CHINESE
CHINESE
Sassy Veggie Egg Rolls
Shrimpylicious Egg Rolls
Fully Loaded Egg Rolls
Hot & Hungry Szechuan Shrimp
Asian-Style Honey BBQ Chicken
So Low Mein with Chicken
Veggie So Low Mein
Eggplant Stir-Fry
Veggie-Friendly Asian Lettuce Wraps
Turbo Tofu Stir-Fry
Veggie-rific Fried Rice
Chop-Chop Beef Stir-Fry
Egg-cellent Foo Young
Sweet & Sticky Sesame Chicken
Veggie-Loaded Cashew Chicken
Mmmmm Moo Shu Chicken
Oh Honey! Walnut Shrimp
Sweet & Sticky Orange Chicken
Orange Beef Stir-Fry
WOWOWOW! Kung Pao
Sweet & Sour Chicken 1-2-3
Shrimpylicious Egg Rolls
Fully Loaded Egg Rolls
Hot & Hungry Szechuan Shrimp
Asian-Style Honey BBQ Chicken
So Low Mein with Chicken
Veggie So Low Mein
Eggplant Stir-Fry
Veggie-Friendly Asian Lettuce Wraps
Turbo Tofu Stir-Fry
Veggie-rific Fried Rice
Chop-Chop Beef Stir-Fry
Egg-cellent Foo Young
Sweet & Sticky Sesame Chicken
Veggie-Loaded Cashew Chicken
Mmmmm Moo Shu Chicken
Oh Honey! Walnut Shrimp
Sweet & Sticky Orange Chicken
Orange Beef Stir-Fry
WOWOWOW! Kung Pao
Sweet & Sour Chicken 1-2-3
HG-ified stir-frys, egg rolls, moo shu, low mein, egg foo young, and MORE … all here for your chewing pleasure.
A QUICK GUIDE TO SYMBOLS:
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MeatlessYou guessed it—to meat here! That includes beef, poultry, and fish.
Some recipes give the option of a meatless ingredient.
If you want your meal without meat, go with the meatless choice.
Single ServingPretty straightforward. These are recipes for one.
5 Ingredients or LessFans of HG know that we like to keep things simple. And these recipes contain just five ingredients or less!
PhotosThese recipes can be seen in one of the book’s photo inserts. The number in the symbol tells you which insert.
Find photos of all the recipes at hungry-girl.com/books!
You’ll Need: baking sheet, nonstick spray, large microwave-safe bowlPrep: 20 minutes
Cook: 35 minutes
th of recipe (1 egg roll):82 calories, <0.5g fat, 211mg sodium, 18g carbs, 1.5g fiber, 3g sugars, 3g protein
INGREDIENTS
21/2 cups bagged coleslaw mix
1 cup chopped onion
1/2 cup chopped bean sprouts
1/2 cup chopped celery
1/2 cup pineapple chunks packed in juice, drained and chopped
1/2 cup canned sliced water chestnuts, drained and chopped
2 tablespoons reduced-sodium/lite soy sauce
11/2 tablespoons chopped garlic
12 large square egg roll wrappers
1 cup chopped onion
1/2 cup chopped bean sprouts
1/2 cup chopped celery
1/2 cup pineapple chunks packed in juice, drained and chopped
1/2 cup canned sliced water chestnuts, drained and chopped
2 tablespoons reduced-sodium/lite soy sauce
11/2 tablespoons chopped garlic
12 large square egg roll wrappers
Optional seasonings: salt and black pepper
DIRECTIONS
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
Place coleslaw mix in a large microwave-safe bowl with 2 tablespoons water. Cover and microwave for 3 minutes, or until softened.
Drain any excess water and blot away excess moisture. Add all other ingredients except wrappers and mix well. If you like, season to taste with salt and pepper.
Lay an egg roll wrapper flat on a dry surface. Evenly distribute 2 heaping tablespoons slaw mixture (
th of mixture) in a row a little below the center of the wrapper. Moisten all four edges by dabbing your fingers in water and going over the edges smoothly. Fold the sides about ¾ inch toward the middle, to keep mixture from falling out. Roll up the wrapper around the mixture and continue to the top. Seal with a dab of water.
th of mixture) in a row a little below the center of the wrapper. Moisten all four edges by dabbing your fingers in water and going over the edges smoothly. Fold the sides about ¾ inch toward the middle, to keep mixture from falling out. Roll up the wrapper around the mixture and continue to the top. Seal with a dab of water.Place on the baking sheet, and repeat with remaining mixture and wrappers.
Spray egg rolls with nonstick spray. Bake until golden brown, 25 to 30 minutes. Enjoy!
MAKES 12 SERVINGS
QUICK Q&A WITH HG:
Where can I find egg roll wrappers?
With the tofu and other refrigerated Asian products.
You’ll Need: baking sheet, nonstick spray, large microwave-safe bowl
Prep: 30 minutes
Marinate: 20 minutes (optional)
Cook: 35 minutes
Prep: 30 minutes
Marinate: 20 minutes (optional)
Cook: 35 minutes
1/6th of recipe (1 egg roll):
99 calories, 0.5g fat, 380mg sodium, 16.5g carbs, 1.5g fiber, 2g sugars, 7g protein
99 calories, 0.5g fat, 380mg sodium, 16.5g carbs, 1.5g fiber, 2g sugars, 7g protein
INGREDIENTS
4 cups bagged coleslaw mix
4 oz. cooked and chopped ready-to-eat shrimp
1/2 cup canned sliced water chestnuts, drained and cut into strips
¼ cup chopped bean sprouts
¼ cup chopped scallions
1 stalk celery, thinly sliced widthwise
2 tablespoons reduced-sodium/lite soy sauce
1 teaspoon crushed garlic
¼ teaspoon ground ginger
1/8 teaspoon salt
Dash black pepper
6 large square egg roll wrappers
4 oz. cooked and chopped ready-to-eat shrimp
1/2 cup canned sliced water chestnuts, drained and cut into strips
¼ cup chopped bean sprouts
¼ cup chopped scallions
1 stalk celery, thinly sliced widthwise
2 tablespoons reduced-sodium/lite soy sauce
1 teaspoon crushed garlic
¼ teaspoon ground ginger
1/8 teaspoon salt
Dash black pepper
6 large square egg roll wrappers
Optional dip: sweet & sour sauce
DIRECTIONS
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
Place coleslaw mix in a large microwave-safe bowl with 2 tablespoons water. Cover and microwave for 3 minutes, or until softened.
