Thai-Style Peanut Chicken Wraps

I love Thai food; peanut sauce is one of my favorite flavors. I mixed this Thai-style sauce up at home for a lighter version of the restaurant favorite. Served in a wrap with a slaw blend and grilled chicken, this makes a great lunch or summer supper! ~Erin

20180415_172610.jpg

First, mix the lime juice, honey, powdered peanut butter, soy sauce, ginger & sriracha in a small bowl.

Arrange each wrap with ½ of a sliced grilled chicken breast and about ½ a cup of slaw blend. This is the slaw mix I use but any broccoli slaw will work.

20180415_165110.jpg

Drizzle each with 1 T. peanut sauce and top with 5 grams (about a teaspoon) of chopped peanuts.

Wrap it up and enjoy!

Thai-Style Peanut Chicken Wraps
    Ingredients:
  • ~ juice of one lime
  • ~ 1 T. honey
  • ~ 3 T. powdered peanut butter (I used PB2.)
  • ~ 1 T. low sodium soy sauce
  • ~ 1/8 tsp. ginger paste or freshly grated ginger, optional (not pictured)
  • ~ A few drops of Sriracha, optional
  • ~ 2 grilled chicken breasts, sliced (I seasoned mine with salt, pepper, & garlic powder.)
  • ~ Bagged slaw blend (I like the one that’s broccoli slaw, shredded Brussels sprouts, kale, carrots, and cabbage. Regular broccoli slaw would work too.)
  • ~ ¾ oz. (or 20 grams) dry roasted peanuts, chopped
  • ~ 4 wraps of choice (I use Ole Xtreme Low Carb High Fiber Wraps.)
  1. Mix lime juice, honey, powdered peanut butter, soy sauce, ginger & sriracha in a small bowl.
  2. Arrange each wrap with ½ of a sliced grilled chicken breast and about ½ a cup of slaw blend.
  3. Drizzle each with 1 T. peanut sauce and top with 5 grams (about a teaspoon) of chopped peanuts.
  4. Wrap it up and enjoy!

Weight Watchers Info: This makes 4 servings.

Peanut sauce = 2 Freestyle SmartPoints per Tablespoon. 5 grams chopped peanuts = 1 SmartPoint.

The chicken and slaw mix are both zero SmartPoints.

If you use the same wrap I did, they are 1 SmartPoint each.

Total per wrap: 4 Freestyle SmartPoints each!

https://foursistersdish.com/2018/05/10/thai-style-peanut-chicken-wraps/

Advertisements

Sweet & Spicy Chicken Stir-Fry

My daughter turns 11 this week. She’s just like I was as a kid in that she starts planning her next birthday celebration the minute her previous birthday ends. I have to put the kibosh on some of her wild hair ideas but I try to always allow one or two. This year we are taking her and a few of her friends to the zoo and she wants to go dressed as unicorns. Yes, unicorns. I ordered unicorn horns as party favors and she’s created unicorn shirts, complete with rainbow colored tails attached. Good thing she’s crafty.

She also wants a 3 layer cookie cake. Not a plain cookie cake. A sugar cookie cake with 3 layers, frosting between, and sprinkles. It’s a little unexpected (as usual) but honestly it sounds divine so, challenge accepted. (I’m sure you’ll be seeing that soft sugar cookie recipe here on the blog soon. I got it from Kathy and it’s THE BEST. Keep your eyes open for it.)

She also requested this Sweet & Spicy Chicken Stir-Fry for her birthday. Just kidding, that’s a lie. Hahaha, she’s 11, she wants pizza. Surprisingly though, as my more picky child, she actually will eat this stir fry. I know that doesn’t sound like a glowing recommendation but I promise it is. She usually turns up her nose at vegetables mixed in with meat. Not this one. She mostly eats the broccoli and chicken out, but I ain’t complaining if she eats it at all! My son likes it but he eats like a grown up. Anybody else out there have a picky eater? (All the moms raise their hands.) There’s one in every family.

