Stir Fried Asparagus And Sesame Seeds Weight Watchers Food

STIR-FRIED ASPARAGUS AND SESAME SEEDS (WEIGHT WATCHERS)

Steps:

• In a small bowl, blend the chicken broth and soy sauce with the corn starch.
• In a large non-stick skillet over medium-high heat, warm the oil until hot but not smoking.
• Add the scallions, ginger, and garlic, and stir-fry until fragrant or about 30 seconds.
• Add the asparagus and stir-fry until the asparagus turns bright green, about 1 minute.
• Add the broth mixture and bring to a boil. Cook, stirring, until the sauce has thickened.
• Cover and steam over medium-high heat until the asparagus is crisp-tender, 2 to 3 minutes.
• Meanwhile, in a small skillet, stir the sesame seeds over medium heat until toasted (I put mine in the microwave for a minute instead). This will take 2 to 4 minutes on the stove.
• Add the sesame oil to the asparagus and stir-fry for 30 seconds.
• Sprinkle the asparagus with the sesame seeds and serve.

SPICY CAULIFLOWER STIR-FRY

Steps:

• Break up the cauliflower into large florets, then use your hands to break into very small florets.
• Heat a large, heavy skillet over medium-high to high heat. Add the oil, then the cauliflower and garlic. Stir the cauliflower around in the pan, allowing it to get very brown in some parts. Cook for 3 minutes, then turn the heat to low.
• Add the soy sauce, lime juice and most of the green onions, reserving the rest for serving. Stir and allow to cook for 1 minute, then add the sriracha and stir until incorporated. Add a little more sriracha if you want a deeper color and flavor.
• Serve hot in a bowl. Sprinkle the remaining green onions on top and serve with lime wedges.

CHICKEN "STIR-FRY" CHEAT SHEET

Steps:

• In a medium bowl, combine the soy sauce, sesame oil, sesame seeds and ginger. Add the chicken and season with pepper. Marinate, refrigerated, for 45 minutes.
• Meanwhile, preheat the oven to 425 degrees F. Once hot, put a baking sheet lined with foil in the oven for 20 minutes to heat up.
• Toss the marinated chicken with the onion, carrots, bell pepper and broccoli, then drain any excess liquid. Put the chicken and vegetables flat on the hot baking sheet and season with salt and pepper. Put the baking sheet back in the oven and roast, stirring halfway through to promote even browning, until the chicken is fully cooked, 12 to 14 minutes.
• Transfer the chicken and vegetables to a platter and top with the scallions.

GINGER BEEF

Steps:

• In a medium bowl, whisk together the marinade ingredients and add beef strips.
• Toss to coat well.
• Allow to marinade 30 minutes or overnight.
• In frying pan or electric wok, heat 2 tsp oil over medium heat.
• Stir fry beef mixture in oil 2-3 minutes or until browned.
• Remove from pan, and set aside.
• In pan add remaining 3 tsps of oil, and stir fry vegetables, garlic and ginger for 1 minute.
• Add beef back to pan and stir fry 2 minutes.
• Mix cornstarch and water together and add to frying pan.
• Cook, stirring constantly, until sauce is thickened.
• Serve with rice or oriental noodles.

STIR-FRIED SESAME ASPARAGUS

Steps:

• Bring a pot of lightly salted water to a boil. Lightly cook the asparagus into the boiling water for 2 to 3 minutes. Drain and immediately plunge the asparagus into a bowl of ice water until the asparagus is cool; drain and pat dry.
• Toast the sesame seeds in a dry skillet over medium heat until lightly browned, 3 to 5 minutes; transfer to a dish and set aside to cool.
• Heat the peanut oil in a skillet over medium-high heat. Add the ginger and asparagus to the skillet, season with salt and cook until the ginger is fragrant, about 5 minutes. Remove from heat; toss with the sesame oil and sesame seeds to serve.

