Veggie Chicken Stir Fry
This is a great meal for a busy night--for some added fun, leave the forks in the cabinet and bring out the chopsticks!
INGREDIENTS
1 T low-sodium soy sauce
1 t hoisin sauce
1 c warm water
1 T cornstarch
1 t peanut or olive oil
1 t garlic, minced
1 t ginger, minced
1 t Thai hot sauce
2 c mushrooms, sliced
2 c broccoli slaw or chopped broccoli
1 c carrots, shredded
1 red pepper, roasted
2 c chicken breasts, cooked and cubed
DIRECTIONS
Combine the soy sauce, hoisin, water, and cornstarch in a small bowl. Stir to combine; set aside. In a flat bottomed pan or wok set to high heat, add the oil, garlic, ginger, and Thai hot sauce. Stir fry for 1 minute. Add the vegetables and chicken. Stir fry, moving all ingredients in the wok quickly for 3-4 minutes. Add prepared sauce and continue to cook until the liquid thickens. Serve with brown rice or rice noodles.
Makes four two cup servings.
Number of Servings: 4
| Nutritional Info |
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| Amount Per Serving: |
| Calories: 148.9 |
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| Total Fat: | 2.3g |
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| Total Carbs: | 12.7g |
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| Dietary Fiber: | 2.7mg |
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| Protein: | 18.9g |
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Super Fast Pork and Veggie Stir Fry
Need to get dinner on the table in under 30 minutes? This recipes makes that happen.
INGREDIENTS
1 pound (16 ounces) pork roast or pork tenderloin
1 tablespoon vegetable oil
2 cloves garlic, smashed and chopped
1 cup carrots, shredded
1 cup cremini mushrooms, sliced
1/4 whole Chinese cabbage, shredded (about 2 cups)
2 tablespoons soy sauce, low-sodium
1 teaspoon whole-grain mustard
1 teaspoon sesame oil
2 tablespoons natural peanut butter, smooth
1/2 cup hot water
DIRECTIONS
Trim fat from the pork and cut into 1/2 inch cubes.
Heat a skillet over moderately high heat, then add the oil. Once the oil is hot, add the trimmed and cubed pork. Stir fry until the pork is no longer pink.
Remove the pork from the skillet and cover to keep warm.
Rinse out the skillet, and spray it with nonstick cooking spray. Heat the skillet to moderate heat and add the carrots, garlic, cabbage, and mushrooms. Cook over moderate heat for 3-4 minutes. While the vegetables are cooking, combine the soy sauce, mustard, sesame oil, and peanut butter in a small bowl. Pour in the hot water and whisk with a fork to create a smooth sauce. Pour mixture over the vegetables and add the cooked pork back to the pan. Stir fry for 2 additional minutes. Serve with whole-grain noodles or rice.
Serving size is 1 cup vegetables and 1/2 cup pork.
Number of Servings: 4
| Nutritional Info |
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| Amount Per Serving: |
| Calories: 310.3 |
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| Total Fat: | 15.8g |
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| Total Carbs: | 6g |
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| Dietary Fiber: | 1.8mg |
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| Protein: | 35.4g |
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Stir Fried Beef
1 pound of lean boneless top round steak, trimmed
2/3 cup of water
3/4 cup of chopped onion
3 tablespoons of reduced sodium soy sauce
1 teaspoon of beef flavored bouillon granules
1 teaspoon of Worcestershire sauce
1 clove garlic, minced
1/2 teaspoon of salt
1/8 teaspoon of pepper
2 medium carrots, scraped and sliced diagonally
2 cups of cauliflower flowerets
vegetable cooking spray
1 cup of sliced fresh mushrooms
one 16 ounce package of frozen snow pea pods, partially thawed
1/4 cup of water
1 tablespoon of cornstarch
Partially freeze the steak, slice diagonally across the grain into 1/4 inch strips, set aside.
Combine 2/3 cup of water, soy sauce, bouillon granules, Worcestershire sauce, garlic, salt
and pepper in a large bowl, stirring well. Add the steak, stirring to coat. Cover and
refrigerate for 1 hour, stirring once. Drain steak, reserving marinade. Set steak aside. Cook
the carrots and cauliflower in boiling water to cover, about 3 minutes, drain and set aside.
Coat a wok or large skillet with cooking spray, heat at medium high for 2 minutes. Add the
steak and stir fry for 3 minutes. Add the mushrooms, stir fry for 1 minute. Add the pea pods,
carrots, and cauliflower, stir fry for 1 minute or until the vegetables are crisp tender.
Combine the reserved marinade, 1/4 cup of water and cornstarch, stirring to blend. Pour
over the steak mixture, and stir fry until thickened and bubbly. Makes 12 servings
Each Servings: 1/2 cup
Exchanges 1 Lean Meat 1 vegetable Chol 26 mg Calories 73 Carbo 5 gm Protein 9 gm Fat 2
gm Fiber 1 gm Sodium 285 gm
