Part sandwich wrap, part egg roll – this is a great lunch or dinner wrap packed with flavor and crunch.

Sesame Beef Wrap

1 serving
335 calories per serving

1 large size 100 calorie wrap
3 oz. leftover lean beef (such as filet mignon or sirloin) sliced very thin
1 c shredded cabbage
½ t minced garlic
¼ c green bell pepper, sliced very thin
½ of a large rib of celery, sliced thin
2 T light Asian Toasted Sesame Dressing (by Kraft)
Salt and pepper to taste
Pam

Heat a skillet and spray with Pam. Add peppers and celery and sauté for 5 minutes. Add a tablespoon or so of water along the way to keep the veggies moist. Add garlic and sauté another 30 seconds. Add beef and cabbage and continue cooking 1-2 minutes. Add salt and pepper and then place it all in your wrap and roll it up. Here’s a link to a video that shows you how to wrap them up securely

Such a great Asian inspired soup ! This makes a great lite lunch and all the veggies and shrimp really fill you up – it’s amazing, but you CAN feel full after just 125 calories !!

Asian Soup with Shrimp

6 servings
125 calories per serving

6 c fat free chicken broth
1 c water
1/2 inch piece fresh ginger, thinly sliced
16 oz. package frozen Japanese style vegetable blend
3/4 lb. peeled and cleaned shrimp
1/4 c sweet rice wine or water
Salt and pepper to taste
½ t garlic powder
½ t sesame oil
3 T soy sauce
2 T lemon juice

Bring broth, water and ginger to a boil. Remove ginger and discard. Add veggies, shrimp, rice wine, soy sauce, spices and lemon juice. Cook 6-7 minutes and then add the sesame oil and serve immediately.

Sometimes when you marinate or cook with a glaze on, all the best flavor is worn off before you get to eat. But by slathering on the glaze at the very end, you end up with TONS of flavor. And this is a great one – vinegar, soy, honey and garlic – yummy !

Grilled Asian Drumsticks

4 servings
210 calories per serving

8 chicken drumsticks, skinned
Pam
3 T balsamic vinegar
3 T soy sauce
3 T honey
1 t garlic chili sauce (available in the Asian section of your market)

Preheat your grill and spray the rack with high heat Pam. Coat chicken with spray and grill 10 minutes then turn and cook another 10 or until done. Mix vinegar, soy, honey and chili sauce in a pan and bring to a boil. Then reduce heat and cook until reduced to 1/3 c of glaze. Put chicken on a large baking sheet and pour the glaze over the legs.

This recipe calls for cashews, but that raises the calorie count quite a bit, so depending on what I am serving on the side, sometimes I just leave off the nuts. Try serving next to a side of brown rice or some Homemade Flat Beads. Your family will love the fantastic authentic Asian flavors !

Ginger Shrimp and Broccoli

6 servings
270 calories per serving

1 lb. raw, cleaned, peeled medium shrimp
1 T minced peeled ginger
2 cloves garlic, minced
¼ c light teriyaki sauce
¼ c chicken broth
¼ t crushed red pepper
¼ t garlic powder
2 t oil
4 c broccoli florets
2 carrots, thinly sliced
1 c cashew halves
Pam

Mix shrimp with ginger and garlic and refrigerate for at least 1 hour. Cook veggies in oil with red pepper and garlic powder. Stir fry for 5 minutes them remove from pan and keep warm. Combine teriyaki and broth. Spray skillet with Pam and cook shrimp 5 minutes or until they turn pink. Add in the teriyaki mix and the reserved veggies. Cook 2-3 minutes. Just before serving, mix in nuts.

With this recipe you are basically adding a red curry sauce (coconut milk and red curry) to an already delicious soup – - and what you get is a spicy, authentic Thai soup that tastes just perfect.

Thai Butternut Squash Soup

5 servings
174 calories per serving

2 18 oz. cartons butternut squash soup
¾ c light coconut milk
2 t red curry paste
¼ t salt
½ c plain fat free yogurt
2 T finely chopped cilantro
15 fat free croutons

Mix soup, milk, salt and paste in a pan and cook 6 minutes or until completely heated. Mix yogurt and cilantro. Put soup in bowls and swirl in some yogurt on the top – add croutons and serve immediately.

This is a great tasting asian dish that is so versatile – you can easily change up the veggies or the protein and end up with something quite different.

