Spicy Asian Noodles with Chicken

I made this one for the first time last night from Cooking Light's "20 Minute" section. And, it was indeed very simple and quick, though I do have to say it used a lot of pots and pans, and created some work for me on the dishwashing front. It was really nice, though, and a great, easy light meal. It's also a little high in points for every day, but I'll make this one again. FYI, I used a Thai chili sauce I had in the cupboard for the spice instead of the item suggested below, and it worked just fine.

• 1 tablespoon dark sesame oil, divided
• 1 tablespoon grated peeled fresh ginger
• 2 garlic cloves, minced
• 2 cups chopped roasted skinless, boneless chicken breasts
• 1/2 cup chopped green onions
• 1/4 cup chopped fresh cilantro
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons rice vinegar
• 2 tablespoons hoisin sauce
• 2 teaspoons sambal oelek (ground fresh chile paste)
• 1 (6.75-ounce) package thin rice sticks (rice-flour noodles)
• 2 tablespoons chopped dry-roasted peanuts

Heat 2 teaspoons oil in a small skillet over medium-high heat. Add ginger and garlic to pan; cook 45 seconds, stirring constantly. Place in a large bowl. Stir in remaining 1 teaspoon oil, chicken, and next 6 ingredients (through sambal).

Cook noodles according to package directions. Drain and rinse under cold water; drain. Cut noodles into smaller pieces. Add noodles to bowl; toss well to coat. Sprinkle with peanuts.

Yield: 4 servings, 8 points each

Calories: 381
Fat: 8.1g (sat 1.5g,mono 3.2g,poly 2.7g)
Protein: 27.5g
Carbohydrate: 47.1g
Fiber: 2.3g
Cholesterol: 60mg
Iron: 3.1mg
Sodium: 614mg
Calcium: 55mg

Country Captain Chicken

The recipe is delicious, but difficult to classify. It's called "country" chicken, but it's got a lot of Indian spices and ingredients. Whatever, however, this one tastes good.

• 2 tsp canola oil
• 1.25 lbs chicken breast, trimmed and cut into small chunks
• 1 large onion, chopped
• 1 Granny Smith apple, peeled, cored and diced
• 1 green pepper, chopped
• 1 TB minced garlic
• 1 TB minced, peeled ginger
• 1 TB Madras curry powder
• 1/4 tsp cinnamon
• 1/4 tsp salt
• 14.5 oz can diced tomatoes
• 1c reduced sodium chicken broth
• 1/4 c dark raisins
• 1TB sliced or slivered almonds, toasted (to toast almonds, put in a skillet over medium heat - cook, shaking the pan frequently, until the almonds are lightly browned, then transfer immediately to a plate, or almonds will continue to brown)

Heat one tsp of the oil in a large Dutch oven over medium-high heat. Add the chicken and cook, turning occasionally until browned, about 6 min. Transfer to a plate.

Add the remaining tsp of oil to the Dutch oven and reduce heat to medium. Add the onion, apple, bell pepper, garlic and ginger. Cook, stirring, until the veggies are softened, about 5 min. Stir in the curry, cinnamon, and salt. Cook, stirring, 1 min longer.

Return the chicken to the Dutch oven along with the tomatoes, broth, and raisins. Bring to a boil. Reduce heat and simmer, covered, until the chicken is cooked through and the flavors are blended, about 15 min. Serve sprinkled with the almonds.

Yield: 4 servings, 6 points each

Chili Pasta With Beans

This one's yummy and seriously easy. Very filling, lots of leftovers and it tastes good. From Cooking Light magazine.

• 1 TB canola oil
• 3/4 c chopped onion
• 3/4 lb ground sirloin
• 4 tsp chili powder
• 1 tsp ground cumin
• 1 tsp dried oregano
• 2c water
• 3/4 tsp salt
• 6 oz uncooked ruote (wagon wheel pasta)
• 15 oz can pinto beans, rinsed and drained
• 14.5 oz can fire-roasted diced tomatoes with green chiles (like Glen Muir), undrained
• 8 oz can no salt added tomato sauce

Heat oil in a large nonstick skillet over medium heat. Add onion and beef to pan, cook 4 minutes or until onion is softened and beef is brown, stirring to crumble. Stir in chili powder, cumin and oregano. Cook one minute, then pour in water and add remaining ingredients. Bring to a boil. Cover, reduce heat, and simmer 18 min or until pasta is cooked through.

Yield: 6 servings, 1 1/3c each, 6 points (294 cal, 8g fat, 4.6g fiber)

Ropa Vieja (Cuban Shredded Beef)

I've made this one several times now. It's hearty and totally delish - nice and tangy, and makes amazing leftovers. The original recipe (from the WW Momentum cookbook) calls for this to be served with a cup of brown rice, for 4 points, but I prefer to do this with a few of the smaller size La Tortilla Factory tortillas - particularly green onion flavor, for 1-2 points.

• 1 lb flank steak, trimmed
• 1 14.5 oz can reduced sodium beef broth
• 3 peeled garlic whole cloves
• 2 minced garlic cloves
• 1 tsp olive oil
• 1 onion, chopped
• 1 14.5 oz can diced tomatoes
• 1 jalapeno pepper, seeded and minced
• 1 tsp dried oregano
• 1 tsp ground cumin
• 1/2 tsp salt
• 1/4 c chopped cilantro

Combine steak, broth and whole garlic cloves in a medium nonstick skillet. Bring to a boil over high heat. Reduce heat and simmer, covered, until the steak is very tender, about one hour.

Remove skillet from heat and let stand 15 min. Reserve half cup broth. Discard the garlic. Transfer the steak to a cutting board, and shred the beef with two forks.

Wipe out the skillet. Add the oil and set over medium-high heat. Add the onion and minced garlic and cook until the onion is soft, about 5 min. Stir in the tomatoes, jalapeno peppers, oregano, cumin and salt. Cook, stirring, 5 min longer. Add the shredded beef and half cup broth. Continue to cook until most of the liquid is evaporated, about 3 min.

Remove from heat and stir in cilantro.

Yield: 4 servings, 5 points each (3/4c beef mixture)