Honey Lemon Chicken

Last week I had my friend Cori (affectionately known as "Coco" around here) and her kids over for a play date and lunch. It was raining cats and dogs that morning so two moms who expected their kids to be able to play outside for a while were cooped up inside with four kids all morning. If you're a mom you understand this scenario because you never know how these things are going to go. Will they be "bored"? Will they get sick of each other and start fighting? Will the big ones pick on the little ones (or vice versa)? This particular day turned out fabulous and everyone was on their best behavior! As promised I made Cori lunch so while the kids ate pizza I whipped up this little ditty along with Sesame Garlic Ginger Green Beans which will make their appearance on the blog next week. This was super easy to whip up in a flash because I had already marinated my chicken and prepared the honey lemon sauce ahead of time. All I had to do was saute the chicken, add the sauce, steam some rice and saute green beans. Sounds like a lot but it's really not when you prep ahead. You can't prep for things like rain to dash your hopes of playing outside but you can prep lunch ahead and that's enough to make any play date a win!

Honey Lemon Chicken (adapted from gimmesomeoven.com)

2 lb. boneless, skinless chicken breasts, cut into bite sized pieces
3 T. low sodium soy sauce
2 T. rice wine vinegar
1 t. salt
1/2 t. pepper
1 1/2 t. olive oil
3/4 c. chicken broth
1/4 c. freshly squeezed lemon juice
3 T. honey
2 T. cornstarch
1/4 t. ground ginger
1/2 t. crushed red pepper
Brown or white rice for serving, if desired

Place the chicken pieces in a quart sized ziploc bag and add the soy sauce, vinegar, salt and pepper. Seal the bag and squish it around to distribute the seasonings. Allow to marinate in the fridge for at least 1 hour or overnight (I marinated mine the night before). Heat the olive oil in a large skillet over medium high heat and add the chicken (including marinade) to the pan. Saute the chicken, stirring occasionally, until the chicken is cooked through and lightly browned, about 7-10 minutes. While the chicken is cooking whisk the chicken broth, lemon juice, honey, cornstarch, ginger and red pepper together in a medium bowl. Once the chicken is cooked add the sauce to the pan and allow to continue cooking over medium heat until the sauce is heated through and slightly thickened, about 3-t minutes more. Serve over rice if desired.

6 servings (236 calories each serving excluding rice) according to my calculator on loseit.com

Sweet Chili Sesame Chicken

I love making take-out meals at home. In the days when I was newly married I would rush home after work to catch 30-Minute Meals with Rachael Ray on Food Network. This was during her rise to fame, when she was introducing catch phrases that are now part of our cooking vernacular (EVOO: extra virgin olive oil, Stoup: soup that is thicker than soup but thinner than stew, and my personal favorite, MYOTO: make your own take-out). I subconsciously latched on to that concept, and it’s changed how my family eats; for example, in the last 14 years we’ve rarely eaten at a Chinese restaurant or ordered take-out. I still love going out for Chinese food - the egg rolls! Hot and sour soup! Sometimes, though, it's a smarter choice to enjoy those same meals at home to skip extra calories and MSG. Here’s a recipe for just such an occasion. Like most stir-fry recipes, this comes together super fast, so it’s best to have your components lined up, ready to go. I let the chicken marinate while preparing the sauce and prepping the veggies, but you could certainly prep the night before or in the morning, then whip it up after work or baseball practice. Trust Shel, this comes together faster than the delivery guy can reach your doorstep, while you know exactly what ingredients went into it (including the secret ingredient: love). That's a take-out win for sure (fortune cookie not included).

Sweet Chili Sesame Chicken (adapted from loveandoliveoil.com)

For the chicken marinade:

1 T. low sodium soy sauce
1 T. cornstarch
1 egg white
1 t. sesame oil 
1 1/2 lb. boneless, skinless chicken breast, thinly sliced

For the sauce:

2 T. low sodium soy sauce
2 t. cornstarch
1/2 c. sweet chili sauce (I used Taste of Thai brand)
2 t. sesame oil
1/2 t. ground ginger
1 garlic clove, minced

For cooking:

2 (.75 oz.) jars sesame seeds (about 1/2 c.)
2 t. sesame oil
3 medium carrots, peeled and sliced
8 oz. snow peas
White or brown rice for serving, if desired

For the chicken marinade:

In a medium bowl whisk together the soy sauce, cornstarch, egg white and sesame oil. Add the chicken to the bowl and allow to marinate for 15 minutes while you prep the sauce and veggies.

For the sauce:

In a medium bowl whisk together the soy sauce, cornstarch, sweet chili sauce, sesame oil, ginger and garlic and set aside.

For cooking:

Place the sesame seeds in a shallow dish (such as a pie plate). After the 15 minute marinating time is up remove the chicken from the marinade, shaking off as much of the liquid as possible. Place the chicken in the sesame seeds and toss to coat the chicken. Heat the sesame oil in a large skillet over medium high heat and stir fry, stirring occasionally, until the chicken is cooked through and the sesame seeds are browned. Remove the chicken to a plate. Add the carrots and snow peas to the pan and stir fry for 2 minutes, stirring occasionally. Add the chicken back to the pan then add the sauce and simmer for 2 more minutes. Serve immediately over rice, if desired.

