Ramen Noodle Stir-fry
This mildly flavored stir-fry combines tender chicken strips with vegetables and popular ramen noodles. It’s a quick-to-fix meal for two.
—Dawn Boothe, Lynn Haven, FL
Takes: 15 min. • Makes: 2 servings
1 pkg. (3 oz.) ramen noodles
11/2 cups hot water
8 oz. boneless skinless chicken breasts, cut into 2-in. strips 2 tsp. canola oil, divided
1 large green pepper, cubed
2/3 cup chopped onion
1 garlic clove, minced
1/2 cup reduced-sodium chicken broth 2 tsp. reduced-sodium soy sauce 1 tsp. salt-free seasoning blend 1 small tomato, cut into wedges
In a bowl, place the noodles in hot water for 2 minutes; drain and set aside. Discard seasoning package or save for another use. In a large nonstick skillet, stir-fry chicken in 1 tsp. oil until no longer pink. Remove and keep warm. Stir-fry green pepper, onion and garlic in the remaining 1 tsp. oil until crisp-tender. Add the chicken, broth, soy sauce, seasoning blend and noodles; toss gently. Add tomato; heat through.
2 CUPS 419 cal., 14g fat (5g sat. fat), 66mg chol., 590mg sod., 39g carb. (0 sugars, 3g fiber), 33g pro.
DIABETIC EXCHANGES 3 lean meat, 3 vegetable, 11/2 starch, 1 fat.
Takes: 30 min. • Makes: 4 servings
2 Tbsp. olive oil or coconut oil, divided 1 lb. uncooked shrimp
(26-30 per lb.), peeled and deveined 2 cups frozen riced cauliflower 1 pkg. (12 oz.) broccoli coleslaw mix 1 large sweet red pepper, chopped 1 medium onion, chopped 1 Tbsp. adobo seasoning 1/4 tsp. pepper 1/4 to 1/2 tsp. crushed red pepper flakes 1/8 tsp. sea salt 1 cup cubed fresh pineapple or unsweetened pineapple chunks, drained
1 cup chopped peeled mango 1/4 cup minced fresh cilantro
1. In a large skillet, heat 1 Tbsp. oil over medium-high heat. Add shrimp; cook and stir until shrimp turn pink, 3-4 minutes. Remove and keep warm.
2. In the same skillet, heat remaining 1 Tbsp. oil. Add the cauliflower rice, broccoli slaw, red pepper, onion, adobo, pepper, crushed pepper flakes and salt. Cook, covered, over medium heat until vegetables are crisp-tender, 8-10 minutes. Add the pineapple, mango, cilantro and shrimp; heat through. Serve with additional cilantro if desired.
21/4 CUPS 267 cal., 9g fat (1g sat. fat), 138mg chol., 1240mg sod., 26g carb. (16g sugars, 6g fiber), 23g pro.