Cuisinart WOK-703C manual STIR-FRIED Broccoli and RED Peppers, Shrimp and Chicken LO Mein

Nutritional information per serving:

Calories 68 (51% from fat) • carb. 6g • pro. 3g • fat 4g • sat. fat 1g

• chol. 0mg • sod. 238mg • calc. 123mg • fiber 2g

STIR-FRIED BROCCOLI AND RED PEPPERS

Makes 4 servings as a western-style vegetable

2 tablespoons (30 ml) soy sauce

2tablespoons (30 ml) chicken stock, fat-free, low-sodium 11⁄2 tablespoons (25 ml) dry sherry

1⁄2 teaspoon (2 ml) Asian sesame oil

12ounces (375 g) broccoli, stems and florets

1tablespoon (15 ml) vegetable oil, divided

3cups (750 ml) sliced red bell pepper

1⁄4 cup (50 ml) water

1 teaspoon (5 ml) minced garlic

1⁄2 cup (125 ml) sliced green onions, cut diagonally in 1-inch (2.5 cm) pieces

To make sauce, combine soy, stock, sherry and sesame oil in a small bowl; reserve.

Cut broccoli florets into 11⁄2-inch (4 cm) pieces. With a vegetable peeler, remove tough outer layer from stems, cut diagonally into 1⁄2-inch (0.5 cm) pieces.

Heat the Cuisinart™ Electric Wok to 325ºF (160°C). When hot, drizzle 1⁄2 table- spoon (7 ml) vegetable oil around the sides of the wok. When oil is hot, add broccoli and red pepper, stir-fry 1 minute. Add 1⁄4 cup (50 ml) water, cover and steam until almost done, about 3 to 4 minutes. Push vegetables up sides of wok, pour in remaining 1⁄2 tablespoon (7 ml) oil and add garlic and green onions. Cook 15 seconds – add reserved sauce and cook until just thickened. Stir vegetables back into sauce and serve hot.

Nutritional information per serving:

Calories 104 (43% from fat) • carb. 11g • pro. 4g • fat 6g • sat. fat 1g

• chol. 0mg • sod. 368mg • calc. 60mg • fiber 4g

SHRIMP AND CHICKEN LO MEIN

Makes 6 servings

1⁄2 ounce (14 g) mixed dried mushrooms

11⁄2 cups (375 ml) boiling water

1⁄2 pound (250 g) peeled, deveined shrimp (21-24 count)

1⁄2 pound (250 g) boneless, skinless chicken breast cut in 2 x 1⁄4-inch slices across the grain

1 teaspoon (5 ml) cornstarch

1⁄2 teaspoon (2 ml) freshly ground white pepper

2 tablespoons (30 ml) oyster sauce

2teaspoons (10 ml) sesame oil, divided

1⁄2 teaspoon (2 ml) kosher salt

1⁄2 teaspoon (2 ml) granulated sugar

21⁄2 tablespoons (40 ml) soy sauce

8-9 ounces (250 g-280 g) Chinese lo mein noodles or fresh angel hair pasta

3 tablespoons (45 ml) vegetable or peanut oil, divided

1can [8 ounce (250 g)] bamboo shoots, drained, cut in matchstick sized pieces

1cup (250 ml) julienne (matchstick cut) carrots

1cup (250 ml) shredded green cabbage

1⁄2 cup (125 ml) chicken stock, fat free, low-sodium

1⁄4 cup (50 ml) reserved drained mushroom soaking liquid

1⁄2 cup (125 ml) thinly sliced green onions (about 6-7)

3cups (750 ml) bean sprouts

Soak mushrooms in water for 30 minutes. Remove mushrooms from liquid, strain and reserve 1⁄4 cup (50 ml) liquid. Slice mushrooms thinly, reserve.

Combine the shrimp and chicken with cornstarch, pepper, oyster sauce and

1 teaspoon (5 ml) sesame oil and reserve. Combine salt, sugar and soy sauce and set aside. Cook pasta according to package instructions al dente. Rinse with cold water, drain and reserve.

Preheat the Cuisinart™ Electric Wok to 350ºF (180°C). Drizzle 1 tablespoon (15 ml) of vegetable oil down the sides of the wok. In two batches, stir-fry shrimp

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