton wrappers, cut into circles with a biscuit or cookie cutter

1/2 lb. ground pork, substitute ground turkey

1/2 lb. shrimp, cleaned and deveined, chopped very fine

1 Tbsp. soy sauce, substitute reduced sodium soy sauce

1 tsp. grated ginger root

1 tsp. sesame oil

1/4 tsp. white pepper

1 egg, beaten well, substitute two egg whites

Optional garnish; black sesame seeds, dry sherry

In a large bowl mix the pork, shrimp, soy sauce, ginger, sesame oil and pepper. Place about one heaping teaspoonful of the mixture in the center of the wonton wrapper. Lightly brush the edges of the wonton wrapper with the beaten egg. Draw the wrapper up around the filling, leaving the top open and the filling exposed, and make several pinches in the wrapper to tighten around the filling. Gently rap on the counter or other surface to form a flat base. Sprinkle with optional black sesame seeds and a very light dash of dry sherry if desired. Repeat until all wrappers are used. This is enough filling for two dozen pieces.

Place a piece of parchment paper in the bottom of your steamer basket and working in batches, steam the dumplings for about 12 to 15 minutes. 

Note ~ Each dumpling wrapper has about 4 grams of carbohydrate. For my personal diabetic portion I ate two pieces of Shu Mai with the other two courses in my dinner.

Szechuan Green Beans

I was in the mood for something green and had some fresh frozen green beans that I had prepared and blanched myself. I took the Asian route and turned to one of my new spices that was just delivered recently. I decided to try and recreate the Chinese dish that uses long beans but with green beans, which are readily accessible. I have tested this recipe a few times now and each time I love it more. If you don't have Szechuan peppercorns don't worry. Among my first tests I had used crushed red pepper flakes and quite honestly that brought more heat to the dish than the Szechuan pepper did. Szechuan pepper has a heat but what you get above and beyond the heat is the floral taste. These are not real Szechuan peppercorns as they cannot be imported into this country from what I have learned but the commercial ones you find with that name are wonderful. You can turn the heat up or down as you like it with this simple vegetable dish and you don't have to prepare an elaborate Asian style dinner either. This dish makes a great side that will perk up a simply cooked chicken or beef. I hope you enjoy.

Szechuan Green Beans

Ingredients:

2 cups green beans, trimmed

1 tsp. canola oil

2 Tbsp. shallots, diced

1/2 tsp. crushed Szechuan peppercorns or crushed red pepper flakes

1 1/2 Tbsp. oyster sauce

1 tsp. low sodium soy sauce

1 tsp. sesame oil

1 tsp. sesame seeds

Begin by bringing a large pot of water to the boil to blanch the green beans. When the water comes to a boil add the green beans and let simmer for about 2 minutes. Remove to ice water or rinse under cold water in a colander to stop the cooking.

In a large saute pan on medium high heat saute the shallots and pepper in the canola oil. Add the green beans, oyster sauce and soy sauce. Stir well to combine and continue to saute about 2 to 3 minutes longer while stirring constantly. Add the sesame oil and seeds and stir to coat. The green beans will be crisp tender.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 47.1
Total Fat 2.7 g
Saturated Fat 0.3 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 92.5 mg
Potassium 140.5 mg
Total Carbohydrate 5.3 g
Dietary Fiber 2.0 g
Sugars 0.0 g
Protein 1.4 g

Asian Inspired Seafood & Shirataki Noodles in Ginger-Lemongrass Broth

I created this recipe shortly after I first began my blog over a year ago. Recently, I was looking for a recipe that was simple to prepare with just a few steps and could be done in one pan for a cooking demo I was filming. I took my original recipe, which was delicious to begin with and improved on it by adding a few additional Asian vegetables and a few ingredients to the broth. I also lengthened the cooking time for the broth just a bit for a deeper and richer flavor from the lemongrass, ginger and other ingredients. If you've had the original you will love how the newer version has even more flavor, loads of low carb vegetables, abundant fresh seafood and shirataki noodles. It makes a very satisfying meal in a bowl. This dish can still be done from start to finish in less than 45 minutes. I hope you enjoy.

