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Steamed Pork Buns (Char Siu Bao)

Use a multitray bamboo steamer so you can cook all the buns at one time. To make them up to two months ahead, fill the dough, and freeze unsteamed buns on a tray in the freezer before placing them in a freezer-safe zip-top plastic bag. Steam directly from the freezer for an additional five minutes.

Ingredients
Filling:
1/2 teaspoon five-spice powder
1 pound pork tenderloin, trimmed
Cooking spray
1 cup thinly sliced green onions
3 tablespoons hoisin sauce
2 tablespoons rice vinegar
1 tablespoon low-sodium soy sauce
1 1/2 teaspoons honey
1 teaspoon minced peeled fresh ginger
1 teaspoon minced garlic
1/4 teaspoon salt

Dough:
1 cup warm water (100° to 110°)
3 tablespoons sugar
1 package dry yeast (about 2 1/4 teaspoons)
3 1/4 cups all-purpose flour (about 14 2/3 ounces)
3 tablespoons canola oil
1/4 teaspoon salt
1 1/2 teaspoons baking powder
Preparation
1. To prepare the filling, rub five-spice powder evenly over pork. Heat a grill pan over medium-high heat. Coat the pan with cooking spray. Add pork to pan; cook 18 minutes or until a thermometer registers 155°, turning pork occasionally. Remove pork from pan, and let stand 15 minutes.
2. Cut pork crosswise into thin slices; cut slices into thin strips. Place pork in a medium bowl. Add onions and next 7 ingredients (through 1/4 teaspoon salt); stir well to combine. Cover and refrigerate.
3. To prepare dough, combine 1 cup warm water, sugar, and yeast in a large bowl; let stand 5 minutes.
4. Lightly spoon flour into dry measuring cups; level with a knife. Add flour, oil, and 1/4 teaspoon salt to yeast mixture; stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 10 minutes). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.)
5. Punch dough down; let rest 5 minutes. Turn dough out onto a clean surface; knead in baking powder. Let dough rest 5 minutes.
6. Divide dough into 10 equal portions, forming each into a ball. Working with one dough ball at a time (cover remaining dough balls to keep from drying), roll ball into a 5-inch circle. Place 1/4 cup filling in center of dough circle. Bring up sides to cover filling and meet on top. Pinch and seal closed with a twist. Repeat procedure with remaining dough balls and filling.
7. Arrange 5 buns seam side down, 1 inch apart, in each tier of a 2-tiered bamboo steamer. Stack tiers; cover with lid.
8. Add water to a large skillet to a depth of 1 inch; bring to a boil over medium-high heat. Place steamer in pan; steam 15 minutes or until puffed and set. Cool 10 minutes before serving.
Yield
10 servings (serving size: 1 bun)

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Rajas Poblanos

2-3 poblano chiles
1 tsp olive oil
1 lb flank steak, trimmed and cut into ¼” strips
1 c chopped onion
2 garlic cloves, minced
¾ c plain fat-free yogurt
½ c (4 oz) 1/3-less-fat cream cheese, softened
1 ½ c fresh corn kernels
1 tsp chicken-flavored bouillon granules
½ tsp black pepper
½ tsp ground cumin
1/3 c chopped fresh cilantro (optional)
16 (6”) corn tortillas

Preheat broiler.
Cut chiles in half lengthwise, and discard the seeds and membranes.  Place chile halves, skin sides up, on a foil-lined baking sheet; flatten with hand.  Broil 10 minutes or until blackened.  Place chiles in a zip-top plastic bag, and seal.  Let them stand for 10 minutes.  Peel and cut into ¼” strips.
Heat oil in a large nonstick skillet over medium-high heat.  Add steak, onion, and garlic; saute 6 minutes.  Add chiles, and saute 2 minutes.  Add yogurt and cream cheese; stir until cheese melts.  Stir in corn, bouillon, black pepper and cumin.  Cover and cook over low heat 10 minutes.  Stir in cilantro, if desired.  Spoon about ¼ c steak mixture into the center of each tortilla, and fold in half.  Garnish with cilantro sprigs, if desired.  Yield:   8 servings.

