Cucumber Salad

Yield: 4 servings

  • 4 tsp rice vinegar
  • 2 tsp dark sesame oil
  • 1/4 tsp black pepper
  • 1/8 tsp salt
  • 2 cups thinly sliced cucumber
  • 1/2 c thinly sliced radishes
  • 3 Tbsp thinly sliced green onions

Combine the first 4 ingredients in a medium bowl.  Add veggies, tossing well to combine.

Calories: 32; Fat: 2.4 g

Spicy Shrimp Noodle Bowl


5 points

Yield: 4 servings
serve with Cucumber Salad
Reviewers added more broth to make it soupier

1 pound tail-on peeled and deveined medium shrimp
1 1/2 cups water
1 cup fat-free, lower-sodium chicken broth
1 (8-ounce) bottle clam juice
2 (1/4-inch-thick) slices peeled fresh ginger
1 teaspoon olive oil
3/4 cup thinly sliced red bell pepper
1/4 cup thinly sliced yellow onion
1 garlic clove, minced
1/2 cup sugar snap peas
2 teaspoons chili garlic sauce or 1/2 teaspoon crushed red pepper
1/4 teaspoon salt
3 ounces uncooked rice sticks
2 tablespoons fresh cilantro leaves
Lime wedges

1. Remove shrimp tails; set aside. Combine shrimp tails, water, broth, clam juice, and ginger in a saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes. Strain broth mixture through a sieve into a bowl; discard solids.

2. Heat olive oil in medium saucepan over medium-high heat. Add bell pepper, yellow onion, and garlic; sauté 3 minutes. Add reserved broth; bring to a simmer. Add shrimp, peas, chili garlic sauce, salt, and noodles; cook 5 minutes or until noodles are done. Ladle 1 1/4 cups soup into each of 4 bowls; top each serving with 1 1/2 teaspoons cilantro. Serve with lime wedges.

CALORIES 236 ; FAT 3.6g (sat 0.7g,mono 1.3g,poly 1g); CHOLESTEROL 174mg; CALCIUM 84mg; CARBOHYDRATE 25.4g; SODIUM 506mg; PROTEIN 26.5g; FIBER 1.9g; IRON 3.7mg

Citrus-Marinated Mushrooms+

Fresh citrus and sweet, sour, and spicy Asian flavors put a new twist on mushroom salad. If mushrooms are very large, quarter them. Marinating overnight intensifies the taste.

1/4  cup rice vinegar
2  tablespoons sugar
2  tablespoons fresh lime juice
1  tablespoon low-sodium soy sauce
3/4  teaspoon crushed red pepper
1/4  teaspoon salt
4  garlic cloves, thinly sliced
1  teaspoon grated orange rind
2  teaspoons extravirgin olive oil
1  teaspoon dark sesame oil
1/2  teaspoon grated lime rind
1  pound mushrooms, halved
2  tablespoons chopped fresh parsley

Combine first 7 ingredients in a small saucepan. Bring to a boil; cook 1 minute or until sugar dissolves. Remove from heat; stir in orange rind, oils, and lime rind. Combine vinegar mixture and mushrooms in a large bowl; toss well to combine. Cover; refrigerate overnight. Add parsley; toss to combine.

Yield: 6 servings (serving size: about 2/3 cup)

Chicken Sate with Ponzu Sauce

To prevent wooden skewers from burning while grilling, soak for 30 minutes in hot water beforehand. Total time: 30 minutes.

4  (6-ounce) skinless, boneless chicken breast halves
1/4  cup packed light brown sugar
1/4  cup sake (rice wine)
1/4  cup rice vinegar
1/4  cup fresh lime juice
2  teaspoons low-sodium soy sauce
1  teaspoon dark sesame oil
1/4  teaspoon crushed red pepper
1  garlic clove, minced
Cooking spray

Prepare grill.
Cut each chicken breast half lengthwise into 4 strips. Combine sugar and remaining ingredients except cooking spray in a small bowl; stir until sugar dissolves. Combine half of sake mixture and all of chicken in a large bowl. Let stand 10 minutes. Reserve remaining sake mixture.
Drain chicken, discarding marinade. Thread 1 chicken strip onto each of 16 (8-inch) skewers. Place chicken on grill rack coated with cooking spray; grill 2 minutes on each side or until done. Serve with remaining sake mixture.

