Asparagus Stir-Fry

Ingredients⇣⤵️

• 1/2 cup chicken broth
• 1 tbsp. cornstarch
• 2 tbsp. soy sauce
• 1 tbsp. diet margarine
• 1/2 cup chopped onion
• 1 lb. fresh asparagus, sliced diagonally

Preparation⇣⤵️

1. Skim the fat from the broth by chilling it until the fat rises to the top and can be whisked away. 
2. Mix the broth, cornstarch, and soy sauce together in a bowl.
3. Set the bowl aside. 
4. Melt the margarine in a nonstick skillet and sauté the onion until it is golden brown. 
5. Add the asparagus and stir-fry it for 3 minutes. 
6. Add the broth mixture. 
7. Cook and stir until the sauce is clear.

5-6 Serving

• Calories 250 (Calories from Fat 110);
• Fat 12g (Saturated 2g);
• Cholesterol 5mg;
• Sodium 220mg;
• Potassium 680mg;
• Carbohydrate 18g (Dietary Fiber 2g);
• Protein 19g

• Vitamin A 74%;
• Vitamin C 100%;
• Calcium 4%;
• Iron 6%;
• Folic Acid 8%;
• Magnesium 8%

Ings:
1 lb pork or chicken cut into 1” cubes
1 tsp salt
1/8 tsp pepper
2 tbsp cooking oil
1 med onion thinly slice
1/2 cup tomato sauce
1/2 cup water
1 tbsp patis or fish sauce
1 small can green peas
1 small red bell pepper cut into strips
2 med potatoes pared and quartered
2 tbsp fine bread crumbs or flour or cornstarch

Method:
Season pork slices with salt and pepper. Let stand 10 to 20 minutes.
Heat oil in skillet. Fry pork slices until golden brown. Pour off excess oil. Add garlic, onions, tomato sauce, water and patis. Let simmer covered for 40 minutes or until pork is tender.
Add potatoes, green peas and red bell pepper. Cook another 10 minutes or until potatoes & green peas are done. Correct the seasonings. Thicken sauce with bread crumbs.

Variation:
Chicken or a combination of pork and chicken may be used in this recipe.

Nutrional Value per serving:

• 423 Calories;
• 27g Fat (56.5% calories from fat);
• 24g Protein;
• 22g Carbohydrate;
• 3g Dietary Fiber;
• 79mg Cholesterol;
• 891mg Sodium.

3 to 3-1/2 lbs beef shank or 2 lbs stewing beef cut into 2"cubes

1 kl chicken or pork pieces

1/4 teaspoon oil
1 boneless skinless chicken breast halves (about 1 1/4 lb)
Can (10 3/4 oz) condensed cream of chicken soup
1/4 soup can (1 1/3 cups) water or skim milk
1/2 cup Minute Original rice, uncooked
1/2 cup fresh or frozen broccoli florets, thawed

1. Heat oil in large nonstick skillet on medium-high heat. Add chicken; cook 5 minutes on each side or until lightly browned. Remove from skillet.
2. Add soup and water to skillet. Bring to boil.
3. Stir in rice and broccoli. Top with chicken; cover. Cook on low heat 5 minutes. Stir. Garnish with bell pepper strips.

COOKING TIME: 15 minutes

NUTRITION FACTS:
Calories 463 (112 calories from fat)
Fat 12 g
Saturated Fat 3 g
Cholesterol 92 mg
Sodium 636 mg*
Carbohydrate 47 g
Dietary Fiber 1 g
Sugars 1 g
Protein 37 g

*400 mg of sodium

1 tbsp grated lemon peel

1. Combine the grated lemon peel, water, lemon juice, thyme, garlic salt and pepper. Spoon this mixture over the chicken, coating it well. 
   
2. Refrigerated 4 to 4 hours, turning chicken in the marinade several times.
   
3. Arrange the chicken in a single layer in a shallow baking dish. Save the marinade. Bake the chicken, uncovered, in a preheated 425 degree F oven for 25 minutes. 
   
4. Pour off the fat that accumulates in the pan. Lower the heat to 350 degree F. 
   
5. Brush the chicken with the reserved marinade and bake for an additional 25 to 35 minutes until tender and brown.
6. Garnish with lemon slices and parsley.
   

