This Week's Recipes

Sesame Bok Choy With Yellow Peppers and Onions

Yield: 6 servings.
2 tablespoons peanut oil 6 heads baby bok choy, each cut in 2-inch pieces 2 yellow bell peppers, cored, cut in strips 1 red onion, sliced 1/4 cup soy sauce or tamari 1 teaspoon toasted sesame oil Freshly ground pepper to taste 1/4 cup freshly chopped basil
1. Heat peanut oil in wok on high. Add bok choy; stir-fry 2 minutes. Add bell peppers and onion; stir-fry 2 minutes.

2. Add soy sauce, sesame oil and pepper; cook, tossing to coat vegetables. Transfer to platter; garnish with basil.
Nutrition information per serving
Calories…181Fat…7 g (1 sat.)Carbohydrate…23 g
Fiber…10 gSodium…1,218 mgProtein…14 g

Ginger Chicken

Yield: 6 servings.
1/2 cup each: chicken broth, water 2 tablespoons each: dark soy sauce, sugar and vegetable oil 1 1/2 cups thinly sliced, peeled ginger root, about 6 ounces 4 boneless skin-on chicken breast halves Coarse salt to taste
1. In a saucepan, heat broth, water, soy sauce and sugar to boil on high heat. Reduce heat to medium; cook, stirring, until sugar completely dissolves, 5 minutes.

2. Heat wok on high until bead of water evaporates in 1-2 seconds. Add oil; swirl oil around pan. Add ginger; stir-fry until lightly browned, 1 minute.

3. Reduce heat to medium; push ginger to sides of wok. Add chicken, skin side down; cook without stirring until browned, 3 minutes. Turn chicken; cook until browned, 3 more minutes. Pour off excess fat; redistribute ginger around chicken. Sprinkle with salt.

4. Quickly add broth mixture; cover. Cook 3 minutes. Turn chicken; reduce heat to simmer. Cook until chicken is cooked and juices run clear when thickest part is pierced with knife, 3-4 minutes. Remove cover; heat to boil over medium-high heat. Cook 1 minute to thicken sauce.

Recipe note: Adapted from a recipe in Breath of a Wok: Unlocking the Spirit of Chinese Wok Cooking Through Recipes and Lore by Grace Young (Simon & Schuster ,$35).
Nutrition information per serving
Fiber…1 g
Carbohydrate…10 g
Fat…7 g (2 sat.)
Sodium…644 mg
Protein…21 g

Spicy Marinated Shrimp

Yield: 4 servings.
1 tablespoon olive oil 2 cloves garlic, crushed 1/2 teaspoon hot red pepper flakes 1-inch piece ginger, peeled, grated 1/4 teaspoon each: salt and pepper 1 pound raw jumbo shrimp, peeled, deveined 2 tablespoons chopped basil Lime wedges
1. Mix oil, garlic, red pepper flakes, ginger, salt and pepper on large platter; stir to blend. Add shrimp, tossing to coat. Cover; let stand 15 minutes or refrigerate 2 hours.

2. Heat wok on medium-high heat. Add shrimp a few at a time. Cook, stirring, 4 minutes. Repeat with remaining shrimp, adding oil if necessary; transfer to platter. Sprinkle with basil; serve with lime wedges.

Recipe note: Adapted from Fresh & Fast: Inspired Cooking for Every Season and Every Day by Marie Simmons (Houghton Mifflin, $18).
Nutrition information per serving
Calories…119Fat…4 g (1 sat.)Carbohydrate…1 g
Cholesterol…168 mgSodium…339 mgProtein…18 g

White Chocolate Bread Pudding With Berries

Yield: 6 servings.
2 1/2 cups milk 4 ounces white chocolate, cut into small pieces 7 medium croissants, torn into pieces 4 eggs 3/4 cup sugar 1 teaspoon vanilla 2 tablespoon unsalted butter, melted 3/4 teaspoon ground cinnamon Fresh raspberries and whipped cream to taste
1. Heat milk in pan on medium until very hot, 4 minutes. Add chocolate; stir until melted and smooth, 1 minute. Let cool. Put croissant pieces in 2-quart oven-safe casserole or souffle dish; stir in chocolate mixture. Let rest 10 minutes.

