Vegetarian Pot Stickers
2 teaspoons oil, divided
1 cup onion, finely diced
1 teaspoon dried ginger
1 cup mushrooms, finely diced
2 cups coleslaw mix
1 cup scallions, finely diced
½ teaspoon white pepper
1 teaspoon salt
¼ cup chopped cilantro
1 package round dumpling skins, Nasoya brand
Spicy Soy Dipping Sauce:
1/3 cup soy sauce, low sodium
1/3 cup rice wine vinegar
1/3 cup scallions, finely diced
2 garlic cloves, minced
In a wok or large sauté pan, heat 1 teaspoon oil on medium heat and sauté onions. Add the ginger and mushrooms and stir. Add the coleslaw mix and scallions. Season with salt and pepper and turn off heat. Add cilantro when mixture is cooled.
Using the dumpling skins, add 1 teaspoon of vegetable mixture and form half-moon dumplings. Heat a non-stick pan on medium high heat. Coat with 1 teaspoon oil and place pot stickers in pan. When bottom gets brown (about 2-3 minutes), add 1/4 cup of water and immediately cover to steam pot stickers. Completely evaporate the water in the pan, about 1 minute. When cooking is complete, rest on paper towels to absorb any excess oil. Repeat cooking process with remaining pot stickers.
To prepare dipping sauce, combine all ingredients. Serve pot stickers with dipping sauce.
Tip: When forming half-moon dumplings, use fingers or a fork to crimp the edges together. Use water to seal the pot stickers closed.
Makes 6 servings (4 pot stickers)
122 calories, 2g fat (0 g saturated fat), 21g carbohydrates (2g fiber, 4g sugar), 6g protein, 950 mg sodium
Sweet and Sour Chicken
4 (4 oz) boneless skinless chicken breast
⅓ cup corn starch
1 tablespoon oil
1 red bell pepper, chopped
1 green bell pepper, chopped
½ onion, chopped
2 roma tomatoes, diced
1 (20oz) can pineapple chunks, packed in its own juice
1 boil-in-bag brown rice
¼ cup sugar
½ cup apple cider vinegar
2 tablespoons soy sauce, low sodium
1 teaspoon garlic powder
½ teaspoon onion salt
¼ cup ketchup
1 tablespoon cornstarch
2 tablespoon cold water
Using a meat tenderizer, pound chicken breasts to ½ inch thickness and chop into 1 inch pieces. Add chicken pieces and corn starch to a large plastic bag. Seal and shake to coat chicken. Drizzle a large pan or skillet with oil. Add coated chicken and sauté over medium heat. Add vegetables and pineapple to pan to warm. Continue to sauté chicken over medium heat until chicken is browned and cooked to 165
While chicken mixture is cooking, prepare the sauce. Add sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup to a medium sauce pan. Stir and bring to a boil. In a small bowl, whisk together corn starch and cold water until dissolved. Add to sauce pan and stir until thickened, then reduce to low heat.
Add sauce to chicken mixture. Stir to coat well. Serve warm with cooked brown rice if desired.
Makes 4 servings
429 calories, 8g fat (1 g saturated fat), 52g carbohydrates (5g fiber, 31g sugar), 25g protein, 670 mg sodium
Three Ingredient Green Tea Ice Cream
6 medium bananas, ripe and frozen
¼ cup + 2 tablespoons skim milk
2 tablespoons matcha powder
Slice ripe bananas into chunks and place in a freezer-safe bag. Freeze for a few hours but preferably overnight.
Add milk and matcha powder to a small bowl. Whisk until fully combined and a paste is formed.
Remove bananas from the freezer and place into a food processor. Pulse a few times to break down bananas into smaller pieces. Add matcha paste and continue blending mixture. It will be crumbly at first but will begin to mush up. The longer it blends, the creamier it will become.
Enjoy immediately as soft serve or place in an air-tight, freezer-safe container and freeze until solid to scoop as traditional ice cream.
*Tip: If you prefer your ice cream sweeter, add honey or sugar to sweeten.
Makes 4 servings
188 calories, 0g fat (0 g saturated fat), 48g carbohydrates (6g fiber, 23g sugar), 4g protein, 14 mg sodium