Articles You May Find Interesting
You already know that fruit and veggies should be a major part of your diet, but you may be wondering if you should opt for organic, which can be more expensive than conventionally grown produce....
A: The phrase “use moderation” may sound common, but that’s only because it’s so true. And coffee is no exception. The general medical consensus is, for most people, one to two cups a day is just...
If you’re health conscious, no doubt you’ve read your fair share of package labels in the grocery store. And if you’re concerned about your heart health, then you’ve definitely considered the sodium...
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
3 tablespoons Smart Balance® Buttery Spread Original
1 tablespoon Dijon mustard
2 teaspoons dried dill weed
1/2 teaspoon dried tarragon leaves, crumbled
1/4 teaspoon paprika
1/4 teaspoon salt
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