Nutritional information per serving:
Calories 68 (51% from fat) • carb. 6g • pro. 3g • fat 4g • sat. fat 1g
• chol. 0mg • sod. 238mg • calc. 123mg • fiber 2g
STIR-FRIED BROCCOLI AND RED PEPPERS
Makes 4 servings as a western-style vegetable
2
tablespoons (30 ml) soy sauce
2
tablespoons (30 ml) chicken stock, fat-free, low-sodium
1
1
⁄
2
tablespoons (25 ml) dry sherry
1
⁄
2
teaspoon (2 ml) Asian sesame oil
12
ounces (375 g) broccoli, stems and florets
1
tablespoon (15 ml) vegetable oil, divided
3
cups (750 ml) sliced red bell pepper
1
⁄
4
cup (50 ml) water
1
teaspoon (5 ml) minced garlic
1
⁄
2
cup (125 ml) sliced green onions, cut diagonally in 1-inch
(2.5 cm) pieces
To make sauce, combine soy, stock, sherry and sesame oil in a small bowl;
reserve.
Cut broccoli florets into 1
1
⁄
2
-inch (4 cm) pieces. With a vegetable peeler,
remove tough outer layer from stems, cut diagonally into
1
⁄
2
-inch (0.5 cm)
pieces.
Heat the Cuisinart
™
Electric Wok to 325ºF (160°C). When hot, drizzle
1
⁄
2
table-
spoon (7 ml) vegetable oil around the sides of the wok. When oil is hot, add
broccoli and red pepper, stir-fry 1 minute. Add
1
⁄
4
cup (50 ml) water, cover and
steam until almost done, about 3 to 4 minutes. Push vegetables up sides of
wok, pour in remaining
1
⁄
2
tablespoon (7 ml) oil and add garlic and green
onions. Cook 15 seconds – add reserved sauce and cook until just thickened.
Stir vegetables back into sauce and serve hot.
Nutritional information per serving:
Calories 104 (43% from fat) • carb. 11g • pro. 4g • fat 6g • sat. fat 1g
• chol. 0mg • sod. 368mg • calc. 60mg • fiber 4g
SHRIMP AND CHICKEN LO MEIN
Makes 6 servings
1
⁄
2
ounce (14 g) mixed dried mushrooms
1
1
⁄
2
cups (375 ml) boiling water
1
⁄
2
pound (250 g) peeled, deveined shrimp (21-24 count)
1
⁄
2
pound (250 g) boneless, skinless chicken breast cut in 2 x
1
⁄
4
-inch
slices across the grain
1
teaspoon (5 ml) cornstarch
1
⁄
2
teaspoon (2 ml) freshly ground white pepper
2
tablespoons (30 ml) oyster sauce
2
teaspoons (10 ml) sesame oil, divided
1
⁄
2
teaspoon (2 ml) kosher salt
1
⁄
2
teaspoon (2 ml) granulated sugar
2
1
⁄
2
tablespoons (40 ml) soy sauce
8-9
ounces (250 g-280 g) Chinese lo mein noodles or fresh angel hair
pasta
3
tablespoons (45 ml) vegetable or peanut oil, divided
1
can [8 ounce (250 g)] bamboo shoots, drained, cut in matchstick
sized pieces
1
cup (250 ml) julienne (matchstick cut) carrots
1
cup (250 ml) shredded green cabbage
1
⁄
2
cup (125 ml) chicken stock, fat free, low-sodium
1
⁄
4
cup (50 ml) reserved drained mushroom soaking liquid
1
⁄
2
cup (125 ml) thinly sliced green onions (about 6-7)
3
cups (750 ml) bean sprouts
Soak mushrooms in water for 30 minutes. Remove mushrooms from liquid,
strain and reserve
1
⁄
4
cup (50 ml) liquid. Slice mushrooms thinly, reserve.
Combine the shrimp and chicken with cornstarch, pepper, oyster sauce and
1 teaspoon (5 ml) sesame oil and reserve. Combine salt, sugar and soy sauce
and set aside. Cook pasta according to package instructions al dente. Rinse
with cold water, drain and reserve.
Preheat the Cuisinart
™
Electric Wok to 350ºF (180°C). Drizzle 1 tablespoon (15
ml) of vegetable oil down the sides of the wok. In two batches, stir-fry shrimp
15
