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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).
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