Asian Inspired Seafood & Shirataki Noodles in Ginger-Lemongrass Broth

Ingredients:

Broth:

4 cups seafood stock (you can make your own or buy pre made)

2 cups water

1 stalk lemongrass, bruised in several places with the back of a large knife

2" knob ginger root, sliced

2 cloves garlic, smashed

shiitake mushroom stems, reserve caps for later, cleaned with damp towel

2 or 3 stalks Thai basil (substitute a little mint if not available)

1/4 tsp. white pepper

1 tsp. reduced sodium soy sauce

Plus:

1/2 cup shiitake mushroom caps, sliced thin

4 cups bok choy or baby bok choy, sliced, keeping the stems and leaves separate

1/2 cup water chestnuts (rinse and drain canned)

5 to 6 ounces each sea bass (or other firm fleshed white fish) cut into 1/4" thick slices, sea scallops and large shrimp or about 1 lb. your favorite similar combination seafood

1 - 8 ounce package shirataki tofu noodles, spaghetti style, rinsed in cool water and drained

1 1/2 cups bean sprouts

sesame oil, optional

Begin by preparing the broth. Place all of the ingredients for the broth into a large pot. Bring to a simmer on high heat, reduce heat, cover and simmer for about 20 to 30 minutes. After the broth is done strain into a clean pot.

Bring the broth to a gentle simmer and add the mushrooms, bok choy (stems only), water chestnuts, sea bass, scallops and shirataki noodles. Simmer gently for about 2 to 3 minutes, turning the scallops once towards the end of cooking. Add the shrimp, bok choy leaves and bean sprouts. Simmer for about 1 to 2 minutes longer until the bok choy leaves are wilted and the shrimp are slightly pink and done. Serve with a sprinkle of sesame oil if desired.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 190.6
Total Fat 2.3 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.3 g
Cholesterol 90.8 mg
Sodium 684.4 mg
Potassium 600.3 mg
Total Carbohydrate 13.4 g
Dietary Fiber 2.5 g
Sugars 2.5 g
Protein 30.4 g

Glazed Chinese Spare Ribs

Spare ribs are probably among the most popular dishes in a Chinese restaurant and rightfully so. They are absolutely delicious. Tender and juicy pork drenched in a sweet barbecue sauce that is delightfully caramelized. Indeed delicious because they contain an enormous amount of refined sugars usually found in the barbecue sauce. I have been cooking Cantonese style cuisine since my early teenage years and had perfected a restaurant style spare rib long ago. Now, I have used my original recipe as a guideline to create my low carbohydrate version of these delectable ribs. The cooking technique is what makes them come out perfectly tender each and every time and the low carb glaze has the wonderful flavors we expect. This recipe is higher in fat than most of my recipes are and are not something we eat everyday but after all, they are pork spare ribs. If you prefer you can use a leaner cut of pork such as center cut chops or a pork tenderloin and you will achieve the same delicious, restaurant style taste. I hope you enjoy.

Glazed Chinese Spare Ribs

Ingredients:

2 1/2 to 3 lb. slab of ribs, trimmed of all visible fat, skirt (under-flap) removed and cut into individual ribs

1/4 cup sugar free apricot preserves (I use Smucker's brand but any will do)

2 Tbsp. low carb or low sugar ketchup

1 tsp. garlic powder

2 Tbsp. dry Sherry

2 Tbsp. reduced sodium soy sauce

1/4 tsp. white pepper

1 Tbsp. brown rice vinegar

1tsp. five spice powder

1/2 tsp. ground ginger

1 tsp. Splenda

vegetable spray

Preheat oven to 425'

Blend together all of the glaze ingredients in a small bowl. Set aside for flavors to marry a bit while you place a large pot of water on high to bring to a boil. Carefully place a few ribs at a time into the boiling water and let simmer for 12 to 14 minutes. Remove ribs and arrange ribs with the bone side up on a cooling rack, which has been sprayed with vegetable spray, and placed in an aluminum foil covered baking sheet. Repeat this process until all of the ribs have been blanched in the simmering water.

