Weight Watchers Stir Fried Chinese Vegetables Recipes

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WEIGHT WATCHERS STIR FRIED CHINESE VEGETABLES



Weight Watchers Stir Fried Chinese Vegetables image

This homemade version of the Chinese restaurant classic, Buddha's Delight, is a nutrient powerhouse. Serve it over brown rice (3/4 cup cooked brown rice = 3 points) and you'll boost the fiber content. If you're really hungry, have 2 servings (only 1 point per serving) over brown rice = 5 total points and soooooo good! I've had this 3 times this week! Mix things up, if you like a little heat, sprinkle some red pepper flakes in the sauce before cooking; add chopped onion if you like, etc. I omitted the ginger, only because of personal preference.

Provided by xpnsve

Categories     Greens

Time 12m

Yield 4 serving(s)

Number Of Ingredients 10

1/4 cup chicken broth
1 tablespoon reduced sodium soy sauce
2 garlic cloves (minced, I use 3-4, but I LOVE garlic!!)
1 1/2 teaspoons fresh ginger (peeled and minced)
2 cups bok choy (chopped)
1 red bell pepper (seeded and cut into 1-inch squares)
1 cup snow peas
1/2 carrot (thinly sliced)
1/4 cup sliced bamboo shoot (canned, drained)
1/4 cup sliced water chestnuts (canned, drained)

Steps:

  • In a small bowl, combine the broth, soy sauce, garlic and ginger.
  • In a large nonstick skillet (wok works well too), heat the oil. Stir fry the bok choy and bell pepper for 3 minutes; add the broth mixture, snow peas and carrot. Reduce heat and cook, stirring frequently, until the vegetables are tender-crisp and sauce thickens, about 3 minutes.
  • Stir in the bamboo shoots and water chestnuts, cook, stirring frequently until heated through, about 1 minute.

Nutrition Facts : Calories 41.5, Fat 0.4, SaturatedFat 0.1, Sodium 211.6, Carbohydrate 7.7, Fiber 2.3, Sugar 3.6, Protein 2.5

CHINESE VEGETABLES



Chinese Vegetables image

Make and share this Chinese Vegetables recipe from Food.com.

Provided by evelync

Categories     Cauliflower

Time 15m

Yield 6 serving(s)

Number Of Ingredients 5

1 lb broccoli (Any combination you prefer) or 1 lb onion (Any combination you prefer)
3 tablespoons vegetable oil
1 tablespoon soy sauce
1/2 teaspoon sugar
1/4 cup chicken stock

Steps:

  • Slice and mix vegetable combo.Stirfry vegetables for 2 minutes in oil.
  • Add soy sauce,sugar and fry 1 minute.
  • Add chicken broth,cover and steam for 8 minutes.

Nutrition Facts : Calories 90.3, Fat 7.1, SaturatedFat 0.9, Cholesterol 0.3, Sodium 186.4, Carbohydrate 6.1, Fiber 2.1, Sugar 3, Protein 1.9

STIR-FRIED CHINESE VEGETABLES



Stir-fried Chinese Vegetables image

Chinese food is a favorite of mine. This is a lighter version using reduced sodium soy sauce, so is better for you (or at least for my Blood Pressure.)

Provided by Trisha W

Categories     Vegetable

Time 20m

Yield 4 serving(s)

Number Of Ingredients 11

1/4 cup chicken broth
1 tablespoon reduced sodium soy sauce
2 cloves garlic, minced
1 1/2 teaspoons grated fresh gingerroot
2 teaspoons vegetable oil
2 cups chopped bok choy
1 red bell pepper, cut into 1 " squares
1 cup snow peas, ends and strings removed
1/2 cup thinnly sliced carrot, diagonally cut
1/4 cup canned sliced bamboo shoot, drained
1/4 cup canned sliced water chestnuts, drained

Steps:

  • Combine the first 4 ingredients in a small bowl and set aside.
  • Heat the oil in a large non-stick skillet, then add the cabbage and bell pepper stir frying 3 minutes.
  • Next stir in the broth mixture, snow peas and carrots, reducing the heat, and cook another 3 minutes, stirring often, until the vegetables are tender crisp and sauce is thickened.
  • Add the last two items, cooking about 1 more minute, stirring frequently, until heated through.

Nutrition Facts : Calories 62.6, Fat 2.6, SaturatedFat 0.4, Sodium 232.9, Carbohydrate 8.4, Fiber 2.5, Sugar 3.9, Protein 2.6

CHINESE VEGETABLES



Chinese Vegetables image

Make and share this Chinese Vegetables recipe from Food.com.

Provided by Chill

Categories     Onions

Time 25m

Yield 4-6 serving(s)

Number Of Ingredients 10

1 large yellow onion, cut into wedges and separated
4 ounces fresh snow peas
2 stalks celery, diagonally cut into 1/2-inch pieces
1/2 bunch green onion, cut into 1-inch pieces
4 ounces shredded carrots
1 bunch fresh broccoli, trimmed and cut into florets
3/4 cup warm water
1 tablespoon instant chicken bouillon granules
2 tablespoons canola oil
1 tablespoon minced fresh ginger

Steps:

  • Combine water and bouillon granules and set aside.
  • Heat oil in wok or large skillet over high heat and add onions, broccoli, celery, ginger and carrots stir fry 2-3 minutes. Add snow peas and stir fry another minute or so. Add green onions and fry just another minute.
  • Add bouillon mixture, bring to a boil, cover and cook until vegetables are crisp-tender, approximately 2-3 minutes. You can use any vegetables you want with this. Enjoy!

Nutrition Facts : Calories 141.2, Fat 7.7, SaturatedFat 0.7, Cholesterol 0.5, Sodium 934.8, Carbohydrate 16.2, Fiber 5.2, Sugar 5.8, Protein 4.1

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