So after yesteday's post, I feel compelled to share a recipe that showcases one of the featured oils. I typically have stir-fry once a week because it's so yummy to me and you can change up the ingredients to keep it interesting and new. It is also an easy way to load up on your veggies (this particular recipe features 8 different kinds!). You can easily get in two servings of vegetables in this one meal.
You will need: 2 bell peppers 2-3 cloves of garlic 10-12 baby bella mushrooms 4-6 green onions 1 small white onion 1 large carrot 1.5 cups broccoli 1/2 cup frozen peas 1 cup rice (dry, uncooked measurement) 1 pound chicken tenders (or protein of your choice) 1 tbsp canola oil 2 tsp sesame oil 1/2 tsp powdered ginger 1/2 tsp kosher flake salt black and red pepper 3 tbsp low-sodium soy sauce 1-2 tbsp rice wine vinegar (Balsamic is great too) 1/4 cup low-sodium chicken broth Cook your rice. While rice is cooking, slice or dice vegetables and season chicken. Heat up a large pan to medium-high heat. Add 1 tsp canola oil and add chicken to the pan. Once chicken is cooked thoroughly, you may chop it up with the spatula, remove it from the pan and set it aside. Return pan to heat and add remaining canola oil. Add vegetables (adding the garlic during the last minute or so), stirring, and allowing them to cook for about 5 minutes. At this point, add the powdered ginger, red pepper, vinegar, sesame oil, and soy sauce. Return chicken to the pan. Allow the chicken and vegetables to come to a boil with the sauce. Add chicken broth if additional liquid is needed. Turn off stove eye. You could add the cooked rice and allow it to soak up some of the flavor at this point or ladle the mixture over the rice on individual plates. Divide the food amongst four plates and eat! Other variations on this recipe include the addition of edamame, spinach, or corn. You can also buy frozen mixed vegetables that have the baby corn, water chestnuts, and other traditional stir-fry ingredients. This is a great time to clear your freezer of forgotten half-bags of frozen vegetables or get rid of the sad, shriveling mushrooms in your fridge. Nutrition Info (per serving): Calories: 405 Fat: 8 g Sodium: 525 mg Carbohydrates: 45 g Fiber: 5 g Protein: 25 g
4 Comments
Roxanna Anderson
9/21/2012 10:48:49 am
Thank you for the information you share. My best friend recommended the site and I love what you are doing.
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Alena
9/22/2012 01:49:43 pm
Thank you for stopping by and checking out the blog and thanks to your friend for spreading the word!
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Joi H.
8/12/2013 03:38:31 am
This sounds delicious! I'm going to try to cook this Wednesday!
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Alena
8/13/2013 08:30:08 am
Great, let me know how it turns out!!
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
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