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  • The Low Fat Chick 10:06 am on April 28, 2011 Permalink | Reply
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    Honey and Soy Salmon 

    I vacationed last week in CT and NY, where I ate a cornucopia of foods which was sooooo fun.  One of my favorites was eating brunch at Cinema Cafe, as their walnut encrusted stuffed french toast rocked!  Upon returning home, I knew I needed to eat lighter because all that fun had me feeling very sluggish.  For the first few days back I ate Peanut-Chili Noodles for dinner, which is a light combination of noodles and vegetables.  Well, after that it was time to get more protein back in to my dinners, so salmon was on my mind.  I made this recipe for the first time and loved it. The combination of honey and soy sauce, along with the ease of preparing was excellent.  The local honey I used added such depth to the sauce. Remember to support your local bee keepers. Also, try to buy wild caught salmon, as farm raised salmon often has dyes and chemicals added.  I served this with a small side of veggies and udon noodles, but it is also great with brown rice.


    3 scallions, minced
    2 tablespoons reduced-sodium soy sauce
    1 tablespoon rice vinegar
    1 tablespoon honey
    1 teaspoon minced fresh ginger
    1 pound salmon fillet, skinned and cut into 4 portions
    1 teaspoon toasted sesame seeds (optional)


    • Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
    • Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
    • Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

    Servings: 4

    Calories: about 234 per serving.

  • The Low Fat Chick 6:30 pm on March 2, 2011 Permalink | Reply
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    Broccoli with Soy Sauce 

    Growing up my mom used to stir fry broccoli, my favorite vegetable, with soy sauce. We used to eat it a lot with chicken and beef but as I became an adult, I completely forgot about it. Well, I bought this really nice cook book and while thumbing through I found a recipe similar to mom’s. I altered it a little for those of us who cannot have too much sodium but want to keep top flavor, so it still tastes just like mom used to make. Very few ingredients and a quick side dish.


    1 tablespoon olive oil
    8 ounces broccoli florets
    2 tablespoons reduced sodium soy sauce
    garlic salt
    black pepper
    1 tablespoon toasted sesame seeds


    •  Heat oil in a wok or large frying pan and add broccoli. Stir fry for 3-4 minutes, or until tender; adding a splash of water if the pan becomes too dry.
    • Add the soy sauce to the broccoli, and season with salt and pepper to taste.  Add sesame seeds, toss to combine and serve immediately.

    Servings: 2

    Calories: about 70 per serving.

  • The Low Fat Chick 8:49 am on December 11, 2010 Permalink | Reply
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    Beef Stir-Fry with Peanut Sauce 

    It’s been a long week at work with catered lunches and dinners, so I wanted to take it slow and eat something light and yummy.  I have not had stir fry in a while, which I just love because it is an excellent blend of protein, vegetables, and carbs, so I got to cookin’!  This recipe has a yummy peanut sauce with a hint of sweetness, as the touch of honey and brown sugar give it an excellent flavor.  I like to eat stir fry with my favorite noodles, udon noodles for a well-balanced meal.


    1/4 cup smooth natural peanut butter
    1/3 cup orange juice, freshly squeezed
    3 tablespoons reduced-sodium soy sauce
    1 tablespoon rice vinegar
    2 teaspoons brown sugar
    1 tablespoon honey
    1/2 teaspoon red pepper flakes
    4 teaspoons peanut oil, divided
    3 cloves garlic, minced
    1 pound sirloin steak, trimmed and thinly sliced
    1 small head Savoy cabbage, thinly sliced
    2-5 tablespoons water
    1 large carrot, grated
    1/4 cup scallions, thinly sliced
    1/4 cup chopped unsalted roasted peanuts, (optional)


    • Whisk peanut butter, orange juice, soy sauce, vinegar, brown sugar, honey, and red pepper flakes in a medium bowl until smooth.
    • Heat 2 teaspoons oil in a wok or large skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, 30 seconds. Add steak and cook, stirring, until browned and barely pink in the middle, 2 to 4 minutes. Transfer to a bowl.
    • Reduce heat to medium. Swirl in the remaining 2 teaspoons oil. Add cabbage and 2 tablespoons water; cook, stirring, until beginning to wilt, 3 to 5 minutes. Add carrots (and more water if necessary to prevent sticking or burning) and cook, stirring, until just tender, about 3 minutes more.
    • Return the steak and any accumulated juices to the pan, then pour in the peanut sauce and add scallions. Toss to combine. Serve sprinkled with peanuts (if using).