2. Whisk eggs and sugar until light, 1 minute. Mix in vanilla, butter and cinnamon. Stir mixture into croissant mixture. Cover casserole dish; set aside.

3. Fill wok half-full of water; heat to boil on high. Reduce to medium. Fit steamer rack inside wok or invert custard cup in wok. Put casserole dish on rack; cover. Steam until knife inserted in center comes out clean, 1 1/2 hours, checking water level and add boiling water as needed. Remove dish from wok; let pudding cool to warm or room temperature, 15 minutes. Spoon into bowls; top with whipped cream and berries.

Recipe note: Adapted from Wok Every Day by Barbara Grunes and Virginia Van Vynckt.
Nutrition information per serving
Calories…609Fat…30 g (16 sat.)Carbohydrate…72 g
Fiber…2 gSodium…613 mgProtein…14 g

Turkey and Vegetable Skewers With Curry Sauce

Yield: 8 servings.
2 pounds boneless, skinless turkey breast cut in 1 1/4 -inch pieces 2 each: red, green and yellow bell peppers cut in 1 1/4 -inch pieces 16 cherry tomatoes 8 bay leaves 2 tablespoons olive oilSalt and coarsely ground pepper Sauce: 1 cup chopped walnuts 2 cups low-fat plain yogurt Juice and zest of 2 limes 2 tablespoons curry powder 1/4 teaspoon salt
1. Divide turkey, peppers, tomatoes and bay leaves among 8 metal skewers. Brush with oil. Season with salt and pepper. Grill, turning often, 12-15 minutes or until turkey is no longer pink (170F).

2. Mix nuts, yogurt, lime juice and zest, curry powder and salt.
Nutrition information per serving
Calories…323Fat…15 g (1.9 sat.)Carbohydrate…15 g
Fiber…4 gSodium…183 mgProtein…34 g

Confetti Quinoa Salad

Yield: about 6 1/2 cups.
1 cup quinoa 2 cups water 3 tablespoons walnut oil 3 tablespoons fresh lemon juice 1 teaspoon dried oregano 1/2 teaspoon cumin 1/4 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 cup cooked corn kernels1 medium peeled, seeded and thinly sliced cucumber 1 pint halved grape tomatoes 1/2 cup chopped toasted walnuts 1/2 cup reduced-fat crumbled feta cheese 1/3 cup coarsely chopped kalamata olives 1/4 cup chopped fresh parsley
1. Rinse quinoa under cold water 2 minutes or according to directions. Combine quinoa and water in 2-quart pan. Bring to boil. Cover; reduce heat to low. Simmer 20 minutes. Remove from heat; let stand 5 minutes. Fluff with fork.

2. Whisk oil, lemon juice, oregano, cumin, salt and pepper. Fold in corn, cucumber, tomatoes, nuts, feta, olives, parsley and quinoa.
Nutrition information per serving
Calories…303Fat…18 g (2.5 sat.)Carbohydrate…30 g
Fiber…4 gSodium…396 mgProtein…9 g

Rosemary Chicken With Cannellini Beans

Yield: 4 servings.
1/2 cup Italian dressing 4 boneless, skinless chicken breasts (1 1/4 pounds) 1/3 cup water 1 cup each: sliced carrots and celery 1/4 cup chopped drained sun-dried tomatoes in oil 1 tablespoon chopped fresh rosemary or 1 teaspoon dried 19-ounce can rinsed cannellini beans
1. In skillet, heat dressing on medium-high. Flatten chicken to even thickness. Cook chicken in dressing 2-3 minutes per side or until lightly browned.

2. Reduce heat to medium-low. Add water, carrots, celery, tomatoes and rosemary to skillet. Cover; simmer 10 minutes. Stir in beans; cook 3 minutes.
Nutrition information per serving
Calories…377Fat…12 g (2 sat.)Carbohydrate…27 g
Fiber…7 gSodium…895 mgProtein…39 g