Brush the ribs on the bone side only with the glaze mixture and place in oven to roast for 15 minutes. Turn ribs and glaze the meaty side and return to oven for another 15 to 20 minutes, until reddish brown and caramelized.

Note ~ for a reduced fat version you can substitute either center cut pork chops or a pork tenderloin. Skip the blanching step and roast as you normally would in the oven at 425' until an internal temperature of about 145' is reached. Make sure to line your pan with aluminum foil for a quick and easy clean up.

Nutrition Facts

8 - 3 Ounce Servings of Spare Rib Meat Only (without bone or debris)

Amount Per Serving

Calories 353.2

Total Fat 25.8 g

Saturated Fat 9.5 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 11.5 g
Cholesterol 102.9 mg
Sodium 270.8 mg
Potassium 279.3 mg
Total Carbohydrate 3.7 g
Dietary Fiber 0.1 g
Sugars 0.4 g
Protein 25.0 g

Boy Choy and Mushroom Stir Fry

This is the very simple yet delicious side dish that appears in the photographs of my Hoisin Pork and Pineapple Skewers recipe that was posted yesterday. Bok Choy is in the cabbage family and has thick, crispy stems with dark green leaves and a delicate flavor. To cook it perfectly all you need to do is start the stems first since they take longer and add the leaves at the very end to wilt. This makes a wonderful, complimentary vegetable side to go with the pork or with any other of your favorite Asian inspired dishes. It is easy and quick to prepare and is very low in carbohydrates and calories. A real winning combination. I hope you enjoy.

Boy Choy and Mushroom Stir Fry

Ingredients:

1 cup mushrooms, sliced (either white button or cremini are perfect)

1 Tbsp. canola oil

1 tsp. garlic, minced

1 tsp. ginger root, minced

1 tsp. low sodium soy sauce

2 Tbsp. water

4 cups bok choy, sliced about 1/2" thick, with the dark green leaves kept separate from the stalks

white pepper

1 Tbsp. sesame oil, optional

Heat a large saute pan on high, add the canola oil, mushrooms, garlic and ginger. Stirring constantly, cook for about 2 to 3 minutes until the mushrooms begin to become tender. If the garlic begins to brown too quickly reduce heat slightly. Add the soy sauce, water and bok choy stalks and stir. Cover and reduce heat slightly and steam for about 3 minutes or until the bok choy stalks are crisp tender. Add the dark green leaves, which have been cut into thin strips or bite sized pieces, and toss until they have wilted, about 1 or 2 minutes. Drizzle with sesame oil if desired before serving.

Nutrition Facts

4 Hearty 1/2 Cup Servings

Amount Per Serving
Calories 50.7
Total Fat 3.6 g
Saturated Fat 0.3 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 2.1 g
Cholesterol 0.0 mg
Sodium 219.5 mg
Potassium 245.9 mg
Total Carbohydrate 3.7 g
Dietary Fiber 0.3 g
Sugars 1.0 g
Protein 2.9 g

Hoisin Pork and Pineapple Skewers

This is one of those real easy dishes that takes very little preparation and can be made for dinner on a weeknight. I used my grill pan for it but if you are adventurous and want to get your grill going by all means this will be perfect for it. The best tip I can offer if you are going to prepare this on a busy weeknight is to cut the pork ahead when you return from your grocery shopping and either freeze it to use later in the week or refrigerate it if you will be using it within a day or two. It even makes things that much faster when you are ready to go. A quick marinade is all you need to impart the wonderful, full flavors of hoisin sauce and the flavors of garlic, ginger and five spice powder. If you are not familiar with hoisin sauce or five spice powder hoisin is often referred to as a Chinese barbecue sauce and five spice powder is a commonly used aromatic blend of ground cinnamon, star anise, cloves, Szechuan peppercorns and fennel. You can easily find these two items in the international aisle of your supermarket. These wonderful flavors along with my other ingredients give this dish a bold, delicious flavor that your family will love. Please look for my complimentary vegetable side dish from the photographs tomorrow. I hope you enjoy.