Drain any excess water. Add all other ingredients except wrappers and mix well. For added flavor intensity, cover and marinate in the fridge for 20 minutes (optional).
Lay an egg roll wrapper flat on a dry surface. Evenly distribute about 1/2 cup slaw mixture (1/6th of mixture) in a row a little below the center of the wrapper.
Moisten all four edges by dabbing your fingers in water and going over the edges smoothly. Fold the sides about ¾ inch toward the middle, to keep mixture from falling out. Roll up the wrapper around the mixture and continue to the top. Seal with a dab of water.
Place on the baking sheet, and repeat with remaining mixture and wrappers.
Spray egg rolls with nonstick spray. Bake until golden brown, 25 to 30 minutes. Enjoy!
MAKES 6 SERVINGS
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109 calories PER SERVINGYou’ll Need: baking sheet, nonstick spray, small bowl, skillet, large bowl
Prep: 30 minutes
Marinate: 10 minutes, plus 20 minutes (optional)
Cook: 35 minutes
Prep: 30 minutes
Marinate: 10 minutes, plus 20 minutes (optional)
Cook: 35 minutes
1/8th of recipe (1 egg roll):
109 calories, 1.5g fat, 380mg sodium, 15g carbs, 1g fiber, 2g sugars, 9g protein
109 calories, 1.5g fat, 380mg sodium, 15g carbs, 1g fiber, 2g sugars, 9g protein
INGREDIENTS
21/2 tablespoons reduced-sodium/lite soy sauce
1/2 teaspoon granulated white sugar or Splenda No Calorie Sweetener (granulated)
4 ounces raw boneless pork tenderloin, finely chopped
3 cups bagged coleslaw mix
One 6-ounce can (4 ounces drained) tiny shrimp, drained
¼ cup chopped bean sprouts
¼ cup chopped scallions
1 stalk celery, thinly sliced widthwise
2 teaspoons crushed garlic
1 teaspoon sesame oil
1/2 teaspoon ground ginger
1/8 teaspoon black pepper
8 large square egg roll wrappers
1/2 teaspoon granulated white sugar or Splenda No Calorie Sweetener (granulated)
4 ounces raw boneless pork tenderloin, finely chopped
3 cups bagged coleslaw mix
One 6-ounce can (4 ounces drained) tiny shrimp, drained
¼ cup chopped bean sprouts
¼ cup chopped scallions
1 stalk celery, thinly sliced widthwise
2 teaspoons crushed garlic
1 teaspoon sesame oil
1/2 teaspoon ground ginger
1/8 teaspoon black pepper
8 large square egg roll wrappers
Optional dip: sweet & sour sauce
DIRECTIONS
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
In a small bowl, mix 1/2 tablespoon soy sauce with sugar or Splenda. Add pork and coat well. Cover and marinate in the fridge for 10 minutes.
Bring a skillet sprayed with nonstick spray to medium-high heat. Add coleslaw mix, pork, and any excess marinade. Cook and stir for 3 to 5 minutes, until pork is cooked through.
Transfer mixture to a large bowl. Add remaining 2 tablespoons soy sauce and all other remaining ingredients except wrappers. Mix well. For added flavor intensity, cover and marinate in the fridge for 20 minutes (optional).
Lay an egg roll wrapper flat on a dry surface. Evenly distribute about 1/3 cup slaw mixture (1/8th of mixture) in a row a little below the center of the wrapper.
Moisten all four edges by dabbing your fingers in water and going over the edges smoothly. Fold the sides about ¾ inch toward the middle, to keep mixture from falling out. Roll the wrapper up around the mixture and continue to the top. Seal with a dab of water.
Place on the baking sheet, and repeat with remaining mixture and wrappers.
Spray egg rolls with nonstick spray. Bake until golden brown, 25 to 30 minutes. Enjoy!
MAKES 8 SERVINGS
You’ll Need: medium bowl, wok (or large skillet), nonstick spray Prep: 15 minutes
Cook: 10 minutes
1/2 of recipe (about 2 cups): 245 calories, 1.5g fat, 987mg sodium, 32.5g carbs, 4.5g fiber, 12.5g sugars, 24.5g protein
INGREDIENTS
1 tablespoon cornstarch
11/2 tablespoons ketchup
11/2 tablespoons reduced-sodium/lite soy sauce
1/2 tablespoon Sriracha chili sauce (shelf-stable Asian hot sauce)
1 teaspoon granulated white sugar or Splenda No Calorie Sweetener (granulated)
¼ teaspoon red pepper flakes, or more to taste
1 cup chopped green beans
1 cup chopped green bell pepper
1 cup chopped onion
1 teaspoon chopped garlic
1 teaspoon chopped ginger
8 ounces (about 14) raw large shrimp, peeled, tails removed, deveined
1/2 cup sliced water chestnuts, drained
11/2 tablespoons ketchup
11/2 tablespoons reduced-sodium/lite soy sauce
1/2 tablespoon Sriracha chili sauce (shelf-stable Asian hot sauce)
1 teaspoon granulated white sugar or Splenda No Calorie Sweetener (granulated)
¼ teaspoon red pepper flakes, or more to taste
1 cup chopped green beans
1 cup chopped green bell pepper
1 cup chopped onion
1 teaspoon chopped garlic
1 teaspoon chopped ginger
8 ounces (about 14) raw large shrimp, peeled, tails removed, deveined
1/2 cup sliced water chestnuts, drained
DIRECTIONS
In a medium bowl, mix cornstarch with 1/3 cup water until dissolved. Thoroughly mix in ketchup, soy sauce, chili sauce, sugar or Splenda, and red pepper flakes.
Bring a wok (or large skillet) sprayed with nonstick spray to medium-high heat. Add green beans, bell pepper, onion, garlic, and ginger. Cook and stir until slightly softened, about 5 minutes.