5 servings (373 calories each serving excluding rice) according to my calculator on loseit.com

Chicken and Asparagus Lemon Stir Fry

School's...out...for summer! If you're a stay-at-home mom like me, that means you have these blessings called 'children' with you all day. Which works out well and fine as long as everyone gets along all day, plays together nicely and never gets bored - am I right? I don't know what kind of weird, parallel universe you're living in, but if this scenario works for you I will say you are either a) not paying attention, b) your kids are robots, or c) you are the next candidate for mother of the year (in which case we probably can't be friends anymore). If you're anything like me, getting out of the house to do something every day is essential to your sanity. This could mean a trip to the park, the library or even <shudders> the grocery store! Next time you've been relegated to the store with the kids I implore you to pick up the items needed for this quick and easy stir-fry dish. Not only can you get dinner on the table after a long day of wrangling kids, there is no guilt attached to this dish! My chicken and asparagus sauteed with a light and refreshing sauce of freshly-squeezed (please) lemon juice and low sodium soy sauce will save your sanity this summer! Okay, I shouldn't promise it will necessarily save your sanity, but you will get a nice dinner out of the deal (if the kids aren't fighting at the dinner table). If they are, you have my permission to make empty threats and send them to their rooms. Enjoy your summer and try to stay sane. One stir-fry at a time.


Chicken and Asparagus Lemon Stir Fry (adapted from skinnytaste.com)

1 T. olive oil, divided
1 bunch asparagus, woody end trimmed then cut into 1" pieces
1 1/2 lb. boneless, skinless chicken breasts cut into thin strips
1 t. salt
1/2 t. pepper
1/4 c. reduced sodium soy sauce
1/4 c. freshly squeezed lemon juice
6 cloves garlic, minced
1 1/2 t. ground ginger
1 c. white rice, cooked according to package directions (for serving)

Place 1 1/2 t. of the olive oil in a large skillet over medium heat and add the asparagus. Stir fry the asparagus for 2 minutes then remove to a plate. Add the remaining 1 1/2 t. olive oil to the pan and add the chicken. Saute the chicken for 5-7 minutes or until cooked through. Add the asparagus back to the pan then add the salt, pepper, soy sauce, lemon juice, garlic and ginger. Cook and stir an additional 3 minutes then serve over rice.

4 servings (421 calories each serving) according to my calculator on loseit.com)

Lemon Chicken Teriyaki Rice Bowl

When I'm busy there's something about a light, refreshing, quick and easy dinner that can propel me right into the evening hours, giving me the strength to work on my third grade animal project. Wait, did I say my third grade animal project? Yes, I'm sure I did, and yes I'm sure that's what I mean. You know the deal, the poster should include the following: title including animal's name, pictures of the animal, facts about the animal etc. The only problem is, your nine-year-old is not capable of doing internet research on his own, downloading pictures to Costco to then be printed, nor can he drive himself to Costco to pick up the pictures. Nope, it's all you, baby. Forgive me but I feel like I've already done this third grade thing several years ago. It's like winning a prize you didn't really want - what's behind door number three? A life-consuming poster board! I am convinced that my mom is sitting over at her house reading this and laughing right now, because she can identify with this feeling. Years ago she had to repeat the third grade three separate times with myself and both my sisters. My son and I have spent the last several days gathering the supplies needed to accomplish this monumental task, and tonight and over the next couple nights we are going to knock this puppy out. That necessitates a dinner option that won't keep me in the kitchen very long. That's where this rice bowl comes in (stay with me, we'll get to the recipe eventually)! Just make a lemon-y and sweet sauce to pour over cooked chicken and broccoli (or whatever vegetable you prefer), serve over rice and you’ve got a delicious dinner in no time. Now if I could just get my third grader to understand the importance of cutting things straight and pasting them on the poster board neatly...

Lemon Chicken Teriyaki Rice Bowl (adapted from Cooking Light, January/February 2015)

1/4 c. low sodium soy sauce
1 t. cornstarch
4 T. brown sugar
2 T. plus 2 t. rice wine vinegar
2 T. freshly squeezed lemon juice
1 T. olive oil, divided
2 lb. boneless, skinless chicken breast, cut into bite sized pieces
1/2 t. salt
1/4 t. pepper
1 lb. broccoli florets, cut into bite sized pieces
2 2/3 c. instant brown rice, cooked according to package directions

In a medium bowl whisk together the soy sauce, cornstarch, brown sugar, vinegar and lemon juice then set aside. In a large skillet heat 1 1/2 t. of the olive oil over medium high heat and add the chicken breast pieces. Season with salt and pepper and saute, stirring occasionally, until the chicken pieces are cooked through and lightly browned. Remove the chicken to a plate and set aside. Heat the remaining 1 1/2 t. olive oil in the same skillet and add the broccoli. Saute, stirring occasionally, until the broccoli is crisp tender, about 3-5 minutes. Add the chicken and sauce to the pan and heat the sauce through, allowing it to thicken slightly, about 3-5 minutes. Serve over brown rice.

