Sweet-and-Spicy Chicken

Ingredients:

• 2 scallions, chopped
• 3 tbsp. mirin
• 2 tbsp. rice vinegar
• 2 tbsp. granular sugar or honey
• 2 tbsp. reduced-sodium soy sauce
• 2 tsp. Asian (dark) sesame oil
• 1/2 tsp. red pepper flakes
• 4 (1/4-lb.) boneless, skinless chicken thighs
• 1/2 cup reduced-sodium chicken broth

Makes 4 Servings (1 chicken thigh per serving)

1. Combine the scallions, mirin, rice vinegar, honey, soy sauce, 1 teaspoon of the oil, and the pepper flakes in a zip-close plastic bag; add the chicken. Squeeze out the air and seal the bag; turn to coat the chicken. Refrigerate, turning the bag occasionally, for at lest 2 hours or up to overnight. 
2. Lift the chicken from the marinade and pat dry with paper towels. Discard the marinade. Heat the remaining 1 teaspoon oil in a large skillet over medium heat. Add the chicken and cook until lightly browned, about 2 minutes on each side. Add the broth; bring to a boil. Reduce the heat and simmer, covered, turning once, until the chicken is cooked through and the liquid is syrupy, about 10 minutes. Turn the chicken to coat with the liquid. Cut the chicken into slices to serve. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Sweet and spicy chicken is quite delicious. Marinating the chicken takes a long process but the end result is delicious. The chicken is succulent and juicy. I highly recommend substituting honey in place of the sugar for a sweeter taste and a little lime juice and minced garlic to kick the flavor up a notch. I also highly recommend serving this chicken on a salad made of savoy cabbage, sliced carrots, thinly sliced radishes and a matchstick-cut Gala apple for a very filling dish. 

Chicken Banh Mi Sandwiches

Ingredients:

• 1 cup shredded carrots
• 2 tbsp. pickled sliced jalapeno peppers, drained
• 1/4 cup fresh cilantro leaves
• 2 tsp. rice vinegar
• 1/2 tsp. Asian (dark) sesame oil
• 1 lb. ground skinless chicken breast
• 2 scallions, finely chopped
• 1 tbsp. reduced-sodium soy sauce
• 2 garlic cloves, minced
• 1/2 cup fat-free mayonnaise
• 1 tbsp. Sriracha or other chili sauce
• 1 (12 oz.) whole wheat baguette

Makes 4 Servings (1 sandwich per serving)

1.  Combine carrots, jalapeno peppers, cilantro, vinegar, and sesame oil in a small bowl. 
2. Stir together chicken, scallions, soy sauce, and garlic in medium bowl, mixing just until combined. With damp hands, shape mixture into 8 (1/2-inch-thick) patties. 
3. Spray large skillet with nonstick spray and set over medium-high heat. Add patties and cook until browned and instant-read thermometer inserted in side of patties registers 165 F, 6-7 minutes per side.
4. Stir together mayonnaise and Sriracha in a small bowl. Split baguette without completely cutting through. Remove small amount of soft center from baguette and discard, or save for bread crumbs. Cut into 4 equal pieces. Spread 2 tablespoons mayonnaise mixture on cut-side of pieces. Stuff each with 2 patties and top with 1/4 cup carrot mixture. 

WW POINTS VALUE: 10 pts. 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. Bahn Mi is one of the signature cuisines of Vietnam. Bahn Mi is a type of baguette which is often split lengthwise and filled with various savory ingredients as a sandwich and is usually served as a meal. This sandwich is different because of the spicy flavors and filling condiments. The Bahn Mi is quite filling and delicious and will become a favorite in your house. I think this sandwich is better than what you would order at a fast food joint and you  can make it and eat it in 30 minutes or less. 

