1,500 Calorie Dinner - Day 3
Spicy Beef with Shrimp & Bok Choy or Pork Chops with Apples & Thyme
Brown Rice & Greens
Napa Cabbage Slaw
Broiled Mango
 Ingredients - Spicy Beef with Shrimp & Bok Choy
1/4 cup Shao Hsing rice wine, (see Ingredient note)
1 1/2 tablespoons oyster-flavored sauce
2 teaspoons cornstarch
4 teaspoons canola oil, divided
3/4 pound sirloin steak, trimmed of fat, cut in half lengthwise and thinly sliced
1/4-1/2 teaspoon crushed red pepper
10 raw shrimp, (21-25 per pound), peeled, deveined and chopped
1 pound bok choy, preferably baby bok choy, trimmed and sliced into 1-inch pieces
Whisk rice wine, oyster sauce and cornstarch in a small bowl until the cornstarch is dissolved.
Heat 2 teaspoons oil in a large nonstick skillet or wok over medium-high heat. Add beef and crushed red pepper to taste; cook, stirring, until the beef begins to brown, 1 to 2 minutes. Add shrimp and continue to cook, stirring, until the shrimp is opaque and pink, 1 to 2 minutes. Transfer the beef, shrimp and any juices to a plate.
Heat the remaining 2 teaspoons oil over medium-high heat in the same pan. Add bok choy and cook, stirring, until it begins to wilt, 2 to 4 minutes. Stir in the cornstarch mixture. Return the beef-shrimp mixture to the pan and cook, stirring, until heated through and the sauce has thickened slightly, about 1 minute.
Ingredients - Pork Chops with Apples & Thyme
3/4 cup reduced-sodium chicken broth, divided
2 teaspoons cornstarch
2 teaspoons canola oil
4 4-ounce boneless pork chops, 1/2 inch thick, trimmed of fat
1 small onion, sliced
1 tart apple, such as Granny Smith, peeled and sliced
1/4 cup apple cider, or apple juice
2 teaspoons Dijon mustard
1/4 teaspoon dried thyme
Mix 2 tablespoons broth and cornstarch in a small bowl.
Heat oil in a large nonstick skillet over high heat. Add chops and cook until browned, 2 to 3 minutes per side. Transfer to a plate.
Reduce heat to medium-high and add onion to the pan. Cook, stirring often, until it starts to soften and brown, 2 to 3 minutes. Add apple and cook, stirring often, until tender, 3 to 5 minutes. Stir in the remaining broth, cider (or juice), mustard, thyme and the cornstarch mixture. Bring to a boil, stirring, until thickened and glossy, about 1 minute. Return the chops to the pan and heat through. Serve immediately.
Ingredients - Napa Cabbage Slaw
8 ounces napa cabbage
8 ounces carrots, peeled
8 ounces jÃÂcama, peeled
1/4 cup low-fat creamy salad dressing
1 tablespoon Dijon mustard
Salt & freshly ground pepper, to taste
Shred cabbage, carrots and jícama using the large-hole side of a box grater. Mix with salad dressing and mustard. Season with salt and pepper.
Ingredients - Broiled Mango
1 mango, peeled and sliced
Lime wedges
Position rack in upper third of oven and preheat broiler. Line a broiler pan with foil.
Arrange mango slices in a single layer in the prepared pan. Broil until browned in spots, 8 to 10 minutes. Squeeze lime wedges over the broiled mango and serve.