Hoisin Pork and Pineapple Skewers

Ingredients:

1 lb. center cut boneless pork chops, trimmed of visible fat, each chop divided into four pieces

2 Tbsp. hoisin sauce

1 tsp. low sodium soy sauce

1 Tbsp. dry sherry

1 Tbsp. natural juice from canned pineapple chunks

1 tsp. five spice powder

1/2 tsp. garlic powder

1/2 tsp. ground ginger

1/4 tsp. white pepper

1 star anise pod

1/2 cup pineapple chunks, about 16 pieces

Blend all marinade ingredients together and add the pork strips. While this is marinating place about 8 small wooden skewers into a dish of water and let them soak for 30 minutes. The pork will have marinated enough by the time the skewers are ready.

Thread each skewer with one piece of pineapple, a strip of marinated pork and top with a second piece of pineapple. Repeat to use all 8 skewers. Discard any leftover marinade.

Preheat cast iron grill pan until screaming hot. If needed lightly coat with vegetable spray. Place a few skewers in at a time, not crowding pan, and cook for about 2 minutes per side, counting all four sides of the pork and turning onto each side once for a total of about 8 minutes. Please note that the time will also depend on the thickness and size of the pork.

Nutrition Facts

4 Servings of 2 Skewers

Amount Per Serving
Calories 224.9

Total Fat 4.9 g

Saturated Fat 1.5 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.1 g

Cholesterol 55.0 mg

Sodium 360.6 mg

Potassium 62.9 mg

Total Carbohydrate 8.3 g

Dietary Fiber 0.5 g

Sugars 2.4 g

Protein 23.5 g

Beef and Tomato Stir Fry with Tofu Shirataki Noodles

This recipe is based on a classic Chinese dish that many of you may have enjoyed in the past. Now for many of us this dish is too high in carbohydrates because of the tomatoes, sugar and cornstarch. Too high until now that is. I have taken the classic recipe and reduced the amount of tomato, eliminated sugar and cornstarch altogether and increased other healthy vegetables like bell peppers and mushrooms. I have also added tofu shirataki noodles for flavor and texture. I hope you enjoy.

Beef and Tomato Stir Fry with Tofu Shirataki Noodles

Ingredients:

1 lb. beef flank steak, thinly sliced

1/2 tsp. white pepper

1/4 cup brown rice vinegar

2 cloves garlic, smashed + 4 cloves garlic thinly sliced

2 tsp. ginger root, grated

1 1/4 cup onion, sliced

1 1/4 cup green bell pepper, sliced

1 3/4 cup straw mushrooms (1 - 15 ounce can, drained and rinsed well)

2 Tbsp. tomato paste

1 cup reduced sodium beef stock

1 1/2 cup fresh tomato, cut into wedges

2 - 8 ounce packages Tofu Shirataki Fettuccine Noodles, rinsed well in cool water

vegetable spray

Marinate the sliced beef in the white pepper, brown rice vinegar, 2 cloves smashed garlic and the grated ginger or about 15 minutes.

Saute the onions in a large pan lightly coated with vegetable spray until they start to become translucent and tender. Add the green bell pepper and sliced garlic, straw mushrooms, tomato paste and beef stock and cook for about 2 or 3 minutes. Remove to a bowl and reserve.