Add shrimp and water chestnuts. Stir sauce and add as well. Cook and stir until sauce has thickened and shrimp are cooked through, about 3 minutes. Enjoy!
MAKES 2 SERVINGS
You’ll Need: small bowl, large sealable bag, baking pan, nonstick spray, pastry brush
Prep: 15 minutes
Marinate: 30 minutes
Cook: 20 minutes
Prep: 15 minutes
Marinate: 30 minutes
Cook: 20 minutes
1/2 of recipe (about 7 pieces): 291 calories, 3.5g fat, 1,061mg sodium, 28g carbs, 0.5g fiber, 25g sugars, 35g protein
INGREDIENTS
2 tablespoons hoisin sauce
2 tablespoons honey
2 tablespoons reduced-sodium/lite soy sauce
1/2 teaspoon ground ginger
1/8 teaspoon cayenne pepper
10 ounces raw boneless skinless chicken breast, cut into about fourteen 1/2-inch-wide strips
1/2 teaspoon each salt and black pepper
2 teaspoons toasted sesame seeds
2 tablespoons chopped scallions
2 tablespoons honey
2 tablespoons reduced-sodium/lite soy sauce
1/2 teaspoon ground ginger
1/8 teaspoon cayenne pepper
10 ounces raw boneless skinless chicken breast, cut into about fourteen 1/2-inch-wide strips
1/2 teaspoon each salt and black pepper
2 teaspoons toasted sesame seeds
2 tablespoons chopped scallions
DIRECTIONS
In a small bowl, thoroughly mix hoisin sauce, honey, soy sauce, ginger, and cayenne pepper.
Season chicken with salt and pepper and place in a large sealable bag. Add 3 tablespoons of the sauce mixture and seal. Set remaining sauce aside. Marinate chicken in the fridge for 30 minutes.
Preheat oven to 375 degrees. Spray a baking pan with nonstick spray.
Place chicken in the pan and discard the bag of excess marinade. Bake for 8 minutes.
Flip chicken and brush with remaining sauce. Bake until chicken is cooked through, about 8 more minutes.
Serve topped with sesame seeds and scallions!
MAKES 2 SERVINGS
You’ll Need: strainer, medium bowl, wok (or large skillet), nonstick sprayPrep: 15 minutes
Cook: 15 minutes
¼th of recipe (about 11/2 cups):
177 calories, 1.5g fat, 925mg sodium, 21.5g carbs, 6g fiber, 7g sugars, 18g protein
177 calories, 1.5g fat, 925mg sodium, 21.5g carbs, 6g fiber, 7g sugars, 18g protein
INGREDIENTS
3 bags House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute
¼ cup reduced-sodium/lite soy sauce
1 tablespoon cornstarch
1 tablespoon granulated white sugar
2 teaspoons chicken-flavored powdered consommé
One 12-ounce bag frozen stir-fry vegetables
8 ounces raw boneless skinless chicken breast, cut into strips
1 cup bean sprouts
1/2 cup chopped mushrooms
1/2 cup thinly sliced zucchini
1/2 cup chopped scallions
¼ cup shredded carrots
¼ cup reduced-sodium/lite soy sauce
1 tablespoon cornstarch
1 tablespoon granulated white sugar
2 teaspoons chicken-flavored powdered consommé
One 12-ounce bag frozen stir-fry vegetables
8 ounces raw boneless skinless chicken breast, cut into strips
1 cup bean sprouts
1/2 cup chopped mushrooms
1/2 cup thinly sliced zucchini
1/2 cup chopped scallions
¼ cup shredded carrots
HG SWEET ALTERNATIVE!
If made with an equal amount of Splenda No Calorie Sweetener (granulated) in place of the sugar, each serving will have 167 calories, 19g carbs, and 4g sugars.
DIRECTIONS
Use a strainer to rinse and drain noodles. Thoroughly pat dry. Roughly cut noodles.
To make the sauce, in a medium bowl, combine soy sauce, cornstarch, sugar, and consommé. Add 1/2 cup hot water and stir until cornstarch dissolves.
Bring a wok (or large skillet) sprayed with nonstick spray to medium-high heat. Add all ingredients except noodles and sauce. Cook and stir for 5 to 7 minutes, until chicken is cooked through and all veggies are hot.
Add sauce and cook and stir until thickened, about 3 to 4 minutes.
Add noodles and cook and stir until well mixed and hot, about 2 minutes. Serve and enjoy!
MAKES 4 SERVINGS
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You’ll Need: strainer, medium bowl, wok (or large skillet), nonstick sprayPrep: 15 minutes
Cook: 15 minutes
¼th of recipe (about 11/2 cups):
128 calories, 1.5g fat, 940mg sodium, 23g carbs, 6g fiber, 9g sugars, 6g protein
128 calories, 1.5g fat, 940mg sodium, 23g carbs, 6g fiber, 9g sugars, 6g protein
INGREDIENTS
3 bags House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute
1/2 cube vegetable bouillon
¼ cup reduced-sodium/lite soy sauce
1 tablespoon cornstarch
1 tablespoon granulated white sugar
One 12-ounce bag frozen stir-fry vegetables
1 cup sliced mushrooms
1 cup thinly sliced zucchini
1 cup bean sprouts
1/2 cup chopped scallions
¼ cup shredded carrots
1/2 cube vegetable bouillon
¼ cup reduced-sodium/lite soy sauce
1 tablespoon cornstarch
1 tablespoon granulated white sugar
One 12-ounce bag frozen stir-fry vegetables
1 cup sliced mushrooms
1 cup thinly sliced zucchini
1 cup bean sprouts
1/2 cup chopped scallions
¼ cup shredded carrots
HG SWEET ALTERNATIVE!
If made with an equal amount of Splenda No Calorie Sweetener (granulated) in place of the sugar, each serving will have 120 calories, 20g carbs, and 6g sugars.
DIRECTIONS
Use a strainer to rinse and drain noodles. Thoroughly pat dry. Roughly cut noodles.
To make the sauce, in a medium bowl, stir to dissolve bouillon in 1/2 cup hot water. Add soy sauce, cornstarch, and sugar, and stir until cornstarch dissolves.