8 servings (294 calories each serving) according to my calculator on loseit.com

Sriracha Chicken and Broccoli Lo Mein

Lo mein is one of my husband's favorite Chinese dishes. I can guarantee it’s his take-out choice, and when we go to a Chinese buffet (which is not often, trust me) he piles his plate high with the stuff, no matter what protein or variety they’re serving. He’ll heap those noodles with meat and veggies high on the plate with abandon. It's really funny because carbs are not typically his thing (they’re totally my nemesis) but lo mein...oh boy, he loves the stuff. With that in mind, anytime I find a new and different lo mein recipe to try I know he’ll be stoked. This must have been a really good one, though, because even as he was slurping noodles into his mouth he was saying "when can you make this again?!” Nailed it!

 In case you've never tried sriracha before (what rock have you been living under, might I ask?) let me give you some background: it is a trendy little Thai hot sauce made with chili peppers, vinegar, salt, sugar and garlic, recently making an appearance in many different products and recipes, including Taco Bell burritos, Lays potato chips, Jack Links jerky, and even Rogue sriracha stout beer. It's ubiquitous and for good reason: it is packed with flavor, appealing to the masses by bringing actual heat without going too spicy. Those guys over at Huy Fong foods know what they are doing and they are doing it well!

Now, about this recipe. Yes, it requires you to dirty up three pans and has a long ingredient list. I know, I know, part of my M.O. here at Shel's Kitchen is simple, easy recipes (which to me often equals fewer pans and ingredients) but stay with me because I think this recipe is worth it. First you have to boil lo mein noodles. That's pan number one. Your chicken mixture (including sriracha!) is in pan two. Finally, you need a third pan to sauté the veggies (with more sriracha!) for the lo mein. I would normally say to go ahead and use the same pan for the veggies as the chicken. But as the chicken cooks, the brown sugar and cornstarch reduces and turns it quite thick and syrupy, so no dice, baby. I promise when you see your loved ones slurping down lo mein (and then maybe scraping the sides of the chicken pan, scavenging for sauce remnants) it will all be worth it.

Sriracha Chicken and Broccoli Lo Mein (adapted from bakerbynature.com)

For the Chicken and Broccoli:

1 T. olive oil
1 1/2 lb. boneless skinless chicken breasts, cut into bite sized pieces
1 lb. fresh broccoli cut into florets
Salt and pepper
2 T. sesame oil
2 T. sriracha hot sauce
6 cloves garlic, minced
1 c. reduced sodium soy sauce
1/4 c. water
1/4 c. brown sugar
1/4 c. cornstarch

For the Lo Mein:

1 (12.8 oz.) package lo mein noodles
2 T. olive oil, divided
1 t. crushed red pepper
1 large egg
3 medium carrots, peeled and shredded
1 lb. snow peas
6 cloves garlic, minced
2 T. brown sugar
1/4 c. reduced sodium soy sauce
3 T. sriracha hot sauce
1 t. dried ginger
2 t. sesame oil
4 green onions, thinly sliced

For the Chicken and Broccoli:

Heat the olive oil in a large skillet over medium heat. Add the chicken and saute, stirring occasionally, until the chicken is lightly browned. Add the broccoli and continue cooking for 5 more minutes, seasoning with salt and pepper, until the chicken is cooked through and the broccoli is tender but not mushy. Meanwhile in a medium bowl whisk together the sesame oil, sriracha, garlic, soy sauce, water, brown sugar and cornstarch. Once the chicken and broccoli are cooked add the sauce to the pan and stir to coat. Cook an additional 5 minutes or until the sauce has thickened. Set the chicken mixture aside.

For the Lo Mein:

Bring a large pot of water to a boil and cook the lo mein noodles according to the package directions. Drain and set aside. Meanwhile, heat 1 T. of the olive oil in a medium skillet over medium heat. Add the crushed red pepper and cook for 30 seconds. Add the egg and stir gently until the egg is cooked through and scrambled. Transfer the egg to a small bowl or plate and return the skillet to the heat, adding the remaining 1 T. olive oil. Add the carrots and snow peas to the pan and saute, stirring occasionally, for 3 minutes. Meanwhile in a medium bowl whisk together the garlic, brown sugar, soy sauce, sriracha, ginger and sesame oil. Add the sauce to the carrots and snow peas and stir to combine. Add the chicken and broccoli mixture along with the carrot and snow pea mixture to the pan with the lo mein and toss all to combine. Serve immediately.