Using the same saute pan. lightly coat with vegetable spray again add the beef strips. Brown the beef while constantly stirring. Add the vegetables back into the pan along with the tomatoes and tofu shirataki noodles. Stir fry another minute or two and serve.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 229.8
Total Fat 7.2 g
Saturated Fat 2.8 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 2.6 g
Cholesterol 42.5 mg
Sodium 533.5 mg
Potassium 609.1 mg
Total Carbohydrate 18.3 g
Dietary Fiber 6.1 g
Sugars 2.2 g
Protein 23.0 g

Bak Chor Mee

For my third and final recipe for the Chinese New Year I wanted to prepare a classic dish; a street food of minced meat and noodles. Bak Chor Mee is usually made with ground pork and shiitake mushrooms and served over wide noodles similar to fettuccine. I had to take this wonderful, respected classic dish and make it my own. Instead of using high fat ground pork, I have used lean ground turkey. And instead of using expensive shiitake mushrooms I have made it with the simple and much under used, straw mushroom. I have also added vegetables to the dish to layer more flavors and of course, I have used shirataki noodles to reduce the carbohydrates. But, I have kept true to the vinegar and hot chili sauce that gives this dish so much character. Have all your ingredients ready to go because this dish is so simple and quick to prepare it will be done before you know it. I know my Bak Chor Mee will soon become a family favorite. I hope you enjoy.

Bak Chor Mee

Ingredients:

2 Tbsp. shallots, sliced thin and separated into rings

1 Tbsp. canola oil

1 lb. lean ground turkey

1 tsp. dark soy sauce

1 Tbsp. rice wine vinegar

1 or 2 Tbsp. water

1 - 15 ounce can straw mushrooms, drained and rinsed

For the Sauce:

1 tsp. red wine vinegar or to taste

1 tsp. oyster sauce

1 tsp. dark soy sauce

1 tsp. reduced sodium soy sauce

1 tsp. reserved oil from shallots

1 Tbsp. water

sambal chili paste or sriracha sauce to taste (I used sriracha sauce)

1 cup carrots, grated

1 cup bean sprouts

1/2 cup water chestnuts

2 - 8 ounce packages Shirataki Tofu Noodles, Fettuccine, rinsed in cool water and drained

Preheat a large saute pan on medium high and add the canola oil. Add the sliced shallots when hot and stir. Cook until well browned and crispy. Remove with a slotted spoon and reserve. Set aside one teaspoon of oil to use in sauce.

Cook the ground turkey in the same pan for about 2 or 3 minutes, breaking up the meat with a wooden spoon. Add the dark soy sauce and continue cooking and stirring to break up the meat into small pieces. Add the straw mushrooms and cook for an additional 2 or 3 minutes. Add the rice wine vinegar and if mixture is too dry, add the water. When the turkey is done remove to bowl and set aside.

Place the red wine vinegar, oyster sauce, dark soy sauce, reduced sodium soy sauce, oil from frying the shallots and water into the same pan. Stir well and add sambal or srirachi sauce to taste. Add the vegetables into the pan and stir to coat. Cook for about 2 or 3 minutes. Add the shirataki noodles and turkey mixture. Toss well to combine with vegetables and cook about 3 more minutes. Garnish with crispy fried shallots and serve with additional sriracha sauce and vinegar as an additional condiments if desired.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 264.3

Total Fat 12.1 g

Saturated Fat 2.8 g

Polyunsaturated Fat 1.1 g

Monounsaturated Fat 2.1 g

Cholesterol 80.0 mg

Sodium 369.1 mg

Potassium 149.0 mg

Total Carbohydrate 11.9 g

Dietary Fiber 4.5 g

Sugars 2.5 g

Protein 27.2 g

Shirataki Noodle Cake for Chinese New Year

This recipe is so easy and so flexible, I know you're going to love it. Great for brunch or dinner alike, you can change out the protein to use up cooked chicken or pork if you have any. The vegetables can also be changed as long as you cut them into thin strips or small pieces and should be cooked or blanched first. If you are watching your cholesterol you can even use half whole eggs and half egg whites. This is a wonderful and creative way for you to take control and become the chef and use your leftovers. The seasonings are mild and this recipe does keep the salt within an acceptable range if you are not salt sensitive. I've created this recipe for two because the omelet would be just too cumbersome to turn if were any larger. Another recipe to celebrate the Chinese New Year and wish long life to everyone. I hope you enjoy.