Bring a wok (or large skillet) sprayed with nonstick spray to medium-high heat. Add all ingredients except noodles and sauce. Cook and stir until all veggies are hot, 5 to 7 minutes.
Add sauce and cook and stir until thickened, about 3 to 4 minutes.
Add noodles and cook and stir until well mixed and hot, about 2 minutes. Serve and enjoy!
MAKES 4 SERVINGS
You’ll Need: small bowl, wok (or large skillet), nonstick spray Prep: 15 minutes
Cook: 20 minutes
1/2 of recipe (about 12/3 cups): 155 calories, 0.5g fat, 593mg sodium, 34.5g carbs, 11.5g fiber, 17.5g sugars, 5g protein
INGREDIENTS
1 tablespoon reduced-sodium/lite soy sauce
1 tablespoon sweet Asian chili sauce
1/2 tablespoon vegetarian-friendly oyster sauce
1/8 teaspoon ground ginger
1 medium eggplant, ends removed, cut widthwise into 1/2-inch slices
1 cup onion sliced into 1-inch strips
1 jalapeño pepper, stem removed, seeded, sliced into rings
1 teaspoon chopped garlic
1 cup chopped tomatoes
1 tablespoon sweet Asian chili sauce
1/2 tablespoon vegetarian-friendly oyster sauce
1/8 teaspoon ground ginger
1 medium eggplant, ends removed, cut widthwise into 1/2-inch slices
1 cup onion sliced into 1-inch strips
1 jalapeño pepper, stem removed, seeded, sliced into rings
1 teaspoon chopped garlic
1 cup chopped tomatoes
DIRECTIONS
In a small bowl, mix soy sauce, chili sauce, oyster sauce, ginger, and 2 tablespoons water.
Cut eggplant slices into quarters. Bring a wok (or large skillet) sprayed with nonstick spray to medium-high heat. Add eggplant, onion, jalapeño pepper, and garlic. Cook and stir until softened, 13 to 15 minutes.
Add sauce mixture and tomatoes. Cook and stir until tomatoes are hot, about 1 minute. Mmmmm!
MAKES 2 SERVINGS
JALAPENO QUICK TIP!
When handling jalapeños, don’t touch your eyes—that pepper juice can STING. And wash your hands well immediately afterward.
You’ll Need: medium bowl, skillet, nonstick spray Prep: 5 minutes
Cook: 10 minutes
1/2 of recipe (3 wraps): 220 calories, 3.5g fat, 971 mg sodium, 30g carbs, 8g fiber, 10g sugars, 21g protein
INGREDIENTS
2 tablespoons reduced-sodium/lite soy sauce
1 tablespoon brown sugar (not packed)
2 teaspoons Asian-style chili garlic sauce
1/2 teaspoon sesame oil
1¾ cups frozen ground-beef-style soy crumbles
1 cup canned sliced water chestnuts, drained and chopped
¾ cup chopped shiitake mushrooms
1 cup bean sprouts
1/2 cup chopped scallions
6 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce)
1 tablespoon brown sugar (not packed)
2 teaspoons Asian-style chili garlic sauce
1/2 teaspoon sesame oil
1¾ cups frozen ground-beef-style soy crumbles
1 cup canned sliced water chestnuts, drained and chopped
¾ cup chopped shiitake mushrooms
1 cup bean sprouts
1/2 cup chopped scallions
6 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce)
DIRECTIONS
In a medium bowl, thoroughly mix soy sauce, brown sugar, garlic sauce, and sesame oil.
Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir soy crumbles until thawed, about 3 minutes.
Add chopped water chestnuts, mushrooms, bean sprouts, and sauce mixture. Cook and stir until veggies have softened, 2 to 3 minutes.
Add scallions and cook and stir until hot, about 1 minute. Let slightly cool and then divide among lettuce leaves!
MAKES 2 SERVINGS
You’ll Need: medium bowl, whisk, skillet with a lid, nonstick spray, large bowl Prep: 10 minutes
Cook: 15 minutes
¼th of recipe (about 11/3 cups):
189 calories, 6.5g fat, 768mg sodium, 16.5g carbs, 4g fiber, 7g sugars, 13g protein
189 calories, 6.5g fat, 768mg sodium, 16.5g carbs, 4g fiber, 7g sugars, 13g protein
INGREDIENTS
One 12-ounce package block-style extra-firm tofu, drained
2 tablespoons reduced-sodium/lite soy sauce
2 tablespoons vegetarian-friendly oyster sauce
2 teaspoons cornstarch
1 teaspoon sesame oil
Dash ground ginger
Dash red pepper flakes
1/8 teaspoon salt
4 cups frozen stir-fry vegetables
3 cups frozen broccoli florets
1/2 teaspoon chopped garlic
2 tablespoons reduced-sodium/lite soy sauce
2 tablespoons vegetarian-friendly oyster sauce
2 teaspoons cornstarch
1 teaspoon sesame oil
Dash ground ginger
Dash red pepper flakes
1/8 teaspoon salt
4 cups frozen stir-fry vegetables
3 cups frozen broccoli florets
1/2 teaspoon chopped garlic
HG FYI:
Tofu also comes in 14-ounce to 16-ounce packages. If you can’t find a 12-ounce package, go for one of these larger packages and just use 12 ounces (about ¾ths of it).
DIRECTIONS
Lay tofu block on a dry surface with the shorter sides on the left and right. Vertically cut into 1/2-inch-wide pieces. Horizontally cut each piece into 4 smaller pieces.
In a medium bowl, combine soy sauce, oyster sauce, cornstarch, sesame oil, ginger, and red pepper flakes. Whisk until cornstarch has dissolved.
Bring a skillet sprayed with nonstick spray to high heat. Add tofu and sprinkle with salt. Cook until golden brown, about 6 minutes, gently flipping to evenly brown.
Transfer tofu to a large bowl and cover to keep warm.
To the skillet, add stir-fry veggies, broccoli, and garlic. Cover and cook until hot, about 5 minutes.
Give the sauce mixture a stir and add to the skillet, along with the tofu. Cook and stir until sauce has thickened slightly and tofu is hot, about 3 minutes. Dig in!
