Recipe Box

Orange Beef & Broccoli

orange beef & broccoli

500g (1b) lean sirloin steak, trimmed and cut into thin strips

30 ml (2 tbsp) reduced-sodium soy sauce

2 garlic cloves, minced

10 ml (2 tsp) minced peeled fresh ginger

1/8 tsp red pepper flakes

10 ml (2 tsp) canola oil

5 cups small broccoli florets

1 onion, thinly sliced

15 ml (1 tbsp) grated orange zest

60 ml (1/4 cup) orange juice

5 ml (1 tsp) cornstarch

1. Combine the steak, soy sauce, garlic, ginger, and red pepper flakes in a large zip-close plastic bag. Squeeze out the air and seal the bag; turn to coat the beef. Refrigerate, turning the bag occassionally, at least 30 minutes or for up to overnight.

2.  Heat a large deep nonstick skillet or wok over high heat until a drop of water sizzles in the pan. Add the broccoli and onion to the skillet and stir-fry until the broccoli is bright green, about 3 minutes.

3. Stir together the orange zest and juice and cornstarch in a small cup until smooth; add to the skillet. Stir-fry until the sauce thickens and bubbles, about 1 minute. Add the beef and stir-fry until heated through, about 2 minutes longer.

Makes 4 servings.

Per Serving: (1 and 3/4 cup): 244 Calories, 7 grams fat, 73 mg Cholesterol, 334 mg Sodium, 13 grams Carbohydrates, 3 grams Fibre, 33 grams Protein)

Peanut Butter Cookies with Chocolate Centre

peanut butter cookies

 

Servings:  30 Preparation Time:  12 min Cooking Time:  11 min Level of Difficulty:  Easy

Who doesn’t love the lip-smacking duo of peanut butter and chocolate? These cookies will fly off the serving plate when you bring them out for a crowd.

Ingredients

	2 spray(s) cooking spray
	1 cup(s) sugar, granulated
	1/4 cup(s) regular butter, at room temperature
	1/2 cup(s) chunky peanut butter
	2 large egg(s)
	1/2 tsp vanilla extract
	1/2 tsp table salt
	1/2 tsp baking soda
	1 cup(s) whole-grain wheat flour
	1 oz Baker’s (U.S.) Milk chocolate chunks, (about 40 pieces) Semi-Sweet Chocolate Chunks

Instructions

• Preheat oven to 375ºF. Coat 2 cookie sheets with cooking spray or cover with parchment paper.
• Place sugar, butter and peanut butter in a large bowl; beat with an electric mixer until light and fluffy. Add eggs and vanilla; blend well with mixer.
• Add salt, baking soda and flour to sugar mixture; beat until completely incorporated.
• Drop batter by heaping teaspoons onto prepared cookie sheets and flatten with the back of a wooden spoon. Make sure to leave about 2 inches between each cookie. (Bake several batches to prevent over-crowding if necessary.) Place a chocolate chunk in centre of each cookie.
• Bake cookies until edges brown, about 10 to 11 minutes. Remove from oven and let cool on cookie sheet for another 1 or 2 minutes; remove cookies to a wire rack and cool completely. Yields 1 cookie per serving.

HG’s Grab ‘n Go Breakfast Cookies

Grab N Go Breakfast Cookies

PER SERVING (1 cookie): 154 calories, 1.5g fat, 166mg sodium, 32.5g carbs, 5g fiber, 10.5g sugars, 5g protein — POINTS® value 2*

Ingredients:
1/2 cup regular oats (not instant)
6 tbsp. whole-wheat flour
1/4 cup Fiber One bran cereal (original), ground to a breadcrumb-like consistency in a blender or food processor
1/4 cup Splenda No Calorie Sweetener (granulated)
1/3 cup Gerber Peaches (or another brand of pureed peaches, found in the baby food aisle)
1/4 cup canned pure pumpkin
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 tbsp. golden raisins
1 tbsp. Ocean Spray Craisins (original)
2 tbsp. brown sugar, not packed
2 tsp. Coffee-mate Sugar Free French Vanilla powdered creamer
1/2 tsp. baking powder
1/2 tsp. cinnamon 
1/8 tsp. salt

These things are large, fiber-packed, portable, and SOOO DELICIOUS!!!! Make a batch in the PM, and you’ll have super-quick b-fasts for the next few AMs!

 

Directions:
Preheat oven to 375 degrees.

Chop raisins and Craisins into small pieces. Set aside.

In a mixing bowl, combine the oats, flour, Fiber One crumbs, Splenda, brown sugar, baking powder, cinnamon, and salt. Mix well.

In a separate bowl, dissolve Coffee-mate into 2 tbsp. hot water. Add all other wet ingredients (pureed peaches, pumpkin, and egg substitute), and mix well.

Add liquid mixture to the dry ingredients, and stir until completely blended. Slowly sprinkle chopped raisins and Craisins into the batter, making sure they don’t all stick together.

Spray a large baking pan with nonstick spray, and spoon batter into 4 evenly spaced circles. Spread batter out a bit with the back of a spoon. Place pan in the oven for 12 – 14 minutes (until tops of the treats are just slightly crispy). Remove pan from the oven and allow to cool slightly. Then grab ‘n go!

MAKES 4 SERVINGS

Chicken & Cashews
from Cooking Light

cashew chicken

3 tablespoons low-sodium soy sauce, divided
2 tablespoons dry sherry
4 teaspoons cornstarch, divided
1 pound skinless, boneless chicken breast, cut into bite-sized pieces
2 tablespoons oyster sauce
1 tablespoon honey
2 teaspoons of sesame oil, divided
3/4 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped red bell pepper
1 tablespoon grated peeled fresh ginger
2 garlic cloves, minced
1/2 cup chopped green onions (about 3 green onions)
1/4 cup chopped unsalted dry roasted cashews

1. Combine 1 tablespoon soy sauce, sherry, 2 teaspoons cornstarch, and chicken in a large bowl; toss well to coat.
Combine remaining 2 tablespoons soy sauce, remaining 2 teaspoons cornstarch, broth, oyster sauce, and honey in
a small bowl.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add chicken mixture to pan; saute 3
minutes. Remove from the pan. Heat remaining 1 teaspoon of oil in pan. Add onion, celery, and bell pepper to pan;
saute 2 minutes. Add ginger and garlic; saute 1 minute. Return chicken mixture to the pan; saute 1 minute. Stir
in broth mixture. Bring to boil and cook for 1 minute; stirring constantly. Remove from heat. Sprinkle with
green onions and cashews.

Yields: 4 servings (serving size about 3/4 cup)
Calories: 257; Fat 9g; Cholesterol 63mg; Calcium 45mg; Carbohydrates 17g; Sodium 584mg; Protein 26g; Fibre 1.9g;
Iron 2mg