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Hungry Girl Today: 10.09.07
CHEW THE RIGHT THING
HG's WOW Kung Pao
Everyone knows steamed is the way to go when eating Chinese food out. But
when you're home, well, steaming your Asian chicken is for the birds (not
literally). Why? Because it's TOO easy to create a saucy, spicy, wonderful
dish that has a tiny fraction of the calories and fat of restaurant versions.
See below for proof -- and feel free to experiment using all sorts of other
veggies (green beans, carrots, bean sprouts, broccoli) and lean protein
(shrimp, lean steak, tofu, and even lean pork tenderloin ROCK Kung Pao
style!). OK, enough yapping, check it out...
8 oz. raw boneless skinless lean chicken breast; cubed
3/4 cup mushroom chunks
3/4 cup bell pepper chunks (red and/or green)
1/2 cup chopped celery
1/2 cup chopped onion
1/4 cup sliced & halved canned water chestnuts
2 tbsp. reduced-sodium/light soy sauce
1 1/2 tbsp. rice vinegar
2 tsp. Splenda No Calorie Sweetener, granulated
1/2 tbsp. cornstarch
1 tbsp. chopped dry-roasted unsalted peanuts
1 tsp. minced garlic
1 tsp. red chili sauce (add more for extra spice!)
salt, pepper and red pepper flakes; to taste
Begin by combining 2 tbsp. of cold water with soy sauce, vinegar, Splenda,
cornstarch and chili sauce -- stir well until all ingredients have dissolved. Set
sauce aside. Spray a large pan or wok with nonstick spray, and bring to
medium-high heat. Add chicken, mushrooms, bell peppers, celery, onion,
garlic and 2 tbsp. of water. Stirring occasionally, cook for about 5 minutes.
Once chicken is almost fully cooked but still tender, add peanuts and water
chestnuts to the pan or wok. Raise heat to high, give sauce a stir, and add it
to the pan/wok as well. Mix entire dish until all ingredients are coated in
sauce, and the sauce is hot and thick. Season to taste with salt, pepper, and
red pepper flakes. Enjoy! MAKES 2 SERVINGS
Serving Size: 1 heaping portion (half of recipe)
POINTS® value 4*
Average Restaurant Kung Pao Chicken
Kung Pao Chicken isn't battered, deep-fried or loaded with noodles like some
other Chinese dishes. So how come it has super-high nutritionals? Thanks to
a thick sugary sauce and a fair share of fatty peanuts, Kung Pao Chicken can
be a calorie-counter's nightmare. Sure those peanuts may pack in healthy
fats, but in our opinion, those so-called good fats lose all their cred when
they're drowned in tons of oily sauce and presented in scary portion sizes.
While the stats below represent an average single portion of Kung Pao
Chicken, many restaurants tend to serve up enormous platters of the stuff
that tip the scales with well over 1,000 calories and more than 50 fat grams!
PLUS, this dish almost always comes with a side of rice -- so expect to add in
an extra 240 calories or so for every cup of white rice you swallow. Luckily,
you can now enjoy the spicy-sweet Asian sensation known as Kung Pao
Chicken without any guilt... in your very own kitchen... thanks to HG's WOW
Kung Pao recipe! And we say skip the rice (or opt for a bit of the fiber-
packed brown variety) -- try adding some rinsed & drained Tofu Shirataki
noodles to the pan or wok at the last minute for some stir-fryed noodle
Serving Size: 1 individual dinner portion (no rice or sides)
POINTS® value 11*
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*The Points® 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 Points® registered trademark.
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