8 servings (499 calories each serving) according to my calculator on loseit.com

Chinese Pork with Snow Peas

Here in the Kansas City area we are innately fans of barbecue. What's better than a pulled pork sandwich, a crock of smoky baked beans and some creamy coleslaw on the side? Unless maybe you're talking about pork ribs with a side of fries and dill pickles. Or for our Kosher friends (yes, we even have a Kosher BBQ festival) smoked turkey on a bun with a side of cheesy corn. Wait, this is not a barbecue post. Okay, I was saying we like our barbecue here. What if I told you there is a way to make a Chinese-style barbecue pork roast in the crock pot with "steamed" snow peas that can be served over the rice of your choice? Tell me more, you say. The secret is in the sauce, which includes Chinese hoisin. If you've never heard of hoisin (pronounced: hoy SIN), it’s basically Chinese barbecue sauce; a mixture of soy, red chiles, garlic, vinegar and sugar mixed together, bottled and available right on your grocery store's Asian foods aisle! Yep, right by the soy sauce. Pick up a jar of this incredible deliciousness, combine it with other pantry ingredients (I'm almost certain you have most of what you need hanging out in your pantry) to make a delicious sauce to pour over a pork loin. Braise said pork loin all day in the crock pot, then add snow peas at the very end while you cook the rice that will soak up the delectable sauce you've created. Dinner is done, and you’ll have yet another variation on “barbecue” to throw in your repertoire.

 

Chinese Pork with Snow Peas (adapted from oneperfectbite.blogspot.com)

2 lb. pork loin, trimmed of fat

1/4 c. honey

1/4 c. low sodium soy sauce

2 T. hoisin sauce

4 cloves garlic, minced

1 T. dried ginger

1 t. Chinese five spice powder

1/2 t. crushed red pepper

1 1/2 lb. snow peas, ends trimmed
Cooked brown or white rice for serving, if desired

Place the pork loin in a 4 or 6 qt. slow cooker that has been sprayed with cooking spray. In a medium bowl whisk together the honey, soy sauce, hoisin sauce, garlic, ginger, five spice powder and crushed red pepper. Pour over the pork loin. Cover and cook on low for 4-6 hours or on high for 2-4 hours. Remove the pork to a shallow bowl along with half of the sauce and shred with two forks. Cover with foil and set aside. Turn the slow cooker to high and place the snow peas inside. Cover and cook for about 20 minutes, depending on how done you like them (I like mine pretty crisp) - this can be done while you cook the rice! Serve the pork and snow peas over rice with extra sauce drizzled over the top.

6 servings (257 calories each serving not including rice) according to my calculator on loseit.com

Chickpea Curry with Coconut Rice

I am always looking for new and exciting ways to eat curry, so when I found this vegetarian version I knew it was my next stop in Curry-land (yes, it's an actual place). Chickpeas, red bell pepper and snow peas over coconut jasmine rice are the main components in this recipe. Thai red curry paste provides the spice and authentic flavor you’re looking for, located in the grocery store's Asian foods aisle. The jar is rather small and stays fresh for months in the fridge; lots of bang for your buck. The other key to this dish is the coconut rice. I have seen recipes for coconut rice before but had never tried it until now. It was simply delicious and my husband said "That rice melted in my mouth.” Indeed, it did and it is the perfect complement to the curry. In fact you may find the combination of texture and heartiness reminiscent of an etoufee; excellent comfort food! Also, one way to cut your grocery bill is to go meatless one or two days a week, and with chickpeas you get the meaty texture you are looking for without the costly price of meat! Winning! Enjoy this trip to Curry-land my friends. It really is right in your own backyard...I mean, kitchen.

Chickpea Curry with Coconut Rice (adapted from howsweeteats.com and budgetbytes.com)

For the rice:

1 1/2 c. jasmine rice
1 (15 oz.) can light coconut milk
3/4 t. salt
1 c. water

For the curry:

1 T. olive oil
6 green onions, sliced
1 medium red bell pepper, sliced
2 t. salt, divided
1 t. pepper
2 garlic cloves, minced
1/2 t. ground ginger
4 T. Thai red curry paste
8 oz. snow peas (snap peas would work too)
2 (15 oz.) cans light coconut milk
2 (15 oz.) can chickpeas, drained and rinsed
6 T. fresh cilantro, chopped

For the rice:

Place the rice in a medium saucepan then add the coconut milk, salt and water and stir to combine. Bring the contents to a boil, cover, reduce the heat to low and cook for 15-20 minutes until the rice is tender and has absorbed all of the liquid. Fluff with a fork and keep covered until the curry is ready.

For the curry:

Heat a large skillet over medium heat and add the olive oil. Stir in the green onions, red peppers, 1 t. salt and pepper and stir to toss. Cook, stirring occasionally, for about 5 minutes until the vegetables have slightly softened. Add the garlic, ginger and curry paste and stir to coat. Cook over medium low heat for 5 minutes, stirring occasionally. Add in the snow peas and coconut milk, bring the mixture to a boil then reduce to low, cover and cook for 5 minutes. Stir in the chickpeas, cilantro and remaining 1 t. salt and cook 5 minutes more. Taste and season additionally with salt and pepper if desired. Serve over coconut rice.