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Sweet Potato Chicken Curry*

4 points

Yield:  7 servings (serving size: about 1 cup)

2 teaspoons curry powder
1 teaspoon ground coriander
1 teaspoon ground turmeric
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon ground red pepper
1 bay leaf
1 1/2 teaspoons olive oil
1 1/2 pounds skinless, boneless chicken breast, cut into 1-inch pieces
1 1/2 cups vertically sliced onion
1 1/2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (14.5-ounce) can diced tomatoes, undrained
2 cups (1/2-inch) cubed peeled sweet potato
3/4 cup canned chickpeas, rinsed and drained
1/2 cup frozen green peas
1 tablespoon fresh lemon juice

1. Combine curry powder, coriander, turmeric, salt, black pepper, red pepper, and bay leaf in a small bowl.

2. Heat oil in a large Dutch oven over medium-high heat. Add chicken to pan; sauté 5 minutes or until browned, stirring occasionally. Remove chicken from pan. Reduce heat to medium. Add onion to pan; cook 10 minutes or until tender, stirring frequently. Increase heat to medium-high; return chicken to pan. Cook 1 minute, stirring occasionally. Stir in ginger and garlic; cook 1 minute, stirring constantly. Add curry powder mixture; cook 2 minutes, stirring constantly. Add broth and tomatoes; bring to a boil. Cover, reduce heat, and simmer 1 hour. Stir in potato and chickpeas. Cook, uncovered, 30 minutes. Add peas; cook 5 minutes or until thoroughly heated. Remove from heat; stir in lemon juice. Discard bay leaf.

CALORIES 196 ; FAT 3.9g (sat 0.9g,mono 1.6g,poly 0.8g); CHOLESTEROL 54mg; CALCIUM 46mg; CARBOHYDRATE 16.9g; SODIUM 467mg; PROTEIN 23g; FIBER 3.5g; IRON 1.9mg

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Sauteed Tilapia with Honey-Scallion Dressing

5 points

Yield:  4 servings

Dressing:
2 1/2 tablespoons fresh lemon juice
2 tablespoons chopped green onions
1 tablespoon honey
1 tablespoon low-sodium soy sauce
1 teaspoon bottled ground fresh ginger (such as Spice World)
1/4 teaspoon dark sesame oil

Fish:
1 tablespoon canola oil
4 (6-ounce) tilapia fillets
1/2 teaspoon salt
1/8 teaspoon black pepper
4 cups gourmet salad greens

To prepare dressing, combine first 6 ingredients in a bowl, stirring well with a whisk.

To prepare fish, heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Arrange 1 cup greens on each of 4 plates. Top each serving with 1 fish fillet; drizzle with 2 tablespoons dressing.

CALORIES 230 (30% from fat); FAT 7.7g (sat 1.8g,mono 3.9g,poly 1.4g); IRON 1.4mg; CHOLESTEROL 113mg; CALCIUM 35mg; CARBOHYDRATE 7.5g; SODIUM 485mg; PROTEIN 34.2g; FIBER 1.4g

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Avocado Soup with Citrus Shrimp Relish

6 points

Relish:
2 tablespoons chopped fresh cilantro
1 teaspoon grated lemon rind
1 teaspoon finely chopped red onion
1 teaspoon extravirgin olive oil
8 ounces peeled and deveined medium shrimp, steamed and coarsely chopped

Soup:
2 cups fat-free, less-sodium chicken broth
1 3/4 cups chopped avocado (about 2)
1 cup water
1 cup rinsed and drained canned navy beans
1/2 cup fat-free plain yogurt
1 1/2 tablespoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon hot pepper sauce (such as Tabasco)
1 small jalapeño pepper, seeded and chopped
1/4 cup (1 ounce) crumbled queso fresco cheese

To prepare relish, combine first 5 ingredients in a small bowl, tossing gently.

To prepare soup, combine broth and next 9 ingredients (through jalapeño) in a blender; puree until smooth, scraping sides. Ladle 1 1/4 cups avocado mixture into each of 4 bowls; top each serving with 1/4 cup shrimp mixture and 1 tablespoon cheese.

Yield: 4 servings

  • Calories: 292 (41% from fat)
  • Fat: 13.2g
  • Fiber: 7.3g
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Smoked Salmon and Cheese Mini Twice Baked Potatoes+

2 points

6 small Yukon gold or red potatoes (about 2 pounds)
1 teaspoon olive oil
1/2 teaspoon salt, divided
Cooking spray
2 tablespoons fat-free milk
1 tablespoon butter
1/2 teaspoon black pepper
1/2 cup (2 ounces) finely grated white cheddar cheese
2 tablespoons finely chopped smoked salmon (1 ounce) (or center cut bacon or prosciutto)

Preheat oven to 400°.

Rub potatoes with oil; sprinkle with 1/4 teaspoon salt. Place potatoes on a jelly-roll pan coated with cooking spray. Bake at 400° for 35 minutes or until tender. Remove from oven; cool 10 minutes.

