Healthy Chinese Recipes

Diet | Recipes

Posted on February 18, 2015 by Jenny Cromack

Chinese New Year starts on 19th February so the personal training team at motive8 North thought we would celebrate with some healthy Chinese recipes for you to sink your teeth into!

Baked Egg Foo Yong

Makes 6 Servings

This twist on Egg Foo Yong is baked in the oven in individual muffin trays, making them ideal snacks or lunch box items. Tuck in!

Ingredients:

  • 10 large eggs, beaten
  • 2 cups bean sprouts
  • 2 cups frozen peas, thawed
  • 1 small onion sliced
  • 1 cup shredded carrot

Method:

  1. Preheat oven to 350°F. Coat 12 nonstick muffin cups with cooking spray.
  2. Whisk the eggs, use a large bowl. Stir in peas, bean sprouts, onion and carrots. Divide among the muffin cups.
  3. Bake for around 30 minutes until the egg is cooked.

Prawn & Mushroom Stir Fry

Makes 2 servings

Enjoy this prawn and mushroom stir fry – a great post workout meal. If you are adding any rice use steamed brown or wholegrain rice.

Ingredients:

  • 1/4 cup rice wine or dry sherry
  • 2 tablespoons oyster sauce
  • 1 teaspoon hot sauce
  • 1/2 teaspoon cornstarch
  • 3 teaspoons canola oil, divided
  • 8 oz raw prawns
  • 2 tablespoons minced garlic
  • 1 tablespoon minced fresh ginger
  • 4 oz mushrooms, sliced
  • 1 cup halved cherry tomatoes
  • 1 cup edamame beans
  • 1 cup brocolli cut into small pieces
  • 1/2 teaspoon toasted sesame oil

Method:

  1. Combine rice wine or sherry,  oyster sauce, hot sauce and cornstarch in a small bowl.
  2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add prawns in a single layer and cook, turning once, until pink and curled, 1 to 2 minutes per side. Transfer to a plate.
  3. Add the remaining 1 teaspoon oil, garlic and ginger to the pan; cook, stirring constantly, until fragrant but not browned, 15 to 30 seconds. Add brocolli and cook until soft but still crunchy. Add  in the mushrooms, tomatoes and edamame beans and cook, stirring constantly for about 1 minute. Continue to cook, stirring once or twice, until the vegetables are beginning to soften, about 1 minute more. Add the oyster sauce mixture and stir to coat then cover and cook until the sauce is thickened. Add the prawns and cook until the vegetables are cooked (approx 30 seconds to 1 minute more). Remove from the heat and stir in sesame oil.

Healthy Fried Rice

Serves 2

Here is a healthy Chinese recipe for fried rice, made with brown rice instead of white rice and packed full of veggies! Serve with chicken or turkey for extra protein.

Ingredients:

  • 1 cup instant brown rice
  • 1 cup vegetable stock
  • 2 medium eggs, lightly beaten
  • 2 teaspoons canola oil
  • 6 oz asparagus spears, trimmed and cut into 1-inch pieces
  • 1 medium yellow pepper, sliced thinly.
  • 1 small onion thinly sliced
  • 1 clove garlic, minced
  • 1 teaspoon toasted sesame oil
  • 1 tablespoon minced fresh ginger
  • 4 teaspoons reduced-sodium soy sauce
  • 2 tablespoons rice vinegar

Method:

  1. Combine the veg stock and rice in a small saucepan. Bring to a boil over high heat. Cover, reduce heat and simmer until the liquid is absorbed. Spread the rice out on a large plate and let stand for 5 minutes.
  2. While the rice is cooling, coat a large nonstick wok with oil and place over medium heat. Pour in eggs and cook, stirring gently, until just set, this will take around 1 minute. Place to one side.
  3. Heat canola oil in the pan over medium-high; add asparagus and cook until crunchy. Add the onion, pepper, garlic and ginger and cook until the vegetables are just tender. Add the cooked rice, soy sauce and vinegar to the pan; cook until the liquid is absorbed. Fold in the cooked eggs. Remove from the heat and stir in sesame oil. Enjoy!

We hope you enjoy these healthy chinese recipes!