    Servings: 4

    Calories: About 379 per serving.

  • The Low Fat Chick 12:48 pm on November 15, 2010 Permalink | Reply
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    Balsamic Sesame Soy Glazed Chicken 

    Chicken is one of the best, most affordable meals out there, which is why I love chicken and am constantly trying to find ways to reinvent it. Well, I came up with this delicious sweet glaze to pour over chicken breasts.  I am always watching my calories, so I typically buy skinless chicken breast, as the skin contains fat, but with this recipe, I changed my tune. Buying chicken breast with the skin on and bone in provides a moister chicken breast. The trick is to remove the skin after it is cooked to keep the flavor but not eat the fat.  I fell in love with this recipe and will make many times over.  You can also toss this sauce over cooked chicken wings as well, but wings of course have more calories, so I stick to the chicken breasts.  


    4 pounds chicken breast, with skin
    2 tablespoons olive oil
    1 teaspoon sea salt
    1/2 tablespoon black pepper
    3/4 cup balsamic vinegar
    1/4 teaspoon sesame oil
    1/4 cup soy sauce, reduced sodium
    3 teaspoons brown sugar
    4 cloves garlic, pressed


    • Preheat oven to 350 degrees F.
    • Wash chicken and pat dry. Place in a shallow baking pan.  Massage the chicken with olive oil,  salt, and pepper. Bake in oven for 1 hour to 1 hour and 30 minutes.  Once chicken is done, let slightly cool and remove skin.
    • While chicken cooks, simmer vinegar, sesame oil, soy sauce, sugar, and garlic in a small heavy sauce pan. Still occasionally, until reduced to about 1/3 cup for about 12-15 minutes.
    • Remove from heat. Let slightly cool to thicken and drizzle over chicken.

    Servings: 4.

    Calories: About 450 per serving.

  • The Low Fat Chick 3:27 am on September 14, 2010 Permalink | Reply
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    Peanut Teriyaki Shrimp Noodles 

    While I did not have to cook, because I have ample leftovers in my fridge, I just wanted to so I could release the stress from work. I work with great people but every once in awhile the demand of overseas deadlines can get to me. It’s budget season and all you accounting and finance folks totally can sympathize with my many hours of seasonal work. With this recipe, I decided to combine a few ideas I had and the following is a great recipe which is now a favorite in my book and gets a gold star. Awesome dish because it savors peanut and teriyaki flavors with fresh shrimp. I topped udon noodles, a Japanese wheat noodle, with the peanut teriyaki sauce and it was so on point. If you do not have udon noodles you can easily use wheat spaghetti.  I am just madly in love with udon noodles because I do not feel as full when eating them, as I do with traditional pasta. Such a major plus!


    1/4 cup light soy sauce
    2 tablespoons dry sherry
    2 tablespoons shallots, finely chopped
    2 tablespoons garlic, finely chopped, divided
    1 1/2 tablespoons light brown sugar
    1 1/4 teaspoons ginger, finely chopped
    1 tablespoon hot water
    3 tablespoons natural, creamy peanut butter
    1/2 teaspoon chili garlic sauce
    8 ounces udon noodles or wheat spaghetti
    2 teaspoons sesame oil
    1 pound peeled and deveined large shrimp
    2 cups snow peas
    2 teaspoons sesame seeds


    • To make the sauce, in a small saucepan, combine light soy sauce, dry sherry, shallots, 1 tablespoon garlic, brown sugar, and ginger.
    • Bring to boil for three minutes, stirring occasionally.  While still in saucepan, set aside for 30 minutes at room temperature.
    • Cook udon noodles according to package.  Drain and set aside.
    • Add to saucepan with cooled sauce, hot water, peanut butter, and chili garlic sauce. Mix together over medium-high heat till peanut butter is fully blended.
    • Heat the sesame oil in a large nonstick skillet over medium-high heat. Add remaining garlic, and sauté 1 minute. Add 1 teaspoon sesame seeds and shrimp. Sauté for 2 minutes or until shrimp are almost done. Add peanut teriyaki sauce, and cook for 2 minutes. Add snow peas. Cook for 2 minutes or until snow peas are slightly softened, stirring well.  Remove from heat.
    • Stir in udon noodles and serve. Sprinkle with remaining sesame seeds for garnish.

