Ginger Steak and Broccoli Stir-Fry

ginger beef and broccoli stir-fry

Ginger Steak and Broccoli Stir-Fry 

2 tsp. Asian (dark) sesame oil

10 oz. lean sirloin steak, trimmed and cut into thin strips

1 Tbl. minced peeled fresh ginger

2 garlic cloves, minced

2 cups small broccoli florets

4 scallions, cut into 1-inch lengths

1 Tbl. reduced-sodium soy sauce

1/2 tsp. hot chili paste

Heat large deep skillet or wok over high heat until drop of water sizzles in pan.  Add steak and stir-fry until lightly browned, about 2 minutes.  Transfer to plate.

Add ginger and garlic to skillet and stir-fry until fragrant, about 30 seconds.  Add broccoli and scallions and stir-fry until just softened, about 2 minutes longer.

Return steak to skillet along with soy sauce and chili paste.  Stir-fry until beef is just cooked through, about 2 minutes longer.

Cook’s Note:

To easily cut the steak into thin strips, put it in the freezer for 30 minutes before slicing.

(Ginger Steak and Broccoli Stir-Fry was in “Weight Watchers: Cook it Fast”, August, 2014)


Pork Chop Suey

Pork Chop Suey

Pork Chop Suey

This recipe, Pork Chop Suey, chop suey is often made with bamboo shoots and water chestnuts – add them to this recipe if you wish.  In place of the noodles, try it with Yakisoba Stir-Fry Noodles.  Serve with 3 packages of Yakisoba Stir-Fry Noodles; just make them PLAIN.  The good thing about these noodles is that there ISN’T ANY MSG, TRANS FAT OR CHOLESTEROL in them.


Pork Chop Suey Recipe

Pork Chop Suey

1 cup reduced-sodium chicken broth

3 Tbsp. reduced-sodium soy sauce

2 Tbsp. molasses

¼ tsp. ground pepper

5 tsp. cornstarch

2 Tbsp. canola oil, divided

1 lb. pork tenderloin, trimmed, halved lengthwise and cut into ¼ inch thick pieces

1 medium onion, slivered

1 medium red bell pepper, thinly sliced

3 cup bean sprouts

1 Tbsp. minced fresh ginger

Yakisoba Stir-Fry Noodles


Combine broth, soy sauce, molasses and pepper in a medium bowl.  Transfer 2 tablespoons of the mixture to a small bowl; stir in cornstarch until combined.  Set aside.

Heat 1 tablespoon oil in a large nonstick skillet over medium heat.  Add pork and cook, stirring frequently, until most of the pink is gone, 2 to 3 minutes.  Transfer to a plate.

Increase heat to medium-high.  Add the remaining 1 tablespoon oil, bell pepper, sprouts and ginger and cook for 3 minutes.  Pour in the broth mixture and bring to a boil.  Cook, stirring, for 3 minutes.  Reduce heat to medium; add the reserved cornstarch mixture and pork (and other accumulated juice) and cook, stirring, until slightly thickened, about 1 minute.


(Recipe for Pork Chop Suey, Diabetic Connect, 2015)


Thai Chicken Pizza

Thai Chicken Pizza

Thai Chicken Pizza

This recipe, Thai Chicken Pizza, serve this pizza as is, or with optional toppings, such as thinly sliced basil, cilantro, chopped peanuts and/or crushed red pepper on the side.


Thai Chicken Pizza Recipe


Thai Chicken Pizza

20 oz. prepared whole-wheat pizza dough

¼ cup smooth natural peanut butter

3 Tbsp. water

2 tsp. reduced-sodium soy sauce

2 tsp. rice vinegar

2 tsp. minced fresh ginger

1 clove garlic, minced

1 tsp. canola oil

8 oz. boneless, skinless chicken breast, trimmed and diced

1 red pepper, diced

4 scallions, thinly sliced

2/3 cup shredded part-skim mozzarella cheese


Place oven rack in the lowest position; preheat to 450 F.  Coat a large baking sheet with cooking spray.

Roll out or stretch dough on a lightly floured surface into a rough 16 inch oval.  Transfer to the baking sheet.  Bake on the bottom rack until puffed and lightly crisped on the bottom. 8 to 10 minutes.

