Tuesday, March 26, 2013

Grilled Chicken with Kung Pao Dipping Sauce with Udon Noodle Stir Fry and Baked Vegetable Egg Rolls

It was make your own takeout night BUT with a lower fat twist! 
Baked Vegetable Egg Rolls adapted from For the love of cooking: Baked Vegetable Egg Rolls
1 tsp olive oil
2 cups broccoli slaw
1/2 cup of bean sprouts
1/2 can of water chestnuts, chopped
1 tbsp green onions, sliced
1/2 tsp fresh ginger, grated
1 tbsp soy sauce
1/2 tbsp corn starch
2 Tbsp water
7 egg roll wraps
Cooking Spray
Heat the olive oil in a large skillet over medium heat. Add the broccoli slaw, sprouts, carrots, water chestnuts and ginger to the pan;cook, stirring frequently for 4-5 minutes, until the vegetables are tender-crisp. Mix the corn starch with the water and mix thoroughly. Add the corn starch mixture, soy sauce and green onions. Cook for an additional 1-2 minutes or until the sauce thickens. Remove from heat and let cool.
Place two tablespoons of the cooled mixture on the center of the egg roll wrap. Fold the bottom up over the filling. Next, fold the two sides over, making it look like an envelope, then roll it up like a burrito.
Preheat the oven to 400 degrees. Place the egg rolls on a baking sheet coated with cooking spray. Spray the top of each egg roll with cooking spray. Bake for 8-10 minutes then turn them over. Bake for an additional 5-7 minutes or until crispy and golden brown. Serve with your favorite Asian Dipping Sauce. We prefer Ling Ling Potsticker Sauce or just plain soy sauce.
Chicken with Kung Pao Dipping Sauce
1/2 cup chicken broth
2 teaspoons cornstarch
4 green onions, finely sliced
4 garlic cloves, minced
1/4 cup reduced-sodium soy sauce
2 teaspoons sugar
2 teaspoons chili paste*
2 teaspoons sake
1 1/2 teaspoons dark sesame oil
1/2 teaspoon chili oil
1/2 teaspoon crushed red pepper
6 boneless skinless chicken thighs
Montreal Chicken Seasoning
Combine broth and cornstarch in small saucepan. Stir in all remaining sauce ingredients except for chicken and Montreal Chicken Seasoning. Bring to a boil; reduce heat to a simmer. Simmer 3 minutes or until sauce has thickened. Reserve half of the sauce for serving.
Pre-heat the grill. Grill the chicken 8 to 10 minutes or until chicken is no longer pink, turning once and brushing with sauce. Serve with reserved sauce.
Udon Noodle Stir Fry
2 oz udon noodles
Cooking spray
1 Tbsp vegetable oil
1/2 teaspoons Asian sesame oil
3 ounces green beans, cut french style
1 small carrots, julienne
1/2 bell pepper,julienne
1/2 small onion, thinly sliced
1 small yellow squash or zucchini, cut into thin matchsticks
2 scallions, thinly sliced
Salt and freshly ground pepper
Cook udon noodles according to package directions. In a large skillet coated with cooking spray, heat the vegetable oil with the sesame oil. Add the beans, carrots, red pepper, onion, zucchini and scallions and season with salt and pepper. Stir-fry the vegetables over high heat until crisp-tender, about 3 minutes.
Add noodles to the skillet and toss to coat well.

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