6 servings (487 calories each serving) according to my calculator on loseit.com)

Warm Kimchi Bowl with Spicy Broccoli and Sesame-Scallion Wild Rice

Every once in a while you make something that gives you the strong urge to shovel it in your mouth at a high rate of speed with the biggest spoon possible; no one talking to you (small talk) or at you (kids) while you're enraptured with its deliciousness. For me, this is one of those dishes. Insanely simple in preparation (I mean you cook some wild rice and roast some broccoli), this dish is bursting with flavor! The secret is jarred kimchi. You might remember my recipe for kimchi from a while back and if you've never made homemade kimchi (or are looking for a vegetarian version since most jarred varieties contain fish sauce) I encourage you to do it. However, this dish uses jarred kimchi, and it is a spectacular time to try it! If you are familiar with the five basic tastes we experience when eating food (sweet, sour, bitter, salty and umami) you probably know that umami (pronounce oo-mah-mee) is defined as "a pleasant savory taste". This dish is the very definition of umami. Wild rice cooked then tossed with a savory vinaigrette, fresh broccoli tossed with a spicy sauce then roasted to perfection all topped off with a couple of forkfuls of umami-laden (yes, it's an actual thing) kimchi! Get out the big spoon because you're gonna need it!

Warm Kimchi Bowl with Spicy Broccoli and Sesame-Scallion Wild Rice (adapted from food52.com)

1 c. wild rice

3 c. water or vegetable broth (I used 1 can of broth and the rest water)

2 t. sesame oil

2 T. soy sauce, divided

1 t. rice wine vinegar

2 green onions, finely chopped

1 1/2 lb. broccoli crowns, cut into bite sized pieces

2 T. olive oil

1 T. hot sauce

2 cloves garlic, minced

1 (14 oz.) jar prepared kimchi 

Place the wild rice and water or broth in a medium saucepan and bring it to a boil. Reduce the heat to a simmer, cover and cook the rice for 55-60 minutes or until it is cooked through (check your package directions). In a small bowl with a tight fitting lid combine the sesame oil, 1 T. soy sauce, rice wine vinegar and green onions. Cover and shake to combine. Set aside. Once the rice is cooked, pour the mixture over it and toss to combine.

Preheat the oven to 425. Spray a jelly roll pan with cooking spray. Place the broccoli in a large bowl and add the remaining 1 T. soy sauce, olive oil, hot sauce and garlic and toss to combine. Spread the broccoli out on the prepared pan in an even layer and roast for 20 minutes, tossing halfway through the cooking time. 

When ready to serve divide the rice among 4 bowls then top with the broccoli and kimchi and serve!

4 servings (339 calories each serving) according to my calculator on loseit.com

Sweet and Sour Chicken

When it comes to food I try to keep an open mind and an impartial palate. I've dined on delicacies as diverse as fish eyes, alligator tail, sea urchin, squid ink, ostrich steak and duck tongue. And while it's important to explore the unfamiliar it seems I've overlooked preparing some basics along the way, something as elementary as sweet & sour chicken. Honestly, it might have been a tiny bit intentional: I tend to shy away from sweet entrees because in my mind they should be savory. When it comes to Chinese food I've settled into a comfortable rut with old favorites like cashew chicken and broccoli beef. But maybe my biggest and most revealing excuse is that I tried it once, didn't like it and never tried it again! What am I, five? Time to give it a second chance, Shel.

Normally (and when I say normally, I mean in Chinese take out kitchens in the U.S.) sweet & sour chicken is deep fried, slathered in sauce and served with bell peppers, onions and pineapple. In my version I avoid the deep fry, cook the chicken with the veggies and sauce in the crock pot and serve it over white rice. Ta-da!  A healthier version of my new favorite Chinese dish that you can make at home and avoid take out altogether. Another reason to love this recipe is there are very few "specialized" ingredients required (meaning you won't be in the Chinese aisle of the grocery store searching for and purchasing some obscure item you will never use again).  The sauce is the perfect combo of sweet and sour (hence the name) with brown sugar, ketchup, orange juice, cornstarch, apple cider vinegar and soy sauce.  If you already like sweet and sour chicken I guarantee this will satisfy your craving and if you're like me and you've never tried it or think you won't like it, well, I say where's your sense of adventure? It's only dinner after all. 

Sweet and Sour Chicken (adapted from myrecipes.com)

1/3 c. brown sugar
1/3 c. ketchup
1/4 c. freshly squeezed orange juice
3 T. cornstarch
3 T. apple cider vinegar
2 T. low sodium soy sauce
1 1/2 t. ground ginger
1 medium yellow onion, diced
2 lb. boneless, skinless chicken breasts cut into 1" pieces
1 (20 oz.) can pineapple chunks, drained
1 large green bell pepper, cut into 1" pieces
1 large red bell pepper, cut into 1" pieces
1 1/2 c. white rice, cooked according to package directions (for serving)

Combine the brown sugar, ketchup, orange juice, cornstarch, vinegar, soy sauce and ginger in a medium bowl and whisk to combine. Set aside. Place the onion, chicken, pineapple and bell peppers in a 6 qt. crock pot that has been sprayed with cooking spray then pour the sauce on top. Stir to combine, cover and cook on low for 6-8 hours or on high for 4-6 hours. Serve over prepared white rice.

