Recipe of the Week
 20-Minute Stir-Fry Fabulous Food
January 6, 2008

Thoughts From Kaye:


If you've been reading the Recipe of the Week for a while you know I'm a big advocate of flavor, fresh herbs, spices and ingredients. But, like you, I also lead a hectic life and want to eat delicious healthy home-cooked foods without spending hours in the kitchen cooking and cleaning. Today's recipes take one pan, few ingredients and less than 20 minutes to prepare. And they deliver a flavor-bang using ready-made jarred sauces availalble at most supermarkets! Consider each recipe a template for you to personalize with the ingredients you love and have on hand.

The Asian inspired sauces I use are from Lee Kum Kee available at most supermarkets. Just a tablespoon or so takes the ordinary to the ultra-delicious we all crave when following a controlled eating plan. Keep a variety of them on hand to give that same 'ole same 'ole a brand new kick! Have fun!!!

In other news - We have extended the deadline for our next LivingAfterWLS Neighborhood Cookbook and are still accepting recipes to be published in the next great weight loss surgery cookbook BY PATIENTS FOR PATIENTS. Link here to get the details - We need your contribution to make this the best WLS cookbook on the world market!

LivingAfterWLS Holiday Cookbook

And if you don't have it yet, click the link at right to get the first LivingAfterWLS Cookbook "A Collection of Neighborhood Recipes" at the special Newsletter price of $16.00 (SAVE $4).


Learn More: Diet After Weight Loss Surgery

20-Minutes to Delicious
Chili Garlic Shrimp and Vegetables
Minute Steak with Hoisin Sauce
Stir-Fried Chicken with Black Bean Garlic Sauce
Chili Garlic Salmon Fillet
Neighborhood Cookbook Sale
Chili Garlic Shrimp and Vegetables

Serves 4
Start to finish: 20 minutes

1 pound shrimp, large, tail on, shells removed
12 each asparagus spears
6 ounces canned baby corn, drained
1 large red bell pepper, sliced 1/3" thick
2 Tablespoons Lee Kum Kee Chili Garlic Sauce
1 Tablespoon oyster sauce
2 Tablespoons peanut oil
1/4 cup cashews, dry-roasted, coarsely chopped

Prepare vegetables: clean and trim asparagus; drain and measure baby corn; clean and slice red bell pepper. Set aside.

In a small bowl combine chili garlic sauce and oyster sauce. Set aside.

Heat oil in a large skillet or wok on high heat. Add vegetables and cook 1-2 minutes until crisp-tender. Add shrimp and sauce mixture and continue to cook over high heat until shrimp are cooked through.

Divide among 4 serving plates and garnish with chopped roasted cashews.

Serves 4. Per serving: 256 calories, 26 grams protein, 13 grams fat (2 saturated), 9 grams carbohydrate and 5 grams dietary fiber. 213mg sodium. Rich in Vitamins C, A and B.

Serving Ideas: If desired serve with soy noodles (found in the produce section). After removing shrimp and vegetables from skillet or wok add 1 Tablespoon of peanut oil and cook noodles 1-2 minutes until heated through. Additional chili garlic sauce and oyster sauce may be added to noodles as they cook.

Lee Kum Kee CHILI GARLIC SAUCE - 13 oz
by Lee Kum Kee
Our Price: $7.50
Buy Now

Minute Steak with Hoisin Sauce

Serves 4
Start to finish: 15 minutes

1 pound beef sirloin steak
1 Tablespoon chili sauce
1/2 cup Hoisin Sauce
1 Tablespoon peanut oil

Combine the Chili Garlic Sauce and Hoisin Sauce in a pie plate. Slice the steak crosswise in to 1/2" thick strips. Add the steak slices to the sauce and toss to coat completely. Set aside.

In a large skillet or wok heat oil over high heat. Add steak and remaining sauce. Cook 2-4 minutes stirring frequently. Serve immediately.

Serves 4. Per serving: 352 calories, 27 grams protein, 14 grams carbohydrate, 20 grams fat (7 saturated) and 580mg sodium.

Serving Ideas: After removing steak from skillet quickly saute fresh vegetables such as snow peas, brocolli spears, green onions or bell peppers for a tasty and nutritious side dish. If necessary add a bit more chili garlic sauce and hoisin sauce thinned with a bit of water to the vegetable mixture.

The Healthful Gourmet Chinese Cookbook
by Rose Lee by HP Trade
List Price: $16.95
Our Price: $39.99
Buy Now

Stir-Fried Chicken
with Black Bean Garlic Sauce

Serves 4
Start to finish: 20 minutes

2 cups broccoli florets
3 Tablespoons water
1 teaspoon sesame oil
1 teaspoon cornstarch
1 Tablespoon oyster sauce
1 teaspoon sugar
1 pound chicken breast without skin, cut into pieces
2 Tablespoons black bean garlic sauce
2 Tablespoons peanut oil

In a microwave safe boil place broccoli florets and 3 Tablespoons of water. Cook on high 3-4 minutes until crisp tender. Set aside.