Makes 6 servings

Serving size: 3-4 oz

ings:
1-1/4 pounds ground chicken or turkey
1 egg substitute equivalent
1/4 teaspoon onion powder
1/4 teaspoon dried thyme
1/2 teaspoon poultry seasoning
1/4 teaspoon dried sage
1 teaspoon (dash) salt
Fresh ground pepper
6 tablespoons bread crumbs

1. In a medium bowl, combine all the ingredients except bread crumbs. Scoop meat into 6 patties and press each one lightly into the bread crumbs.

2. Prepare an outside grill or oven broiler and grill or broil 6 inches from heat for 4 to 5 minutes per side until cooked through. Serve warm on split buns and with your favorite condiments.

EXCHANGES:
Starch 1/2
Lean Meat 3

NUTRITION FACTS:
Calories 188(Calories from Fat 88)
Total Fat 10 grams
Saturated Fat 3 grams
Cholesterol 48 milligrams
Sodium 152 milligrams
Total Carbohydrate 5 grams
Dietary Fiber 0 grams
Sugars 0 grams
Protein 19 grams

1. Cut the chicken diagonally into the larger pieces. Season with Mixture A. Tear the shimeji mushroom into small clusters & thinly slice the onion.
2. Heat 1 tbs of oil in a skillet, place the chicken skin side down first & pan-broil both sides until nicely browned. Remove from heat & set aside.
3. Add the remaining 1 tbs of oil & saute the onion. When tender, add the shimeji & saute a bit longer.
4. Pour the wine into the skillet, then put the chicken back. Reduce the heat to low, cover & braise for 2 to 3 mins. Add the heavy cream, then season w/ salt & pepper to taste. Turn off the heat when it starts to bubble.
   

Makes 4 servings
Serving Size: 1 chicken breast half, 1/2 cup rice, sauce

2 tablespoons all-purpose flour
1 1/2 teaspoons dried basil leaves, crushed
4 skinless, boneless chicken breast halves (about 1 lb)
1 tablespoon olive oil
1 can (10-3/4 oz) Campbells Healthy Request Condensed tomato soup
2 tablespoons Chablis or other white wine
2 tablespoons water
1/4 cup finely chopped green peppers
2 tablespoons grated Parmesan cheese
2 cups hot cooked rice

1. On waxed paper, combine flour and 1 tsp basil. Lightly coat chicken with flour mixture.
2. In 10-inch skillet over medium-high heat, in hot oil, cook chicken 10 minutes or until browned on both sides. Remove; set aside. Pour off fat.
3. In same skillet, combine soup, wine, water, and remaining 1/2 tsp basil. Heat to boiling. Return chicken to skillet. Reduce heat to low. Cover; cook 5 minutes or until chicken is no longer pink, stirring occasionally. Sprinkle with green pepper and cheese. Serve with rice.

NUTRITION FACTS:
Calories 340(65 calories from fat)
Fat 7 g
Saturated Fat 2 g
Cholesterol 74 mg
Sodium 341 mg
Carbohydrate 35 g
Dietary Fiber 1 g
Sugars 6 g
Protein 31 g

2 boneless skinless chicken breast halves (about 1 1/4 lb)
2 tablespoons margarine, divided
6 oz any kind Lower Sodium seasoned stuffing mix for Chicken
2/3 cup water

1. Brown chicken in 2 Tbsp of the margarine in large nonstick skillet.
2. Add contents of vegetable/seasoning packet, water and remaining 2 Tbsp margarine. Bring to boil. Reduce heat to low; cover and simmer 5 minutes.
3. Stir stuffing crumbs into skillet; cover. Remove from heat. Let stand 5 minutes.

COOKING TIME: 15 minutes
2 servings

NUTRITION FACTS:
Calories 433(148 calories from fat)
Fat 16 g
Saturated Fat 4 g
Cholesterol 86 mg
Sodium 613 mg*
Carbohydrate 32 g
Dietary Fiber 1 g
Sugars 5 g
Protein 37 g

* 400 mg of sodium

1/2 pound chicken breasts skinless, boneless
2 1/4 ounces cream of mushroom soup lowfat
1 sachet onion soup mix


Heat oven to 375 degree Celsuis. Arrange chicken in baking pan sprayed with nonstick cooking spray. Mix mushroom soup and dry onion soup mix. Spread evenly over chicken. Cover tightly with foil and bake for 30 minutes. Uncover and bake 45 minute longer or until done.

2 servings