Meanwhile, whisk peanut butter, water, soy sauce, vinegar, ginger and garlic in a small bowl until well combined.

Heat oil in a medium nonstick skillet over medium-high heat.  Add chicken and cook, stirring, until cooked through, 2 to 4 minutes.  Transfer to a medium bowl.  Add bell pepper, scallions and 1 tablespoon of the peanut sauce to the chicken; toss to combine.

Remove the crust from the oven; spread evenly with the remaining peanut sauce.  Top with the chicken mixture, then sprinkle with cheese.  Return the pizza to the oven and bake on the bottom rank until the crust is crispy and golden and the cheese is melted, 11 to 13 minutes.

Shopping Tip:  Look for balls of whole-wheat pizza dough, fresh or frozen, at your supermarket.  Choose a brand without hydrogenated oil.


(Recipe for Thai Chicken Pizza, Diabetic Connect, 2015)


Shrimp Tofu Noodles

Shrimp Tofu Noodlles

Shrimp Tofu Noodles

This recipe, Shrimp Tofu Noodles, I couldn’t find Tofu Shirataki Noodles, so I used Yakisoba Stir Fry Noodles in Teriyaki flavor, I got the noodles in Stop and Shop; but look in your refrigerator section of your supermarket.  These noodles were very good, if fact I have made them with salmon a few times.


Shrimp Tofu Noodles Recipe


Shrimp Tofu Noodles

1 lb. fresh or frozen medium shrimp

3 Tbsp. water

2 Tbsp. hoisin sauce

2 Tbsp. reduced-sodium soy sauce

2 tsp. Sriracha sauce

2 Tbsp. canola oil or olive oil

4 cloves garlic, minced

2 tsp. grated fresh ginger

3 packages (8 oz. each) refrigerated spaghetti-shape noodles substitute

1 package (12 oz.) fresh stir-fry vegetable medley

¼ cup sliced green onions

½ tsp. toasted sesame oil


Thaw shrimp, if frozen.  Peel and devein shrimp. Rinse shrimp; pat dry with paper towels.  Set aside.

In small bowl whisk together the water, hoisin sauce, soy sauce and Sriracha; set aside.

In extra-large skillet heat 1 tablespoon of canola oil over medium-high heat.  Add shrimp, garlic and ginger to hot oil.  Stir-fry about 2 minutes or until shrimp are opaque.  Remove shrimp from skillet.  Meanwhile, drain and rinse noodle substitute; pat dry with paper towel.

Heat the remaining 1 tablespoon canola oil in the skillet.  Add vegetables to hot oil; stir-fry 3 to 4 minutes or until crisp-tender.  Add noodle substitute and hoisin sauce mixture to vegetables in skillet; stir to coat.  Return shrimp to skillet; toss together until heated through.  Divide among four bowls.  Sprinkle with green onions.  Drizzle with sesame oil.  Serve immediately, sauce will thin as it stands.          4 servings


(Recipe for Shrimp Tofu Noodles, Healthy Meals in Minutes, Diabetic Living, 2015)


Teriyaki Pork with Asian Slaw

Teriyaki Pork with Asian Slaw

Teriyaki Pork with Asian Slaw

This recipe, Teriyaki Pork with Asian Slaw, was in Better Homes and Gardens – Slowcooker Oven-Free Summer Recipes.  Customize this fresh slaw to your liking.  Any cabbage or fresh veggies work well tossed in the tangy Asian dressing.


Teriyaki Pork with Asian Slaw Recipe


Teriyaki Pork with Asian Slaw

2 pork tenderloins (12 oz.)

½ cup reduced-sodium soy sauce

¼ cup rice vinegar

3 Tbsp. packed brown sugar

2 Tbsp. canola oil

2 tsp. grated fresh ginger

2 cloves garlic, minced

¼ tsp. pepper

Slivered green onions and/or toasted sesame seeds

1 recipe Asian Slaw


Trim fat from meat.  Coat an extra-large nonstick skillet with cooking spray; heat skillet over medium-high heat.  Cook meat in hot skillet until browned on all sides, turning to brown evenly.  Transfer meat to a 3 ½ or 4 quart slow cooker.

In a small bowl whisk together the next 7 ingredients.  Pour over meat.  Cover and cook on low for 5 to 6 hours or on high for 2 ½ to 3 hours.