    Servings: 4 servings.
    Calories: About 450.

  • The Low Fat Chick 12:55 am on September 8, 2010 Permalink | Reply
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    Spicy Stir-Fried Orange Shrimp 

    Spicy and delicious are the only words I can find to describe this dish. Served over my favorite noodles, udon noodles, or brown rice and you have a meal with a kick. Found this recipe and changed it a little with excellent results. The chili-garlic sauce combined with the orange juice sets it off. So very saucy!!!


    1 1/2  pounds peeled and deveined large shrimp
    1  tablespoon cornstarch
    1/3 cup fresh orange juice
    2  tablespoons low-sodium soy sauce
    2  tablespoons honey
    1  tablespoon rice wine vinegar
    1  tablespoon chili-garlic sauce
    2  tablespoons peanut oil
    1  tablespoon minced peeled fresh ginger
    3  garlic cloves,minced
    1 1/2 cups chopped green onions
    1 tablespoon brown sugar


    • Place shrimp in a medium bowl. Sprinkle with cornstarch. Toss well to coat. Set aside.
    • Combine juice, soy sauce, honey, vinegar, and chili-garlic sauce, stirring with a whisk. Set aside.
    • Heat peanut oil in a large nonstick skillet over medium-high heat. Add minced ginger and garlic to pan. Stir-fry for 15 seconds or until fragrant.
    • Add shrimp mixture and stir-fry for 3 minutes. Add juice mixture, onions, and brown sugar. Cook 2 minutes or until sauce thickens and shrimp are done, stirring frequently.  Serve immediately over udon noodles or brown rice.

    Servings:  4 servings.
    Calories: About 300 (excluding noodles or rice).

    Original recipe cited from Cooking Light, August 2007.

  • The Low Fat Chick 6:47 pm on August 8, 2010 Permalink | Reply
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    Chili Beef Stir Fry 

    On this lovely Sunday afternoon, indoors of course since it is 90 degree weather in the GA, I was in the mood for stir fry. With no one rushing me to eat and the full kitchen to myself, I enjoyed chopping and slicing the bulk of the ingredients for this recipe. It is a very therapeutic process to work the cutting board at your own pace. This dish is a light, spicy stir fry excellent with a serving of brown rice.


    2 tablespoons chili-garlic sauce
    2 tablespoons light soy sauce
    2 tablespoons mirin or sherry
    1 teaspoon honey
    2 teaspoons sesame oil
    2 teaspoons cornstarch
    1 pound flank steak, trimmed and frozen briefly
    Salt and freshly ground black pepper
    2 tablespoons vegetable oil
    6 scallions, ends trimmed and thinly sliced
    4 garlic cloves, minced
    1 tablespoon grated ginger
    12 ounces snow peas, ends trimmed and sliced diagonally in half


    • Whisk the chili-garlic sauce, soy sauce, mirin or sherry, honey, sesame oil, and cornstarch together in a small bowl and set aside.
    • Cut the beef lengthwise along the grain into 3 or 4 (2-inch) wide pieces. Slice each piece of beef across the grain into paper thin pieces, about 1/8-inch thick. Pat the beef dry and season well with salt and pepper, to taste.
    • Heat 1 tablespoon of the oil in a medium nonstick skillet over high heat just until smoking. Add the beef and cook, stirring rarely, until well browned, about 4 to 5 minutes. Remove to a plate with juices.
    • Return the skillet to the stove over medium-low heat. Add the remaining 1 tablespoon of oil, scallions, garlic, and ginger.  Cook until just fragrant and starting to color, about 30 seconds. Stir in the snow peas, and cook, stirring occasionally, until bright green, about 2 minutes.
    • Whisk in the chili-garlic sauce mixture.  Remove the pan from the heat and add the beef and juices. Toss to coat and serve with brown rice.

    Servings:  4
    Calories: About 300 per serving.

