Slow Cooker Broccoli Beef




--1 lb thin beef (I used rib eye)
--1/4 cup soy sauce (La Choy and Tamari wheat-free are gluten free)
--2 T white wine
--2 T apple cider vinegar
--1 T brown sugar
--2 t sesame oil
--2 cloves smashed and chopped garlic
--1/2 t crushed red pepper flakes
--1 bag thawed broccoli florets (to add later)


The Directions.

--add the liquid to the crockpot
--chop up your garlic, add to mixture
--stir in spices

--slice meat into thin strips
--toss ( I used my hands. it wasn't gross! )in the liquid and spice mixture to coat thoroughly

--cook on low for 6-8 hours, depending on the cut of meat. Thicker pieces will take longer to tenderize.
--an hour before serving, add entire bag of broccoli, cover and cook on high for another hour or so.

--stir gingerly to coat broccoli

serve over steamed rice.

Pineapple Chicken Stir-Fry
Sauce:

1 1/2 Tbsp. reduced-sodium soy sauce
2 Tbsp. unsweetened pineapple juice
1 Tbsp. fat-free, reduced-sodium chicken or vegetable broth or water
2 cloves garlic, finely minced
1 tsp. cornstarch

Stir-Fry:

8 oz. boneless, skinless chicken breast, cut into 1-inch pieces
1 tsp. reduced-sodium soy sauce
1 tsp. seasoned rice vinegar
1/8 tsp. ground ginger
1 Tbsp. sesame oil, divided
1 small carrot, sliced into 1/4-inch pieces
1/2 medium green bell pepper, seeded and cut into 1/2-inch pieces
1/2 cup snow peas, cut in half lengthwise
1/3 cup chopped green onion, green part only
1/2 cup pineapple chunks, fresh or canned in unsweetened juice and drained
1 cup cooked brown rice

In small bowl, whisk together sauce ingredients and set aside.

In another small bowl, mix chicken with soy sauce, vinegar and ginger. Set aside to marinate.

In nonstick skillet, heat 1/2 Tbsp. oil over medium-high heat. Add carrot and green pepper, stir-frying for 3 minutes. Add snow peas and stir-fry another 2 minutes. Remove vegetables from pan and set aside.

Add remaining oil to hot pan. Add marinated chicken. Stir-fry constantly until chicken is cooked through, about 3 minutes.

Return vegetables to pan. Add onion and stir-fry for 1 minute. Add pineapple. Stir sauce and pour over mixture. Stir-fry until sauce thickens, 1-2 minutes. Serve over brown rice.

Makes 2 servings.

Per serving: 396 calories, 9 g total fat (2 g saturated fat),
45 g carbohydrates, 32 g protein, 6 g dietary fiber, 709 mg sodium

Orange Chicken and Vegetable Rice Bowl

Cook Time: 2 minutes

Servings: 6

Ingredients

2 vegetable oil

1 skinless, boneless, chicken breasts, cut into strips

2 broccoli florets

2 carrots, thinly sliced

1 medium onion, sliced

1 each yellow and red bell peppers, sliced

1 grated fresh ginger

1 (14 ounces) low-sodium chicken broth

1/2 orange juice

1 grated orange zest

3 soy sauce

2 cornstarch

3 hot cooked brown rice

Directions

Heat 1 tablespoon oil in large skillet or wok; stir fry chicken until lightly browned; remove.

In same skillet heat remaining oil; stir fry vegetables and ginger 4 to 5 minutes, or until vegetables are tender crisp.

Combine chicken broth, orange juice and zest, soy sauce and cornstarch in bowl and stir until smooth.

Add to skillet, stirring constantly. Boil 1 to 2 minutes or until thickened. Stir in chicken and cook until heated through. Spoon over or toss with hot rice.

Teriyaki Chicken Stir-Fry




1 1/2 lbs. boneless, skinless chicken breasts cut into strips
1 bag frozen stir-fry vegetables or whatever fresh veggies you want
Cooked rice or teryaki noodles

Marinade:

1 tsp. ginger
4 tsp. dry mustard
1/2 c. of oil (any kind)
1 c. soy sauce reduced salt
2 tsp. garlic
2 Tbsp. molasses

Combine all the marinade ingredients. Put chicken strips in a container and pour marinade over. Let sit in fridge over night or for at least 3 hours. Pour chicken and marinade in a large skillet. Cook until meat is no longer pink about 10 minutes. Cook an additional 5 minutes to boil marinade. Add in the vegtables and stir constantly until done. Serve over rice or noodles. I made this ahead and froze it and then just pulled out the morning I was going to make it for dinner. Freezes really well and saves time and mess.

