Asian Chicken-Vegetable Soup
6 cups chicken broth
1 TBSP soy sauce
1 tsp sugar
1/8 tsp dark sesame oil
3 TBSP corn starch
1/4 cup water
1 cup thinly sliced cooked chicken breast
1 cup sliced bock choy
1 cup sliced fresh mushrooms
1/2 cup drained sliced bamboo shoots
1/2 cup drained canned sliced water chestnuts
1/4 pound fresh snow peas, trimmed and cut into 1-in pieces
1 cup frozen cooked peeled small shrimp, thawed
1/2 cup chow mein noodles
1) Combine first 4 ingredients in Dutch oven. Place over medium heat, and cook 15 minutes or until thoroughly heated.
2) Combine cornstarch and water, stirring until well blended. Gradually add cornstarch mixture to broth mixture, stirring well. Cook until mixture is slightly thick and bubbly, stirring constantly. Reduce heat to medium low; add sliced chicken breast and next 4 ingredients, and cook 5 minutes. Add snow peas and shrimp; cook and additional 1 minute. Spoon soup into bowls, and top with chow mein noodles. Yield: 8 servings (serving size: 1 cup soup and 1 TBSP chow mein noodles). Points Plus: 3
Now, for my changes and hints...
I cook the chicken in the oven first with a little salt and pepper. Don't cook it long, because it cooks in the soup and you want it to stay tender and juicy.
I double or triple the bok choy and separate the white, celery part from the green leafy part. Cook the white part when you're supposed to, and add the leafy part at the end with the chicken, shrimp, and snow peas. Then turn off the stove. Also, you can cut down on the points by omitting the proteins and it is a super fast process without the chicken and shrimp. From beginning to end, it's just as fast as opening a can of soup.
CHICKEN SATAY WITH COCONUT DIPPING SAUCE
PointsPlus Value: 3
Serves 6 (As an appetizer or mini meal)
Serving Size: 3 skewers and 2 tablespoons sauce
1/2 cup light (reduced-fat) coconut milk
1 tablespoon bottled Thai green curry paste
3/4 pound skinless boneless chicken breasts, cut diagonally into 18 strips
1 teaspoon peanut or canola oil
1/4 cup minced onion
1/4 cup reduced-sodium chicken broth
2 tablespoons peanut butter
1 teaspoon packed light brown or granulated sugar
1/4 teaspoon salt
Soak 18 (7-inch) bamboo skewers in water to cover for 30 minutes.
Combine 1/4 cup of the coconut milk and the curry paste in a zip-close plastic bag. Add the chicken, squeeze out the air, and seal the bag; turn to coat the chicken. Refrigerate, turning the bag occasionally, 20-30 minutes or up to 1 day.
Meanwhile, heat the oil in a small nonstick skillet over medium heat. Add the onion and cook, stirring, until lightly browned, about 4 minutes. Add the broth, peanut butter, sugar, salt, and the remaining 1/4 cup coconut milk; bring just to a boil. Reduce the heat and cook, stirring, until thick and smooth, 1-2 minutes. Set aside.
Spray the broiler rack with nonstick spray; preheat the broiler. Thread the chicken onto the skewers and discard the excess marinade. Place the skewers on the broiler rack and broil 5 inches from the heat, turning once, until browned and cooked through, about 5 minutes. Place the skewers on a platter and serve with the sauce for dipping.
NUTRITIONAL INFO: Per serving--131 Cal, 7 g fat, 2 g Sat Fat, O g Trans Fat, 34 mg Chol, 190 mg Sod, 3 g Carb, 1 g Fib, 14 g Prot, 17 mg Calc.
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