This didn't go over very well with the kids, though they were intrigued by the baby corn. The adults liked how quick this was to make, and how fresh it tasted. It's easy to substitute fresh vegetables you have on hand. You can use a skillet if you don't have a wok; just remember to cook your vegetables quickly, at high heat, so they don't get soggy.

Stir-Fried Chicken with Vegetables

Serves 4

1 teaspoon vegetable oil

1 skinless, boneless chicken breast (about ¾ pound), diced

Salt and pepper to taste

5 stalks bok choy (about 1 head), chopped

½ cup snow peas

½ cup baby corn, each piece cut in half

½ cup asparagus spears, each piece cut in thirds

1 tablespoon hoisin sauce

1/8 teaspoon chili oil (optional)

Add oil to wok and heat over high heat. Season chicken with salt and pepper; add chicken to wok and cook through, about 5 minutes; set aside and keep warm. Add vegetables to the wok and stir-fry with a wooden spoon until crisp tender. Stir the chicken into vegetables. Combine hoisin and chili oil, if using, and stir into the mixture until incorporated. Remove from heat and serve.

Per serving: 115 calories, 11 grams protein, 3 grams fat, 0 grams saturated fat, 14 grams carbohydrate, 3 grams fiber, 18 milligrams cholesterol, 222 milligrams sodium. Analysis by registered dietitian Mary Mullen.

Easy Fried Rice

Serves 4 as a side dish

1 egg, lightly beaten

1 teaspoon vegetable oil

1 ½ cups cooked long-grain brown rice

½ cup peas (thawed if frozen)

1 tablespoon soy sauce

Spray a wok with cooking spray and heat over medium-high heat. Add the egg and scramble with a wooden spoon; set egg aside. Add vegetable oil to the wok and turn the heat to high. Add rice, scrambled egg and peas. Add soy sauce and agitate the mixture with the spoon, breaking the egg into bite-sized bits. Serve.

Per serving: 126 calories, 5 grams protein, 3 grams fat, 1 gram saturated fat, 20 grams carbohydrate, 2 grams fiber, 291 milligrams sodium, 53 milligrams cholesterol. Analysis by registered dietitian Mary Mullen.