Healthier Chinese Recipes.


Today I have a guest blog from the beautiful Jen.

Hello, My name is Jen and I am a twenty-something blogger who loves to write about all things women, health, DIY, crafts, my cats and food! I have my own personal blog (Little Furry Musings) and I also write for a medical and cosmetic practice in Kansas City where I get most of my health knowledge from the greatest surgeons. I have two little kittens (they aren’t actually kittens I just call them that because they are adorable) named Brio and Zelda. I spend my days riding my bike, experiencing new things, hanging out with my boyfriend and cats while blogging about all about it.

We all love Chinese food and take-out but how many of us had to give up on the noodles and rice to try and have a healthier meal? Well, too many of us and I can attest, that giving up on noodles and rice is just way too difficult for me. I’ve been eating Chinese food since I was born but when I got to be twenty-something I was in a bind. I wanted to begin eating healthier and lose a few pounds this way but I also couldn’t give up my white rice! This is when I started using the classic dishes my mom made along with some helpful ideas online, then twisted and shook it up to be a little more healthier. These recipes are way lower in calories than the original recipes and taste tested by my cosmetic practice’s surgeons with two thumbs up! Here are some of my favorite ones below!

HEALTHY FRIED CAULIFLOWER RICEhealthyfriedriceINGREDIENTS

  • 4 cups cauliflower
  • 1 cup vegetable broth
  • 5 cups cooked brown rice prepared in water
  • 2 eggs
  • 1 tsp black pepper
  • 1/2 tsp ground cinnamon
  • 1 tbsp brown sugar
  • 1 cup defrosted vegetable blend (peas, corn, green beans, carrots)
  • 3 tbsp low sodium soy sauce

PREPERATION

  1. Steam cauliflower
  2. Chop cauliflower finely, using a blender or food processor.
  3. In a frying pan add vegetable broth and bring it to a light boil.
  4. Once broth has begun to simmer add: cooked rice, cauliflower and vegetable blend.
  5. Once the rice mixture has soaked up the broth add: soy sauce, pepper, cinnamon and brown sugar.
  6. Let the rice cook on low. (while egg cooks)
  7. While the rice is cooking, scramble up the egg in a separate pan.
  8. Add cooked egg to the rice mixture and stir.

BAKED CRAB RANGOONS (Adapted from undressed skeleton)bakedINGREDIENTS

  •  8 oz of low fat cream cheese
  • 2 tbsp chopped water chesnuts
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 3/4 cup fresh or canned crab meat
  • 22 mini wonton wrappers

PREPARATION

  1. Preheat oven to 350 degrees.
  2. In a mixing bowl combine: cream cheese, water chestnuts, paprika, garlic powder and crab meat.
  3. Stuff each won-ton wrapper with 1 tbsp of the filling.
  4. Fold wrapper by bringing all sides to the center. (not corners)
  5. Place on a non-stick baking sheet.
  6. Bake 14-18 minutes or until edges start to brown
  7. Serve with a low sugar sweet and sour sauce.

Egg Foo Yung – Chinese OmeletteeggfooINGREDIENTS

  • 6 eggs
  • 3 stalks of bok choy
  • A small handful of baby spinach
  • 1 shitake mushroom (more if you are a fan)
  • Half a spring onion
  • Fresh ginger (about a teaspoon)
  • A small handful of beansprouts
  • 1 clove of garlic
  • A splash of sesame oil
  • 2 tsp of reduced sodium soy sauce
  • 2 tbsp of water
  • 1.5 tsp of oyster sauce

PREPARATION

  1. Wash all your veggies
  2. Finely chop the bok choy, spinach, mushroom and spring onions
  3. Mince the garlic
  4. Grate the ginger
  5. In a pan, combine the water, sesame oil, soy sauce and oyster sauce, mix together
  6. Toss all the veggies ginger and garlic into the pan and let them simmer for about 10 minutes and add salt and pepper
  7. In a bowl, beat the eggs and pour them into the pan
  8.  As the egg seeps to the sides, with a spatula push it back towards the center
  9. Flip the omelette so both sides are slightly golden and serve

Chinese Chicken, Noodle, and Vegetable Saladccnv

     INGREDIENTS (Adapted from Chronicles of home).

  • 1 lb. whole wheat spaghetti
  • 2 boneless skinless chicken breasts, trimmed of fat
  • 1 tbsp. olive oil
  • 2 c. broccoli, cut into bite sized pieces
  • 2 c. snow peas, strings removed
  • red bell pepper, seeded and cut into strips
  • 3 carrots, peeled, cut into matchsticks
  • 1/2 c. grape seed oil
  • 2 tbsp. rice wine vinegar
  • 3 tbsp. low-sodium soy sauce
  • 1 1/2 tbsp. dark sesame oil
  • 2 tsp. honey
  • 1 garlic clove, minced
  • 1/2 tsp. grated fresh ginger
  • 1/4 c. smooth natural peanut butter

PREPARATION

  1. Preheat oven to 400º.
  2. Cook spaghetti according to package directions.
  3. Rub olive oil over chicken breasts and sprinkle with salt and pepper.  Roast about 20 minutes, until cooked through.  Let cool until you can handle them and then use two forks to shred the meat.
  4. Meanwhile, bring about an inch of water to boil in a saucepan with a lid.  Put broccoli and snow peas in a steamer basket, set in the pot, and steam with the lid on about 5 minutes, until the veggies are just tender but still bright green.
  5. Whisk grapeseed oil, rice wine vinegar, soy sauce, sesame oil, honey, garlic, ginger, and peanut butter until smooth.
  6. Toss spaghetti, chicken, broccoli, snow peas, carrots, peppers, and dressing in a large bowl so all ingredients are coated with the dressing.  Serve warm, at room temperature, or cold.

Yum! I can’t wait to try these out!

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