4 servings

YUM! I was a bit leery of something called "fish sauce", but this turned out incredible. I will definitely make this again!!

Boil-in-bag brown rice

1Tbs. cornstarch

1 Tbs. fish sauce (or soy sauce)

1 Tbs. water

3 garlic cloves, minced and divided

1 ¼ lbs. chicken breast tenders

4 tsp. canola oil, divided

¾ cup sliced green onions

2 tsp. grated ginger

½ cup light coconut milk

1 Tbs. lime juice

2 tsp. sugar

1 tsp. Tabasco green sauce, optional

Cilantro, optional

1. Prepare rice according to package directions

2. Combine cornstarch, fish sauce, water and one minced garlic clove in a shallow bowl Toss mixture with chicken tenders, coating evenly. Heat 2 tsp. oil in lg nonstick skillet on med-high. Add chicken and cook 3 minutes per side. Remove chicken from pan. Heat remaining oil in pan and sauté green onions for a minute. Add remaining garlic and the ginger and cook another minute.

3. Return chicken to pan for 1-2 minutes or until cooked. Stir in coconut milk, lime juice, sugar and if you’re using it, green sauce. Cook about a min until heated through Serve over brown rice with chopped cilantro.

5 servings – 20g protein, 7 g fat, 24g carb; 2 fiber; 37 mg sodium

4 servings - 6 points per serving

2 tsp olive oil

3 medium garlic clove(s), minced, or more to taste

1 pound uncooked boneless, skinless chicken breast(s), cut into 1-inch pieces

1 tsp dried thyme, or 2 tbsp fresh minced thyme, or to taste

1/2 tsp table salt

1/4 tsp black pepper

2 cup broccoli, florets

1 1/2 cup canned chicken broth, reduced-sodium

1 1/2 Tbsp cornstarch

2 cup cooked brown rice, kept hot

Heat oil in a large skillet over medium-high heat. Add garlic and cook 1 minute. Season chicken with thyme, salt and pepper and add to skillet. Cook until browned on all sides, stirring frequently, about 3 minutes.

Add broccoli to skillet, cover and cook 2 minutes. Add 1 cup of broth, cover and simmer until chicken is cooked through, about 5 minutes.

Dissolve cornstarch in remaining 1/2 cup of broth and add mixture to skillet. Simmer until mixture thickens, stirring constantly, about 1 minute. Serve over rice. Yields about 1 cup of chicken mixture and 1/2 cup of rice per serving.

Source: Cooking Light

7 pts per serving

2/3 cup chili sauce (such as Heinz)

1/4 cup packed brown sugar

2 tablespoons water

2 tablespoons fish sauce

1 1/2 teaspoons grated peeled fresh ginger

1 teaspoon chopped seeded serrano chile

1/2 pound wide rice stick noodles (bánh pho)

4 teaspoons vegetable oil, divided

1 (12.3-ounce) package extrafirm tofu, drained and cut into 1/2-inch cubes

2 large egg whites

1 large egg

3 garlic cloves, minced

2 cups fresh bean sprouts

3/4 cup diagonally cut green onions

1/2 cup minced fresh cilantro, divided

1/3 cup coarsely chopped dry-roasted peanuts

6 lime wedges

Combine first 6 ingredients; set aside. Cook noodles in boiling water 5 minutes or until done. Drain and rinse with cold water; drain well.

Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add tofu; cook 7 minutes or until browned, stirring occasionally. Remove from pan. Combine egg whites and egg, stirring well with a whisk.

Heat 2 teaspoons vegetable oil in pan over medium-high heat. Add garlic, and sauté for 10 seconds. Add egg mixture, and cook for 30 seconds or until soft-scrambled, stirring constantly. Stir in chili sauce mixture and noodles; cook for 2 minutes. Stir in tofu, bean sprouts, onions, and 1/4 cup cilantro, and cook 3 minutes or until thoroughly heated.

Sprinkle 1/4 cup cilantro and peanuts evenly over each serving of noodle mixture. Serve with lime wedges.

Yield: 6 servings (serving size: 1 1/3 cups noodle mixture, 2 teaspoons cilantro, about 1 teaspoon peanuts, and 1 lime wedge)

NUTRITION PER SERVING

CALORIES 347(25% from fat); FAT 9.6g(sat 1.6g,mono 3.5g,poly 3.5g); PROTEIN 10.9g; CHOLESTEROL 37mg; CALCIUM 80mg; SODIUM 935mg; FIBER 2.5g; IRON 2.4mg; CARBOHYDRATE 56.7g

It is 2 servings - 12 pts each.

Ingredients:

1/2 lb flank steak

small bag cole slaw

scallions

2 packages Ramen beef noodles

low sodium soy sauce

Spray a pan with ff pam spray and brown 1/2 lb of flank steak and some green scallions.

Set aside in bowl. Saute a small bag of cole slaw in same pan for approx 3 minutes.

Set aside in same bowl as flank steak. Put 1 1/2 cups water in same pan and bring to a boil.

Add 2 packages of Ramen beef noodles (break them up) but only ONE package of the seasoning.

Cook for approx 2 minutes or until noodles are tender. Add the flank steak/cole slaw

mixture back to the pan and add soy sauce to taste (about 3-4 TBSP). Warm it all up together

& enjoy!!

2 servings - 2 points per serving

1 serving PAM Cooking Spray

4 oz uncooked boneless, skinless chicken breast(s)

1 package frozen broccoli spears

2 Tbsp minced garlic

1/2 tsp ginger root

3/4 cup fat-free chicken broth

2 tsp cornstarch

1/8 tsp black pepper

Cut chicken into thin strips and place between 2 layers of saran wrap and pound till 1/4 in. thickness. Cut into bite sized pieces.

Spray wok or fry pan w/ pam, heat pan, add chicken and cook till no pink remains. Add broccoli, garlic, and ginger, heat until broccoli is almost finished. In mixing bowl mix chicken broth, cooking wine, and cornstarch. Mix until cornstarch is incorporated well. Add to broccoli mixture and stir until sauce thickens. Add pepper.