    Original recipe cited from Foodnetwork.com, Aida Mollenkamp.

  • The Low Fat Chick 1:09 pm on July 17, 2010 Permalink | Reply
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    Crab Chili Over Noodles 

    If you enjoy doing a little cracking of the crab legs, then you’ll have fun preparing this meal. As my best friend says, I am a master of cracking crab legs. Often I am going at it nonstop with the thoughts of immediately savoring the tasty meat in mouth.  With this recipe, once you crack the legs, a little patience is required, as you are going to mix the meat with a sweet, tangy sauce.  The results are a light, healthy meal perfect for lunch or dinner.


    8 ounces water
    5 tablespoons tomato ketchup, preferably organic
    2 tablespoons light soy sauce
    1 tablespoon brown sugar
    2 teaspoons cornstarch
    2 tablespoons peanut oil
    6 large cloves garlic, finely chopped
    2 tablespoons freshly grated ginger
    3 medium red chili peppers, finely sliced*
    1.5 pounds snow crab legs
    1 lime
    12 ounces udon noodles, cooked and drained
    2 tablespoons sesame oil


    • Put a large pot of water on to boil. Once water is boiling, add crab legs. Boil for 5 minutes. Drain and leave in strainer to cool.
    • In a small bowl, add water, ketchup, soy sauce, brown sugar, and cornstarch to make the chili sauce. Mix well. Set aside.
    • Once the crab legs are cool, have fun cracking them open and place the meat in a small bowl. When finished you will have 1 to 1.5 cups of meat.
    • Heat a large skillet over a high heat and add peanut oil.  Reduce heat to medium. Add garlic, ginger, and chilies. Cook for 30 seconds.
    • Add crab meat to the skillet and cook for an additional 1 to 2 minutes. Stir in chili sauce, and cook for 1 minute. Remove from heat.
    • Squeeze the lime, pour the juice in the pan, and stir.
    • Toss warm freshly cooked udon noodles with sesame oil.
    • Serve crab with chili sauce over noodles.

    *Do not remove the seeds, as the seeds have the wonderful spicy flavor, which we want for this dish. Best of both worlds…less work and more spice!

    Servings:  4 servings.
    Calories: About 350 per serving.

    Original recipe cited from Cookingchanneltv.com, Ching-He Huang.

  • The Low Fat Chick 2:25 pm on June 26, 2010 Permalink | Reply
    Tags: chili pepper, chili pepper salmon, , soy sauce   

    Chili Pepper Salmon 

    I was on a mission to cook salmon in a way I could easily embrace, so I came up with pan seared salmon. I also wanted a spicy salmon because I like food that makes my lips tingle. I developed the following and it came out fabulous with a sweet but spicy taste. Victory is so sweet!   


    1/4 cup reduced sodium soy sauce
    1/2 cup white wine
    2 tablespoons crushed red pepper flakes
    3 tablespoons brown sugar
    3 tablespoons coarsely chopped green onions
    3 tablespoons coarsely chopped fresh ginger
    1 lemon
    Non fat vegetable oil spray (for pan)
    2 pounds wild salmon fillets, 1/2-1 inch thick*, no skin


    • Combine soy sauce, white wine, brown sugar, green onions, ginger, and red pepper flakes in a small saucepan and bring to a boil. Remove from heat and cool to room temperature.
    • Place salmon in a shallow dish and pour the marinade over it. Marinate in the refrigerator for at least 45 minutes but no more than 2 hours, turning the fish once.
    • Preheat pan on medium-high. Once pan is hot enough for drops of water to dance, spray with vegetable spray.
    • Remove the salmon from the marinade and place in pan. Sear both sides till salmon is firm. While searing, brush the marinade over the salmon. Once salmon is almost finished cooking, poor the remaining marinade in the pan. Cook for 1 minute.
    • Turn off heat and pour the juice of the lemon over the fish in the pan.
    • Serve salmon with a side of vegetables. Our favorite is sweet potatoes and apples.

    Makes 4 servings.
    *Note: If salmon is thicker than a 1/2 inch, cut to 1/2 inch. It will cook better when not too thick.

    About 250 calories per serving.

    Original recipe cited from Eatingwell.com.

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