WOK PAN

RECIP
ES
 Contents

03 Spicy Thai Noodles

05 Chicken Stir Fry
07 Egg Fried Rice
09 Garlic Shrimp
11 Quick & Easy Sesame Ramen
13 Seared Green Beans
15 Tasty Pineapple Fried Rice
 Spicy
Thai Noodles

03
Ingredients: Nutritional Value
• 1 lb linguine noodles (Amount per Serving):
• 1/2 tsp sesame seeds
• Calories 374
• 4 tbsp green onion, sliced
• Fat 27.1 g
• 4 tbsp peanuts, chopped
• Saturated fat 4.4 g
• 1 tsp chili sauce
• Carbohydrates 28.2 g
• 4 tbsp peanut butter
• Sugar 9.1 g
• 1 tbsp honey
• Protein 8.8 g
• 1/3 cup coconut aminos
• Cholesterol 0 mg
• 1 carrot, cut into julienne
• 1 bell pepper, cut into julienne
• 2 garlic cloves, chopped
• 4 tbsp olive oil

Directions:
• Cook noodles according to the packet instructions.
Drain well.

• Meanwhile, in a medium bowl, whisk together coconut

aminos, chili sauce, peanut butter, and honey until well
combined. Set aside.

• Heat oil in a wok pan. Add garlic, carrots, and bell pepper
and sauté for 2-3 minutes.

• Add cooked noodles and sauce into the wok pan and toss
until well combined.

• Top with sesame seeds, green onions, and peanuts.

• Serve and enjoy.

TIME: 30 MINUTES SERVE: 4 04

Chicken Stir Fry

05
Ingredients: Nutritional Value
• 1 lb chicken breasts, boneless (Amount per Serving):
and cut into strips
• Calories 373
• 1 cup chicken broth
• Fat 17.8 g
• 2 tsp cornstarch
• Saturated fat 4 g
• 1/4 cup soy sauce, low-sodium
• Carbohydrates 14.7 g
• 2 cups sugar snap peas
• Sugar 5.3 g
• 2 bell pepper, sliced
• Protein 38.5 g
• 1/3 cup cashew
• Cholesterol 101 mg
• 1 tbsp ginger, chopped
• 1 red chili, chopped
• 2 garlic cloves, chopped
• 1 tbsp olive oil

Directions:
• Heat olive oil in a wok pan over medium-high heat.

• Add ginger, chili, and garlic and sauté for a minute.

• Add chicken and cook for 3-4 minutes. Stir continuously.

• Add cashew, snap peas, and bell peppers and cook for 2-3
minutes.

• Add soy sauce and cook for 2 minutes.

• In a small bowl, whisk together cornstarch and broth and it

to wok pan.

• Simmer for 2 minutes or until sauce thickens.

• Stir well and serve over rice.

TIME: 20 MINUTES SERVE: 4 06

Egg Fried Rice

07
Ingredients: Nutritional Value
• 4 cups rice, cooked (Amount per Serving):
• 2 tbsp olive oil
• Calories 557
• 2 large eggs
• tFat 19.8 g
• 2 tbsp green onion, sliced
• Saturated fat 3.8 g
• 1 tsp salt
• Carbohydrates 79.6 g
• Sugar 0.7 g
• Protein 14 g
• Cholesterol 186 mg

Directions:
• In a bowl, beat eggs and set aside.

• Add cooked rice to wok pan and fry until rice separate with
each other.

• Push rice to one side of wok pan. Heat oil in the same wok
pan and pour beaten egg.

• Add salt and mix egg quickly with rice and cook until rice
grains are covered by egg.

• Add green onion and stir fry for 1-2 minutes.

• Serve and enjoy.