6 servings (494 calories each serving including rice) according to my calculator on loseit.com

Crock Pot Teriyaki Chicken

Here's an interesting tidbit about my family:  my parents and both of my sisters met and married their spouses at the same church, where I attended my entire childhood. My husband and I also met there, in the fall of 1991 when his family started attending. I was a high school sophomore and he was a freshman. My sister and her husband were his Sunday school teachers and he thought she was pretty, so when he found out she had a sister he was all in and ready to meet her. There I was in my black and white polka dot dress (heaven help) when we were introduced after Sunday school that day. That December he came to my parents' house for a youth Christmas party and that was when we really started to take notice of each other. Our first date was the following February. My dad drove us to the mall to watch the movie "Wayne's World" and eat Chinese food at the food court! I was so nervous that I was playing with my straw, inadvertently poking a hole in my styrofoam cup that sent pop spewing everywhere. Well done, Shel. That night I ate teriyaki chicken, and since then the dish has held a special place in my heart for good reason; I married that guy in September of 2000. Here's a picture of us on that December night in 1991:

If you've never had teriyaki chicken you are missing out. A sweet, salty, tangy sauce is poured over (traditionally) broiled or grilled chicken. In this case, of course, we are using our favorite kitchen tool, the crock pot! Just cup up chicken (boneless skinless breasts or thighs - your choice), place it in the crock pot, then whip up this delicious sauce you pour on top and let it cook all day. Serve over rice and you'll have a meal far better than any food court. Might I suggest eating it on the couch with your honey while you watch "Wayne's World"? No? Then you pick the movie, but whatever you choose to watch make this to go with it. 

Crock Pot Teriyaki Chicken (adapted from lakelurecottagekitchen.com)

2 lb. boneless, skinless 
chicken breasts, cut into
bite sized pieces 
(can also use thighs)

1/3 c. brown sugar

1/3 c. low sodium soy sauce

4 T. apple cider vinegar

3/4 t. ground ginger

4 cloves garlic, minced

1/4 t. pepper

4 t. cornstarch

4 t. cold water

Place the chicken in a 4 qt. 
slow cooker. In a medium bowl 
combine the sugar, soy sauce,
vinegar, ginger, garlic, pepper, 
cornstarch and water. Whisk 
together then pour over the 
chicken. Cover and cook on low 
for 4-5 hours or until the chicken 
is tender. Serve over white or brown 
rice if desired.

6 servings (240 calories each serving excluding rice) according to my calculator on loseit.com

I served this over Basic Fried Rice.

Basic Fried Rice

One of my favorite things to do is spend a day with my mom.  We might start out at Panera, drinking coffee, eating a bagel or a scone and, of course, solving all of life's problems! Then it could be on to shopping, scrapbooking or working on a project for one of my kids (have I mentioned that I made one of my son's Halloween costumes this year after not having sewn for, I don't know, NINE years?!)  Bless my mom.  The woman is full of patience and love for her kids and grandkids.  She barely left my side as I was trying to decipher that pattern.  

Sometimes if we are out and about we get hungry for lunch and we decide to head to our favorite Chinese restaurant to split cashew or almond chicken (yes, we ate a scone or bagel earlier which is why we are splitting!) along with a side of fried rice.  If you are making Chinese food, knowing how to make a basic fried rice is essential.  Fried rice is an excellent jumping off point because it can serve as a side or main dish.  I make my basic fried rice with eggs and frozen peas but feel free to change up the vegetable with anything you have on hand!  Also, use any rice you have.  I used brown but you could use white or even basmati or jasmine.  You could also add cooked shrimp, chicken or tofu to this recipe to make it a main dish.  Make it your own but eat it with your mom, your husband or anyone else you love.  You'll be glad you did!

Basic Fried Rice (adapted from skinnytaste.com)

3 c. instant brown rice
Cooking spray
3 large eggs
6 large green onions, sliced
4 garlic cloves, minced
3/4 c. frozen peas
1/3 c. soy sauce, plus more if desired

Cook the brown rice in a medium saucepan according to the package directions.  After the rice is cooked, spray a large skillet with cooking spray, heat over medium heat and add the eggs.  Scramble the eggs for a minute or two until just cooked through.  Remove the eggs to a small bowl.  

Place the pan back on the heat, spray again with cooking spray and add the onions, garlic and peas.  Saute about a minute, then add the cooked rice.  Add the soy sauce and stir to combine.  Stir fry over medium high heat for several minutes until the rice is lightly browned and a little crunchy in places.  Add the eggs to the rice and stir to combine.  Taste and add more soy sauce if desired.  Serve alongside your favorite Chinese dish!