Simmered Chicken with Soy-Ginger Sauce

Ingredients:

• 3 tsp. Asian (dark) sesame oil
• 2 (3/4-lb.) boneless, skinless chicken breasts
• 5 scallions, finely chopped
• 1 tbsp. + 2 tsp. grated & peeled fresh ginger
• 1 cup reduced-sodium chicken broth
• 3 tbsp. reduced-sodium soy sauce
• 3 tbsp. rice vinegar
• 5 tsp. honey

Makes 4 Servings ( 1 breast with 1 1 /2 tablespoons sauce per serving)

1. Heat 2 teaspoons of the oil in a large skillet over medium-high heat. Add the chicken and cook until browned, 3-4 minutes on each side. Transfer the chicken to a plate.
2. Add 4 of the scallions and the 1 tablespoon ginger to the skillet and cook, stirring constantly, until fragrant, about 1 minute. Add the broth and 2 tablespoons of the soy sauce; bring to a boil. Reduce the heat and simmer, covered, about 4 minutes. Add the chicken and return to a gentle simmer; cook, covered, about 12 minutes. Turn off the heat and let the chicken sit in the liquid about 10 minutes longer. Using a slotted spoon, transfer the chicken from the liquid to a serving plate. Discard the liquid.
3. Combine the remaining 1 teaspoon oil, 1 scallion, 2 teaspoons ginger, 1 tablespoon soy sauce, the vinegar, and honey in a small bowl; mix well. Serve with the chicken.

 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is what I call tastier than takeout. It's better for you and it's more flavorful. You can really taste the ginger in this dish. Simmering the chicken in the pan allows the chicken to be infused with the flavors. I highly recommend adding a touch of minced garlic to this dish for a more authentic Chinese flare and also garlic makes everything taste better. I highly recommend adding vegetables to this dish such as broccoli, bell peppers, snow peas, onions, etc. for a more filling meal.

Soy Sesame Vinaigrette

Ingredients:

• 4 tbsp. reduced sodium soy sauce
• 1 tbsp. granular sugar substitute
• 1 tbsp. rice vinegar
• 1/2 tbsp. lemon juice
• 1 tbsp. ginger, minced or grated
• 1/2 tsp. chopped garlic
• 2 tsp. sesame oil
• salt
• freshly ground black pepper

Makes 1/2 cup (1 tablespoon per serving)

 

Combine all ingredients. Whisk well.

 

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a nice vinaigrette that goes great on salads, chicken, pork, beef, salmon, tuna, swordfish, and even lamb. If you want to make this vinaigrette spicier, add a touch of chile sauce and it will really wake up your taste buds. It also makes a nice dipping sauce too.

Thai Chicken Legs

Ingredients:

• 1 garlic clove, minced
• 1 tbsp. grated peeled fresh ginger
• 2 tbsp. rice vinegar
• 1 tbsp. Asian fish sauce
• 1 tbsp. granular sugar
• 1 tbsp. chopped fresh cilantro
• 1 tbsp. chopped fresh mint
• 2 tsp. grated lime zest
• 1 tsp. Thai red curry paste
• 1/2 tsp. salt
• 4 (1/2-lb.) whole chicken legs, skinned

Makes 4 Servings (1 chicken leg per serving)

1. Combine the garlic, ginger, vinegar, fish sauce, sugar, cilantro,yo mint, lime zest, chili paste, and salt in a zip-close plastic bag; add the chicken. Squeeze out the air and seal the bag; turn to coat the chicken. Refrigerate, turning the bag occasionally, for at least 4 hours or up to overnight.
2. Spray the grill rack with nonstick spray; prepare the grill for a medium-hot fire.
3. Lift the chicken from the marinade and place on the grill rack. Discard the marinade. Grill the chicken until well marked and an instant-read thermometer inserted in a thigh registers 165 F, 8-10 minutes on each side.sian dis

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. If you're craving takeout food, PUT DOWN THE PHONE!! You can make this dish in 30 minutes or less and you'll be just as happy and satisfied. If you love Chinese takeout, you'll love this dish. Thai food has all the flavors you crave: spicy, sweet, sour, bitter, hot and aromatic. You can use boneless, skinless chicken breasts in place of the legs and your meal will taste just as delicious. Thai roasted chili paste is a condiment that is made from crushed roasted red Thai chiles, granulated sugar, tamarind, dried shrimp and other spices. It has a smoky and spicy flavor to many Asian dishes.  Grilled Thai chicken is absolutely delicious you'll have it again.