VEGGIE TOFU STIR-FRY WITH SESAME SEEDS OVER BROWN RICE

Steps:

• Place tofu in a colander and drain 10 minutes.
• Pat dry with paper towels.
• Place soy sauce in a shallow dish, add tofu, cover, refrigerate, and marinate 15 minutes, or up to 1 hour, turning once.
• In medium covered saucepan, bring 2 cups vegetable broth or water to a boil.
• Slowly stir in rice, cover, and reduce heat to low.
• Simmer 40 minutes, or until all the water is absorbed.
• Meanwhile, heat the oil in a wok, large skillet, or heavy saucepan over medium-high flame.
• Add garlic and onion and sauté until onions are wilted, 1-2 minutes .
• Add broccoli and red peppers, the remaining 1 1/4 cup broth or water, and cook, stirring frequently, 5 minutes.
• Add mushrooms, water chestnuts, basil, oregano, and black pepper and continue to cook 2 more minutes, or until mushrooms are soft.
• Addsesame seeds and the marinated tofu with soy sauce, and cook, stirring gently, until tofu is heated through, about 5 minutes.
• Serve over the cooked rice.

STIR-FRIED SESAME ASPARAGUS

Steps:

• 1. Bring a pot of lightly salted water to a boil. Lightly cook asparagus in the boiling water for 2-3 minutes. Drain, and immediately plunge asparagus into a bowl of ice water, until asparagus is cool, drain, and pat dry.
• 2. Toast sesame seeds, in a dry skillet, over medium heat, until lightly browned, 3-5 minutes; transfer to a dish, and set aside to cool.
• 3. Heat peanut oil, in a skillet over medium-high heat. Add the ginger and asparagus to the skillet. Season with salt, and cook, until ginger is fragrant, about 5 minutes. Remove from heat; toss with sesame oil and sesame seeds to serve. Makes 6 servings.

THE BEST EASY BEEF AND BROCCOLI STIR-FRY

Steps:

• In a bowl, combine 2 tablespoons cornstarch, 2 tablespoons water and garlic powder until smooth.
• Add beef and toss.
• In a large skillet or wok over medium-high heat, stir-fry beef in 1 tablespoon oil until beef reaches desired doneness; remove and keep warm.
• Stir-fry onion in remaining oil for 4-5 minutes until softened. Add the broccoli and cook for 3 minutes until the broccoli is tender but still crisp. Return beef to pan.
• Combine soy sauce, brown sugar, ginger and remaining 1 tablespoon cornstarch and 1/2 cup water until smooth; add to the pan.
• Cook and stir for 2 minutes.
• Serve over rice and garnish with toasted sesame seeds (optional).

GREEN BEAN STIR-FRY

Steps:

• In a small bowl, combine the soy sauce, garlic, sesame seeds, brown sugar and peanut butter; set aside. , In a large skillet, stir-fry green beans in oil until crisp-tender. Remove from the heat. Add the soy sauce mixture; stir to coat.

CHICKEN AND SNOW PEA STIR-FRY

Steps:

• Roll chicken in five-spice powder, coat a pan with cooking spray and cook chicken until browned, Remove from pan. Recoat the pan and add ginger, sesame seeds and shallots.
• Stir-fry for 2-3 minutes, add the combined soy, honey and hoisin sauces, then add the snow peas cook until peas are bright green and tender-crisp.
• Return the chicken to the pan and cook until heated through.
• Serve with noodles or rice.

STIR-FRIED SESAME ASPARAGUS

Steps:

• Bring a pot of lightly salted water to a boil. Lightly cook the asparagus into the boiling water for 2 to 3 minutes. Drain and immediately plunge the asparagus into a bowl of ice water until the asparagus is cool; drain and pat dry.
• Toast the sesame seeds in a dry skillet over medium heat until lightly browned, 3 to 5 minutes; transfer to a dish and set aside to cool.
• Heat the peanut oil in a skillet over medium-high heat. Add the ginger and asparagus to the skillet, season with salt and cook until the ginger is fragrant, about 5 minutes. Remove from heat; toss with the sesame oil and sesame seeds to serve.

CHICKEN AND ASPARAGUS LEMON STIR FRY RECIPE - (4.4/5)

Steps:

• Lightly season the chicken with salt. In a small bowl, combine chicken broth and soy sauce. In a second small bowl combine the cornstarch and water and mix well to combine. Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp, about 3 to 4 minutes. Add the garlic and ginger and cook until golden, about 1 minute. Set aside. Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side. Remove and set aside and repeat with the remaining oil and chicken. Set aside. Add the soy sauce mixture; bring to a boil and cook about 1-1/2 minutes. Add lemon juice and cornstarch mixture and stir well, when it simmers return the chicken and asparagus to the wok and mix well, remove from heat and serve.