Yield: 4 servings (serving size: 4 skewers and about 1 1/2 tablespoons sake mixture)

Asian Slaw

2 Tbsp rice vinegar
2 Tbsp soy sauce
2 tsp light brown sugar
1 tsp sesame oil
1 16 oz. pkg cabbage and cole slaw
¼ c minced fresh cilantro
¼ c chopped green onions
2 Tbsp chopped dry-roasted peanuts

Combine first 4 ingredients in a large bowl; stir with a whisk.  Add remaining ingredients and toss to coat.

Asian Chicken Slaw


2 1/2 cups shredded cooked chicken breast (about 1 pound)
3/4 cup finely chopped celery
1/2 cup chopped sugar snap peas
1/2 cup chopped red bell pepper
1/4 cup finely chopped onion
1 (10-ounce) package angel hair slaw
1 (8-ounce) can sliced water chestnuts, drained

1/4 cup cider vinegar
1/4 cup rice wine vinegar
2 tablespoons sugar
1 teaspoon salt
2 teaspoons low-sodium soy sauce
1/4 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper

Remaining ingredients:
1/4 cup slivered almonds, toasted
1 teaspoon sesame seeds, toasted

To prepare slaw, combine the first 7 ingredients in a large bowl.

To prepare dressing, combine cider vinegar and next 6 ingredients (through black pepper) in a small bowl; stir with a whisk. Pour dressing over the slaw; toss to coat. Cover and chill 1 hour. Sprinkle with slivered almonds and sesame seeds before serving.

Yield:  6 servings (serving size: about 1 1/2 cups)

Asian Chicken Noodle and Vegetable Salad

6 ounces uncooked rice noodles
2 cups cubed skinless, boneless rotisserie chicken breast
1/2 cup matchstick-cut carrots
1/2 cup chopped green bell pepper
1/3 cup chopped green onions (about 3)
1/4 cup canned sliced water chestnuts, drained
1/4 cup Thai sweet chili sauce (such as Mae Ploy)
2 tablespoons canola oil
1 1/2 tablespoons rice wine vinegar
1 1/2 tablespoons fresh lemon juice
2 teaspoons low-sodium soy sauce
1/2 teaspoon grated peeled fresh ginger
2 tablespoons chopped unsalted, dry-roasted peanuts

Prepare noodles according to package directions. Drain and cool. Combine noodles, chicken, and next 4 ingredients (through water chestnuts) in a large bowl; toss well.
Combine chili sauce and next 5 ingredients (through ginger) in a small bowl, stirring with a whisk. Drizzle chili sauce mixture over noodle mixture; toss gently to coat. Sprinkle with peanuts. Serve immediately.

Yield: 4 servings (serving size: 2 cups)

Wonton Crisps:
Stack 12 wonton wrappers, cut in half diagonally.  Arrange halves in a single layer on a foil-lined baking sheet.  Coat wonton halves with cooking spray, sprinkle with kosher salt.  Bake at 375 for 10 minutes or until lightly browned.

Thai Shrimp and Tofu with Asparagus+

I did not find this spicy at all.  Would recommend more curry paste and/or sriracha sauce.  Flavors not very complex (to this old tongue) – consider other spices? A few nuts or using a nut oil might also help.  It is a yummy combo with mushrooms and asparagus.  Could also use fish chunks instead of shrimp.  Serving size is large – could serve 4 with this.

1/3  cup oyster sauce
1  tablespoon fish sauce
2  teaspoons sugar
1  teaspoon Thai red curry paste
1  tablespoon canola oil, divided
1  (14-ounce) package reduced-fat firm tofu, drained and cut into 1/2-inch cubes
1/2  pound frozen peeled and de-veined medium shrimp, thawed
2  cups thinly sliced shiitake mushrooms (about 4 ounces)
1  cup pre-chopped onion
1  tablespoon bottled minced fresh ginger
1  tablespoon bottled minced garlic
1  pound asparagus, trimmed and cut into 1/2-inch pieces (about 5 cups)

Combine first 4 ingredients in a bowl.
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat; add tofu. Cook 3 minutes or until lightly browned; set aside. Heat 1 teaspoon oil in pan; add shrimp. Cook 2 minutes on each side or just until opaque; set aside. Heat remaining 1 teaspoon oil in pan; add mushrooms, onion, ginger, and garlic. Cook 2 minutes or until mushrooms are tender, stirring frequently. Add asparagus; cook 4 minutes or until crisp-tender. Add sauce, tofu, and shrimp back to pan; cook 1 minute or until heated.

Yield: 3 servings (serving size: 2 cups)