Roasted Pork with Sweet & Sour Cucumbers

Ingredients:

• 3 tbsp. reduced-sodium soy sauce
• 2 tbsp. tomato paste
• 1 garlic clove, peeled
• 1 (1-lb.) pork tenderloin
• 2 small cucumbers
• 2 tbsp. minced red onion
• 2 tbsp. rice vinegar
• 1 tsp. granular sugar substitute
• pinch red pepper flakes

Makes 4 Servings

1. Heat the oven to 450 F with an oven rack in the third top. Line a rimmed baking sheet with foil.
2. In a mini food processor, combine the soy sauce, tomato paste and garlic. Process to a smooth puree.
3. Place the pork between 2 pieces of parchment or wax paper. With a meat pounder or small heavy skillet, pound to a 3/4-inch thickness.
4. Coat 1 side of the pork with about one-third of the puree. Turn and coat liberally with the remaining puree. Place the pork on the baking sheet. Roast for 15-20 minutes, until cooked through but juicy (an instant-read thermometer should register 150 F). Let pork sit briefly, then thinly slice crosswise.
5. While the pork is cooking, peel the cucumbers and halve lengthwise. Scrape out the seeds with a spoon and thinly slice the halves crosswise. In a medium bowl, combine the cucumber, onion, vinegar, sugar substitute, and red pepper flakes.
6. Serve the sliced pork with the cucumbers alongside. If you like, drizzle a little of the liquid from the bowl of cucumbers over the meat.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Here is another alternative to Asian takeout. This meal is both filling and delicious. The cucumbers give the dish a nice crunch and a healthy alternative to sauerkraut, noodles or rice. If you don't have pork tenderloin, pork chops will work just as well. You don't have to put the pork chops in the oven; you can broil them or cook them in a skillet and sauté them for 4-5 minutes on each side with the puree mixture on the pork. I highly recommend adding 2 minced garlic cloves to the puree because garlic always makes everything taste better. I also highly recommend seasoning the pork with salt and pepper to taste. One bite of this meal and you'll think twice about ordering takeout. I highly recommend using dark sesame oil from the Imperial Olive in Williamsburg, VA. For more information, visit www.TheImperialOlive.com

 

 

Spicy Chinese Chicken Kabobs

Ingredients:

• 2 tbsp orange juice
• 1 1/2 tbsp hoisin sauce
• 1 tbsp South Beach Ketchup or sugar-free ketchup
• 1 tbsp rice vinegar
• 1 tbsp prepared Chinese chili sauce with garlic
• 1 tsp reduced-sodium soy sauce
• 1 tsp light sesame oil
• 1 tsp grated orange peel
• 1 1/2 lbs. boneless, skinless chicken breasts, cut into 1-inch pieces

Makes 6 Servings

1. In a 1-quart zip-top plastic bag, combine the orange juice, hoisin sauce, ketchup, vinegar, chili sauce, soy sauce, oil and orange peel. Add the chicken. Seal the bag securely and turn to coat the chicken. Refrigerate the chicken for at least 2 hours, turning thbag occasionally.
2. Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or broiler.
3. Thread the chicken pieces onto 6 metal skewers. Place the skewers on the prepared rack and grill over hot coals for 5 minutes per side, or until the chicken is no longer pink. Or broil 4 inches from the heat for 7 minutes per side, or until a thermometer inserted in the thickest portion registers 170 F and the juices run clear.

WW POINTS VALUE: 3 pts

 

Note: This recipe appear in the South Beach Diet Cookbook. Who knew Chinese food could taste so good and be good for you? If you're thinking abuot ordering Chinese takeout, PUT DOWN THE PHONE!! You can make this delicious meal in 30 minutes or less. If you don't have any kebobs, don't worry. You can cut up the chicken into small pieces and stir-fry it with vegetables such as red bell peppers and scallions and it will be just as delicious. If you really want to go all the way, serve this protein dish with a side of noodles or some hot brown rice and you won't be hungry. 