MAKES 4 SERVINGS
You’ll Need: medium bowl, wok (or large skillet), nonstick spray, large bowl Prep: 10 minutes
Cook: 15 minutes
1/5th of recipe (about 1 cup): 167 calories, 0.5g fat, 630mg sodium, 30g carbs, 4g fiber, 4g sugars, 8.5g protein
INGREDIENTS
One 1-ounce packet fried rice seasoning mix
1/8 teaspoon garlic powder
1/8 teaspoon ground ginger
1 tablespoon reduced-sodium/lite soy sauce
¾ cup fat-free liquid egg substitute
2 cups frozen diced carrots and peas
1 cup chopped mushrooms
2 cups cooked brown rice, chilled
1 cup chopped bean sprouts
¼ cup chopped scallions
1/8 teaspoon garlic powder
1/8 teaspoon ground ginger
1 tablespoon reduced-sodium/lite soy sauce
¾ cup fat-free liquid egg substitute
2 cups frozen diced carrots and peas
1 cup chopped mushrooms
2 cups cooked brown rice, chilled
1 cup chopped bean sprouts
¼ cup chopped scallions
Optional seasonings: salt and black pepper
DIRECTIONS
In a medium bowl, combine seasoning mix, garlic powder, and ground ginger. Add soy sauce and 3 tablespoons hot water, and stir until seasoning mix has dissolved.
Bring a wok (or large skillet) sprayed with nonstick spray to medium heat. Scramble egg substitute until fully cooked, 3 to 4 minutes, using a spatula to break it up into bite-sized pieces.
Transfer cooked egg substitute to a large bowl. If needed, clean wok. Remove from heat, re-spray, and return to medium heat. Add frozen vegetables and mushrooms, and cook and stir until frozen veggies are hot and mushrooms have softened, 5 to 7 minutes.
Transfer veggies to the large bowl. Remove wok from heat, re-spray, and bring to high heat. Add rice and seasoning mixture, and thoroughly stir. Add bean sprouts, scallions, and the contents of the large bowl. Cook and stir until liquid has evaporated and contents are well mixed and hot, about 1 minute. Enjoy!
MAKES 5 SERVINGS
You’ll Need: medium bowl, whisk, skillet, nonstick spray Prep: 15 minutes
Marinate: 15 minutes
Cook: 10 minutes
Entire recipe: 293 calories, 6.5g fat, 914mg sodium, 26g carbs, 7.5g fiber, 7g sugars, 35g protein
INGREDIENTS
1/2 cup fat-free beef broth
1/2 tablespoon cornstarch
1/2 tablespoon reduced-sodium/lite soy sauce
1/2 tablespoon chopped garlic
¼ teaspoon red pepper flakes
4 ounces raw lean beefsteak filet
Dash salt
2 cups broccoli florets
1 cup sliced mushrooms
1 cup sugar snap peas
2 tablespoons chopped scallions
1/2 tablespoon cornstarch
1/2 tablespoon reduced-sodium/lite soy sauce
1/2 tablespoon chopped garlic
¼ teaspoon red pepper flakes
4 ounces raw lean beefsteak filet
Dash salt
2 cups broccoli florets
1 cup sliced mushrooms
1 cup sugar snap peas
2 tablespoons chopped scallions
DIRECTIONS
In a medium bowl, combine beef broth, cornstarch, soy sauce, garlic, and red pepper. Whisk until cornstarch dissolves.
Season beef with salt and thinly slice. Add to the bowl and coat well. Cover and marinate in the fridge for 10 to 15 minutes.
Bring a skillet sprayed with nonstick spray to medium-high heat. Add broccoli, mushrooms, sugar snap peas, scallions, and ¼ cup of the marinade. Cook and stir until broccoli has softened, about 3 minutes.
Add beef and remaining marinade. Cook and stir for about 3 more minutes, until beef is fully cooked. Enjoy!
MAKES 1 SERVING
You’ll Need: small nonstick pot with a lid, whisk, large bowl, large skillet, nonstick spray, plate Prep: 15 minutes
Cook: 20 minutes
1/2 of recipe (about 5 pancakes with sauce):
286 calories, 2g fat, 1,026mg sodium, 21.5g carbs, 2.5g fiber, 7g sugars, 45g protein
286 calories, 2g fat, 1,026mg sodium, 21.5g carbs, 2.5g fiber, 7g sugars, 45g protein
INGREDIENTS
11/2 cups fat-free chicken broth
11/2 tablespoons cornstarch
1 tablespoon reduced-sodium/lite soy sauce
1 cup fat-free liquid egg substitute
1 cup finely chopped onion
1 cup chopped bean sprouts
1/2 cup chopped mushrooms
1/2 teaspoon chopped garlic
4 ounces raw bay shrimp, peeled, tails removed, deveined
4 ounces cooked and shredded (or finely chopped) skinless chicken breast
¼ cup chopped scallions
11/2 tablespoons cornstarch
1 tablespoon reduced-sodium/lite soy sauce
1 cup fat-free liquid egg substitute
1 cup finely chopped onion
1 cup chopped bean sprouts
1/2 cup chopped mushrooms
1/2 teaspoon chopped garlic
4 ounces raw bay shrimp, peeled, tails removed, deveined
4 ounces cooked and shredded (or finely chopped) skinless chicken breast
¼ cup chopped scallions
HG FYI:
If you can’t find bay shrimp, go for medium-sized shrimp and chop before cooking.
HG ALTERNATIVE!
Save about 230mg sodium per serving by using low-sodium chicken broth.
DIRECTIONS
To make the sauce, in a small nonstick pot, whisk broth, cornstarch, and 2 teaspoons soy sauce until cornstarch has dissolved. Bring to a boil, stirring often.
Set heat to low. Cook and stir until thickened, about 4 minutes. Remove from heat and cover to keep warm.
In a large bowl, whisk egg substitute with remaining 1 teaspoon soy sauce until well mixed.
Bring a large skillet sprayed with nonstick spray to medium heat. Add onion, bean sprouts, mushrooms, and garlic. Cook and stir until slightly softened, about 3 minutes.
