Pan-fried Egg Rolls

1/4 cup sweet chili sauce, divided

12 ounces fresh bean sprouts, chopped

12 (8-inch) egg roll wrappers

12 cooked jumbo shrimp, peeled, deveined, and split in half lengthwise (about 13 ounces)

6 tablespoons chopped fresh cilantro

1/4 cup peanut oil

1 tablespoon rice vinegar

2 teaspoons less-sodium soy sauce

1/4 teaspoon grated peeled fresh ginger

1/8 teaspoon freshly ground black pepper

Combine 3 tablespoons chili sauce and bean sprouts, tossing well to coat.

Working with 1 egg roll wrapper at a time (cover remaining wrappers to prevent drying), place wrapper onto work surface with 1 corner pointing toward you (wrapper should look like a diamond). Spoon about 2 heaping tablespoons bean sprout mixture into center of wrapper; top with 2 shrimp halves and 1 1/2 teaspoons cilantro. Fold lower corner of wrapper over filling; fold in side corners. Moisten top corner of wrapper with water; roll up jelly-roll fashion. Place egg roll, seam side down, on a baking sheet. Repeat procedure with remaining wrappers, bean sprout mixture, shrimp, and cilantro.

Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add 6 egg rolls, seam side down; cook 7 minutes or until golden, turning occasionally. Place on a wire rack. Repeat procedure with remaining 2 tablespoons oil and 6 egg rolls.

Combine remaining 1 tablespoon chili sauce, vinegar, and remaining ingredients. Serve sauce with egg rolls.

Nutritional Information

Calories: 103

Fat: 4g (sat 0.7g,mono 1.7g,poly 1.3g)

Protein: 7.9g

Carbohydrate: 8.7g

Fiber: 0.7g

Cholesterol: 48mg

Iron: 1.3mg

Sodium: 207mg

Calcium: 23mg

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Cucumber and Tomato Salad

1 cucumber

1 pint grape tomatoes

1/2 cup diced onions

2 tablespoons olive oil

4-6 tablespoons lemon juice

1/2 teaspoon oregano

1/4 teaspoon kosher salt

Remove ends and peel, if desired, from cucumber. Cut cucumber in half lengthwise; then slice thinly and place in medium bowl.

Cut tomatoes lengthwise in half; add to cucumbers. Stir in remaining ingredients until evenly coated. Let stand 10-15 minutes to blend flavors. Stir and serve.

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Raspberry Vinaigrette

1 chopped shallot

1 egg

1 t dijon mustard

1/4 c raspberry vinegar

Place in blender and blend for 10 seconds

While blender is on, add

1/2 c olive oil

1/2 c vegetable oil

Season with salt and pepper.

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Tsukune (Japanese Chicken Meatballs)

1 tablespoon dark sesame oil
4 ounces sliced shiitake mushroom caps
1 1/2 tablespoons minced peeled fresh ginger, divided
1 1/2 tablespoons minced garlic, divided
2 tablespoons dry sherry
2 teaspoons red miso (soybean paste)
1 1/2 pounds ground chicken
1/2 cup panko (Japanese breadcrumbs)
2 teaspoons cornstarch
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
2 green onions, thinly sliced
1 large egg white
3 tablespoons mirin (sweet rice wine)
3 tablespoons lower-sodium soy sauce
1 tablespoon dark brown sugar
2 teaspoons sherry vinegar
1 tablespoon lime juice
2 teaspoons grated peeled fresh ginger
1 serrano chile, thinly sliced
Remaining ingredients:
Cooking spray
1 tablespoon toasted sesame seeds

To prepare meatballs, heat a small skillet over medium-high heat. Add oil to pan; swirl to coat. Add mushrooms, 1 tablespoon minced ginger, and 1 tablespoon garlic; sauté 2 minutes. Add sherry; cook 3 minutes or until liquid evaporates and mushrooms are tender. Remove from heat; cool. Place mushroom mixture and miso in a mini chopper; pulse 10 times or until very finely chopped.

Combine mushroom mixture, remaining 1 1/2 teaspoons minced ginger, remaining 1 1/2 teaspoons garlic, chicken, and next 6 ingredients (through egg white) in a bowl. Shape mixture into 36 (1-inch) meatballs. Thread 3 meatballs onto each of 12 (6-inch) flat bamboo skewers. Chill for 30 minutes.

To prepare sauce, combine mirin, soy sauce, sugar, and vinegar in a small saucepan. Bring to a boil; cook 3 minutes or until slightly thickened. Remove from heat; cool slightly. Stir in juice, 2 teaspoons grated ginger, and serrano. Reserve 2 tablespoons sauce.

Heat a grill pan over medium heat. Coat pan with cooking spray. Place 6 skewers in pan; cook 9 minutes, turning to brown on all sides. Remove from pan; brush half of sauce over meatballs. Repeat procedure with remaining 6 skewers and sauce. Sprinkle with sesame seeds; serve with reserved 2 tablespoons sauce.

