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  february 2001
Chinese New Year

Chinese Chicken Salad Rolls

(makes 18 to 20 rolls)

2tablespoons (30 ml) reduced-sodium soy sauce
1teaspoon (5 ml) dark sesame oil
2tablespoons (30 ml) rice vinegar
2teaspoons (10 ml) grated peeled fresh ginger
1pound (480 g) boneless chicken breasts, all fat removed
vegetable cooking spray
1/2teaspoon (2.5 ml) chili oil
1large head of Boston or butter lettuce, or enough to get 18 to 20 large leaves
1/2cup (24 g) cilantro leaves
1cucumber, peeled, seeded and chopped
5ounces (150 g) canned water chestnuts, drained and chopped
1/2 to 1(2.5 to 5 ml) teaspoon chili and garlic sauce, depending on taste
2teaspoons (10 ml) hoisin sauce

  1. Mix the soy sauce, oil, vinegar and ginger in a bowl. Cut the chicken across the grain into 1/4 inch (0.6 cm) strips. then cut into bite size pieces. Toss in the soy sauce marinade and set aside for 30 minutes.
  2. Coat a nonstick pan with cooking spray. Add the chili oil and heat the pan. Drain the marinade and add the chicken. Stir-fry until cooked through and browned. Place in a bowl and cool.
  3. Stir in the cilantro, cucumber, and water chestnuts, along with the chili and garlic sauce, and hoisin sauce. Toss and set aside.
  4. Place a scant 1/4 cup (60 ml) of the chicken mixture on a lettuce leaf. Roll up, turning in the ends. Repeat until all rolls are formed. Arrange rolls on a large serving plate and serve.
Per 2-roll serving:81 calories (18% calories from fat), 13 g protein, 2 g total fat (0.3 g saturated fat), 4 g carbohydrates, 1 g dietary fiber, 29 mg cholesterol, 236 mg potassium, 190 mg sodium
Diabetic exchanges:1 1/2 very lean protein, 1/2 carbohydrate (1 vegetable)


Baked Tofu with Peanut Sauce

(makes 4 servings)

marinade
2tablespoons (30ml) reduced-sodium soy sauce
1teaspoon (5ml) sesame oil
1teaspoon (5ml) grated peeled fresh ginger
14ounce ( 420g) container firm tofu, drained well
baking sauce
1/2teaspoon (2.5 ml) chili and garlic sauce
1tablespoon (15 ml) chunky natural-style peanut butter
2tablespoons (30 ml) dry sherry

  1. In a medium bowl, combine the soy sauce, sesame oil, and fresh ginger. Weight down the tofu between paper towels for 10 minutes. Dry the tofu well and slice into 1/2-inch (1.25 cm) cubes. Toss gently in the marinade. Set aside for 30 minutes.
  2. Preheat oven to 450°F (230°C), Gas Mark 8.
  3. Arrange tofu in a baking dish in a single layer. Bake for 10 minutes. Meanwhile make baking sauce by combining all ingredients. Toss tofu gently with the baking sauce and continue to bake for another 10 minutes.
  4. Serve the tofu at room temperature.
Per Serving:106 calories (49% calories from fat), 8 g protein, 6 g total fat (0.8 g saturated fat), 4 g carbohydrates, 0 dietary fiber, 0 cholesterol, 27 mg potassium, 375 mg sodium
Diabetic exchanges:1 lean protein, 1/2 carbohydrate (bread/starch), 1/2 fat


Sea Food Dumplings with Red Pepper Sauce

(makes 20 dumplings)

1/2pound (240 g) small shrimp, cleaned and peeled
1tablespoon (15 ml) vodka
1large egg white
1/2teaspoon (2.5 ml) dark sesame oil
1 1/2teaspoon (7.5 ml) freshly grated peeled ginger
1/4teaspoon (1.25 ml) white pepper
1/4cup (38 g) chopped water chestnuts
1scallion, white part and 1 inch (2.5 cm) green, chopped
1/4cup (12 g) cilantro leaves
1/2pound (240 g) fresh crab meat, cleaned (substitute sea scallops if fresh crab meat is unavailable)
203-inch (7.5 cm) won ton skins, rounded (see introduction)
Chinese cabbage leaves
red pepper sauce
vegetable cooking spray
1large red pepper, seeded and chopped
1small onion, chopped
3large cloves garlic, minced
1cup (240 ml) canned fat-free, low-sodium chicken broth