Add shrimp and cook and stir until veggies are soft and shrimp are cooked through, about 2 minutes.
Transfer contents of the skillet to the large bowl. Add chicken and scallions and stir well.
If needed, clean skillet. Remove from heat, re-spray, and bring to medium-high heat. Add half of the mixture in heaping ¼-cup portions to form about 5 small pancakes, using a spatula to help pancakes take shape. Cook for 1 to 2 minutes per side, until golden brown and cooked through.
Plate pancakes, and repeat with remaining mixture to make about 5 more pancakes.
Serve pancakes smothered with sauce. Mmmmm!
MAKES 2 SERVINGS
You’ll Need: baking sheet, nonstick spray, wide bowl, large bowl, medium bowl, whisk, skillet
Prep: 20 minutes
Cook: 15 minutes
Prep: 20 minutes
Cook: 15 minutes
1/2 of recipe (about 1 cup):
301 calories, 4g fat, 859mg sodium, 26.5g carbs, 2g fiber, 7g sugars, 38g protein
301 calories, 4g fat, 859mg sodium, 26.5g carbs, 2g fiber, 7g sugars, 38g protein
INGREDIENTS
¼ cup whole-wheat flour
10 ounces raw boneless skinless chicken breast, cut into nuggets
¼ cup fat-free liquid egg substitute
¼ cup fat-free chicken broth
1 tablespoon cornstarch
2 tablespoons sugar-free pancake syrup
2 tablespoons seasoned rice vinegar
1 tablespoon ketchup
1/2 tablespoon reduced-sodium/lite soy sauce
1/2 teaspoon sesame oil
1/2 teaspoon crushed garlic
1 teaspoon sesame seeds
2 tablespoons thinly sliced scallions
10 ounces raw boneless skinless chicken breast, cut into nuggets
¼ cup fat-free liquid egg substitute
¼ cup fat-free chicken broth
1 tablespoon cornstarch
2 tablespoons sugar-free pancake syrup
2 tablespoons seasoned rice vinegar
1 tablespoon ketchup
1/2 tablespoon reduced-sodium/lite soy sauce
1/2 teaspoon sesame oil
1/2 teaspoon crushed garlic
1 teaspoon sesame seeds
2 tablespoons thinly sliced scallions
Optional seasoning: red pepper flakes
DIRECTIONS
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
Place flour in a wide bowl.
Place chicken in a large bowl, top with egg substitute, and toss to coat.
One at a time, shake nuggets to remove excess egg and coat with flour. Evenly lay on the baking sheet.
Bake until chicken is cooked through, about 10 minutes.
In a medium bowl, combine broth, cornstarch, syrup, vinegar, ketchup, soy sauce, sesame oil, and garlic. Whisk until cornstarch has dissolved.
Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir broth mixture until thickened, 1 to 2 minutes.
Remove skillet from heat, add chicken, and toss to coat. Serve topped with sesame seeds and scallions!
MAKES 2 SERVINGS
You’ll Need: medium bowl, wok (or large skillet), nonstick spray Prep: 15 minutes
Cook: 15 minutes
1/2 of recipe (about 11/2 cups): 318 calories, 9.5g fat, 863mg sodium, 25g carbs, 3g fiber, 10g sugars, 33.5g protein
INGREDIENTS
1/2 cup fat-free chicken broth
1/2 tablespoon cornstarch
1 tablespoon reduced-sodium/lite soy sauce
1 tablespoon seasoned rice vinegar
¼ teaspoon ground ginger
2 cups quartered mushrooms
1 cup chopped onion
1 teaspoon chopped garlic
8 ounces raw boneless skinless chicken breast, cut into bite-sized pieces
1/8 teaspoon each salt and black pepper
1 cup snow peas
¼ cup unsalted roasted cashews
2 tablespoons chopped scallions
1/2 tablespoon cornstarch
1 tablespoon reduced-sodium/lite soy sauce
1 tablespoon seasoned rice vinegar
¼ teaspoon ground ginger
2 cups quartered mushrooms
1 cup chopped onion
1 teaspoon chopped garlic
8 ounces raw boneless skinless chicken breast, cut into bite-sized pieces
1/8 teaspoon each salt and black pepper
1 cup snow peas
¼ cup unsalted roasted cashews
2 tablespoons chopped scallions
DIRECTIONS
In a medium bowl, stir cornstarch into broth until dissolved. Mix in soy sauce, vinegar, and ginger.
Bring a wok (or large skillet) sprayed with nonstick spray to medium-high heat. Add mushrooms, onion, and garlic. Cook and stir until slightly softened, 5 to 6 minutes.
Season chicken with salt and pepper and add to the wok. Add snow peas and cashews. Cook and stir for about 4 minutes, until chicken is fully cooked.
Stir sauce mixture and add to the wok. Cook and stir until sauce has slightly thickened, about 2 minutes.
Top with scallions and dig in!
MAKES 2 SERVINGS
You’ll Need: medium bowl, wok (or large skillet), nonstick spray Prep: 10 minutes
Cook: 10 minutes
1/5th of recipe (1 heaping cup): 121 calories, 1g fat, 835mg sodium, 15g carbs, 4.5g fiber, 6.5g sugars, 12.5g protein
INGREDIENTS
3 tablespoons reduced-sodium/lite soy sauce
3 tablespoons seasoned rice vinegar
1 teaspoon crushed garlic
1/2 teaspoon cornstarch
Dash black pepper
6 ounces raw boneless skinless chicken breast, cut into thin strips
One 12-ounce bag (4 cups) broccoli cole slaw
One 8-ounce can straw mushrooms, drained
1/2 cup canned bamboo shoots, drained and cut into thin strips
1 cup bean sprouts
2 tablespoons plus 2 teaspoons hoisin sauce
3 tablespoons seasoned rice vinegar
1 teaspoon crushed garlic
1/2 teaspoon cornstarch
Dash black pepper
6 ounces raw boneless skinless chicken breast, cut into thin strips
One 12-ounce bag (4 cups) broccoli cole slaw
One 8-ounce can straw mushrooms, drained
1/2 cup canned bamboo shoots, drained and cut into thin strips
1 cup bean sprouts
2 tablespoons plus 2 teaspoons hoisin sauce
DIRECTIONS
To make the moo shu sauce, in a medium bowl, combine soy sauce, vinegar, garlic, cornstarch, and pepper. Mix until cornstarch dissolves.