Transfer meat to cutting board, reserving cooking liquid.  Cut meat into ½ inch slices.  To serve, drizzle meat with cooking liquid.  Sprinkle with green onions and/or sesame seeds.  Serve with Asian Slaw.

8 serving  (Slowcooker/5 to 6 hour (low) or 2 ½ to 3 hours (high))

Asian Slaw

In a medium bowl, combine 5 cups shredded cabbage, 1 cup yellow sweet pepper strips, ½ cup shredded carrot, ½ cup fresh pea pods sliced lengthwise, and ¼ cup sliced green onions.

For Dressing

In a screw-top jar, combine 3 tablespoons rice vinegar, 2 tablespoons canola oil, 1 tablespoon toasted sesame oil, 1 tablespoon reduced-sodium soy sauce, ¼ teaspoon salt, a ¼ teaspoon pepper.  Cover and shake well.  Drizzle dressing over cabbage mixture; toss to coat.


(Recipe for Teriyaki Pork with Asian Slaw, Better Homes and Gardens, Slowcooker Oven-Free Summer Recipes, 2015)


Chicken Honey Nut Stir-Fry

Chicken Honey Nut Stir-Fry

Chicken Honey Nut Stir-Fry

This recipe, Chicken Honey Nut Stir-Fry, came from Diabetic Living Online.


Chicken Honey Nut Stir-Fry Recipe


Chicken Honey Nut Stir-Fry

2 tsp. vegetable oil

¼ cup diagonally sliced carrot

¼ cup chopped celery

8 oz. skinless, boneless chicken breast halves, cut into 1 inch pieces

¼ cup orange juice

1 tsp. cornstarch

1 Tbsp. reduced-sodium soy sauce

1 tsp. honey

¼ tsp. grated fresh ginger

2 Tbsp. cashews

2 Tbsp. thinly sliced green onion

2/3 cup hot cooked brown rice


In a wok or large skillet heat 1 teaspoon of oil over high heat.  Add carrot and celery; stir-fry for 2 minutes.  Add the remaining 1 teaspoon oil.  Add chicken; stir-fry for 3-5 minutes more or until chicken is done.

In a small bowl, whisk together orange juice and cornstarch.  Add soy sauce, honey and ginger; whisking until well mixed.  Add soy sauce mixture to chicken mixture in wok.  Cook and stir over medium heat until thickened.  Cook for 1 minute more.  Top with cashews and green onion.  Serve over hot cooked brown rice.        2 servings


(Recipe for Chicken Honey Nut Stir-Fry, Diabetic Living Online, 2015)


Pineapple Pork Fried Jasmine Rice

Pineapple Pork Fried Jasmine Rice

Pineapple Pork Fried Jasmine Rice

This recipe, Pineapple Pork Fried Jasmine Rice, was in the Diabetic Living magazine in 2014.


Pineapple Pork Fried Jasmine Rice Recipe


Pineapple Pork Fried Jasmine Rice

1 egg

2 egg whites

2 tsp. canola oil

1 lb. pork tenderloin, cut into bite-size pieces

1 Tbsp. canola oil

1 cup chopped fresh pineapple

½ cup thinly sliced carrot (1 medium)

½ thinly bias-sliced celery (1 stalk)

½ cup sliced green onions (4)

2 tsp. grated fresh ginger

2 cloves garlic, minced

2 cups cooked jasmine rice

½ cup frozen peas, thawed

3 Tbsp. reduced-sodium soy sauce

1 Tbsp. snipped fresh cilantro


In a small bowl, beat together egg and egg whites; set aside.  In a very large skillet or wok heat the 2 teaspoons oil over medium-high heat.  Add pork.  Stir-fry 3 to 5 minutes or until pork is no longer pink.  Remove pork from skillet; set aside.

