SZECHUAN BEEF AND BROCCOLI

This dish was amazing! I found it in the Biggest Loser Family Cookbook that I just purchased at Barnes and Nobles. This even got me a high five and knuckle bump from my Honey! He LOVED it! It is so very simple to make, but packed with a ton of flavor. A little on the spicy side, but not too much. We all have different tolerances for spice, and this pleased the whole family. This one will be making an appearance on our family dinner table again and again! I purposely made extra with lunch in mind for the next day. But..... after dinner was 'over' everyone just sat around 'picking' at the leftovers in the dish, until it was completely gone. It was just so tasty. 2 thumbs up from the whole family!

*This dish cooks up quickly, so be sure to have all of your ingredients prepped before you start. Watch the meat - if you overcook it or the pan isn't hot enough when you put it in, the beef could turn out tough.
I also added sliced zucchini and summer squash to this dish and it was DEElicious!


SZECHUAN BEEF AND BROCCOLI

1 lb of chuck steak, sliced against the grain, into thin strips (1/4")
1 tsp. garlic powder
Salt to taste
Ground black pepper, to taste
Olive oil spray (or cooking spray)
1 (14 oz) bag frozen broccoli (about 5 cups) (I used fresh broccoli)
1 Tblsp. freshly minced garlic
2 tsp. toasted sesame oil
1/4 cup bottled Szechuan stir-fry sauce (I used 'House of Tsang' brand)

In a large bowl, combine the steak, garlic powder, salt and pepper and toss until will combined.
Place a large non-stick skillet or nonstick wok over high heat. When hot, mist it with the olive oil spray. Add the broccoli and garlic and cook, stirring, for 4 - 6 minutes, or until the garlic softens and the broccoli is heated through and crisp tender, being careful not to burn the garlic. Transfer to a large bowl and cover to keep warm.
Return the pan to high heat and add 2 tsp of the sesame oil. When hot, add the steak in a single layer and cook, stirring occasionally, until lightly browned on both sides, 2 - 3 minutes. Return the veggies to the pan with the meat, and remove from the heat. Add the Szechuan stir fry sauce and mix well to coat. Divide among 4 bowls and serve.

Calories: 191
Carbs: 10 g
Fat: 6 g
Fiber: 2 g
Protein: 25 g

GENERAL TSAO'S CHICKEN (WW version)

We love Chinese food in our house, and it's really not all that hard to prepare, if you have the right ingredients on hand. General Tsao's is one of our favorites, but the normal way is deep fried chicken in a spicy sauce. In this WW version, the chicken is sauteed and bypasses a lot of the fat calories in the normal version. If you're used to the fried version, please don't think this one is inferior. The flavor is tremendous! I have to admit though, I fix fried rice with mine. We all love it. I'm adding the recipe for the fried rice, at the end of this post.

GENERAL TSAO'S CHICKEN (WW version) 6 pts

3/4 cup(s) canned chicken broth, reduced-sodium
1 1/2 tbsp cornstarch
2 tbsp sugar
2 tbsp low-sodium soy sauce
1 tbsp white wine vinegar
1/2 tsp ground ginger
2 tsp peanut oil
2 medium scallion(s), chopped
2 medium garlic clove(s), minced
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced (add more if you like it extra spicy)
1 pound(s) uncooked boneless, skinless chicken breast, cut into 2-inch pieces
2 cup(s) cooked white rice, kept hot

Instructions

• In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.
  
• Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.
  
• Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
  
• Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice (white) per serving.

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FRIED RICE

• 1 - 2 green onions, as desired
• 2 large eggs
• 1 teaspoon salt
• Pepper to taste
• 4 tablespoons oil for stir-frying, or as needed
• 4 cups cold cooked rice
• 1 - 2 tablespoons light soy sauce or oyster sauce, as desired (I use Soy sauce)
  

Wash and finely chop the green onion. Lightly beat the eggs with the salt and pepper.
Heat a wok or frying pan and add 2 tablespoons oil. When the oil is hot, add the eggs. Cook, stirring, until they are lightly scrambled but not too dry. Remove the eggs and clean out the pan. (I use a non-stick skillet to fix mine in).

Add 2 tablespoons oil. Add the rice. Stir-fry for a few minutes, using chopsticks or a wooden spoon to break it apart. Stir in the soy sauce or oyster sauce as desired.

When the rice is heated through, add the scrambled egg back into the pan. Mix thoroughly. Stir in the green onion. Serve hot.