Bring a wok (or large skillet) sprayed with nonstick spray to medium-high heat. Cook and stir chicken until no longer pink, about 2 minutes. Add slaw and cook and stir until soft, 3 to 4 minutes.
Add mushrooms, bamboo shoots, bean sprouts, and moo shu sauce. Cook and stir until sauce has thickened and chicken is cooked through, 3 to 4 minutes.
Serve drizzled with hoisin sauce. Mmmm!!!
MAKES 5 SERVINGS
HG TIP!
Try our moo shu wrapped in warm high-fiber flour tortillas. SO GOOD!
You’ll Need: baking sheet, nonstick spray, 2 wide bowls, medium bowl, small microwave-safe bowl, whisk Prep: 15 minutes
Cook: 15 minutes
1/2 of recipe (about 7 shrimp):
208 calories, 4g fat, 658mg sodium, 18.5g carbs, 1g fiber, 10g sugars, 24g protein
208 calories, 4g fat, 658mg sodium, 18.5g carbs, 1g fiber, 10g sugars, 24g protein
INGREDIENTS
21/2 tablespoons whole-wheat flour
2 dashes salt
Dash black pepper
8 ounces (about 14) raw large shrimp, peeled, tails removed, deveined
2 tablespoons fat-free liquid egg substitute
2 tablespoons fat-free mayonnaise
1 tablespoon honey
1 drop lemon juice
Dash chili powder
1 tablespoon chopped walnuts
2 dashes salt
Dash black pepper
8 ounces (about 14) raw large shrimp, peeled, tails removed, deveined
2 tablespoons fat-free liquid egg substitute
2 tablespoons fat-free mayonnaise
1 tablespoon honey
1 drop lemon juice
Dash chili powder
1 tablespoon chopped walnuts
HG HEADS UP:
Consume immediately! (This recipe does not refrigerate well.)
DIRECTIONS
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
In a wide bowl, mix flour with a dash each salt and pepper.
Place shrimp in another wide bowl and pat dry. Top with egg substitute and toss to coat.
One at a time, gently shake shrimp to remove excess egg substitute and transfer to the seasoned flour; flip to evenly coat. Place on the baking sheet, evenly spaced.
Lightly mist shrimp with nonstick spray. Bake for 5 minutes. Flip shrimp. Bake until cooked through and slightly crispy, about 5 more minutes. Transfer to a medium bowl.
Meanwhile, in a small microwave-safe bowl, combine mayo, honey, lemon juice, chili powder, and remaining dash salt. Whisk until smooth.
Just before serving, microwave mayo mixture for 20 seconds, or until hot. Stir until smooth. Add to the shrimp bowl and toss to coat. Serve topped with walnuts. Enjoy!
MAKES 2 SERVINGS
You’ll Need: baking sheet, nonstick spray, wide bowl, large bowl, medium bowl, whisk, skillet
Prep: 35 minutes
Cook: 15 minutes
Prep: 35 minutes
Cook: 15 minutes
1/2 of recipe (about 1 cup):
284 calories, 2g fat, 765mg sodium, 26g carbs, 2g fiber, 8.5g sugars, 37g protein
284 calories, 2g fat, 765mg sodium, 26g carbs, 2g fiber, 8.5g sugars, 37g protein
INGREDIENTS
¼ cup whole-wheat flour
10 ounces raw boneless skinless chicken breast, cut into bite-sized pieces
¼ cup fat-free liquid egg substitute
¼ cup fat-free chicken broth
1 tablespoon cornstarch
11/2 tablespoons low-sugar orange marmalade
11/2 tablespoons seasoned rice vinegar
1 tablespoon Splenda No Calorie Sweetener (granulated)
1 tablespoon reduced-sodium/lite soy sauce
1 teaspoon chopped garlic
1 teaspoon chopped ginger
Dash red pepper flakes
2 tablespoons chopped scallions
10 ounces raw boneless skinless chicken breast, cut into bite-sized pieces
¼ cup fat-free liquid egg substitute
¼ cup fat-free chicken broth
1 tablespoon cornstarch
11/2 tablespoons low-sugar orange marmalade
11/2 tablespoons seasoned rice vinegar
1 tablespoon Splenda No Calorie Sweetener (granulated)
1 tablespoon reduced-sodium/lite soy sauce
1 teaspoon chopped garlic
1 teaspoon chopped ginger
Dash red pepper flakes
2 tablespoons chopped scallions
HG SWEET ALTERNATIVE!
Swap out the Splenda for the same amount of granulated white sugar, and each serving will have 305 calories, 31.5g carbs, and 14.5g sugars.
DIRECTIONS
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
Place flour in a wide bowl.
Place chicken in a large bowl, top with egg substitute, and toss to coat.
One at a time, shake chicken pieces to remove excess egg and coat with flour. Evenly lay on the baking sheet.
Bake until chicken is cooked through, about 10 minutes.
In a medium bowl, whisk broth with cornstarch until cornstarch has dissolved. Add marmalade, vinegar, sweetener, and soy sauce, and thoroughly whisk.
Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir garlic and ginger until slightly softened and fragrant, about 1 minute.
Add broth mixture and red pepper flakes. Cook and stir until well mixed and slightly thickened, 1 to 2 minutes.
Remove skillet from heat, add chicken, and toss to coat. Serve topped with scallions and enjoy!
