TOP RECIPE SEARCHES
Salmon, Bbq Sauce, Baked Salmon
My Favorite Stir Fry: Mediterranean

Submitted by:

Smart Balance

Articles You May Find Interesting

Fishing for a Healthy Heart

You know by now that omega-3 fats, like those found in fish are important to eat. But what makes them great? Marine sources of omega-3s can help support heart health and mental and visual function....

A Fish Tale

Full disclosure: I had a bit of help with this week’s cooking escapade. You see, I spent the weekend at my parent’s house in the suburbs, and the bountiful harvest in their refrigerator was a big...

Okra? Oh yeah!

I know that okra is somewhat controversial: People tend to either love it or hate it. Wherever you fall, I suggest you try roasting fresh okra, which is my favorite way to prepare the vegetable. Plus...

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