Add the 1 tablespoon oil to the skillet.  Add pineapple, carrot, celery, green onions and ginger; stir-fry 3 to 4 minutes or until vegetables are tender.  Add garlic; stir-fry 30 seconds more.  Add egg mixture; let stand 5 to 10 seconds or until egg sets on bottom but remains runny on top.  Add rice.  Turn and toss mixture continuously 1 minute.  Stir in pork, peas, soy sauce and cilantro; heat through.  Serve immediately.             4 servings


(Recipe for Pineapple Pork Fried Jasmine Rice, Diabetic Living, 2015)


Grilled Salmon with Black Bean Salsa


Grilled Salmon with Black Bean Salsa

Grilled Salmon with Black Bean Salsa

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at


Our taste testers raved over this fantastic combination!  The salmon is tender and flaky with nice grill marks, and grapes add a fresh, juicy crunch to the colorful salsa.  This one is sure to be a winner with family and friends!

             Diane Halferty                                                                  Corpus Christi


Grilled Salmon with Black Bean Salsa Recipe


Grilled Salmon with Black Bean Salsa

¼ cup white wine or reduced-sodium chicken broth

¼ cup reduced-sodium soy sauce

1 ½ tsp. brown sugar

1 garlic clove, mined

SALSA:       1 can (15 oz.) black beans, rinsed and drained

1 cup frozen corn, thawed

1 medium sweet red pepper, diced

½ cup seedless red grapes, chopped

¼ cup fat-free Italian salad dressing

1 Tbsp. canned chopped green chilies

1 tsp. brown sugar


In a small bowl, combine the wine, soy sauce and brown sugar.  Set aside 2 tablespoons mixture for basting.  Stir garlic into remaining mixture.  Place in a large resealable plastic bag; add the salmon.  Seal bag and turn to coat; refrigerate for 30 minutes, turning occasionally.

Meanwhile, in a small bowl, combine the salsa ingredients.  Cover and chill until serving.

Drain and discard marinade.  Using long-handled tongs, moisten paper towel with cooking oil and lightly coat the grill rack.  Place salmon skin side down on grill rack.

Grill, covered, over medium heat for 10-12 minutes or until fish flakes easily with a fork, basting occasionally with reserved wine mixture.  Serve with salsa.         6 servings


(Recipe for Grilled Salmon with Black Bean Salsa was on, 2015)


Asian Style Pork Meatballs


Asian Style Pork Meatballs

Asian Style Pork Meatballs

This recipe, Asian Style Pork Meatballs is from Diabetic Connect.   Lean pork and the distinctive flavors of soy sauce combine for a low-fat main dish with loads of flavor.  Great when combined with an Asian cabbage slaw.


Asian Style Pork Meatballs Recipe



Asian Style Pork Meatballs

1 lb. lean ground pork

2 Tbsp. cold water

1/3 cup thinly sliced green onion

2 Tbsp. whole wheat bread crumbs

2 Tbsp. reduced-sodium soy sauce

1 large garlic clove, minced


Preheat oven to 425 F.

In a medium bowl, add all ingredients, combine with your hands, and make 20 meatballs (about 2 Tbsp. mixture each).  Moisten hands with water when forming the meatballs, if the mixture becomes sticky.

Place the meatballs on a non-stick baking pan, bake 15 minutes or until done.


(Recipe for Asian Style Pork Meatballs came from Diabetic Connect, 2015)


Peanut Ginger Pasta


Peanut Ginger Pasta

Peanut Ginger Pasta

Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at


Ginger, basil, lime and peanut butter make a luscious Thai sauce for linguine and veggies.  It’s how I get my family to eat whole wheat pasta.

Allil Binder                                                                         Spokane, Washington


Peanut Ginger Pasta Recipe


Peanut Ginger Pasta

2 ½ tsp. grated lime peel

¼ cup lime juice

2 Tbsp. reduced-sodium soy sauce

2 tsp. water

1 tsp. sesame oil

1/3 cup creamy peanut butter

2 ½ tsp. minced fresh gingerroot

2 garlic cloves, minced

¼ tsp. salt

¼ tsp. pepper

8 oz. uncooked whole wheat linguine

2 cups small fresh broccoli florets

2 medium carrots, grated

1 medium sweet red pepper, julienned

2 green onions, chopped

2 Tbsp. minced fresh basil


Place the first 10 ingredients on a blender; cover and process until blended.  Cook linguine according to package directions, add broccoli during the last 5 minutes; drain.

Transfer linguine and broccoli to a large bowl.  Add remaining ingredients.  Add peanut butter mixture and toss to combine.        4 servings


(Recipe for Peanut Ginger Pasta was in, 2015)