This stir fry is one of our mom’s creations. Mom has always liked to create new recipes, and this is one she came up with not long ago and shared with us at one of our visits to her house. I immediately asked for the recipe. Thanks, Momma! It’s made with basic ingredients but is packed with flavor… spicy without being hot, and has a hint of salty sweetness as well. What can I say, our mom knows how to cook! ~Erin

StirFryLogo

Ingredients:

8 T. red pepper jelly (found in the jelly isle)

4 T. Reduced Sodium Soy Sauce

½ tsp. ginger paste or freshly grated ginger

1 ½ pounds boneless, skinless chicken breasts, cut into small pieces

Seasoning of your choice for chicken (I used a prepackaged Asian seasoning but salt, pepper, and garlic powder would be fine too.)

1 large white or yellow onion, thinly sliced

1 T. garlic, minced or pressed (I use pre-minced jarred garlic)

1 yellow, 1 orange, 1 red, and 1 green bell pepper, deseeded sliced into strips

2 small heads of broccoli (about 3 cups), cut into small florets; discard stems

2 ½ T. sesame oil or olive oil, divided

Prepared rice, red pepper flakes, chopped green onions, and/or more soy sauce for serving (optional)

Instructions:

In a small bowl, whisk together red pepper jelly, soy sauce, and ginger; set aside.

In a large skillet or wok, heat 1 T. oil over medium high heat. Cook the seasoned chicken a few minutes on each side, until lightly browned and cooked through; remove from pan and set aside.

In the same skillet, heat 1 T. oil over medium-low heat. Add onion and cook until onions are tender and becoming translucent (about 5-6 mintues, stirring often).

Increase heat to medium and add ½ T. more oil. Add all the bell peppers and cook until they start to get tender.

Add the broccoli and cook for 3-4 minutes, until tender but not overly soft.

Add the cooked chicken & sauce to the pan with the veggies; cook & stir until evenly coated & heated throughout.

Serve over rice with more soy sauce if desired.

20170730_203629.jpg

Sweet & Spicy Chicken Stir-Fry
    Ingredients
  • ~ 8 T. red pepper jelly (found in the jelly isle)
  • ~ 4 T. Reduced Sodium Soy Sauce
  • ~ ½ tsp. ginger paste or freshly grated ginger
  • ~ 1 ½ pounds boneless, skinless chicken breasts, cut into small pieces
  • ~ Seasoning of your choice for chicken (I used a prepackaged Asian seasoning but salt, pepper, and garlic ~ powder would be fine too.)
  • ~ 1 large white or yellow onion, thinly sliced
  • ~ 1 T. garlic, minced or pressed (I use pre-minced jarred garlic)
  • ~ 1 yellow, 1 orange, 1 red, and 1 green bell pepper, deseeded sliced into strips
  • ~ 2 small heads of broccoli (about 3 cups), cut into small florets; discard stems
  • ~ 2 ½ T. sesame oil or olive oil, divided
  • ~ Prepared rice, red pepper flakes, chopped green onions, and/or more soy sauce for serving (optional)
  1. In a small bowl, whisk together red pepper jelly, soy sauce, and ginger; set aside.
  2. In a large skillet or wok, heat 1 T. oil over medium high heat. Cook the seasoned chicken a few minutes on each side, until lightly browned and cooked through; remove from pan and set aside.
  3. In the same skillet, heat 1 T. oil over medium-low heat. Add onion and cook until onions are tender and becoming translucent (about 5-6 mintues, stirring often).
  4. Increase heat to medium and add ½ T. more oil. Add all the bell peppers and cook until they start to get tender.
  5. Add the broccoli and cook for 3-4 minutes, until tender but not overly soft.
  6. Add the cooked chicken & sauce to the pan with the veggies; cook & stir until evenly coated & heated throughout.
  7. Serve over rice with more soy sauce if desired.

Weight Watchers Info.: This recipe makes 8 servings. Each 1 ½ cups serving is 4 SmartPoints on Freestyle, not including rice.

https://foursistersdish.com/2018/04/12/sweet-spicy-chicken-stir-fry/

Chicken Chow Mein Spaghetti Squash

ChowMein_logo

So, Friday is my birthday.  It’s also my mom’s birthday.  Yep, I was born on her birthday (just barely – at 11:55 p.m.).  Hours and hours of labor with no drugs.  Happy birthday, Momma…you’re welcome!