Shirataki Noodle Cake for Chinese New Year

Ingredients:

4 ounces medium shrimp, cleaned, tail removed, cut into bite size pieces

1 Tbsp. dry sherry

1 garlic clove, minced

1/4 tsp. white pepper

1/2 tsp. ground ginger

4 eggs

1 Tbsp. oyster sauce

1 - 8 ounce package Shirataki Tofu Noodles, Spaghetti, rinsed in cool water, drained

1/3 cup scallions, sliced thin

1/4 cup water chestnuts, chopped

1/2 cup bean sprouts

vegetable spray

Blend the sherry, garlic, white pepper and ground ginger together in a large bowl and add the shrimp. Toss to coat. Cover, refrigerate and marinate for 10 minutes to let the flavors marry.

Beat the eggs with the oyster sauce. Add the shirataki noodles, scallions, water chestnuts and bean sprouts. Stir well to incorporate the ingredients. Add the shrimp along with the marinade.

Generously coat a large, non-stick saute pan with vegetable spray and place on medium low heat. Allow pan to preheat. Pour the egg mixture in and arrange in an even layer. Cover pan and cook for about 15 minutes, shaking pan back and forth after it begins to set to make sure the omelet doesn't stick. Moving the omelet in the pan by shaking is the best way to keep it from sticking. The eggs should cook slowly, set up and slightly brown. Using a small spatula, run it around the edge of the omelet to loosen. Shake omelet. Remove pan from heat, uncover and place a large dinner plate over the top. Carefully flip plate and pan over so that the omelet is turned out onto the plate. Slowly slide omelet back into saute pan, cover and place back on heat for another 5 to 10 minutes, again shaking pan during this time. Slide omelet out onto serving platter and cut into wedges.

Nutrition Facts

2 Servings

Amount Per Serving

Calories 276.3

Total Fat 11.6 g

Saturated Fat 3.3 g

Polyunsaturated Fat 1.8 g

Monounsaturated Fat 4.0 g

Cholesterol 511.1 mg

Sodium 461.4 mg

Potassium 290.4 mg

Total Carbohydrate 12.8 g

Dietary Fiber 3.3 g

Sugars 2.6 g

Protein 26.6 g

Chicken and Vegetable Chow Fun Style

Xin Nian Kuai Le! Chinese for Happy New Year! The Chinese New Year is February 14th this year and it is the Year of the Tiger. The tiger is symbolic of luck, is considered to be vivid and lively and is incredibly brave. The most important Chinese festival celebrated, it's origin is centuries old. Homes are thoroughly cleaned in preparation of receiving good luck, old grudges are resolved and homes are decorated in red symbolizing happiness and wealth. Long noodles are eaten traditionally symbolizing longevity of life. Let the fireworks begin!

Although I have chosen not to use any traditional Chinese style noodles for the sake of reducing carbohydrates and have used Shirataki Tofu Noodles in its place and have chosen simple preparations, my intentions are the same. To wish everyone a good, healthy and long life. I hope you enjoy.

Chicken and Vegetable Chow Fun Style

Ingredients:

Marinade:

2 Tbsp. dry sherry

1 tsp. corn starch

1 tsp. garlic, minced

2 tsp. reduced sodium soy sauce

1/2 tsp. five spice powder

1/2 tsp. white pepper

1 tsp. ground ginger

1 lb. boneless skinless chicken breast, cubes

Stir Fry:

1 tsp. canola oil

6 cups nappa cabbage, thinly sliced

2 cups zucchini, cut into strips

2 cups snow peas

2 cups low sodium chicken stock

2 Tbsp. reduced sodium soy sauce

2 Tbsp. oyster sauce

2 packages Shirataki Tofu Noodles, Fettuccine, rinsed in cool water and drained

1 Tbsp. corn starch (optional ~ see note)

Place all ingredients for marinade in a large bowl and add the cubes chicken. Stir well to coat each piece of chicken, cover and refrigerate for about 10 to 15 minutes.

