Stir fry is a nice way to add a veggie side dish without it being a green salad or just a can of veggies opened up and heated. They don’t take much time (especially if you buy pre-chopped veggies at your supermarket). And I like that you can throw in just about anything and easily change it up – try adding some baby corn, or water chestnuts or bean sprouts (all available in the canned in the Asian section of your market) and you have a whole new dish – the same sauce still works !

Veggie Stir Fry

4 servings
34 calories per serving

¼ c chicken broth
1 T orange juice
1 T soy sauce
1 ½ t cornstarch
1 ½ t grated ginger root
3 cloves garlic, minced
¼ t red pepper flakes
1 ½ c small cauliflower florets
1 c julienned carrots
1 c zucchini, halved and thinly sliced
¼ t salt
¼ t pepper
½ t garlic powder
2 t chili garlic sauce (available in the Asian section of your market)
Pam

Stir broth, juice, soy and starch together and set aside. Spray a large skillet with Pam and heat on medium high – then add ginger, garlic and red pepper flakes and cook 30 seconds or so. Then add cauliflower and cook 2 minutes. Then add carrots and cook another 2, then add zucchini and cook 2 more. Stir in the broth mix and bring to a simmer then cover, add the chili garlic sauce and cook 1 minute or until the sauce is thick and turns glossy.

Simple, low cal, nutritious and a nice change from your regular green salad!

Asian Garden Salad

6 servings
126 calories per serving

1/3 c thinly sliced scallions
4 T soy sauce
3 T water
2 c boiling water
1 ½ t sesame oil
¼ t garlic powder
¼ t red pepper flakes
1 3 oz. package low fat ramen noodle soup
2 c boiling water
2 c fresh pea pods, halved crosswise
1 c fresh bean sprouts
1 c sliced mushrooms
8 oz. can baby corn, drained and halved crosswise
1 red bell pepper cut into small strips
3 c shredded Chinese cabbage

Combine green onions, soy, water, oil, garlic powder and red pepper flakes and set aside. Break up ramen noodles and discard seasoning packet. Add peapods and pour 2 c boiling water over the mix and let stand 1 minute and then drain. Combine noodles, pea pods, bean sprouts, mushrooms, corn and peppers in a bowl. Shake dressing and toss with the noodle mix. Cover and chill 2 – 24 hours. Just before serving add cabbage.

Such crisp flavors ! The ginger, orange and teriyaki glaze mix perfectly and this meal comes together in a flash. Asian stir fries are so very good and this one is no exception.

Orange Ginger Chicken

4 servings
395 calories per serving

½ c teriyaki glaze
1/3 c orange juice
1 t finely chopped fresh ginger
1 T oil
1 lb. cubed boneless skinless chicken breasts
1 c snow pea pods
1 yellow bell pepper cut into strips
3 ½ c hot cooked brown rice
Salt and pepper to taste

Mix teriyaki, juice and ginger. Heat oil in skillet and cook chicken 4-5 minutes. Add pea pods, bell pepper and teriyaki mix. Heat to boiling then reduce heat and simmer 3 minutes. Serve over rice.

Crunchy, lite and colorful – - this makes a great side to just about any dinner.

Sesame Pea Pods

6 servings
45 calories per serving

1 T sesame oil
½ lb. snow pea pods, strings removed
1 T sesame seeds
1 medium yellow bell pepper cut into thin strips

Heat oil in a skillet and add pea pods and oil and cook 2 minutes. Stir in pepper and cook 2 minutes more.

Though the dish packs some calories, it is all good MUFA calories – olive oil, seeds, nuts. So I go ahead and eat it as a lunch instead of a side. The dressing is just superb – the soy added to the Italian dressing gives it such an Asian flair. And the added crunch from the ramen noodles make this a great salad !

Asian Salad

12 servings
260 calories per serving

1 envelope Good Seasons Italian Salad dressing mix
1/3 c sugar
2 T soy sauce
2 3 oz. Packages of ramen noodles
2 16 oz. bags of coleslaw blend
4 green onions, sliced
½ c roasted sunflowers
½ c sliced almonds

Prepare salad dressing mix according to package instructions. Stir in sugar and soy. Break noodles and discard seasoning packet. Add coleslaw, onions, seeds and nuts, Mix and add dressing and toss to coat well.

This is an excellent homemade version of vegetable moo shu that you can get at most Chinese restaurants. Hoisin sauce is available in the Asian section of most markets – be sure not to leave that out, it’s what makes this dish really authentic tasting.

