Articles You May Find Interesting
We’re at the start of California avocado season, which runs from April to August this year. That means you’re buying fresher fruit (yes, avocados are technically fruits) and supporting a domestic...
If I learned anything during this week’s time in the kitchen, it’s that you sometimes have to make do with what you have. This lesson came about when I spent three days with my husband’s family at...
Before I launch into what went wrong during this week’s cooking endeavor and the numerous lessons I learned, I’ll go right ahead and spoil the ending by saying upfront that my chili was darn good!...
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).
1 protein from below list
1 vegetable from below list
1 starch from below list
2 teaspoons Smart Balance® Cooking Oil
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
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)
- Bell peppers
- Summer Squash
- Green beans
- Grape tomatoes
- Pea pods
- Shredded cabbage
- Chinese vegetables (water chestnuts, bamboo shoots, bean sprouts, etc.)
3. Starch (choose your starch, 2 cups total)
- Whole wheat pasta
- Baked potato
- Brown rice
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.
Whisk together the sauce ingredients, stir in and toss until just melted.
Squeeze lemon over all.
Serve over your prepared grain.
Makes 4 servings. 1 1/2 cups mixture
Nutrition Per Serving:
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