“fried” rice and chicken

use leftovers from the Hawaiian Huli Huli Chicken (on page 13)

 INGREDIENTS

to make this quick and easy weeknight meal
1 Tbsp vegetable oil
1 tsp garlic, minced (about 2 cloves)
1 C no-salt-added diced tomatoes,
with juice drained
4 C assorted vegetables (or a 1-lb
bag frozen mixed vegetables)
(Leftover Friendly)
2 C cooked brown rice (Leftover
Friendly)
1 C cooked boneless, skinless
chicken breast, diced (Leftover
Friendly)
¼ C sauce from Hawaiian Huli Huli
Chicken (see recipe on page 13)
1 Tbsp lite soy sauce
½ Tbsp sesame oil

 DIRECTIONS

1. Heat oil in a large wok or sauté pan.
2. Add garlic, and cook over medium heat until soft, but not
browned, about 1 minute.
3. Add tomatoes, and continue to cook until they become
slightly dry, about 5 minutes.
4. Add vegetables, and cook until heated through, about
3–5 minutes.
5. Add rice and chicken. Toss well, and cook until heated
through, about 5–7 minutes.
6. Add soy sauce and sesame oil. Toss to incorporate,
and serve.

mexican lasagna

this festive twist on lasagna—and a quick weeknight meal—will make your family cheer “olé!”

 INGREDIENTS

10 6-inch corn tortillas
2 C canned low-sodium black
beans, rinsed
4 C Super Quick Chunky Tomato
Sauce (see recipe on page 54)
(Leftover Friendly)
1½ C Monterey Jack cheese, grated
1 bag (10 oz) baby spinach leaves,
rinsed
2 C grilled chicken, diced (Leftover
Friendly)
2 Tbsp fresh cilantro, rinsed, dried,
and chopped (or substitute
1 tsp dried coriander)
Nonstick cooking spray

DIRECTIONS

1. Preheat oven to 400 ºF.
2. Lightly spray a 9- by 13-inch baking pan with cooking spray.
Place two to three corn tortillas on the bottom, trimming as
necessary for a good fit.
3. Add beans, 1 cup tomato sauce, and ½ cup grated cheese.
Top with two to three more corn tortillas.
4. Add 1 cup tomato sauce, spinach, and ½ cup cheese. Top
with two more corn tortillas.
5. Add chicken and 1 cup tomato sauce. Top with two more
corn tortillas.
6. Add 1 cup tomato sauce, ½ cup cheese, and cilantro.
7. Bake for 30 minutes, or until the cheese is melted and
browned and chicken is reheated.
8. Let stand for 5 minutes. Cut into eight even squares,
and serve.

baked eggrolls

phyllo dough makes these eggrolls easy to roll—try with a side of Wiki (Fast) Rice (on page 61)

 INGREDIENTS

1 Tbsp vegetable oil
2 tsp sesame oil (optional)
2 tsp ginger, minced (or ½ tsp dried)
2 tsp garlic, minced (about 2 cloves)
4 C cabbage (napa or Chinese), rinsed
and shredded
2 C carrots, peeled and sliced thinly
on an angle (julienned)
2 C grilled boneless, skinless chicken
breast, cut into strips (about
4 small breasts) (Leftover
Friendly)
1 tsp lite soy sauce
8 phyllo dough sheets
Nonstick cooking spray

 DIRECTIONS

1. Preheat oven to 400 ºF.
2. Heat vegetable and sesame oils in a large wok or sauté pan
over medium heat.
3. Add ginger and garlic. Stir fry quickly, about 30–45 seconds.
4. Add cabbage and carrots. Continue stir frying until the
cabbage is soft, about 2–3 minutes.
5. Add chicken and soy sauce. Toss well and heat through.
6. Remove mixture from the pan, and place in a large colander
to drain.
7. To assemble eggrolls, cover layers of phyllo with a damp cloth to
stay moist. Place one sheet of phyllo dough on a cutting board.
Spray it lightly with cooking spray. Top with another layer of
phyllo dough, and spray again. Repeat for a total of four layers.
Prepare a second stack with the remaining four layers.
8. Cut layered dough into four squares. Divide filling evenly
(about 1 cup portions) into the center of each stack of squares.
Fold one corner of the square into the middle (on top of the
filling). Fold in the two sides, and roll the eggroll over so the
folded parts are on the bottom.
9. Place the rolls on a nonstick baking sheet, and bake for
15–20 minutes, or until brown and crisp and chicken is
reheated. Serve immediately.

sweet-and-sour chicken

sweet and sour flavors make a winning combination in this healthier
version of a popular Chinese dish

 INGREDIENTS

1 bag (12 oz) frozen vegetable stir-fry
1 Tbsp peanut oil or vegetable oil
1 Tbsp ginger, minced
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp scallions (green onions), rinsed
and minced
2 Tbsp rice vinegar
1 Tbsp Asian hot chili sauce
(Healthy Eating Two Ways)
2 Tbsp brown sugar
1 Tbsp cornstarch
1 C low-sodium chicken broth
12 oz boneless, skinless chicken
breast, cut into thin strips
1 Tbsp lite soy sauce

 DIRECTIONS

1. Thaw frozen vegetables in the microwave (or place entire
bag in a bowl of hot water for about 10 minutes). Set
aside until step 6.
2. Heat oil in a large wok or sauté pan over medium heat.
Add ginger, garlic, and scallions, and stir fry until cooked,
but not browned, about 2–3 minutes.
3. Add the rice vinegar, chili sauce, and brown sugar to the
pan, and bring to a simmer.
4. In a bowl, mix cornstarch with chicken broth, and add to
the pan. Bring to a boil over high heat, stirring constantly.
Lower heat to a gentle simmer.
5. Add chicken, and stir continually for 5–8 minutes.
6. Add vegetables, and mix gently. Simmer with lid on to
reheat, about 2 minutes.
7. Add soy sauce, and mix gently.
8. Divide into four even portions, and serve.

buttons and bows pasta

this light and lemon-y meal is a refreshing change to the same old pasta

 INGREDIENTS

2 C dry whole-wheat bowtie pasta
(farfalle) (8 oz)
1 Tbsp olive oil
1 tsp garlic, minced (about 1 clove)
1 bag (16 oz) frozen peas and carrots
2 C low-sodium chicken broth
2 Tbsp cornstarch
1 Tbsp fresh parsley, rinsed, dried, and
chopped (or 1 tsp dried)
1 medium lemon, rinsed, for 1 tsp
zest (use a grater to take a thin
layer of skin off the lemon)
¼ tsp ground black pepper


 DIRECTIONS

1. In a 4-quart saucepan, bring 3 quarts of water to a boil over
high heat.
2. Add pasta, and cook according to package directions.
Drain.
3. Meanwhile, heat olive oil and garlic over medium heat in a
large sauté pan. Cook until soft, but not browned.
4. Add peas and carrots. Cook gently until the vegetables are
heated through.
5. In a bowl, combine chicken broth and cornstarch. Mix well.
Add to pan with vegetables, and bring to a boil. Simmer
gently for 1 minute.
6. Add parsley, pasta, lemon zest, and pepper. Toss gently,
and cook until the pasta is hot.
7. Serve 2 cups of pasta and vegetables per portion