Serves 6

Amount per serving
Calories: 265
Fat: 12.7g
Saturated fat: 3.1g
Monounsaturated fat: 5.4g
Polyunsaturated fat: 3.2g
Protein: 22.9g
Carbohydrate: 12.8g
Fiber: 1g
Cholesterol: 98mg
Iron: 1.6mg
Sodium: 524mg
Calcium: 35mg

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Spicy Chicken Shawarma

2 tablespoons finely chopped fresh parsley
1/2 teaspoon salt
1/2 teaspoon crushed red pepper
1/4 teaspoon ground ginger
1/4 teaspoon ground cumin
1/8 teaspoon ground coriander
5 tablespoons plain low-fat Greek-style yogurt, divided
2 tablespoons fresh lemon juice, divided
3 garlic cloves, minced and divided
1 pound skinless, boneless chicken breast halves, thinly sliced
2 tablespoons extra-virgin olive oil
1 tablespoon tahini
4 (6-inch) pitas, halved
1/2 cup chopped cucumber
1/2 cup chopped plum tomato
1/4 cup prechopped red onion

Combine first 6 ingredients in a large bowl; stir in 1 tablespoon yogurt, 1 tablespoon juice, and 2 garlic cloves. Add chicken; toss to coat. Heat oil in a large nonstick skillet over medium-high heat. Add chicken mixture to pan; sauté 6 minutes or until browned and done, stirring frequently.

While chicken cooks, combine remaining 1/4 cup yogurt, remaining 1 tablespoon lemon juice, remaining 1 garlic clove, and tahini, stirring well. Spread 1 1/2 teaspoons tahini mixture inside each pita half; divide chicken evenly among pita halves. Fill each pita half with 1 tablespoon cucumber, 1 tablespoon tomato, and 1 1/2 teaspoons onion.

Serves 4

Calories: 402
Fat: 10.7g
Saturated fat: 1.9g
Monounsaturated fat: 6g
Polyunsaturated fat: 2g
Protein: 36.4g
Carbohydrate: 40g
Fiber: 2.1g
Cholesterol: 67mg
Iron: 4.1mg
Sodium: 541mg
Calcium: 93mg

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Chicken and Vegetable Stir Fry

1 (3 1/2-ounce) bag boil-in-bag long-grain rice
2 teaspoons dark sesame oil
12 ounces skinless, boneless chicken breast, cut into 1/4-inch-thick strips
3 cups thinly sliced napa (Chinese) cabbage
1 cup sugar snap peas, trimmed and halved diagonally
1 large red bell pepper, thinly sliced
3 tablespoons lower-sodium soy sauce
2 tablespoons hoisin sauce
1 teaspoon cornstarch
1 teaspoon rice vinegar
2 green onions, cut diagonally into 1/2-inch pieces

Prepare rice according to package directions, omitting salt and fat.

Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add chicken; cook 2 minutes on each side or until done. Add cabbage, peas, and bell pepper. Cook 2 minutes or until crisp-tender, stirring occasionally. Combine soy sauce and next 3 ingredients in a small bowl; stir with a whisk. Add soy sauce mixture to pan; cook 1 minute, stirring gently to coat. Serve with rice. Sprinkle with onions.

Vary the veggies to your family’s tastes—sliced carrots or snow peas would be good substitutions.

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Stuffed Mushrooms

20 medium (about 1 pound) white mushrooms
1 tablespoon(s) unsalted butter
2 tablespoon(s) olive oil
1/2 small onion, finely chopped
1/2 small green pepper, finely diced
Black pepper
1 clove(s) garlic, finely chopped
1 can(s) (6-ounce) minced clams
2 tablespoon(s) fresh lemon juice
1/4 cup(s) chopped fresh flat-leaf parsley
3/4 cup(s) bread crumbs
1/4 cup(s) grated Parmesan
1/4 cup(s) coarsely grated mozzarella

Heat oven to 350 degrees F. Separate the stems from the mushroom caps. Finely chop the stems.

Heat the butter and 1 tablespoon oil in a large skillet over medium heat. Add the onion, green pepper, and black pepper and cook, covered, stirring occasionally, for 4 minutes.

Add the mushroom stems and garlic and cook, stirring, until tender, 2 to 3 minutes. Stir in the clams and cook for 1 minute. Remove from the heat and let cool for 5 minutes. Stir in the lemon juice, then the parsley, bread crumbs, and cheeses.

On a large rimmed baking sheet, toss the mushrooms in the remaining tablespoon oil and arrange stem-side up. Divide the bread crumb mixture among the caps (about 1 heaping tablespoon each) and bake until the mushrooms are golden brown and tender, 20 to 25 minutes.

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