Tuesday, April 20, 2010

Broccoli Beef or Chicken

Here in good old Rexburg there is no good Asian food. And We find ourselves seriously craving it. So I am always on the hunt for our favorite Asian food recipes. For this one I didn't have to go far. I got This from my Sister Laura you got it from her sister in law Pakiene who is from .... ummm I cant remember, Laura or Shannon help me out? But she has some seriously good recipes!! This one is easy and super yummy!

1 package of stir fry beef strips or 2 chicken breast cut into small pieces
2 stalks of broccoli cut into small pieces
2 T. oil ( I usually use sesame oil for a little extra flavor)
1/2 c oyster sauce (I was afraid to try this but now its one of my favorites and I use it in lots of Asian recipes!)
1 clove of garlic finely chopped( i usually add at least 2, we like our garlic!)
1/2 c. water

using a frying pan/ skillet on med- high heat, pour in oil. Add garlic and saute for a minute then add meat. Cook for 2 min. Add broccoli in and stir. let it cook for 3-4 minutes. then add oyster sauce and water, stir and let cook for 2 more minutes.
serve with rice! enjoy!!!

I usually double this for our family (or at least double the meat and sauce, we have some broccoli haters in our house :-(

10 comments:

Cori said...

So I just checked on weight watchers and it looks like this recipe with 4 serving and using chicken and vegetable oil is 5 points a serving!! I was worried that oyster sauce would be crazy bad. But 2 tsp of it is free!!

Heather and Todd said...

Cori - Are you doing WW now, or did you just do that for me?? :) I'm excited to try this, though I'll admit I'm a little nervous that the sauce is just oyster sauce. We've used it before combined with soy or teriyaki, but never on its own. I agree with you though...I'm always on the lookout for good asian recipes. Usually I just leave stir frys up to Todd though...after his mission in the Philippines, the boy can make a mean stir fry! :)

Cori said...

I havent really joined ww, but everybody I know is doing it, mom, sisters, neighbor, you. And now that Tyler is 3 months its time for me to get my butt in gear. So I have been thinking about joining online. Do you do it online or go to the meetings? As for the oyster sauce it only has oyster extract in it and that is like the 8 on the ingredient list, so it cant be much. It is yummy. My sister use it to marinate chicken and then grill it, I like it better then soy sauce when making fried rice!!

Erin said...

Heather and Cori can you give me a run down on how i can figure out points for meals, I'd love to learn

Heather and Todd said...

I don't do online or the meetings, I just figure the points out myself. I need to get "back on the wagon," though, because I let myself have a free day a couple of weeks ago, and that turned into about 14 "free days"! Woops. Here's a quiz to tell you how many points a day you should be eating:

To find your daily points allowance, give yourself the number of points listed next to the option that fits your situation best:

Your sex:
If you are female- score 2 points
If you are male- score 8
If you are nursing- score 12

Your age:
17 to 26- score 4
27 to 37- score 3
38 to 47- score 2
48 to 58- score 1
Over 58- score 0

Your current weight:
Enter the first 2 digits of your weight in pounds. If you are 175 lbs for example, you would enter "17".

Your height:
under 5'1"- score 0
5'1" to 5'10"- score 1
Over 5'10"- score 2

Your activity level on most days of the week, how do you spend your day?:
sitting down- score 0
occasionally sitting, but mostly standing- score 2
walking most of the time- score 4
doing physically hard work most of the time- score 6

Add up all your scored points- that is your daily points target.

As you celebrate your birthday, increase your daily activity, or as you lose weight, you will need to keep retaking this quiz to most accurately figure your points allowance.

You also earn points for exercising, depending on the time and intensity (one of my friends gave me a "slider" that they get at the meetings that I use to calculate these points), and you are supposed to get 35 additional "flex points" that you can eat whenever you want during the week, but if I eat those, I don't lose any weight, and one week I even gained. So for me, I get 27 points a day, and if I exercise, I let myself have an additional 3 points (usually a piece of fruit and a string cheese or fat-free yogurt, or some crackers with string cheese after my workout).

As far as figuring out how many points is in a certain food, there are online calculators like this one:
http://www.webmilhouse.com/pointcalc.php

and great websites, like this one:
http://www.dwlz.com/restaurants.html

If I'm going to go to a restaurant though, I try to get the information off of the restaurant's menu or website, if possible.

I hope that's helpful!

Erin said...

so how do i go about finding the point total for a meal?

Heather and Todd said...

Erin-
That's the most time consuming part at first. Basically, you take all of your ingredients in your recipe and go online to find out how many calories, fat, and fiber are in each of your ingredients. So if you're doing a casserole in a 9x13, you would total all of your ingredients, and let's say, for example, that all of your ingredients for the whole casserole totaled 2400 calories, 100 grams of fat, and 22 grams of fiber. You then have to decide how many servings are in the whole casserole, so let's say, for our example, that you cut the casserole into 12 servings. So each serving would have 200 calories, 8.3 g. fat, and 1.8 g. of fiber. Then you plug that into the online calculator and you know that each serving is 4 points. As I said, this is irritating at first, but if you write the points down on each of your recipes, you only have to do that step once. So the first few weeks is obnoxious, but if you're like me, you rotate through the same recipes over and over, so by the time you get a few weeks in, you've figured out most of your meals. Hope that helps!

Heather and Todd said...

Erin-

One last thing...let me be clear that I am NOT officially doing WW, so I don't know if that's the "right" way to do it...it's just what has made sense and worked for me. :)

Cori said...

this is how I did it. http://www.weightwatchers.com/plan/mgr/PlanManager.aspx?deepLink=deepLinkToRecipeBuilder
enter each thing in your recipe. .there is a cupboard thing on the right that has tons of ingredients all ready figured out. or you can type it in the food search box. type in the ingredients and then it will tell you how many points. make sure you specify how many servings the recipe makes!

Heather and Todd said...

Cori - I think that only works if you belong to WW online though, right? I can't pull up the link...too bad because I'm sure that is very useful! :)