Moo Shu Wraps

8 wraps
150 calories per wrap

¼ c stir fry sauce
2 t cornstarch
3 c shredded Chinese cabbage / Napa cabbage
2 c fresh bean sprouts
1 c coarsely chopped fresh mushrooms
1/3 sliced green onions
2 medium carrots coarsely shredded
2 medium red bell pepper, in thin strips
16 t hoisin sauce
8 6 inch flour tortillas, heated
Pam

Combine stir fry sauce and cornstarch. Spray a skillet with Pam and heat to medium high then add cabbage, sprouts, mushrooms, onions, carrots and peppers and cook 5 minutes. Then add stir fry sauce and cook another 3 minutes. Spread 2 t hoisin sauce on each tortilla and then top each with veggie mix using a slotted spoon so liquid is left in the pan. Roll up each tortilla and serve with extra sauce and green onions.

Hoisin sauce is available in your market’s Asian section – it is a sweet preparation that is used in many Asian dishes. This almost sounds too easy – but the results you get are phenomenal ! Out of all the ‘diet’ dishes I have been making over the months, this is the one I have made the most.

Hoisin Pork

4 servings
228 calories per serving

1 lb. pork tenderloin
4 T hoisin sauce
3 T minced garlic
2 T ketchup
2 T water

Preheat oven to 350 degrees. Put all the ingredients in a zip loc bag and mush them all around to make sure the meat is evenly coated. Refrigerate at least 2 hours. You can also freeze the bag at this time and then defrost and use within a few weeks. Place meat on a wire rack and then place rack on a baking sheet (or you can just place directly on the baking sheet if you don’t have a rack). Squish out the rest of the sauce on top of the meat and then bake 1 hour.

This is soooo extraordinarily GOOD and filling and it is such a healthy side dish. Serve with Asian inspired dishes or alongside just about anything !

Fried Rice

5 servings
169 calories per serving

2 c cooked brown rice
2 c frozen diced carrots and peas
1 c chopped bean sprouts (canned are fine)
1 c chopped mushrooms
3/4 c Egg Beaters
1/4 c chopped scallions
1 packet fried rice seasoning mix
2 T soy sauce
3 T warm water
1/4 t garlic powder
1/4 t ground ginger (dried spice)
Salt and pepper to taste
Pam

Cook the rice according to package instructions and then refrigerate it so it is cold when you start cooking this recipe. In a small dish mix seasoning packet, garlic powder and ginger with soy and water until well dissolved. Spray a large skillet with Pam and heat to medium high heat. Add egg and scramble. Remove from pan and set aside. Add mushrooms, peas and carrots to pan and cook until all veggies are hot, about 5 minutes. Remove and set aside. Re-spray pan with more Pam and increase heat to high. Add rice and seasoning then add sprouts, scallions, and the set aside ingredients. Cook until heated through, about 5 minutes. Season with salt and pepper.

If you use Perdue Chicken Shortcuts, the prep on this is 5 minutes – that’s it ! And it tastes like you spent hours putting it together – it is a very spicy, super flavorful and highly nutritious meal. Don’t serve to the kids with the chili sauce in it, but if you are adventurous, try 2 t instead of 1 ½ of the chili sauce – -it makes it a kickin’ hot soup

Asian Chicken Soup

5 servings
120 calories per serving

3 c fat free chicken broth
2 c shredded cooked chicken (Perdue Shortcuts work great here !)
2 t soy sauce
1 1/2 t chili sauce with garlic (available in the Asian section of your food market)
2 1/2 c frozen broccoli stir fry mix

Combine broth, chicken, soy and chili sauce. Cover and bring to a boil and then add vegetables and return to boil. Remove from heat and serve immediately.

Carrots never tasted so fresh ! The combination of ingredients gives this dish a really flavorful punch. Definitely not the same old boring vegetable !

Ginger Carrots

4 servings
61 calories per serving

3 garlic cloves, minced
1 lb. carrot chips
1 T buttery spread
1 t minced fresh ginger (bottled is OK if you do not have fresh)
1 T cilantro, chopped
1 t lime zest
2 T fresh lime juice
1/4 t salt

Steam carrots 8 minutes or until tender. A simple steamer basket is the easiest way to steam vegetables. I use one like this:

Heat butter in a skillet. Add garlic and ginger to pan. Cook 1 minute, stirring constantly. Remove from heat and stir in steamed carrots, cilantro, lime zest, lime juice and salt. Serve immediately.

To quickly zest citrus, try this handy tool I found at Amazon: