photo credit: kitchen lab

If you are looking for delicious and easy WW Stir Fry Recipes, these Chinese Noodles with Broccoli in Peanut Sauce will knock your Chinese food lovin’ socks off! It’s a healthier version of the popular Asian fare and each 1 1/2 cup serving has just 6 Points +. Loaded with flavor and texture, this healthy meal idea will not disappoint. Try serving it as a WW main dish recipe or even as a low calorie side dish recipe — either way, it’ll satisfy. With tons of fiber and protein, but a lot less fat and calories, this tasty dish let’s you indulge in some amazing flavors with not an ounce of guilt.

Chinese Noodles with Broccoli in Peanut Sauce Recipe

Ingredients:
- 1 pack of any Miracle Noodle Pasta (I like the spaghetti or Fettuccine)
- 1 1/2 pounds broccoli florets
- 1 large red bell pepper, sliced
- 1/2 cup reduced fat peanut butter
- 1/2 cup water, divided
- 1 tbsp brown sugar
- 2 tbsp reduced-sodium soy sauce, divided
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 3 cloves garlic, minced
- 1/2 tsp fresh minced ginger
- 1/2 cup green onion, chopped (optional)

Directions:
In a colander drain and rinse Miracle Noodles very well. Pat dry with a few paper towels. Set aside.
Whisk peanut butter, 1/4 cup water, brown sugar, 1 tablespoon soy sauce and vinegar in a medium bowl until smooth. Set aside.
Heat oil in a wok or large skillet over medium heat. Add broccoli and cook, stirring frequently, until beginning to soften and brown in spots, about 6 minutes.
Add the remaining 1/4 cup water and 1 tablespoon soy sauce to the pan along with bell pepper noodles, and garlic and ginger. Cook, stirring frequently, until the pepper has softened and the liquid has evaporated, 4 to 6 minutes. Remove from the heat; stir in the reserved peanut sauce and toss to coat. Optional: Garnish with fresh chopped green onions.

Entire recipe makes 4 servings
Serving size is about 1 1/2 cups
Each serving = 6 Points +

PER SERVING: 239 calories; 16 g fat; 17 g carbohydrates; 11 g protein; 6 g fiber

photo credit: ifood.tv

So now that I am (mostly) recovered from the Steelers’ loss this Sunday, I’m back on board with my Weight Watchers menu ideas, and have a delicious WW Chinese Food Recipe to share today. This Healthy Szechuan Chicken, has just 6 Points + for a very full, 1 cup serving, and makes a great dinner idea for any Weight Watcher who is craving Chinese food. Simply by making a few healthy changes to a traditional Szechuan Chicken Recipe, I was able to come up with a healthier version, lower in fat and calories, but full of fiber, protein and heart healthy fats. This dish leaves out NONE of the flavors and will most likely fool anyone into thinking you just picked this up from your favorite Chinese food joint. If you love Chinese fast food recipes, you must try this dish!

Healthy Szechuan Chicken Recipe

Ingredients:
- 1lb pound skinless, boneless chicken breast, cut into bite size pieces
- 1 1/2 cups fresh broccoli florets
- 1 small yellow onion, chopped
- 1 red bell pepper, chopped
- 1 green onion, finely chopped
- 3 cloves minced garlic
- 1 tsp rice wine or dry sherry
- 1 tsp reduced-sodium soy sauce
- 1/4 cup dry-roasted peanuts
- 1 tbsp fresh ginger, minced
- 1 tsp canola oil
- 1 1/2 tsp cornstarch
Sauce
- 3 tbsp fat free chicken broth
- 1/4 tsp cornstarch
- 2 tsp balsamic vinegar
- 1 tbsp tomato paste
- 1 tsp reduced-sodium soy sauce
- 1/2 tsp crushed red pepper
- ½ tsp ground coriander
- ¼ tsp black pepper
- 1 tsp brown sugar
- 1/2 tsp sesame oil

Directions:
To prepare Szechuan sauce: Whisk broth, tomato paste, vinegar, sugar, soy sauce, sesame oil, cornstarch, coriander, black pepper and crushed red pepper in a small bowl.
To prepare chicken: Combine chicken, rice wine (or sherry), soy sauce, cornstarch and garlic in a medium bowl; mix thoroughly.
Heat a 14-inch flat-bottomed wok or large skillet over high heat. Add oil into the pan, then add ginger and onion. Stirfry for about 30 seconds. Then add the chicken mixture. Cook until the chicken begins to brown, about 2 minutes. Continue stir-frying until the chicken is lightly browned on all sides, another 1 to 2 minutes. Add broccoli, peanuts, and bell pepper and stir-fry for 1 minute. Now stir the Szechuan sauce into the pan and stir-fry until the chicken is just cooked through and the sauce is slightly thickened and glossy, 30 seconds to 1 minute. Transfer to a serving dish and sprinkle with scallions. Serve immediately.

Entire recipe makes 4 servings
Serving size is 1 cup
Each serving = 6 Points +

PER SERVING: 233 calories; 10g fat; 11g carbohydrates; 28g protein; 4g fiber

Lemon Garlic Chicken with Broccoli Recipe

Ingredients:
For Breading
- 1/2 cup regular Fiber One Cereal
- 1/2 cup egg whites or egg substitute mix
- 1 tbsp granulated onion powder
- 1 tbsp garlic powder
- 1/2 tsp paprika
- 1 tsp salt
- 1/2 tsp black ground pepper

Remaining Ingredients
- 16 oz uncooked boneless, skinless chicken breast, thinly sliced
- 3 cups broccoli florets
– ½ tbsp whole wheat flour
- ¼ tsp salt
- ¼ tsp black pepper
- 4 garlic cloves, minced (or more to taste)
- 1 1/2 cups fat-free chicken broth
- 2 tsp lemon zest
- 1 tbsp fresh lemon juice
- 2 tbsp fresh parsley finely chopped

Directions:
To make the breading for the chicken:
In a food processor or blender, process the Fiber One Cereal until it becomes a breadcrumb like consistently. Combine the cereal mix into a small bowl with onion powder, garlic powder, paprika, salt and pepper. In another small bowl, add egg whites. Dip each piece of chicken into egg, and shake off excess. Then, coat each piece of chicken evenly with cereal mixture.

Spray a large nonstick skillet with nonstick cooking spray and put it over medium-high heat. Add chicken and cook, turning as needed, until lightly browned and cooked through, about 5 minutes; remove chicken and set aside. Using the same skillet, add 1 cup of broth and garlic; bring to a boil over high heat, scrapping up browned bits from bottom. Add broccoli; cover and cook 1 minute.
In a small bowl or cup, stir together remaining 1/2 cup of broth, 1/2 tablespoon of flour and 1/4 teaspoon of salt and the ¼ tsp of pepper; add to skillet and bring to a simmer over low heat.
Cover and cook until broccoli is crisp-tender and sauce is slightly thickened, about 1 1/2 minutes. Stir in chicken and lemon zest; heat through.
Remove skillet from heat and stir in parsley and lemon juice; toss to coat.

Entire recipe makes 4 servings
Serving size is 1 cup
Each serving = 3 Point Total

Soy Ginger Dipping Sauce Recipe

Ingredients:
- 1/4 cup ginger root, fresh, minced
- 1/4 cup scallion, minced
- 1 tbsp fresh lime juice
- 1 clove garlic, minced
- 1/2 cup low-sodium soy sauce
- 1/4 cup seasoned rice wine vinegar
- 1/4 cup rice cooking wine
- 2 tsp sugar

Directions:
In a mixing bowl, combine all ingredients until blended well.

Entire recipe makes 12 servings
Serving size is 2 tbsp
Each serving = 1 Point Total

Baked Cream Cheese Wonton Recipe

Ingredients:
- 1 can of lump crab meat, drained
- 1/2 cup shredded cabbage
- 1 tsp table salt
- 1/2 cup fat free cream cheese, room temperature
- 24 pieces wonton wrappers, (3 1/2-inch square)
- 1/4 cup egg substitute
- 1 tbsp cilantro, fresh, finely chopped
- 3 stalks of scallions, finely chopped

Directions:
Preheat the oven to 350°F.

In a large bowl, combine cream cheese, egg substitute, crab meat, shredded cabbage, salt and cilantro.

Spray 2, 12 cup muffin pans with non-stick cooking spray. Lay each wonton wrapper inside each cup, placed evenly apart. Bake in the oven until wonton begins to turn golden – approx 3-5 minutes. Take out from oven and transfer wontons to a baking sheet, sprayed with nonstick cooking spray. Place 2 tsp of the crab mixture in the center of each wonton skin. Spray each wonton lightly with nonstick spray. Bake again until golden and crisp, about 10 minutes.

Entire recipe makes 12 servings
Serving size is 2 wontons
Each serving = 1 Point Total

I have seriously been on a Chinese food recipes obsession lately. I can’t stop fantasizing about them!! My favorite Chinese restaurant makes this super yummy Mu Shu Beef dish, but it’s NOT a Weight Watchers friendly meal. So I decided to experiment a bit and come up with a slimmer version of this delicious dish. These Moo Shu Beef Lettuce cups pack all the flavor and zing of traditional moo shu beef recipes, but it’s a lot leaner. And because it’s in a lettuce cup, it’s portion controlled, which can help keep you from going overboard. Though this is not an official one of Weight Watchers Chinese Food Recipes, it’s a meal that is sure to be appreciated by dieting Chinese food lovers!!

Mu Shu Beef Lettuce Cups

Ingredients:
- 16 oz extra-lean ground beef (96/4)
- 1 cup finely chopped onion
- 1/4 cup fat free beef broth
- 1/2 cup thinly sliced bell pepper
- 1/2 cup bean sprouts
- 1 cup sliced bok choy
- 3 tbsp fresh ginger root (minced)
- 3 tbsp fresh garlic, minced
- 1 tbsp hoisin sauce
- 1 tsp black pepper
- 3 tbsp low sodium soy sauce
- 8 bibb lettuce leaves, washed and dried
**please note that in the photo, I used romaine lettuce because the store was out of bibb lettuce. You can use either, but the bibb lettuce is firmer, which makes these moo shu beef cups much easier to eat ;)

Directions:
Spray a large skillet with non-fat cooking spray. Over medium heat, cook beef, garlic, ginger, onion and cook until beef is brown. Make sure to break up the beef into crumbles as you cook it. Add remaining ingredients (except for lettuce leaves) and stir fry for about 5 minutes. Fill each lettuce leaf with approx 3/4 cup of beef stir fry.

Entire Recipe makes 4 servings
Serving size = 2 Mu Shu Beef Lettuce Cups
Each serving = 4 Points +

PER SERVING: 180 calories; 4.5g fat; 0 carbohydrates; 28g protein; 2g fiber

Baked Chicken Egg Roll Recipe

Ingredients:
- 8 egg roll wrappers
- 1 medium shallot, minced
- 1 garlic clove, minced
- 2 tsp minced, fresh ginger
- 6 oz boneless, skinless chicken breast, shredded
- 1/3 cup Kikkoman Low Sodium Teriyaki Sauce
- 2 tbsp rice vinegar
- 1 tsp sugar
- 1 cup packaged coleslaw mix
- 1/4 cup chopped green onions
- 1/4 tsp sea salt
- 1/4 tsp black pepper
- 1/8 tsp ground cumin
- 1/2 cup of Kikkoman Sweet & Sour Sauce (for dipping)

** NOTE: Substitute the chicken for strips of tofu to make this a vegetarian egg roll recipe!

Directions:
Preheat oven to 400ºF.
Coat a nonstick wok or large skillet with non fat cooking spray. Add shallot and garlic and cook over medium heat for 30 seconds; add chicken to skillet. Brown chicken, stirring frequently with a wooden spoon to break chicken into small pieces, about 5 minutes; drain off all liquid. Stir in teriyaki sauce, vinegar, sugar, ginger, salt, pepper, and cumin; simmer for 3 minutes to blend flavors. Toss in packaged coleslaw mix and diced onions and saute for about 1 minute.
Place an egg roll wrapper on a flat work surface with the corners set vertically (pointing up and down like a diamond shape). Arrange 4 full tablespoons of filling down the center of wrapper, leaving 1/2 inch at the bottom and top.
Fold the bottom of the wrapper to the center, over the filling. Gently, but firmly, fold the left side of the wrapper to the center and then fold in the right side. Fold the top of the wrapper down to cover filling and seal any loose ends with water; repeat with remaining ingredients.
Place filled wrappers on prepared baking sheet; lightly spray surface of wrappers with non fat cooking spray. Bake until wrappers are golden brown, flipping once, about 16 minutes.