In a large bowl mix marinade: sesame oil, cornstarch, oyster sauce and sugar. Blend well. Add chicken and toss to coat. Set aside.

Over high heat in a large skillet or wok cook the black bean garlic sauce and peanut oil. When heated add chicken pieces and marinade and stir fry until cooked. Add broccoli and cooking water and stir well until heated well.

Serves 4. Per serving: 200 calories, 23 grams protein, 10 grams fat (2 saturated), 8 grams carbohydrate, 1 gram dietary fiber. Rich in Vitamin C and Niacin.

Notes: This recipe calls for 1 teaspoon of sugar which will help the chicken to brown nicely. It is a very small amount and sugar substitutes are not recommended.

Serving Ideas: If broccoli does not set well with you substitute snow peas, green onions, carrots or anything fresh and appealing. You may also use dark meat chicken if you prefer or other protein including shellfish, pork, beef or tofu. Use this recipe as a template for your culinary creativity.

More Recipes at the LivingAfterWLS Neighborhood
Chili Garlic Salmon Fillet

Serves 4
Start to finish: 20 minutes

2 Tablespoons Chili Garlic Sauce
5 Tablespoons water
1 Tablespoon oyster sauce
1 1/2 teaspoons sugar
1/2 teaspoon cornstarch
12 ounces salmon fillets
salt and pepper
2 Tablespoons peanut oil
1 medium onion, shredded
1 medium red bell pepper, shredded
6 ounces canned baby corn, drained
4 each chopped green onions, optional

Prepare sauce by whisking together the chili garlic sauce, water, oyster sauce, sugar and cornstarch in a small bowl. Set aside.

Cut salmon fillet into four 3-ounce portions. Salt and pepper to taste. Heat oil in large flat-bottomed skillet. Sear salmon fillets 3-4 minutes per side to desired doneness. Remove to a plate and tent loosely to keep warm.

Add the vegetables to the hot skillet and stir fry. Add sauce and cook to thicken. (Add water if necessary to achieve desired consistency.) Remove skillet from heat.

Place one salmon fillet on each of four plates. Top each with 1/4 of the vegetable mixture.

Notes: For a shortcut substitute pre-packaged stir-fry vegetables for the onion, bell pepper and baby corn. Organic soba (buckwheat) noodles are quick cooking and a nice compliment to this dish.

Serving Ideas: Next day leftovers: flake salmon and toss with remaining cooked vegetables. Serve chilled over salad with greens, shredded carrots and snow peas sprinkled sparesely with light soy sauce.

You Have Arrived
Whatever else you have on your mind,
Wherever else you think you're going,
Stop for a moment,
Look where you are:
You Have Arrived!

LivingAfterWLS Neighborhood

LivingAfterWLS Neighborhood - Free Membership

A Collection of Neighborhood Recipes
by LivingAfterWLS Neighborhood
Editor: Kaye Bailey

This 175 page spiral bound book contains 300 recipes submitted by the members of the LivingAfterWLS online support community. These are authentic recipes weight loss surgery patients are using to support their healthy diet goals and feed their families well. Categories include: Appetizers and Beverages; Protein Breakfasts; On The Go Protein; Healthy Snacks; Condiments & Sauces; Soups & Salads; Vegetables & Side Dishes; Main Dishes; Sensible Desserts and Healthy Grains. Now in the second printing this book has made it around the world and consistently receives positive feedback from those who own it.


Newsletter Price: $16.00 + 3.25 Shipping
Save $5 off cover price & standard shipping rate!

Newsletter Price: $16.00 + 6.25 International Shipping

Ingredients We Love

About Peanut Oil
We chose to use peanut oil in today's recipes because it is rich in monunsaturated fat, low in saturated fat and has a high flame point Olive oil or canola oil are comparable in fat content and may be used in place of the peanut oil. Several studies, including many published in the Journal of American Medical Association, indicate that replacing both saturated and trans fats with monounsaturated and polyunsaturated fats may be the most effective dietary strategy in preventing heart disease. In fact, olive oil delivers valuable phytochemicals that help to protect against heart desease and help lower blood cholesterol.

Lee Kum Kee Black bean garlic sauce - 8 oz x 2 jars
Our Price: $9.89
Buy Now

Soba Noodles
Organic Soba noodles are a medium flat noodle made of wheat and buckwheat flour which colors them brown. They cook in 2 minutes in rapidly boiling water and do not require salt for flavor. The nutty flavor is a great compliment to stir-fried dishes. A 2-ounce serving is 150 calories, 36 grams carbohydrate, 4 grams fat, 2 grams dietary fiber and 8 grams of protein. Soba Noodles are readily available on the international aisle of most supermarkets, gourmet food stores or by mail order. A 10-ounce package costs about $2.75 for five 2-ounce servings.
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