Halibut-Asparagus Stir-Fry



1 lb halibut, swordfish or tuna fillet, cut into 1-inch pieces
1 medium onion, thinly sliced
3 garlic cloves, finely chopped
1 teaspoon finely chopped gingerroot
1 box (10 oz) frozen asparagus cuts, thawed, drained
1 package (8 oz) sliced fresh mushrooms (3 cups)
1 medium tomato, cut into thin wedges
2 tablespoons reduced-sodium soy sauce
1 tablespoon lemon juice
Additional reduced-sodium soy sauce, if desired


Nutrition Information:
1 Serving: Calories 155 (Calories from Fat 20 ); Total Fat 2 g (Saturated Fat 0g); Cholesterol 60 mg; Sodium 370 mg; Total Carbohydrate 11 g (Dietary Fiber 3 g); Protein 25 g Percent Daily Value*: Vitamin A 14 %; Vitamin C 20 %; Calcium 4 %; Iron 10 % Exchanges: 2 Vegetable; 3 Very Lean Meat
*Percent Daily Values are based on a 2,000 calorie diet.

Slow Cooker Pork Lo Mein



1 small onion, cut into wedges
2 pounds pork arm steak, trimmed of fat and cut into 1-inch cubes
1 envelope (1 ounce) chow mein or stir-fry seasoning mix
1 can (8 ounces) sliced water chestnuts, drained
1 can (8 ounces) sliced bamboo shoots, drained
2 medium stalks celery, sliced (1 cup)
1 bag (1 pound) frozen mixed sugar snap stir-fry vegetables
1/4 cup teriyaki baste and glaze (from 12-ounce bottle)
1 pound uncooked angel hair pasta or vermicelli

1. Place onion, pork, seasoning mix (dry), water chestnuts, bamboo shoots and celery in order listed in 3 1/2- to 4-quart slow cooker.
2. Cover and cook on low heat setting 8 to 10 hours.
3. Gently stir in frozen vegetables and teriyaki baste and glaze. Increase heat setting to high. Cover and cook 15 minutes or until vegetables are tender.
4. Meanwhile, cook and drain pasta as directed on package. Serve pork mixture over pasta.


Nutrition Information:
1 Serving: Calories 475 (Calories from Fat 125); Total Fat 14g (Saturated Fat 5g); Cholesterol 70mg; Sodium 510mg; Total Carbohydrate 60g (Dietary Fiber 5g); Protein 33g Percent Daily Value*: Iron 24% Exchanges: 1 Vegetable; 3 Lean Meat Carbohydrate Choices: 4
*Percent Daily Values are based on a 2,000 calorie diet.

Grilled Asian Barbecued Chicken


1 jar (8 oz) hoisin sauce
1/4 cup soy sauce
2 tablespoons Dijon mustard
2 tablespoons lemon juice
2 tablespoons sesame oil
1/2 teaspoon ground ginger
1 cut-up whole chicken (3 to 3 1/2 lb)


1. In medium bowl, mix hoisin sauce, soy sauce, mustard, lemon juice, sesame oil and ginger. Measure out 1/2 cup mixture; cover and refrigerate for use in step 3. Place remaining mixture in large resealable food-storage plastic bag. Add chicken; seal bag and marinate in refrigerator 4 hours.
2. Heat gas or charcoal grill. Remove chicken from marinade, reserve marinade. Place chicken on grill over medium heat. Cover grill; cook 25 to 30 minutes, turning frequently and brushing with marinade from plastic bag, until juice of chicken is clear when thickest piece is cut to bone (170°F for breasts; 180°F for thighs and drumsticks).
3. Before serving, brush chicken with the 1/2 cup mixture reserved in step 1.


Nutrition Information:
1 Serving: Calories 370 (Calories from Fat 180); Total Fat 20g (Saturated Fat 4 1/2g, Trans Fat 0g); Cholesterol 90mg; Sodium 1420mg; Total Carbohydrate 18g (Dietary Fiber 1g, Sugars 3g); Protein 29g Percent Daily Value*: Vitamin A 4%; Vitamin C 0%; Calcium 4%; Iron 10% Exchanges: 1 Other Carbohydrate; 0 Vegetable; 4 Medium-Fat Meat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.

Easy Pork Fried Rice


1 tablespoon vegetable oil
8 medium green onions, sliced (1/2 cup)
1 clove garlic, finely chopped
1 1/2 cups water
1/2 cup barbecue sauce
1 tablespoon soy sauce
1 cup Green Giant® Valley Fresh Steamers™ frozen mixed vegetables
2 cups uncooked instant rice
1 barbecued pork tenderloin, cooked and cubed


1. Heat oil in 10-inch skillet over medium-high heat. Cook onions and garlic in oil about 2 minutes, stirring occasionally, until onions are crisp-tender.
2. Stir in water, barbecue sauce, soy sauce and vegetables. Heat to boiling; remove from heat. Stir in rice and pork. Cover and let stand about 5 minutes or until liquid is absorbed