Articles You May Find Interesting
By Janis Jibrin, M.S., R.D., and Tracy Gensler, M.S., R.D. Step Five: Balance your daily fat intake ("polys," "monos" & "Sats") Step Six: Go with lean protein.Step Seven: Take in at least two...
It's the healthy-bone mineral. Calcium is the most common mineral in the body and one of the most important. Responsible for healthy bones, calcium is stored almost exclusively in your bones and...
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....
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