TIME: 15 MINUTES SERVE: 2 08

Garlic Shrimp

09
Ingredients: Nutritional Value
• 1 lb shrimp, peeled and cleaned (Amount per Serving):
• 1 tbsp fresh parsley, chopped • Calories 253
• 1 tsp paprika • Fat 14.8 g
• 2 tbsp butter • Saturated fat 5.3 g
• 5 garlic cloves, chopped • Carbohydrates 3.3 g
• 2 tbsp olive oil • Sugar 0.1 g
• 1/2 tsp sea salt • Protein 26.2 g
• Cholesterol 254 mg

Directions:
• Add shrimp, 1 tbsp oil, garlic, and salt in a large bowl and
toss well and place in the refrigerator for 1 hour.

• Heat remaining oil and butter in a wok pan over

medium heat.

• Once butter is melted then add marinated shrimp and papri-

ka and toss constantly for 2-3 minutes or until shrimp is
cooked.

• Garnish with parsley and serve.

TIME: 15 MINUTES SERVE: 4 10

 Quick & Easy
Sesame Ramen

11
Ingredients: Nutritional Value
• 8 oz fresh ramen noodles (Amount per Serving):
• 2 tsp sambal oelek
• Calories 638
• 2 tbsp sesame oil
• Fat 33.1 g
• 1 tsp sesame seeds
• Saturated fat 11.3 g
• 2 tbsp green onion, sliced
• Carbohydrates 67.6 g
• Salt
• Sugar 0.2 g
• Protein 13.8 g
• Cholesterol 0 mg

Directions:
• Cook ramen noodles according to packet instructions.
Drain well.

• Heat sesame oil in a wok pan over medium-high heat.

• Add sambal oelek and cook for 1 minute. Add cooked

noodles and toss to coat.

• Season with salt.

• Garnish with sesame seeds and green onion.

• Serve and enjoy.

TIME: 20 MINUTES SERVE: 2 12

 Seared
Green Beans

13
Ingredients: Nutritional Value
• 1 1/2 lbs green beans, trimmed (Amount per Serving):
• 2 tbsp sesame seeds, toasted
• Calories 98
• 1 1/2 tbsp brown sugar
• Fat 5 g
• 1 1/2 tbsp rice vinegar
• Saturated fat 0.7 g
• 3 tbsp soy sauce
• Carbohydrates 11.7 g
• 1 1/2 tbsp sesame oil
• Sugar 3.9 g
• 1/4 tsp black pepper
• Protein 3.1 g
• Cholesterol 0 mg

Directions:
• Cook green beans in boiling water for 3 minutes and
drain well.

• Transfer green beans in chilled ice water and drain again.

Pat dry green beans.

• Heat oil in a wok pan over high heat.

• Add green beans and stir fry for 2 minutes.

• Add soy sauce, brown sugar, vinegar, and pepper and stir fry
for 2 minutes more.

• Add sesame seeds and toss well to coat.

• Serve and enjoy.

TIME: 20 MINUTES SERVE: 6 14

Tasty Pineapple
Fried Rice

15
Ingredients: Nutritional Value
• 3 cups cooked brown rice (Amount per Serving):
• 1/4 cup green onion, sliced
• Calories 376
• 1/2 cup ham, diced
• Fat 13.3 g
• 2 cups pineapple, diced
• Saturated fat 2 g
• 1/2 cup frozen peas
• Carbohydrates 57.6 g
• 1/2 cup frozen corn
• Sugar 12.7 g
• 2 carrots, peeled and grated
• Protein 9.4 g
• 1 onion, diced
• Cholesterol 10 mg
• 2 garlic cloves, minced
• 2 tbsp olive oil
• 1/2 tsp ginger powder
• 1 tbsp sesame oil
• 3 tbsp soy sauce

Directions:
• In a small bowl, whisk together soy sauce, ginger powder, and
sesame oil and set aside.

• Heat oil in a wok pan over medium-high heat.

• Add onion and garlic and sauté for 3-4 minutes.

• Add corn, carrots, and peas and stir constantly for 3-4 minutes.

• Stir in cooked rice, green onions, ham, pineapple, and soy

sauce mixture and stir continuously for 2-3 minutes.

• Serve hot and enjoy.

TIME: 30 MINUTES SERVE: 4 16