Looking for more simple, delicious dishes? Check out From the Heart, Nutrition Action’s newest cookbook by Kate Sherwood, The Healthy Cook. The recipes in this post were developed by Kate.
Craving the taste of a good Chinese meal but don’t want all the calories and sodium that come with restaurant food? Just pair up these two dishes for a great dinner.
Kung Pao Chicken (or Tofu)
Time: 20 minutes
1 Tbs. + 2 Tbs. reduced-sodium soy sauce
1 Tbs. + 2 Tbs. dry sherry
1 clove garlic, minced
1 tsp. + 1 tsp. cornstarch
1 lb. boneless, skinless chicken breast (or firm tofu), cut into bite-sized pieces
1 tsp. dark brown sugar
¼ tsp. red pepper flakes
2 Tbs. peanut oil
2 stalks celery, chopped
½ cup salted, roasted peanuts
1 scallion, minced
1. In a bowl, mix 1 Tbs. of soy sauce, 1 Tbs. of sherry, the garlic, and 1 tsp. of cornstarch. Toss with the chicken (or tofu).
2. In a bowl, mix 2 Tbs. of soy sauce, 2 Tbs. of sherry, 1 tsp. of cornstarch, the sugar, and the pepper flakes, with 2 Tbs. of water.
3. In a large non-stick pan, heat the oil over high heat until sizzling hot. Stir-fry the chicken until almost cooked, 1-2 minutes (4-5 minutes if using tofu).
4. Push the chicken (or tofu) to the side. Pour in the soy sauce mixture and bring to a boil.
5. Add the celery and peanuts. Stir to coat everything with the sauce and heat through. Remove from the heat.
6. Sprinkle with the scallion.
Per serving (3/4 cup):
- Calories: 320
- Total Fat: 18 g
- Sat Fat: 3.5 g
- Carbs: 8 g
- Fiber: 2 g
- Protein: 30 g
- Sodium: 560 mg
Moo Shu Vegetables
Time: 15 minutes
1 Tbs. peanut oil
2 cups sliced shiitake mushroom caps
1 tsp. reduced-sodium soy sauce
6 cups shredded cabbage
1 cup matchstick-cut or grated carrot
4 scallions, cut on a long diagonal
1. In a large non-stick pan, heat the oil over high heat until sizzling hot. Stir-fry the mushrooms until lightly browned, 1-2 minutes. Stir in the soy sauce.
2. Add the cabbage, carrots, and scallions. Stir-fry until just hot, 1-2 minutes.
Per serving (1 1/2 cups):
- Calories: 80
- Total Fat: 3.5 g
- Sat Fat: 0.5 g
- Carbs: 12 g
- Fiber: 4 g
- Protein: 3 g
- Sodium: 95 mg
Enjoy this recipe? From the Heart—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—helps you follow the top-rated DASH diet. Get healthy while enjoying Tropical Black Beans, Mediterranean Fish Stew, Turkish-Spiced Chicken, Quinoa & Winter Fruit Salad, and dozens of other scrumptious dishes.