Switch oven to broil.

Cut potatoes in half crosswise; cut off a small portion of the rounded edge so the potato will stand upright. Carefully scoop out about half the pulp from each half, leaving the shells intact. Spray the shells with cooking spray and broil briefly to make them crispy.  Turn oven back to bake at 400°.

Combine potato pulp, milk, butter, pepper, cheese, and remaining 1/4 teaspoon salt in a bowl. Spoon about 1 heaping teaspoon potato mixture into each potato shell. Arrange stuffed potatoes on a jelly-roll pan; top each with 1/2 teaspoon chopped salmon.

Bake at 400° for 15 minutes or until thoroughly heated.

Yield: 12 servings (serving size: 1 stuffed potato half)

  • Calories: 96
  • Fat: 2.2 g
  • Fiber: 0.9 g
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Spicy Lemongrass Chicken+

1 1/2 pounds skinless, boneless chicken thighs, fat trimmed, cut into 3/4-inch pieces
1/4 cup plus 2 tablespoons canola oil
Kosher salt and freshly ground pepper
2 plump stalks of lemongrass, tender white inner bulb only, minced
1 medium red onion, quartered lengthwise and thinly sliced crosswise
2 teaspoons minced garlic
1/4 cup Chinese cooking wine, sake or water
1/2 cup Vietnamese Stir Fry Sauce (see below)
1 tablespoon plus 1 teaspoon oyster sauce
1 teaspoon Asian chili paste
4 large scallions, cut into 1/2-inch lengths
5 small dried red chiles
1 large jalapeño, seeded and thinly sliced

1) In a medium bowl, toss the chicken pieces with 2 tablespoons of the canola oil, 1 1/2 teaspoons of kosher salt and 3/4 teaspoon of pepper.

2) In a large skillet or a wok, heat 2 tablespoons of the canola oil until small puffs of smoke begin to appear. Add half of the chicken and stir-fry over high heat until browned in spots, about 3 minutes. Transfer the chicken to a plate. Repeat with the remaining chicken.

3) Heat the remaining 2 tablespoons of oil in the skillet. Add the lemongrass, onion and garlic and cook over high heat, stirring, until fragrant, 2 minutes. Add the wine and cook until slightly reduced, about 1 minute. Add the Vietnamese Stir-fry Sauce, oyster sauce, chili paste, scallions, dried chiles and jalapeño; bring to a boil. Add the chicken to the sauce and simmer until heated through, then serve.

Serve with Steamed jasmine rice. Serves 4-6.

Vietnamese Stir Fry Sauce

1 1/2 cups chicken stock, preferably homemade
1/4 cup plus 1 tablespoon Asian fish sauce
1 tablespoon sugar

In a small saucepan, bring the stock to a boil. Remove from the heat and add the fish sauce and sugar; stir until the sugar is dissolved. Let cool.

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Quick Beef Boliche+

5 points

This Cuban dish traditionally cooks for a long time. In this twist, we offer similar tastes with a faster preparation.

Preparation Time: 45 minutes minutes
Yield:  4 servings (serving size: 1 1/4 cups)

Cooking spray
1 (1-pound) top sirloin, cut into (1-inch) pieces
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 ounces hot chicken Italian sausage
3/4 cup prechopped green bell pepper
1/2 cup prechopped onion
1/2 cup prechopped celery
3 garlic cloves, minced
2 cups refrigerated diced potatoes with onions (such as Simply Potatoes)
1/4 cup sliced pimiento-stuffed olives, divided
1 bay leaf
1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
1 tablespoon fresh lime juice
Lime wedges (optional)

1. Heat a large Dutch oven over high heat. Coat pan with cooking spray. Sprinkle beef with salt and black pepper. Add beef to pan; sauté 3 minutes or until browned. Remove casings from sausage. Add sausage to pan; sauté 1 minute or until browned, stirring to crumble. Stir in bell pepper, onion, celery, and garlic; sauté 2 minutes or until tender. Add potatoes, 2 tablespoons olives, and bay leaf to pan. Pour tomatoes evenly over beef mixture. Cover, reduce heat, and simmer 35 minutes or until beef is tender. Discard bay leaf. Stir in remaining 2 tablespoons olives and lime juice. Serve with lime wedges, if desired.

CALORIES 281 (23% from fat); FAT 7g (sat 2.4g,mono 2.9g,poly 0.7g); IRON 2.6mg; CHOLESTEROL 62mg; CALCIUM 52mg; CARBOHYDRATE 24.6g; SODIUM 684mg; PROTEIN 29.8g; FIBER 4.9g