6 servings (212 calories each serving) according to my calculator on loseit.com

Serve this with Orange Chicken, Honey Chicken, General Tso's Chicken, Black Pepper Chicken, Cashew Chicken, Crock Pot Cashew Chicken, Crock Pot Beef With Broccoli or Crock Pot Mongolian Beef!  

Also, be sure to check out my other fried rice recipes for inspiration:  Edamame Fried Rice, Pineapple Fried Rice and Pork Fried Rice.

Egg Roll In A Bowl

Do you ever want the flavor of an egg roll without all the fried-ness of the actual egg roll?  Not very often?  Yeah, me either.  BUT!  When you do, this is a great alternative.  All the flavors of a traditional egg roll with ground turkey (you could also use pork but I was trying to keep it leaner here), cabbage, crunchy water chestnuts and salty soy sauce.  Served over brown rice this truly is a tasty (and egg roll-y tasting) alternative when the angel is sitting on your shoulder.  Harness the angel.  She is your food friend.  And your thighs' friend too.  Enjoy!

Egg Roll In A Bowl (adapted from mostlyhomemademom.com)

1 (19.2 oz.) package ground turkey (I used 93% lean)
1 (1 lb.) bag shredded coleslaw mix
1 (8 oz.) can sliced water chestnuts, drained
5 cloves garlic, minced
1 (14 1/2 oz.) can bean sprouts, drained
1/2 c. low sodium soy sauce (plus extra for serving if desired)
1 t. dried ginger
1/2 t. crushed red pepper
2 c. instant brown rice, cooked according to package directions (for serving)
4 green onions, sliced

In a large skillet over medium high heat cook the turkey until lightly browned and broken up into small pieces, about 8-10 minutes.  Add the coleslaw, water chestnuts, garlic and bean sprouts and continue sautéing for an additional 5-10 minutes until the coleslaw starts to break down a little bit.  In a small bowl whisk the soy sauce, ginger and red pepper together and add to the turkey mixture.  Continue cooking for an additional 5 minutes then serve over rice with additional soy sauce if desired.  Garnish with green onions.

4 servings (474 calories each serving) according to my calculator on loseit.com

Vietnamese Caramel Chicken

Tired of the same old chicken and rice recipe?  I thought you might be!  Next time you have a hankering for chicken and rice I dare you to try this Vietnamese Caramel Chicken with a side of jasmine rice.  It will blow your mind.  I used chicken breasts for this recipe but you could use thighs too if that is more your thing.  The key is the sauce that you make to pour over the chicken while it's cooking!  Brown sugar (the caramel to this caramel chicken), fish sauce (we bring the funk!), the lime juice for acidity and the crushed red pepper for a little kick of heat.  Now, I'm gonna admit, this stuff smells kinda funky when it's cooking (thanks to the fish sauce) but when you take a bite of this chicken you will not care a lick what your house smelled like while it was cooking.  I've said it before and I'll say it again, Vietnamese cooking is so perfectly balanced as far as sweet, savory and, well, funk, that it should be given some type of award (probably a grammy.)  Anyway......

Vietnamese Caramel Chicken (adapted from Cooking Light, September 2014)

1 T. olive oil
2 lb. boneless, skinless chicken breasts, cut into bite sized pieces
2 t. ground ginger
5 garlic cloves, minced
1 small yellow onion, thinly sliced
1/4 c. low sodium chicken broth
5 T. brown sugar
1 1/2 T. fish sauce
1 1/2 T. freshly squeezed lime juice
1/2 t. salt
1/2 t. pepper
1/2 t. crushed red pepper
6 green onions, sliced
1 1/2 c. jasmine rice cooked according to package directions, for serving

Heat a large nonstick skillet over medium high heat.  Add the oil and swirl to coat the pan.  Add the chicken, cook 2 minutes, then turn.  Add the ginger, garlic and onion and continue cooking for 1 minute more.  

Place the chicken broth, brown sugar, fish sauce, lime juice, salt, pepper and crushed red pepper in a small bowl and whisk to combine.   Add the sauce to the pan and cook for 1 minute.  Reduce the heat to medium low and continue cooking an additional 7-10 minutes or until the chicken is cooked through and the sauce has thickened slightly.  Garnish with green onion and serve over rice.

6 servings (421 calories each serving) according to my calculator on loseit.com

I served this with Sauteed Bok Choy.

Sauteed Bok Choy

Last week I was looking for an easy side dish that wasn't full of complicated flavors to go with a Vietnamese Caramel Chicken recipe (which I will share tomorrow!)  I was having a hard time finding something that I thought would work so I just came up with it on my own!  The result was a perfect match for the dish and would be great with any Asian dish you are cooking up!  The spice from the crushed red pepper and the little bit of acidity from the lime juice at the end really makes this dish pop!  I hope you enjoy!

Sauteed Bok Choy

1 T. extra virgin olive oil
6 c. bok choy, cut into bite sized pieces
1 t. salt
1/2 t. pepper
1/2 t. crushed red pepper (more if you like it spicier)
Juice of 1 lime

Heat the olive oil in a large skillet over medium high heat.  Add the bok choy, salt, pepper and crushed red pepper and saute until the greens are slightly wilted and the whites are crisp tender, about 7-10 minutes.  Just before serving add the lime juice.  