Photo452

Mom always said I was the best birthday present she ever received.  She’s a sweet momma.  And I always loved sharing my birthday with her (still do).  It helped that she always let me have all the glory.  She’d cook my favorite meal and bake whatever flavor cake I wanted.  I’d always have all this planned out well in advance because I ALWAYS planned my birthday well in advance… like 6 months in advance.  That’s how much I love my birthday.  As an adult, I started celebrating my birthday ALL WEEK…because why not?  I did this until I had kids and then I had to give up my birthday week because… kids.  I still like to treat myself as much as possible all week though.  If nothing else, I make my favorite meals.  It’s my birthday week.  “I don’t care if you want hamburgers; I get to pick, kid!”  🙂  So this week I’ll be making one of my favorite healthy dinners:  Chicken Chow Mein Spaghetti Squash.

This recipe has a similar flavor profile as our most popular recipe to date, Egg Roll in a Bowl.  It is a bit more time consuming, since you have to roast the spaghetti squash, but that can be done in advance.  In fact, the chicken can be cooked in advance and the sauce mixed up too!  Combining them all at the end takes almost no time at all.  It’s worth the work because it makes a ton (Hooray for leftovers!) and the serving sizes are huge.  You can eat a whole plate full for very few calories/SmartPoints.  And it tastes amazing!  You don’t even notice that it’s spaghetti squash.  I don’t say that lightly because, normally, I believe there’s no substitute for real pasta.  However, in this recipe, it totally works.  And did I mention the serving sizes are huge?  Size matters.  ~Erin

 

Ingredients:

1 large spaghetti squash (mine was almost 4 pounds raw and made about 5 cups of “spaghetti”)

Non-stick cooking spray – I prefer olive oil spray

1 ½ lbs. boneless, skinless chicken thighs, trimmed of fat & cut into bite size pieces

1 tsp. salt

½ tsp. pepper

1 T. garlic powder

3 tsp. sesame oil or extra virgin olive oil, divided

1/3 c. to ½ c. low sodium soy sauce (I use ½ cup.)

1 tsp. ginger paste or freshly grated ginger

3 or 4 cloves garlic, minced or pressed

½ a large onion, diced

3 stalks celery, diced small

1 (16 oz.) bag tri-color coleslaw mix (shredded cabbage with carrots)

Optional garnishes:  chopped green onions, sriracha sauce, or red pepper flakes

 

Instructions:

Preheat oven to 460°F.

Line a baking pan with foil and spray the foil with non-stick cooking spray; set aside.  Cut the spaghetti squash, length-wise, and scoop out the seeds.  Place the squash cut side up in the pan and spray the squash with cooking spray.  Bake in the pre-heated oven for 40 minutes.  (If you have a smaller squash, check it earlier.)  Remove the squash from the oven; using large tongs or oven mitts, carefully flip the squash over, cut side down, and bake for 5 to 10 more minutes.  Remove the squash from the oven and allow to cool completely.  Scoop the strands & set aside.  The spaghetti squashed can be cooked in advance and stored in the refrigerator until ready to use.

In a small bowl, whisk together soy sauce, ginger, and minced/pressed garlic cloves; set aside.

Heat 1 tsp. of oil in a large, high-sided skillet, pot, or Dutch oven on the stove over medium-high heat.

Sprinkle the chicken pieces with salt, pepper, & garlic powder.  Add the chicken to the pan and allow to brown.  Flip and brown the other side.  Remove chicken from the skillet & set aside.

Reduce heat to medium-low and add 1 tsp. of oil, then celery and onion.  Continue to cook, stirring often, until onions are translucent, about 5 minutes.

Add the last 1 tsp. of oil and the entire bag of cole slaw mix to the pan.  Stir until the cabbage begins to wilt, about 3 or 4 minutes.

Add chicken, spaghetti squash, and sauce to the cabbage mixture.  Stir until heated through.

Garnish with chopped green onions and, if desired, sriracha or red pepper flakes.  Serve hot.

Weight Watchers Info.:  This recipe makes about 7 servings at a mere 3 SmartPoints each.  Each serving is 10 ounces (weight) or about 2 cups.