Sesame Shrimp and Broccoli Stir Fry

4 servings
400 calories per serving

12 oz. cleaned, peeled shrimp
8 oz. uncooked egg noodles
1 T sesame seeds
1 t peanut oil
2 cloves garlic, minced
4 c broccoli florets
8 oz. can sliced water chestnuts, drained
4.5 oz. jar whole mushrooms, drained
½ c chicken broth
2 T dry white wine (or extra broth)
2 T soy sauce
2 t cornstarch

Cook noodles according to package instructions. Cook sesame seeds over medium high heat 2 minutes or until golden and fragrant then set aside. Heat oil in skillet and cook garlic 30 seconds then add broccoli, water chestnuts and mushrooms and cook 7 minutes or until broccoli is beginning to get tender. Add shrimp and cool 5 minutes or until shrimp is done. Combine broth, wine, soy and cornstarch and mix well then add to skillet and cook until thick and bubbly. Add in the cooked noodles. Sprinkle with seeds just before serving.

Meals that you start in the morning and then come home to much later are so convenient ! This soup has that great all day simmer flavor. And like many soups, it is so versatile – - have some extra peas this week, throw them in. Have vegetable broth, but not chicken broth, switch it out. Have chicken instead of turkey…no problem ! Make this one your own !

Asian Turkey Soup

6 servings
166 calories per serving

28 oz. chicken broth
1 ½ c water
1 lb. turkey breast or boneless skinless chicken breasts, cut into bite sized pieces
2 c sliced mushrooms
2 medium carrots cut into short thin strips
½ c chopped onion
2 T soy sauce
2 T grated fresh ginger
4 cloves garlic, minced
1 ½ c sliced bok choy
1 c instant brown rice
Salt and pepper to taste
2 T Asian hot garlic chili sauce (optional – stir it in at the beginning stages if you like a spicy soup)

In a 4 qt. crock pot mix turkey, broth, mushrooms, water, carrots, onions, soy, ginger and garlic (and optional chili sauce). Cover and cook on low 7-8 hours or high 4 hours. If cooking on low, turn to high heat after 7-8 hours and stir in bok choy and raw rice. Cover and cook 15 minutes more.

This side dish is great next to just about anything ! The flavor is mild and subtle, so it will go well with just about any meal, not just Asian dishes. And for only 83 calories, it’s a smart side.

Snow Peas and Mushrooms

4 servings
83 calories per serving

1 T sesame seeds, toasted
1 T olive oil
1/2 lb. snow peas
4 oz. mushrooms, thinly sliced
2 T teriyaki sauce

Toast sesame seeds by place in a hot dry skillet for 5 minutes, stirring frequently. Heat oil and sauté snow peas and mushrooms 4 minutes. Stir in teriyaki and sesame seeds.

Quick and simple yet sooooo flavorful, I love restaurant quality meals that whip up in no time ! Serve with quick brown rice.

Lemon Ginger Tenders

4 servings
150 calories per serving

1 t cornstarch
1 T soy sauce
12 oz. chicken tenders cut into bite sized pieces
1/4 c lemon juice
1/4 c soy sauce
1/4 c chicken broth (fat free)
1 t fresh ginger, minced
2 cloves garlic, minced
1/2 T Splenda
1 t cornstarch
1 T oil
1/4 c red bell pepper in strips
1/4 c green bell pepper in strips

Mix 1 t cornstarch and 1 T soy in a bowl. Add chicken and toss to coat well. Put bowl in the frig for 10 minutes. Stir lemon juice, 1/4 c soy, broth, ginger, garlic, Splenda and 1 t cornstarch in a bowl. Heat oil in a skillet on medium high heat. Add chicken and cook 4 minutes then add sauce and sliced peppers and cook 3-4 minutes.

Another recipe from the really, really easy stable. I don’t often use store bought sauces as many are filled with sugar – but this one is worth it for a treat !

Kung Pao Pork

4 servings
381 calories per serving

1 1b. pork loin, sliced thin
16 oz. bag frozen stir fry veggies, defrosted
4 T Kung Pao sauce (available in the Asian section of your market)
Pam
2 c cooked brown minute rice

Spray skillet with Pam and heat to medium high. Stir fry pork 4 minutes or until lightly browned. Add vegetables and continue cooking 7 minutes or until all heated through. Add sauce and cook another 2 minutes. Serve with brown rice.