  1. Place the shrimp in a food processor fitted with a metal chopping blade. Add the vodka, egg white, oil, ginger, and pepper. Process until smooth. Add the water chestnuts, scallion, and cilantro. Pulse 2 or 3 times, until just combined. Add the crab meat and pulse once so as not to completely break up the crab meat. If using scallops, add these with the shrimp at the beginning.
  2. Place a won ton skin in the palm of your hand. Place 1 scant tablespoon (15 ml) of seafood mixture in the middle. Bring the wrapper up around the mixture leaving the top open. Place the dumplings on waxed paper not allowing the dumplings to touch.
  3. To cook, line your steamer with Chinese cabbage leaves. Transfer the dumplings to the cabbage leaves, cover, and steam over simmering water until dumplings are done, about 8 to 10 minutes.
  4. To make red pepper sauce, coat non stick pot with cooking spray. Cook the red pepper, onion and garlic slowly for 10 minutes. Add the broth and simmer for 15 minutes. Puree in a food processor. Serve at room temperature.
  5. To serve, place 2 tablespoons red pepper sauce in a plate and top with 3 warm steamed dumplings.
Per 3-dumpling + 2 tablespoons red pepper sauce serving:161 calories (10% calories from fat), 16 g protein, 2 g total fat (0.3 g saturated fat), 19 g carbohydrates, 2 g dietary fiber, 71 mg cholesterol, 295 mg potassium, 173 mg sodium
Diabetic exchanges:1 1/2 very lean protein, 1 carbohydrate (1 bread/starch, 1 vegetable)


Turkey Dumplings with Vinegar Sauce

(makes about 50 dumplings)

1pound (480 g) ground turkey breast
2tablespoons (30 ml) reduced-sodium soy sauce
1teaspoon (5 ml) dark sesame oil
1tablespoon (15 ml) grated fresh peeled ginger
5ounces (150 g) shredded green cabbage
503-inch (7.5 cm) won ton skins, rounded (see introduction)
Chinese cabbage leaves (if steaming the dumplings)
vinegar sauce
1/4cup (60 ml) balsamic vinegar
2tablespoons (30 ml) reduced-sodium soy sauce
3tablespoons (45 ml) water
1tablespoon (15 ml) julienned fresh ginger

  1. In a bowl combine the ground turkey, soy sauce, oil, ginger, and cabbage. Place a very scant tablespoon (15 ml) of the turkey mixture in the middle of a won ton skin. Wet half of the rim with water and close. Pleat the rim and place on waxed paper, not allowing the dumplings to touch. Repeat the procedure until all of the dumplings are made.
  2. Boil the dumplings or steam them. If you boil, they are done when they rise to the top of the pot. If you steam them, make sure you place them on cabbage leaves so they do not stick to the steamer. Steaming will take about 8 to 10 minutes.
  3. To make vinegar sauce, combine the vinegar, soy sauce, water, and ginger in a small bowl.
  4. To serve, dip the dumplings in vinegar sauce.
Per 3-dumpling serving:111 calories (8% calories from fat), 9 g protein, 1 g total fat (0.2 g saturated fat), 16 g carbohydrates, 1 g dietary fiber, 21 mg cholesterol, 106 mg potassium, 175 mg sodium
Diabetic exchanges:1 very lean protein, 1 carbohydrate (bread/starch)


Mushroom Dumplings with Hot Mustard Sauce

(makes 30 dumplings)

2cups (140 g) minced fresh shiitake mushrooms
3scallions, white part and 1 inch (2.5 cm) green, minced
1cup (70 g) minced Napa cabbage
1/4cup (60 ml) egg substitute
1 1/2tablespoons (22.5 ml) peeled grated fresh ginger
1/4teaspoon (1.25 ml) dark sesame oil
1/4teaspoon (1.25 ml) chili and garlic sauce
2tablespoons (8 g) chopped cilantro
1tablespoon (15 ml) reduced-sodium soy sauce
303-inch (7.5 cm) won ton skins, rounded (see introduction)
Chinese cabbage leaves (if steaming the dumplings)
hot mustard sauce
1/4cup (35 g) powered Chinese mustard
1/3cup (80 ml) water
1/4cup (60 ml) white wine vinegar
3tablespoons (45 ml) reduced-sodium soy sauce
2large cloves garlic, minced

  1. In a food processor, put the mushrooms, scallion, cabbage, egg substitute, ginger, sesame oil, chili and garlic sauce, cilantro, and soy sauce. Pulse two or three times until combined, but not a paste.
  2. Place a scant tablespoon (15 ml) of mixture on a won ton skin. Moisten half of the rim with water and fold over to cover the filling, forming a half moon shape.
  3. Steam or boil the dumplings. If you boil, they are done when they rise to the top of the pot. If you steam them, make sure you place them on cabbage leaves so they do not stick to the steamer. Steaming will take about 8 to 10 minutes.
  4. To make the hot mustard sauce, combine all ingredients to make a smooth sauce. Let sit for about 1 hour and serve at room temperature.
  5. To serve, place about 1 tablespoon (15 ml) of the hot mustard sauce on a small plate. Arrange 3 dumplings around the sauce.
Per 3-dumpling serving:108 calories (16% calories from fat), 5 g protein, 2 g total fat (0.1 g saturated fat), 17 g carbohydrates, 1 g dietary fiber, 2 mg cholesterol, 150 mg potassium, 278 mg sodium
Diabetic exchanges:1 carbohydrate (bread/starch)

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