Preheat a large saute pan on medium high heat and add the canola oil. Pour in the marinated chicken and the liquid. Stir fry until done, remove and set aside.

Add the nappa cabbage and zucchini strips into the same saute pan and stir fry until crispy tender. Add the chicken stock, soy sauce and oyster sauce and allow to simmer for about 2 minutes. Add the shirataki noodles, reserved chicken and snow pea pods and stir fry for another 2 to 3 minutes.

Note ~ This recipe makes a thin sauce but as an option you can blend an additional 1 tablespoon of corn starch with 1 tablespoon of water. Make a well in the center of the stir fry and while simmering slowly add the mixture. Stir well throughout and bring to boil to thicken sauce. This will add an additional 5.25 grams of carbohydrate per serving and is not included in the nutrition facts below.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 224.9

Total Fat 3.1 g

Saturated Fat 0.5 g

Polyunsaturated Fat 0.4 g

Monounsaturated Fat 0.7 g

Cholesterol 76.5 mg

Sodium 813.1 mg

Potassium 486.3 mg

Total Carbohydrate 15.7 g

Dietary Fiber 4.4 g

Sugars 3.1 g

Protein 32.6 g

Family Style Chow Mein

With the holidays around the corner and all the busy days ahead, I thought I would share a recipe with you from my cookbook. It is a great, light but satisfying dinner that you can have on the table in about thirty minutes and is excellent for a hectic weeknight without any fuss. Make sure you have all your ingredients ready to go because once you start, it goes quickly. It is also a great way to use up some leftovers that you may already have in the refrigerator and really surprise your family with this treat. You may also want to keep this one handy for some of those turkey leftovers later in the month. I hope you enjoy.

Family Style Chow Mein

Ingredients:

1 large onion, sliced

6 stalks celery, sliced

3 garlic cloves, minced

2 cups low sodium chicken stock

1 Tbsp. reduced sodium soy sauce

white pepper to taste

12 ounces cooked chicken or turkey, cut into 1/2" pieces

1 cup bean sprouts

1 Tbsp. cornstarch, dissolved in 3 Tbsp. water

vegetable spray

Optional

4 tsp. dry roasted peanuts, chopped, garnish

1 1/3 cups cooked white or brown rice

Preheat a large saute pan on medium high heat and coat with vegetable spray. Saute the onions until they just begin to soften and become translucent. Add the celery and garlic and continue to saute. When the celery begins to soften add the chicken stock and soy sauce. Stir to blend. Season with white pepper to taste. Bring to simmer, reduce heat and simmer about 3 to 5 minutes or until the vegetables are crisp tender. Add the chicken and the bean sprouts and simmer a minute to begin heating. Raise the heat and bring to a boil. Make a well in the center of the mixture and pour in the cornstarch mixture. Stir thoroughly to coat the vegetables and chicken. Cook for another minute or two until thickened. Serve with optional garnish or rice if desired.

Nutrition Facts

4 - 1 3/4 cup servings

Amount Per Serving

Calories 157.0

Total Fat 1.3 g

Saturated Fat 0.3 g

Polyunsaturated Fat 0.3 g

Monounsaturated Fat 0.3 g

Cholesterol 49.3 mg

Sodium 596.5 mg

Potassium 700.5 mg

Total Carbohydrates 13.2 g

Dietary Fiber 2.4 g

Sugars 1.2 g

Protein 22.9 g

Garlic Beef and Scallions

If you've ever heard of the popular Chinese dish Mongolian Beef you'll love this inspired dish for its similarities and appreciate it for its differences. Tender beef flank steak sliced thin and quickly marinated for the taste and tenderness then combined with garlic and scallions in a superior brown sauce. Quick to cook, it is perfect for a weeknight dinner and can be ready and on the table in about 30 minutes. Pair this dish with a liberal 2/3 cup serving of brown rice and 1 cup of cooked broccoli for a complete meal. The nuttiness of the brown rice goes so well with the beef and compliments the delicious sauce and I personally prefer it to white rice with this dish. I hope you enjoy it.

