Low-calorie Chinese recipes for weight watchers

Is your craving for Chinese food messing with your weight loss goals? With ingredients like excessive sugar, salt, cornflour etc, your oriental taste buds can raise the numbers on that weight loss scale.

But instead of quitting your favourite food, you can still enjoy it by opting for low-calorie, easy, quick and healthy recipes prepared at home. Check these out.

Ingredients

1 cup rice

1 1/2 tsp oil

3/4 cup (finely chopped) French beans

3/4 cup (finely chopped) carrots

1/4 cup (finely chopped) capsicum

2 sticks (finely chopped) celery

2 (finely chopped) spring onion greens

3 cups water

1/2 tsp soya sauce

Salt to taste

Preparation instructions

Boil 1 cup rice in two cups of water. Heat 1 1/2 tsp oil in a non-stick pan. Add 3/4 cup finely chopped French beans, 3/4 cup finely chopped carrots, 1/4 cup finely chopped capsicum, and 2 sticks finely chopped celery. Sprinkle two tablespoons of water and cook for 4 to 5 minutes.

Add the rice, 1/2 tsp soya sauce, 2 finely chopped spring onion greens and salt. Mix well and saute for two minutes. Serve hot.

Ingredients

5 gms carrot

5 gms cabbage

5 gms black mushrooms

5 gms button mushrooms

5 gms bean sprouts

5 gms fresh beans

100 gms chicken

2 cups stock

1/2 tsp white pepper

1 tbsp soy sauce

1 tbsp coriander

1 tsp chili oil

1/2 tbsp vinegar

1 egg (optional)

Preparation instructions

Cut these veggies in julienne style – 5 gms carrot, 5 gms cabbage, 5 gms black mushrooms, 5 gms button mushrooms, 5 gms bean sprouts, 5 gms fresh beans. Also cut 100 gms chicken in julienne style. Take a wok and add 2 cups stock and all vegetables along with chicken and cook. Add 1/2 tsp white pepper, 1 tbsp soy sauce, 1 tbsp coriander, 1 tsp chili oil and 1/2 tbsp vinegar. You can also finish off by adding an egg.

Ingredients

⅓ cup gluten-free soy sauce

3 tbsp water

2 tbsp Chinese rice wine

2 tbsp vegetable oil

1 tbsp grated fresh ginger

1 pound broccoli

7 ounces mushrooms

1 red bell pepper

3 cloves garlic

1 tsp sesame oil

¼ tsp red pepper flakes

¼ tsp dry mustard

Preparation instructions

Chop ginger and garlic. Now, whisk together soy sauce, water, sesame oil, red pepper flakes and dry mustard in a bowl. Set it aside. In a skillet, bring 1 inch of water to a boil. Add the broccoli and cook for 2-3 minutes.

Strain the broccoli and then run it under cold water. Set aside and allow it to fully drain. Now, heat 2 tablespoons of vegetable oil in the skillet. Add mushrooms and red peppers and cook for 5-6 minutes.

Add the garlic and ginger and cook, stirring constantly. Put the broccoli in the pan and cook until warmed through. Add the sauce. Toss and cook until the sauce is slightly thickened. Transfer to a serving dish and enjoy!

Ingredients

1 pack whole-wheat spaghetti

½ cup reduced-sodium soy sauce

2 tbsp sesame oil

2 tbsp canola oil

2 tbsp lime juice

1 ½ tsp crushed red pepper

1 medium bell pepper

½ cup sesame seeds

Preparation instructions

Bring a large pot of water to a boil. Cook whole-wheat spaghetti until just tender, according to package directions. Drain and rinse under cold water.

Meanwhile, whisk ½ cup reduced-sodium soy sauce, 2 tablespoons sesame oil, 2 tablespoons canola oil, 2 tablespoons lime juice, 1 ½ teaspoons crushed red pepper. Add noodles and 1 medium thinly sliced bell pepper. Toss to coat. Mix in ½ cup toasted sesame seeds and serve hot.

Ingredients

2 large cucumbers

1 tbsp finely chopped garlic

1 tbsp light soy sauce

2 tbsp Chinese black or regular rice wine vinegar

2 tbsp chilli oil

1 tsp salt

Preparation instructions

Take 2 large cucumbers and a rolling pin. Smack the cucumbers so that they split, then chop them into small pieces. Put these in a bowl with 1 tbsp finely chopped garlic, 1 tbsp light soy sauce, 2 tbsp Chinese black or regular rice wine vinegar, 2 tbsp chilli oil and 1 tsp salt. Toss together and serve.

Weight loss: 5 delicious green tea recipes for fat burn