Wednesday, September 26, 2012

Broccoli & Chicken Stir Fry

     If you need a quick, tasty dinner; this is your meal. This stir fry can be cooked up in 15 minutes or less.  The best part is that it tastes great and is loaded with veggies. You can eat as much as you want!
     We make this a lot at our house. It kind of tricks us into thinking we are having take-out. It's healthier and less expensive than take-out so that's a winning combination in my book. The stir fry has red pepper flakes to give it a little kick, tons of veggies, and almonds for a little healthy fat/protein. If you prefer other vegetables, you could definitely substitute with what you like. A couple others we like are asparagus or snow peas.You could also take the time to chop up your carrots and stuff, but I'm lazy and didn't bother. We also went the lazy way with the brown rice, and bought Trader Joe's frozen brown rice. It cooks in the microwave in three minutes, and it's pretty tasty. This is a perfect solution, since rice takes forever to cook.

Adapted from David Zinczenko
makes 2 servings
2 tsp peanut oil (or whatever oil you like)
1/4 tsp pepper flakes
3 chicken breasts, cut into bite sized pieces
1 bag frozen steamable broccoli
about 10 baby carrots
about 10 sugar snap peas
1/4 cup diced onion
2 Tbl sliced almonds
1/4 cup red-sodium soy sauce
cooked brown rice

  • Heat oil and pepper flakes over medium-high.
  • Add chicken and cook for a couple of minutes, stirring frequently.
  • Add the remaining ingredients, except rice, and cook for another 2-3 minutes. Stir often.
  • Serve over rice.



As stated (without brown rice), each serving has
282 calories, 18 carbs, 9g fats, 27g protein, 9g sugar, and 6g fiber
    

No comments:

Post a Comment

Special Note

For the present, anonymous comments are not allowed at Robin, Restored due to the large number of spam comments that make it through Blogger's spam filter. I'm sorry about those of you who comment as Anonymous and sign your names. I'll try later to enable the function again.
Related Posts Plugin for WordPress, Blogger...

sharing

Follow Me on Pinterest Pin It