Heart-Smart Recipes 51
HOT GINGERED BEEF
AND BROCCOLI SALAD
Chicken Curry Skillet
with Rice Noodles
SERVINGS 6 (1^1 ⁄ 2 cups each)
START TO FINISH 30 minutes
8 oz. dried wide rice noodles, broken
1 Tbsp. vegetable oil
1 1 ⁄ 2 lb. skinless, boneless chicken
breast halves, cut into 1-inch
pieces
1 16-oz. pkg. frozen desired stir-fry
vegetables, thawed
1 14-oz. can unsweetened light
coconut milk
(^1) ⁄ 2 cup water
1 Tbsp. sugar
1 Tbsp. fi sh sauce
(^1) ⁄ 2 to 1 tsp. red curry paste
(^1) ⁄ 4 tsp. black pepper
(^1) ⁄ 4 cup snipped fresh basil
- Soak rice noodles according to
package directions; drain. - In an extra-large skillet heat oil over
medium-high heat. Add chicken; cook
and stir 8 to 10 minutes or until chicken
is no longer pink, adding vegetables the
last 4 minutes of cooking. Remove
chicken mixture from skillet.
- In the same skillet combine the next
six ingredients (through pepper). Bring
to boiling. Stir in rice noodles and
chicken mixture. Return to boiling;
reduce heat. Simmer, uncovered, about
2 minutes or until noodles are tender
but still fi rm and sauce is thickened.
Sprinkle with basil.
PER SERVING: 372 CAL. | 9 G TOTAL FAT
(4 G SAT. FAT ) | 83 MG CHOL.
401 MG SODIUM | 39 G CARB. | 2 G FIBER
5 G SUGARS | 30 G PRO.
Hot Gingered Beef
and Broccoli Salad
SERVINGS 4 (2^1 ⁄ 2 cups each)
START TO FINISH 20 minutes
12 oz. boneless beef sirloin steak
(^1) ⁄ 2 cup light ginger vinaigret e
salad dressing
3 cups broccoli fl orets
8 cups mixed spring salad greens or
baby salad greens
1 medium red sweet pepper, seeded
and cut into bite-size strips
- Trim fat from meat. Thinly slice meat
across the grain into bite-size strips. - In a large skillet or wok heat
2 tablespoons of the salad dressing
over medium-high heat. Add broccoli;
cook and stir 3 minutes. Add meat.
Cook and stir 2 to 3 minutes more or
until meat is slightly pink in center. - Transfer meat mixture to a large
bowl; add greens and sweet pepper.
Drizzle with the remaining dressing;
toss gently to coat.
PER SERVING: 194 CAL. | 6 G TOTAL FAT
(1 G SAT. FAT) | 51 MG CHOL.
475 MG SODIUM | 14 G CARB. | 4 G FIBER
7 G SUGARS | 22 G PRO.
GINGER
OIL FOR
STIR-FRYING
AND MAKES
A FLAVORFUL
SAUCE.