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My Favorite Stir Fry: Mediterranean

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Smart Balance

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Create your own stir fry dish by selecting your favorite protein, vegetables and grain. Stir fry the protein and vegetables; toss with the sauce of your choice, and serve over your favorite whole grain pasta, rice or potatoes.

Choose ingredient(s) from each category (protein, vegetables and grain).

Recipe Ingredients

1 protein from below list
1 vegetable from below list
1 starch from below list
2 teaspoons Smart Balance® Cooking Oil

 

Sauce Ingredients
1/4 cup Smart Balance® Buttery Spread made with EVOO, softened
2 teaspoons dried basil leaves, crushed
2 medium garlic cloves, minced
3 teaspoons grated lemon rind
1/2 teaspoon dried rosemary leaves, crushed
1/2 teaspoon salt
1/8 teaspoon dried pepper flakes
1 medium lemon, quartered

Recipe Steps



1. Protein (choose 1, cut into 2-inch strips)

  • 12 ounces chicken breast
  • 12 ounces boneless pork chops
  • 12 ounces beef sirloin
  • 12 ounces lean white fish, such as catfish, tilapia, or peeled medium shrimp
  • 15 ounce can of no sodium white, red, or black beans, rinsed and drained

2. Vegetables (choose any variety, 3 cups total)

  • Onions
  • Bell peppers
  • Summer Squash
  • Carrots
  • Broccoli
  • Cauliflower
  • Green beans
  • Asparagus
  • Grape tomatoes
  • Mushrooms
  • Pea pods
  • Edamame
  • Shredded cabbage
  • Spinach
  • Chinese vegetables (water chestnuts, bamboo shoots, bean sprouts, etc.)

3. Starch (choose your starch, 2 cups total)

  • Whole wheat pasta
  • Baked potato
  • Brown rice
  • Bulgur
  • Quinoa



Protein & Vegetables:
Heat 1 teaspoon of the Smart Balance® Cooking Oil in a large nonstick skillet over medium high heat.

Tilt skillet to coat bottom lightly, cook the chosen protein and cook for 2 minutes, stirring frequently. Set aside on separate plate.

Heat the remaining oil.

Cook the vegetables 4 minutes or until tender crisp, stirring frequently.

Return the protein to the skillet with the vegetables and cook 1 minute. Remove from heat.

Sauce:
Whisk together the sauce ingredients, stir in and toss until just melted.

Squeeze lemon over all.

Serve over your prepared grain.

Nutrition Facts

Makes 4 servings. 1 1/2 cups mixture

 

Nutrition Per Serving:
290 calories
12 g fat
3 g saturated fat
0 grams trans fat
4 g polyunsaturated fat
4 g monounsaturated fat
593 mg Omega-3 fatty acids
1182 mg Omega-6 fatty acids
54 mg cholesterol
474 mg sodium
24 g carbohydrate
3 g fiber
23 g protein