Asian Turkey Meatballs in Lettuce Cups

Ingredients:

Dressing:

• 1 tbsp Asian fish sauce
• 1 tbsp rice vinegar
• 1/2 tsp toasted sesame oil
• Pinch of red peppers flakes

Meatballs:

• 1 lb. ground turkey breast
• 2 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 1 tbsp toasted sesame oil
• 2 tsp rice vinegar
• 2 tsp low-sodium soy sauce
• 12 large Boston lettuce leaves
• 1 small cucumber, cut into matchsticks
• 1 cup mint leaves

Makes 4 (6-meatballs) Servings

1. For the dressing: In a small bowl, whisk together fish sauce, vinegar, sesame oil and pepper flakes; set aside at room temperature.
2. For the meatballs: In a large bowl, stir together turkey, garlic, ginger, sesame oil, vinegar and soy sauce. Form mixture into 24 (2-inch) meatballs.
3. Lightly coat a large skillet with cooking spray and heat to medium-high. Add meat balls in 2 batches and cook, turning occasionally, until browned on all sides, 5-7 minutes for each batch.
4. Lay 3 lettuce leaves on each of the 4 plates. Place 2 meatballs on top of each leaf. Top meatballs with cucumber and mint leaves, drizzle with dressing, and serve.

WW POINTS VALUE: 4 pts

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Who doesn't love  a hearty meatball once in a while? Just because summer is over it doesn't mean you can't enjoy these tasty little treats. I have come to really love Asian food since I started cooking 4 years ago. When you think of meatballs, you normally think of Italian food served with some kind of pasta. Meatballs can be enjoyed in any kind of ethnic palate of any meat. These meatballs are on Phase 1 because there are no breadcrumbs in these meatballs. I really loved these meatballs because they they were spicy, sweet and hot with a cool and refreshing aftertaste from the mint and cucumber. These treats are great for a light lunch, after a workout or even for a dinner party. Forget going out to that local Asian restaurant or order takeout. Cook these Asian treats at home in 30 minutes or less and you'll be happy.

 



Beef Satay with Peanut Sauce

Ingredients:

Satay:

• 3 garlic cloves, minced
• 2 tbsp fresh lime juice
• 1 tbsp grated fresh ginger
• 1/2 tsp toasted sesame oil
• 1 1/2 lbs. top round beef, trimmed and cut into 3/4-inch thick slices

Sauce:

• 1/4 cup creamy trans-fat-free peanut butter
• 1/4 cup water
• 2 tbsp low-sodium soy sauce
• 1 tbsp + 1 1/2 tsp rice vinegar
• 2 garlic cloves, minced
• 1/8 tsp red pepper flakes

Makes 4 servings

1. For the satay: In a 9-by-13-inch glass baking dish, combine garlic, lime juice, ginger and oil. Add beef and turn to coat with marinade. Cover the dish with plastic wrap and marinate beef at room temperature for 20 minutes.
2. For the sauce: In a medium bowl, whisk together peanut butter, water, soy sauce, vinegar, garlic and pepper flakes.
3. Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Thread equal amounts of sliced meat onto 4 skewers. Grill meat 5-7 minutes per side for medium-rare. Serve warm with peanut sauce drizzled evenly over the meat or on side for dipping.

WW POINTS VALUE: 8 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. You ever have one of those days where you're craving a fancy steak or you want to go to an upscale Asian restaurant and order a fancy steak dinner? This dinner is DEFINITELY for you! This dinner was surprisingly delicious because the peanut sauce was rich, creamy and spicy and the marinated beef in Asian flavors was moist and spicy as well. Even though the recipe calls for skewers, you can enjoy this dinner without the skewers. You can also serve the satay sauce with chicken, pork or noodles for other Asian inspired dishes as well. 

