Chicken Chop Suey

Ingredients:

• 3 tbsp. arrowroot
• 2 tbsp. gluten-free reduced sodium tamari soy sauce
• 1 1/4 lbs. boneless, skinless chicken breasts
• 1 tbsp. + 1 tsp. extra-virgin olive oil
• 10 oz. white mushrooms, thinly sliced
• 4 large celery stalks with leaves, thinly sliced on the bias
• 1 cup slivered red onion (1 cup)
• 1 can (8 oz.) sliced water chestnuts, drained & rinsed
• 1/4 tsp. freshly ground black pepper
• 3 cups fresh mung bean sprouts (about 10 oz.)

Makes 4 Servings (scant 2 cups per serving)

1. In a cup, combine the arrowroot, tamari soy sauce, and 1 tablespoon water. Stir well and set aside.
2. Halve the chicken breasts lengthwise, then thinly slice crosswise.
3. In a large saucepan or Dutch oven, heat the oil over high heat until shimmering. Add the chicken and cooik, stirring, until just beginning to brown but still very pink, about 1 minute.
4. Reduce the to medium-high and add the mushrooms, celery, onion, water chestnuts, and pepper. Stir to combine, cover, and cook until the mushrooms have softened, about 5 minutes.
5. Sprinkle the bean sprouts over mixture. Re-Stir the arrowroot mixture, add to the pan, and stir to combine. Cook, uncovered, until the sauce thickens, 1-2 minutes. Divide the chop suey among 4 bowls and serve hot.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solution Cookbook. Chop suey is a classic American-Chinese restaurant dish that loosely translates to bits and pieces or a little of this, a little of that. Chop suey was reportedly popular in early 1900's America but may or may not have been invented in the USA and there even entire restaurants called "chop suey joints" that specialized in this dish. Asian food does quickly fill you up and this dish doe that. I didn't like it but I didn't dislike it. I did eat this dish but I wouldn't eat it again because the texture dud nothing for me.

South Beach Ballpark Mustard

Ingredients:

• 3/4 cup water
• 1/4 cup mustard seeds
• 1/4 cup +2 tbsp. mustard powder
• 1/4 tsp. dried tarragon
• 1 tbsp. ground turmeric
• 1/2 cup tarragon vinegar
• 1/2  cup dry white wine
• 1 tbsp. canola oil
• 1/4 cup granular sugar substitute
• 2 garlic cloves, minced
• 1/4 tsp. ground allspice
• 1/4 tsp. ground cinnamon
• 1/4 tsp. ground cloves
• 1/2 tsp. arrowroot

Makes 1 1/2 cups

1. In a small bowl, combine water, mustard seeds, mustard powder, tarragon, and turmeric.
2. In a medium saucepan, combine the vinegar, wine, oil, sugar substitute, garlic, allspice, cinnamon and cloves. Bring to a boil over medium-high heat and simmer for 5 minutes.
3. In a blender or food processor, combine the mustard and vinegar mixtures and blend for 2 minutes. Return the mixture to the saucepan and heat on low heat for 5 minutes. Stir in the arrowroot to thicken. (Keep covered in the refrigerator for 1 week.)

WW POINTS VALUE: 1 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. You can make mustard at home and it's better than what you would buy at the store. This recipe requires a little time and effort but it's worth it. Don't be overwhelmed by the amount of ingredients in this recipe. They come together great in the end. The mustard is great on chicken, beef, pork and some fish as well.

South Beach Teriyaki Sauce

Ingredients:

• 1/2 cup light soy sauce
• 1/2 cup dry sherry
• 1/4 cup sugar-free pancake syrup
• 1/4 cup ground arrowroot
• 3 tbsp red wine vinegar
• 4 garlic cloves, crushed
• 1 tsp ground ginger
• 1/4 tsp hot-pepper sauce

Makes 1 1/2 cups

In a food processor, combine the soy sauce, sherry, syrup, arrowroot, vinegar, garlic, ginger and hot pepper sauce. Pulse until smooth. (Keeps covered  in the refrigerator for 1 week.)

WW POINTS VALUE: 1 pt. (2 tbsp per serving)

Note: This recipe appears in the South Beach Diet Cookbook. Makig your own condiments is easier than you think and it tastes just as good as store-baught condiments. This is the second kind of teriyaki sauce I've made and it's really sweet and savory. You can use this sauce for dipping and marinating chicken, beef, pork, fish and vegetables. You can even freeze this sauce and take it out when you need it for a simple grilled dinner.