Garlic Beef and Scallions

Ingredients:

1 lb. beef flank steak, all visible fat removed and sliced thin

4 Tbsp. low carb ketchup

2 Tbsp. low sodium soy sauce

1 Tbsp. + 1 tsp. Splenda

12 garlic cloves, minced

4 large scallions, white and green parts, sliced thin

2 cups low sodium beef stock, reduced to 1 cup (substitute 2 low sodium beef bullion cubes dissolved in 1 cup boiling water if desired)

1 Tbsp. + 1 tsp. cornstarch, dissolved in equal amount of water

white pepper to taste

4 tsp. unsalted dry roasted peanuts, chopped (optional garnish)

canola oil spray

Combine the ketchup, soy sauce, Splenda, 4 minced garlic cloves and white pepper well in a large zipper top bag. Add the thinly sliced beef and marinate for about 10 minutes.

Preheat a large saute pan on medium high heat and coat with the canola oil spray. Saute the remaining minced garlic and add the beef all at once. Toss rapidly until the beef is browned. Add the sliced scallions, reserving a few for garnish, and continue to toss. Pour in the reduced beef stock and bring to a simmer. Make a well in the center and stir in the cornstarch blend and stir well to combine. The sauce will begin to thicken immediately. Return to a simmer and continue to cook for about 1 or 2 more minutes. Garnish with reserved scallions and chopped peanuts if desired.

Nutrition Facts
Yields 4 Servings
Amount Per Serving
Calories 212.0
Total Fat 8.5 g
Saturated Fat 3.7 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 3.4 g
Cholesterol 56.7 mg
Sodium 869.9 mg

Potassium 668.0 mg
Total Carbohydrate 7.3 g
Dietary Fiber 0.7 g
Sugars 1.6 g
Protein 25.4 g

Each serving = 3 protein exchanges and 1/2 carbohydrate exchange

Chinese Style Roast Pork

Perfect for a busy Monday night, this succulent, highly seasoned Chinese Style Roast Pork will please any family. Only 10 minutes of prep work the night before to marinate the pork tenderloin and about 30 minutes in the oven to cook it and you can have this lovely dinner on the table with ease. Pair it with a 2/3 cup of rice and a 1 cup serving of cooked vegetables and your meal is complete.

Chinese Style Roast Pork

Ingredients:

1 lb. pork tenderloin

2 Tbsp. Heinz Reduced Sugar Ketchup

1 Tbsp. rice wine vinegar

1 Tbsp. sesame oil

2 Tbsp. brown sugar substitute

2 Tbsp. reduced sodium soy sauce

1 Tbsp. dry sherry

1 tsp. garlic powder

1/4 tsp. Chinese Five-Spice powder

The night before:

Combine all ingredients, except the pork tenderloin, in a zipper top bag and shake well to blend. Add the tenderloin and marinate in the refrigerator overnight. Place the zipper bag into a container in case it leaks and on the bottom shelf of the refrigerator.

Preheat oven to 400'

Transfer pork tenderloin to a wire rack which as been placed in an oven proof baking dish. Roast for about 20 minutes and then reduce oven temperature to 350'. Continue to roast until the pork has reached an internal temperature of 160' and is no longer pink. Let rest covered for 10 minutes before slicing to serve.

Nutrition Facts
Yields 4 Servings
Amount Per Serving
Calories 203.0
Total Fat 6.3 g
Saturated Fat 2.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 2.5 g
Cholesterol 67.2 mg
Sodium 429.8 mg
Potassium 382.9 mg
Total Carbohydrate 8.2 g
Dietary Fiber 0.1 g
Sugars 6.9 g

Protein 24.3 g
Contains: 3 protein exchanges, 1/2 carbohydrate exchange