Sweet-and-Sour Sauce

Ingredients:

• 1/3 cup rice vinegar
• 1/3 cup packed light brown sugar
• 3 tbsp ketchup
• 2 tbsp light soy sauce
• 1 tsp Asian (dark) sesame oil
• 1 tsp minced fresh ginger
• 1 clove garlic, minced
• 2 tsp cornstarch
• 2 tsp water

Makes 4 Servings

1. In a small bowl, combine the vinegar, brown sugar, ketchup and soy sauce.
2. In a small saucepan, heat the oil. Add the ginger and garlic; cook until fragrant, about 30 seconds. Add the vinegar mixture and bring to a boil; boil 1 minute. Meanwhile, dissolve the cornstarch in the water; stir into the saucepan. Return to a boil and cook until mixture is thickened, 1 minutes longer.

WW POINTS VALUE: 2 pts (3 tbsp per serving)

Note: This recipe appears in the New WW Complete Cookbook. This is a quick and easy sauce to make if you are ever in the mood for Asian. You won't have to order take out again once you have this sauce on your main dish. This sauce can be used on scallops, shrimp, salmon, chicken, pork or even beef. I had this sauce on my pork last night for dinner and it was delicious. You can even use this sauce on vegetables and it will taste just as delicious.

Pork Kebabs with Scallion-Chili Paste

Ingredients:

• 6 scallions, roughly chopped
• 1/2 cup cilantro leaves
• 1 tbsp rice vinegar
• 2 tsp Asian fish sauce
• 1 tsp chili paste (from a jar)
• 1 1/2 lbs. pork top loin, cut into 1-inch cubes
• 2 medium zucchini, cut into 1-inch-thick rounds
• 2 garlic cloves, minced
• 1 tsp canola oil
• salt
• freshly ground black pepper
• 8 (12-inch) skewers

Makes 4 Servings

1. In a food processor, combine scallions and cilantro; pulse until finely chopped. Add vinegar, fish sauce, and chili paste; process untila rough paste forms, about 30 seconds. Transfer scallion-chili paste to a medium bowl, add pork, and turn to coat well.
2. In another medium bowl, toss zucchini with garlic and oil. Thread pork and zucchini evenly onto skewers, alternating pieces.
3. Lightly coat a grill or grill pan with cooking spray and heat ot medium-high. Grill kebabs, turning frequently, until pork is just cooked through, 10-12 minutes. Season lightly with salt and pepper and serve.

 WW POINTS VALUE: 5 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. The weather was nice and I wanted to grill my dinner and I was in the mood for Asian. Asian food grilled is so delicious. If you don't have skewers, don't worry. You can grill the pork as a whole and put the zucchini and other vegetables wrapped in tin foil and have grilled roasted vegetables as a side and your meal will be just as delicious. The scallion-chili paste may not look appealing but it tastes really delicious. Chili paste is universal and can be used in dishes such as burgers, stir-fries, homemade sauces and condiments and even in eggs.

Swordfish with Asian Flavors

Ingredients:

• 3 tbsp reduced-sodium soy sauce
• 3 tbsp unseasoned rice vinegar
• 2 tbsp packed brown sugar
• 1 tsp Asian (dark) sesame oil
• 2 tsp cornstarch
• 1/4 tsp hot pepper sauce
• 4 (6 oz.) swordfish steaks, about 3/4 inch thick
• 1/2 tsp salt
• 1/4 tsp fresh ground pepper
• 2 tsp canola oil
• 1 tbsp sesame seeds

Makes 4 Servings

1. Stir together the soy sauce, vinegar, brown sugar, sesame oil, cornstarch and pepper sauce in a small bowl until smooth; set aside.
2. Sprinkle the swordfish with the salt and pepper.
3. Heat the oil in a large nonstick skillet over medium-high heat. Add the swordfish and cook until opaque throughout, about 4 minutes on each side; transfer to a platter. Stir the cornstarch mixture and add to the skillet. Cook, stirring constantly, until the sauce thickens and bubbles, about 1 minute. Spoon over the swordfish and sprinkle with the sesame seeds.

WW POINTS VALUE: 5 pts

Note: This recipe appears in the WW in 20 Minutes Cookbook.  This recipe looked so delicious and I've always wanted to try it. This meal was so delicous. This Asian flavored sauce can be used over fish, chicken, beef, pork and vegetables. You can make the sauce in advance and use it  anytime. Asian flavors can be very filling and you won't be hungry later on.