Entire Recipe makes 8 servings
Serving size is 1 Baked Egg Roll and aprox. 1 tbsp of Sweet and Sour Sauce
Each serving = 2 Point Total

photo credit: the daily green

As many of you know, I’ve always been a fan of Miracle Noodles. They are a 0 calorie pasta that are so versatile, they can be used in a variety of low calorie recipes. Recently, Rachael Ray prepared a fabulous Hot or Cold Sesame Noodles Recipe using Miracle Noodles, and it is truly an awesome dish. Traditional noodle recipes can rack up a LOT of calories and Weight Watchers Points. However, this slimmed down version, has just a 6 Point Total per serving, and the serving is HUGE!!! It’s half of the entire recipe!! And though this is not an official one of Rachael Ray Weight Watchers Recipes, it’s a great alternative dish that any dieter will appreciate. Sesame noodles are one of my favorite Asian Recipes, but I usually avoided them because of the calorie count. But now with this awesome Rachael Ray recipe, I can enjoy them once again!

Hot or Cold Sesame Noodles Recipe

Ingredients:
- 1 or 2 7oz. bags of Miracle Noodles (the less noodles you use, the more the sauce is distributed, and the more flavorful the noodles are)
- 1/4 cup Kikkoman – Tamari Soy Sauce
- 1/4 rounded cup smooth peanut butter or crunchy peanut butter, softened in microwave 15 seconds on high
- 2 tbsp cider or rice wine vinegar
- 1 tsp dark sesame oil
- 2 tbsp Sriracha Hot Chili Sauce
- 2 cups shredded cabbage and carrot mix
- 1 cup bean sprouts
- 4 scallions, chopped
- 1 tbsp sesame seeds

Directions:
Open bag of Miracle Noodles into a colander and rinse with warm water for a couple of minutes and boil for one minute, pat dry with a paper towel or small hand towel. Cut noodles with scissors to make smaller pieces.

In the bottom of a large bowl, whisk together soy, peanut butter, vinegar, sesame oil, and hot sauce. Add noodles and veggies and toss to combine the noodles and coat them evenly with sauce.
Sprinkle scallions and sesame seeds throughout the salad and serve.

Or you can heat the sauce for a couple of minutes in a sauce pan, then add noodles and serve hot! It’s makes great leftovers the next day!!

Entire Recipe makes 2 servings
Each serving = 6 Point Total

P.S. If you are interested in seeing the Rachael Ray Clip with Rocco DiSpirito and Miracle Noodles it is here

I have always been a fan of low calorie Chinese fast food recipes, but this one really caught my eye, as sweet and sour chicken is my all time fave! This chicken stir fry recipe is pretty easy to prepare, and tastes great!! In the past, I’ve just used pre-made sweet and sour sauce, but this dish uses a sweet and sour sauce recipe, made from scratch, so the taste is really fresh. With just a 4 Point Total, this popular Chinese dish is loaded with protein and veggies, but also full of tangy flavor. Each nicely sized serving gives you a healthy dose of vitamins and antioxidants too. Though this is not an official one of weight watchers chicken stir fry recipes, it’s an ideal meal choice for any weight watcher who loves Chinese fast food as much as I do!

Sweet and Sour Chicken Recipe

Ingredients:
– 8 ounces boneless skinless chicken breasts
- 1 1/2 oz thinly sliced carrots
- 3 stalks green onions, chopped
- 2 bell peppers, chopped
- 1 teaspoon minced garlic
- 1 tsp red pepper flakes
- 3 oz sugar snap peas, cut in half width-wise
- 1 tsp cornstarch
- 1/2 cup canned pineapple in it’s own juice
- 2 tablespoons reduced sodium soy sauce
- 1 1/2 teaspoons cider vinegar
- 1/2 tsp black pepper
- 1/2 teaspoon ground ginger
- 2 packets Splenda sugar substitute

Directions:
Cut chicken into bite sized pieces. Spray a non-stick skillet with non-fat cooking spray and saute the garlic for about 2 minutes. Add the chicken and brown over medium heat. Add the carrots, bell peppers, and peas, and stir fry for about 5-7 minutes (until the carrots soften a little bit). In a small bowl, combine the soy sauce and cornstarch; mix. Pour into the skillet, along with the vinegar, pineapple, pepper, Splenda and ginger. Stir well and bring to a boil. Reduce the heat and simmer for about 1-2 minutes (until the sauce thickens). Serve over some 0 point cabbage for added crunch and aesthetic appeal.

Entire recipe makes 2 servings
Each serving = 4 Point Total