Asian Beef & Broccoli

BeenNBroccoli_Logo

Posted by Erin

The only “vegetables” (even if you can call them that) I at as a child were potatoes and hominy.  Hominy… not sure that even qualifies as a vegetable, it’s so over-processed.  My mom tried everything to get me to eat my vegetables.  She tried making me sit at the table until I ate them… I was apparently a very strong willed child.  She tried seasoning them differently or “hiding” them in casseroles… I didn’t fall for that.   She even tried paying me.  That one actually worked… until she quit paying me, then I quit eating them.  My poor mom.  Fortunately, my taste buds have changed and now I’m a lover of all foods, meat and vegetables alike.  Luckily for me, my kids are a lot better eaters than I was as a child.  One of their favorite veggies is broccoli so we have it a lot.  We like it roasted, steamed & seasoned, covered in cheese, or incorporated into a dish such as this one.  This Asian Beef & Broccoli is a one-pan meal, which you know I love!  (Okay, two pans if you count the one you cook the rice in.)  It’s fast & easy to prepare and tastes like Chinese take-out!

Ingredients:

½ c. beef broth (I use water & beef bouillion)

3 T. cornstarch, divided

2 T. sweet chili sauce (found in the Asian section of the grocery store)

4 T. low sodium soy sauce

1 T. garlic, minced

½ tsp. fresh ginger or ginger paste

¼ tsp. red pepper flakes (optional)

1 T. sesame oil, divided

1 (12 ounce) bag frozen broccoli florets, thawed and drained on paper towels (I chop them smaller so they spread more evenly throughout the dish & cook faster.)

½ a medium onion, chopped

1 lb. tenderized round steak (a.k.a. cube steak), trimmed and cut into small strips

1 tsp. garlic powder

1 tsp. onion powder

Salt & pepper

Cooked rice, for serving (We also like to have more soy sauce on hand to season our rice.)

 

Instructions:

In a small bowl, combine beef broth, sweet chili sauce, 1 tablespoon cornstarch, minced garlic, ginger, soy sauce, and red pepper flakes (if desired); set aside.

In a large skillet or wok, heat ½ tablespoon sesame oil over medium-high heat.  Sautee the broccoli, stirring frequently, until it gets some brown coloration on it.  Turn off heat, remove broccoli from the pan, and set aside.

In a bowl or plastic baggie, sprinkle steak strips with corn starch, garlic powder, onion powder, and a dash of salt & pepper; toss to coat.

Heat remaining ½ tablespoon sesame oil in the skillet again over medium high heat.

Add beef; cook and stir until brown and juice runs clear.

Add broth mixture & broccoli to pan with beef.

Reduce heat to low.

Simmer & stir about 5 minutes, until broccoli is tender and sauce is thickened.

Serve over rice; add more soy sauce, if desired.

 

Weight Watchers info:  Each 8 ounce (weight) serving is 6 SmartPoints; makes 4 servings.

Asian Lettuce Wraps

Weight IMG_0416Posted by Tracy

When your favorite Asian restaurant is an hour from home, you learn to improvise – or at least I do.  I’ve learned to make my two favorites: Lettuce Wraps and Orange Chicken (I’ll share the chicken recipe with you later).  I’ve tweaked these Lettuce Wraps to my family’s liking by adding a little spice.  We had these for dinner tonight and they’re delicious – and at 6 SmartPoints per serving (for four servings) you can eat a lot! All you’ll need to do is remember to buy some fortune cookies.

 

Ingredients:

1 pound 99% fat free ground turkey (I’ve also used very lean ground chicken)

1 medium onion, chopped (about ¾ c.)

2 oz. pine nuts

2 T. minced garlic

1 T. reduced-sodium soy sauce

¼ c. hoisin sauce

1 T. minced fresh ginger

1 T. rice wine vinegar

2 tsp. crushed red pepper flakes (more or less to taste)

1 can (8 oz.) water chestnuts, drained and finely chopped

1 bunch green onions, thinly sliced

2 tsp. Asian sesame oil

1 head lettuce or bunch of romaine lettuce

Instructions:

Rinse lettuce leaves, keeping them whole.  Set aside on paper towels to dry.

Cook turkey and onion together in large skillet.  Once turkey is approximately half cooked, add the garlic, soy sauce, hoisin sauce, ginger, vinegar, and crushed red pepper.  Continue cooking.

When meat mixture is fully cooked, add water chestnuts, pine nuts, and green onions.  Cook until green onions just begin to wilt.  Stir in sesame oil.

Spoon mixture into the middle of a large lettuce leaf.  Fold or wrap lettuce leaf around meat mixture to eat.

Weight Watchers info.: 4 servings

Old SmartPoints:  6 SmartPoints per serving

Freestyle SmartPoints:  5 SmartPoints per serving