6 servings (32 calories each serving) according to my calculator on loseit.com

Pineapple Fried Rice

I love fried rice!  It is such a great main dish if you add a little protein (or even meatless!) or as a side to any meat because it has the starch and the veggies all in one place!  Now, this one has a little meat in the form of diced ham but you could totally leave it out if you want a vegetarian dish.  Admittedly, I have never been a big fan of cooked pineapple (I think it gets overcooked a lot and then turns to mush) but in this dish it's added right at the end and only cooked long enough to heat it through so it maintains it's integrity.  Does pineapple have integrity?  Anyway, I hope you enjoy!

Pineapple Fried Rice (adapted from damndelicious.net)

6 T. low sodium soy sauce
1 T. sesame oil
1/2 t. ground ginger
1/2 t. pepper
1 T. extra virgin olive oil
3 cloves garlic, minced
1 medium yellow onion, diced
2 carrots, peeled and grated
1/2 c. frozen corn
1/2 c. frozen peas
2 c. brown rice, cooked according to package directions
1 (20 oz.) can diced pineapple, drained
4 oz. diced ham
2 green onions, sliced

In a small bowl, whisk together the soy sauce, sesame oil, ginger and pepper and set aside.  Heat the oil in a large skillet or wok over medium high heat.  Add the garlic and onion and cook, stirring often, until the onions are translucent, about 3-5 minutes.  Stir in carrots, corn and peas and cooking, stirring often, until vegetables are tender, about 3-4 minutes.  

Stir in the pineapple, ham, green onion and soy sauce mixture.  Cook, stirring constantly, until heated through, about 2 minutes.

6 side dish servings (271 calories each serving) according to my calculator on loseit.com

Korean Beef Bowl

Have you ever had Korean beef?  I have an easy crock pot version (including homemade kimchi) here but when I came across this Korean beef bowl using ground beef, I knew I had to give it a try.  All the flavors of Korean beef right here in one bowl and in no time flat!  Now, admittedly, this is not a particularly low cal dish because I used 80% lean ground beef.  You could totally use leaner beef if you want to but you need some of the fat to make it really tasty so I wouldn't use anything leaner than 90% lean.  As a matter of fact, just don't make it very often and use the 80%!  That's all the advice I have today!

Korean Beef Bowl (adapted from damndelicious.net)

1/3 c. brown sugar
6 T. low sodium soy sauce
1 1/2 T. sesame oil
3/4 t. crushed red pepper
1/2 t. ground ginger
5 cloves garlic, minced
2 lb. (80% lean) ground beef
3 green onions, sliced
1 1/2 c. white rice, cooked according to package directions (for serving)

In a medium bowl place the brown sugar, soy sauce, sesame oil, crushed red pepper, ginger and garlic and whisk to combine.  Place the beef in a large nonstick skillet and cook, stirring occasionally to break up the meat, until cooked through.  Drain any excess fat.  Add the sauce and green onions to the pan and continue cooking for 2 minutes.  Serve over rice.

6 servings (560 calories each serving) according to my calculator on loseit.com

Vegetable Lo Mein

My husband is a big fan of lo mein so when I found this quick and easy version of vegetable lo mein I knew I had to try it!  I really liked this recipe because it uses a typical combo of fresh and canned Chinese veggies.  Feel free to use any veggies you have laying around and don't be shy with the veggies either.  This dish is long on veggies and short on noodles keeping it a satisfying and hearty dish without a ton of extra calories!  I served this as a side with Asian Peanut Butter Pork but it would also make a great vegetarian main dish!  Enjoy!

Vegetable Lo Mein (adapted from thegardengrazer.com)

8 oz. lo mein noodles
1 1/2 T. sesame oil, divided
1 small red onion, diced
1 yellow pepper, sliced (red or green works too)
1 head bok choy, cut into bite sized pieces
2 small heads broccoli, cut into bite sized pieces
1 (8 oz.) can bamboo shoots, drained
1 (15 oz.) can baby corn, drained
1 (8 oz.) can sliced water chestnuts, drained
5 green onions, minced
3 cloves garlic, minced
1/4 c. hoisin sauce

Cook lo mein noodles according to package directions, drain, place in a large serving bowl and drizzle with 1/2 T. of the sesame oil to prevent sticking.  Meanwhile, heat a large skillet or wok over medium high heat and add the remaining 1 T. sesame oil.  When the oil is hot add the onion, pepper, bok choy, broccoli, bamboo shoots, baby corn and water chestnuts.  Saute for 5-10 minutes or until veggies are crisp tender and done according to your likeness.  Add the green onions and garlic and cook 1 minute.  Add the hoisin sauce and stir to combine.  Add the veggies to the bowl with the noodles and toss to combine.  Serve!

6 side dish servings (243 calories each serving) according to my calculator on loseit.com