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Our Big Chinese Food Tribute! (New Recipe Inside!)
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Our Big Chinese Food Tribute! (New Recipe Inside!)

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01.13.12
 


If you love Chinese food but don't know how to make guilt-free versions at home, READ ON. We've got ingredient staples and a BRAND-NEW recipe!

 
 
 
  HG's TOP ATE Must-Haves for Guilt-Free DIY Chinese Dinners!


1. Wonton and Egg Roll Wrappers

We love these things more than we can possibly express in a few sentences... so click here for the full 411 on the wontons. Make lightened-up swaps for things you thought were off-limits, like the pork 'n shrimp egg rolls featured below...

2. Reduced-Sodium/Lite Soy Sauce

This stuff is 100 percent essential. We like to save sodium where we can, so this lower-salt sauce is our pick when it comes to soy-saucing our food.

3. Sweet Asian Chili Sauce

This is like the more delicious, slightly spicy sibling of sweet & sour sauce -- it adds terrific flavor to so many goodies! It has about 35 calories per tablespoon, and a little goes a long way. (P.S. The sauce itself is actually Thai, but we use it in plenty of Chinese-style dishes.)

4. Brown Rice

Rice is pretty pervasive when it comes to Chinese cuisine, so while we tend to keep amounts to a minimum, sometimes we've just gotta have it. Brown rice has more fiber than the white kind, so it's more filling. Buy it precooked if you're not so great at cooking grains. P.S. For noodle-y dishes, it's all about House Foods Tofu Shirataki Noodle Substitute...

5. Slaw Mixes and Bean Sprouts

These produce picks are great for stir-frys -- since the pieces are bite-sized, you don't need to do much other than cook 'em up. (Plus they cook pretty fast.) Both regular cabbage coleslaw and broccoli slaw mixes work well, and a fistful of bean sprouts bulks up food for very few calories. HG Tip: Steam these and add them to saucy Asian frozen meals (guilt-free ones, of course).

6. Canned Items in the Asian-Foods Aisle

We cheated a little and combined these into one category. (It's our website; we'll do what we want!) Some of our favorites are bamboo shoots, water chestnuts, and straw mushrooms. We especially love the crunch of water chestnuts in Chinese-style stir-frys and slaws...

7. Ginger

If your Chinese-style dish seems like it's missing something, there's a good chance that what's missing is ginger. The fresh kind is potent and delicious; the ground kind is great for impromptu seasoning. (Side note: If you're not the type to keep individual seasonings around, check out the Asian-style seasoning packets in the spice section or Asian-foods aisle -- shortcut central!)

8. Sesame Oil

This is one of the easiest ways to add a TON of restaurant-style flavor to your dishes. Add half a teaspoon (20 calories and 2.5g fat) or so to your dish for a little extra oomph. We like to use it when a low-fat dish needs a little more richness -- it WORKS.

 
  Fully Loaded Egg Rolls

PER SERVING (1/8th of recipe, 1 egg roll): 109 calories, 1.5g fat, 380mg sodium, 15g carbs, 1g fiber, 2g sugars, 9g protein -- PointsPlus® value 3*

We loaded up our baked egg rolls with meaty goodies and MORE. These need to be tasted to be believed...

Ingredients:
2 1/2 tbsp. reduced-sodium/lite soy sauce
1/2 tsp. sugar (or granulated no-calorie sweetener)
4 oz. raw boneless pork tenderloin, finely chopped
3 cups dry coleslaw mix
One 6-oz. can (4 oz. drained) tiny shrimp, drained
1/4 cup chopped bean sprouts
2 scallions, chopped
1 stalk celery, thinly sliced widthwise
2 tsp. crushed garlic
1 tsp. sesame oil
1/2 tsp. ground ginger
1/8 tsp. black pepper
8 large square egg roll wrappers (stocked with the refrigerated Asian items in the supermarket)
Optional dip: sweet & sour sauce

 
 

Directions:
Preheat oven to 375 degrees. Spray a large baking sheet with nonstick spray.

In a small bowl, mix 1/2 tablespoon soy sauce with sugar. Add pork and coat well. Cover and marinate in the fridge for 10 minutes.

Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add coleslaw mix, pork, and any excess marinade. Cook and stir for 3 - 5 minutes, until pork is cooked through. Transfer to a large bowl.

Add remaining 2 tablespoons soy sauce to the bowl. Add all other remaining ingredients except wrappers and optional dip. Mix well. For added flavor intensity, cover and refrigerate for 20 minutes (optional).

Lay an egg roll wrapper flat on a dry surface. Evenly distribute 1/8th of slaw mixture (about 1/3 cup) in a row a little below the center of the wrapper. Moisten all four edges by dabbing your fingers in water and going over the edges smoothly. Fold the sides about 3/4 inch toward the middle, to keep mixture from falling out. Roll the wrapper up around the mixture and continue to the top.

Seal with a dab of water. Place on the baking sheet, and repeat with remaining wrappers.

Spray egg rolls with nonstick spray. Bake in the oven until golden brown, 25 - 30 minutes.

If you like, slice in half and dunk in sweet & sour sauce!

MAKES 8 SERVINGS

 
 
  Chinese Restaurant Survival 101!

Click here for everything you need to know to enjoy a guilt-free Chinese feast while out and about.

 

QUICK! Click "Send to a Friend" to pass along this email before your pals order a bunch of greasy egg rolls.

CHEW ON THIS:

Uh-oh... It's Friday the 13th. Luckily, we have some freakishly delicious recipes with which to celebrate (plus some funny food-based superstitions to keep you laughing).

Click here for a printable, text-only version of this page.

We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.


*The PointsPlus® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark.

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