Chinese New Year: Healthful Chinese Dishes to Make at Home

Marinade, Meat and Vegetables:
2 tablespoons dry sherry
1 tablespoon reduced-sodium soy sauce
2 teaspoons cornstarch
1 teaspoon sugar
3/4 pound flank steak, frozen 15 minutes, halved lengthwise, and sliced thinly across the grain
1 tablespoon canola oil, divided
1/4 cup thinly sliced green onions
1 tablespoon minced garlic
1 tablespoon minced ginger
1/2 teaspoon red pepper flakes
6 cups broccoli florets
¼ cup lower-sodium chicken stock, divided

Sauce:
2 tablespoons oyster sauce
2 tablespoons reduced-sodium soy sauce
2 tablespoons dry sherry
2 teaspoons sugar
1 teaspoon cornstarch
1 teaspoon sesame oil

1. To prepare marinade, combine sherry, soy sauce, cornstarch and sugar in a medium bowl. Add sliced beef; toss gently. Refrigerate 15 to 30 minutes.
2. Heat a 12-inch skillet over high heat until very hot. Add 1 teaspoon canola oil; swirl quickly to coat pan. Add half the beef. Cook, without stirring, 1 minute. Remove beef from pan (it will still be pink in places). Repeat with 1 teaspoon oil and remaining beef. Cover beef loosely.
3. Add remaining 1 teaspoon oil to pan. Add green onions, garlic, ginger and red pepper; sauté until just fragrant, about 45 seconds. Add broccoli and 1⁄4 cup broth. Cover and steam 5 to 6 minutes.
4. To prepare sauce, combine all ingredients in a small jar; shake well.
5. When broccoli is crisp-tender, add beef and sauce. Toss gently, cooking until sauce thickens slightly. Serves 4.

Per serving: 280 calories, 11g fat, 30mg chol., 24g prot., 18g carbs., 3g fiber, 1050mg sodium.

Marinade and chicken:
1 tablespoon reduced-sodium soy sauce
1 tablespoon dry sherry
2 teaspoons cornstarch
½ teaspoon toasted sesame oil
1 egg white, lightly beaten
1 1/4 pounds boneless chicken breasts, cut into 1-inch pieces

Aromatics:
¼ cup minced green onions
1 tablespoon minced garlic
1 tablespoon minced peeled fresh ginger
1 teaspoon chili garlic sauce

Sauce:
¼ cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
1 tablespoon dry sherry
1 tablespoon balsamic vinegar
½ teaspoon toasted sesame oil
2 teaspoons sugar
1 teaspoon cornstarch

1 tablespoon canola oil, divided
½ cup roasted, unsalted cashews
1 cup diced red bell pepper

1. To prepare marinade, whisk all ingredients (except chicken) together in a medium bowl. Add chicken, and refrigerate 30 minutes.
2. To prepare aromatics, combine green onions, garlic, ginger and chile sauce in a small dish.
3. To prepare sauce, combine sauce ingredients in a small jar.
4. Heat a 12-inch skillet over high heat until searing hot. Add 1 teaspoon oil, then half the chicken. Cook, without stirring, 2 minutes. Turn and cook another 2 minutes. Remove from pan before thoroughly cooked. Repeat with another teaspoon of oil and remaining chicken.
5. Warm cashews in a small skillet over low heat.
6. Add remaining 1 teaspoon oil to original pan. Add green onion mixture; stir-fry 30 seconds. Add bell pepper. Sauté until just crisp-tender, 2 to 3 minutes.
7. Return chicken to pan; toss. Shake sauce and add to pan. Cook until sauce thickens slightly. Add cashews to chicken; toss gently. Serves 4.


Recipe by Laraine Perri, "Chinese Fake-Out," January 2009.

Per serving: 330 calories, 15g fat, 65mg chol., 31g prot., 16g carbs., 2g fiber, 640mg sodium.

2 tablespoons oyster sauce
1 tablespoon reduced-sodium soy sauce
½ teaspoon sugar
2 teaspoons toasted sesame oil, divided
2 eggs, lightly beaten with 2 teaspoons water
¾ pound medium shrimp, peeled and deveined, tails removed
2 tablespoons canola oil
¾ cup minced onion
1 tablespoon minced peeled fresh ginger
½ teaspoon minced garlic
½ cup minced green onions, divided
2 cups cooked brown basmati rice, cooled
1 cup bean sprouts
3/4 cup snow peas

1. Combine oyster sauce, soy sauce and sugar in a small bowl.
2. Heat a heavy 12-inch skillet over medium-high heat. Add 1 teaspoon sesame oil and eggs. Cook until eggs are softly scrambled. Remove from pan.
3. Add remaining sesame oil to pan. Add shrimp; stir-fry until just cooked, about 2 minutes. Remove from pan. Wipe pan clean.
4. Add canola oil to pan. Add onion; stir-fry 2 minutes. Add ginger, garlic and half the green onions; stir-fry 30 seconds. Add rice; cook, without stirring, 1 minute to crisp, then stir-fry 2 to 3 minutes. Add bean sprouts, peas, egg, shrimp, remaining green onions and sauce. Toss gently until thoroughly heated. Serves 4.


Recipe by Laraine Perri, a food writer in New York City, "Chinese Fake Out," Jan. 2009.

Per serving: 360 calories, 14g fat, 250mg chol., 26g prot., 34g carbs., 3g fiber, 590mg sodium.