Five-Spice Grilled Chicken with Asian Dipping Sauce

Ingredients:

• 2 1/4 tsp. Chinese five-spice powder
• 1/4 tsp. salt
• 4 (6 oz.) boneless, skinless chicken breast halves
• 4 tsp. extra-virgin olive oil
• 6 tbsp. rice wine vinegar
• 3 tbsp. reduce-sodium soy sauce
• 2 (2-inch) pieces fresh ginger, grated (no need to peel)
• 2 garlic cloves, minced

Makes 4 Servings

1.  In a large shallow bowl, stir together the five-spice powder and salt. Add the chicken breasts and rub the mixture into them. Add the oil and toss to coat.
2. Heat a grill pan over medium-high heat. Place the chicken on the pan and grill until cooked through and still juicy, about 4 minutes per side. Transfer to a plate, cover with foil, and let stand for 5 minutes.
3. while chicken is cooking, in a small bowl, whisk together the vinegar and soy sauce. with your hands, squeeze the grated ginger over the bowl, extracting as much juice as possible into the vinegar mixture, Add the garlic to the sauce and stir to combine.
4. Slice the chicken on the diagonal. Transfer to 4 plates and serve with small bowls of the sauce (about 2 tablespoons each) for dipping.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Here is another great way to kick-start your healthy lifestyle. You can have your Chinese and eat it too; plus, it's better than takeout. The time that it takes to make this dish is the same amount of time you would call to place and order and have it delivered to you or for you to pick it up yourself. You'll be amazed at how quick and simple tasty Chinese food can be without being fried. If you don't have five-spice powder on hand, don't worry. You can make it at home using equal amounts of cinnamon, ground cloves, star anise, and Szechuan peppercorns, putting them in a coffee grinder or spice grinder and you'll have the best homemade five-spice powder in your Chinese cooking. This was a delicious dinner because the chicken was packed with flavor and the dipping sauce gives the chicken a nice kick too it. Cook this meal and you'll never order takeout again. 

Five-Spice Duck Breast with Steamed Broccoli

Ingredients:

• 4 cups broccoli, cut into florets
• 4 (6 oz.) boneless duck breast halves, skin removed and discarded
• 1 tsp. Chinese five-spice powder
• 1/4 tsp. salt
• 3 tsp. canola oil
• 1 small shallot, chopped
• 2 garlic cloves, minced
• 2 tsp. finely grated peeled fresh ginger
• 1/4 cup Chinese rice wine or dry sherry
• 1/3 cup no-sugar-added apricot fruit spread
• 1 tbsp. reduced-sodium soy sauce

Makes 4 Servings

1. Steam broccoli in vegetable steamer until bright green and crisp-tender, about 4 minutes. Keep warm.
2. Meanwhile, sprinkle duck with five-spice powder and salt. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add duck and cook, turning once, until browned and medium -rare, about 6 minutes. Transfer to plate and keep warm. Return skillet to heat and add remaining 1 teaspoon oil. Add shallot, garlic, and ginger; cook, stirring, until very fragrant, 30 seconds. Stir in wine or sherry and cook until nearly evaporated. Add fruit spread and soy sauce and cook, stirring, 30 seconds.
3. Thinly slice duck and fan on 4 plates, Divide broccoli among plates; spoon sauce over duck.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. Duck is a wonderful protein that's fatty and full of flavor. You can enjoy duck at home without breaking the bank like you would at a restaurant. Duck may be expensive at a restaurant but if you can buy a 1-pound duck breast for less than what you'd pay for a restaurant meal, you save money. This dish may look like a hot mess but it's really delicious. You can enjoy Chinese food without having to call for takeout and it can be good for you when it's done right. I know you can't get this quality meal when you go to your local Chinese takeout venue. The sauce is so delicious you can put it on chicken, beef, turkey, pork and even certain kinds of fish. If you don't have Chinese Five-Spice in your pantry, make it yourself. use equal portions of ground cinnamon, star anise, fennel seeds, Szechuan pepper and ground cloves for that sweet and savory flavor. One bite of this dish and you'll find yourself parting ways with the takeout menu.

 



Five-Spice Salmon

Ingredients:

• 1 1/2 tsp finely grated lime zest
• 3 tbsp fresh lime juice
• 2 tsp extra-virgin olive oil
• 4 tsp finely chopped fresh ginger
• 1 tsp Chinese five-spice powder
• 1/2 tsp granular sugar substitute
• 1 lb salmon steaks, cut into 4 equal-size pieces
• 8 cups fresh baby spinach leaves
• 2 garlic cloves, minced

Makes 4 Servings

1.  In a 2-quart dish, combine the lime zest, lime juice, 1 teaspoon of the oil, the ginger, five-spice powder and sugar substitute. Add the salmon and turn to coat. Cover and refrigerate for 30 minutes.
2. In a 3-quart microwavable dish, combine the spinach, garlic and the remaining 1 teaspoon of oil, tossing gently. Cover the plastic wrap and microwave for for 2 minutes, or until the spinach has wilted. Drain and keep warm.
3. Lightly oil a grill rack. Preheat the grill to medium-high.
4. Remove the salmon from the  marinadeand place on the grill rack. Brush the salmon with additional marinade. Close the grill cover and cook for 4 minutes. Open the grill cover, turn the salmon, and brush with marinade. Close the cover and cook for 4 minutes longer, or until the salmon flakes easily. Discard any remaining marinade.
5. To serve, evenly divide the spinach among 4 plates and center the salmon on the spinach beds.

WW POINTS VALUE: 6 pts

 

Note: This recipe appears in the South Beach Diet Cookbook. Chinese New Year is around the corner and yet you don't want to order Chinese take-out or go to a restaurant and get MSG in your food. This meal is a great way to kick-start your diet because it's colorful to look at and has every flavor on your palate thanks to the five-spice powder. Chinese five-spice powder includes cinnamon, fennel, cloves, star anise and szechuan peppercorns and you get to taste sour, bitter, sweet, salty and pungent all at once. Five-spice powder will really wake up your taste buds and get you in the mood for the Chinese New Year.