MAKES 2 SERVINGS
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You’ll Need: medium bowl, whisk, large skillet, nonstick spray Prep: 15 minutes
Marinate: 10 minutes
Cook: 10 minutes
Entire recipe: 359 calories, 9g fat, 784mg sodium, 40g carbs, 9.5g fiber, 20g sugars, 33g protein
INGREDIENTS
1 tablespoon low-sugar orange marmalade
1/2 tablespoon reduced-sodium/lite soy sauce
1/2 tablespoon seasoned rice vinegar
1/2 tablespoon cornstarch
¼ teaspoon ground ginger
1/8 teaspoon garlic powder
4 ounces raw lean beefsteak filet
Dash salt
2 cups broccoli florets
1 cup chopped red bell pepper
1/2 cup shredded carrots
1/2 tablespoon reduced-sodium/lite soy sauce
1/2 tablespoon seasoned rice vinegar
1/2 tablespoon cornstarch
¼ teaspoon ground ginger
1/8 teaspoon garlic powder
4 ounces raw lean beefsteak filet
Dash salt
2 cups broccoli florets
1 cup chopped red bell pepper
1/2 cup shredded carrots
Optional seasonings: salt, black pepper, red pepper flakes
DIRECTIONS
In a medium bowl, thoroughly mix marmalade with soy sauce. Add vinegar, cornstarch, ginger, and garlic powder. Add 1/3 cup water and whisk until cornstarch dissolves.
Season beef with salt and thinly slice. Add to the bowl and coat well. Cover and marinate in the fridge for 10 minutes.
Bring a large skillet sprayed with nonstick spray to medium-high heat. Add broccoli, bell pepper, carrots, and ¼ cup of the marinade. Cook and stir until slightly softened, about 5 minutes.
Add beef and remaining marinade. Cook and stir until veggies are tender and beef is cooked through, about 3 minutes. Eat!
MAKES 1 SERVING
You’ll Need: medium bowl, wok (or large skillet), nonstick spray Prep: 10 minutes
Cook: 10 minutes
1/2 of recipe (about 11/2 cups): 245 calories, 4g fat, 720mg sodium, 21g carbs, 3g fiber, 11 g sugars, 30g protein
INGREDIENTS
2 tablespoons reduced-sodium/lite soy sauce
11/2 tablespoons rice vinegar
2 teaspoons granulated white sugar
1/2 tablespoon cornstarch
1 teaspoon Asian chili sauce, or more to taste
8 ounces raw boneless skinless chicken breast, cubed
1/8 teaspoon each salt and black pepper
¾ cup roughly chopped mushrooms
¾ cup roughly chopped bell pepper
1/2 cup chopped celery
1/2 cup chopped onion
1 teaspoon minced garlic
¼ cup canned sliced water chestnuts, drained and halved
1 tablespoon chopped dry-roasted unsalted peanuts
11/2 tablespoons rice vinegar
2 teaspoons granulated white sugar
1/2 tablespoon cornstarch
1 teaspoon Asian chili sauce, or more to taste
8 ounces raw boneless skinless chicken breast, cubed
1/8 teaspoon each salt and black pepper
¾ cup roughly chopped mushrooms
¾ cup roughly chopped bell pepper
1/2 cup chopped celery
1/2 cup chopped onion
1 teaspoon minced garlic
¼ cup canned sliced water chestnuts, drained and halved
1 tablespoon chopped dry-roasted unsalted peanuts
Optional seasoning: red pepper flakes
DIRECTIONS
To make the sauce, in a medium bowl, combine soy sauce, vinegar, sugar, cornstarch, and chili sauce. Add 2 tablespoons cold water and stir until cornstarch has dissolved.
Bring a wok (or large skillet) sprayed with nonstick spray to medium-high heat. Add chicken and season with salt and black pepper. Add mushrooms, bell pepper, celery, onion, garlic, and 2 tablespoons water. Cook and stir for about 7 minutes, until chicken is fully cooked.
Add water chestnuts and peanuts and raise heat to high. Stir sauce and add to wok. Cook and stir until sauce has thickened, 1 to 2 minutes. Enjoy!
MAKES 2 SERVINGS
HG SWEET ALTERNATIVE!
If made with an equal amount of Splenda No Calorie Sweetener (granulated) in place of the sugar, each serving will have 231 calories, 17g carbs, and 7g sugars.
You’ll Need: wok (or large skillet) with a lid, nonstick spray, small nonstick pot
Prep: 15 minutes
Cook: 20 minutes
Prep: 15 minutes
Cook: 20 minutes
1/3rd of recipe (about 2 cups):
295 calories, 2g fat, 730mg sodium, 37g carbs, 5.25g fiber, 27g sugars, 30g protein
295 calories, 2g fat, 730mg sodium, 37g carbs, 5.25g fiber, 27g sugars, 30g protein
INGREDIENTS
12 ounces raw boneless skinless chicken breast, cut into bite-sized pieces
1/8 teaspoon each salt and black pepper
11/2 cups broccoli florets
1 cup chopped red bell pepper
1 cup chopped celery
16 ounces pineapple chunks packed in juice (not drained)
1 tablespoon cornstarch
3 tablespoons seasoned rice vinegar
1 tablespoon ketchup
1 tablespoon reduced-sodium/lite soy sauce
1/2 teaspoon chopped garlic
¼ teaspoon red pepper flakes
1/8 teaspoon ground ginger
2 cups bean sprouts
1/8 teaspoon each salt and black pepper
11/2 cups broccoli florets
1 cup chopped red bell pepper
1 cup chopped celery
16 ounces pineapple chunks packed in juice (not drained)
1 tablespoon cornstarch
3 tablespoons seasoned rice vinegar
1 tablespoon ketchup
1 tablespoon reduced-sodium/lite soy sauce
1/2 teaspoon chopped garlic
¼ teaspoon red pepper flakes
1/8 teaspoon ground ginger
2 cups bean sprouts
DIRECTIONS
Bring a wok (or large skillet) sprayed with nonstick spray to medium-high heat. Add chicken and season with salt and black pepper. Cook and stir until no longer pink, about 3 minutes.
Add broccoli, bell pepper, celery, and 2 tablespoons water. Cover and cook until veggies are tender, about 8 minutes.
Meanwhile, to make the sauce, drain the juice from the canned pineapple into a small nonstick pot. Add cornstarch and stir to dissolve. Add vinegar, ketchup, soy sauce, garlic, red pepper flakes, and ginger. Mix thoroughly. Bring to medium-high heat. Cook and stir until thickened, about 3 minutes.
Add pineapple chunks, bean sprouts, and sauce to the wok. Cook and stir until sprouts have softened and chicken is fully cooked, about 4 minutes. Enjoy!
MAKES 3 SERVINGS