Tuesday, March 13, 2012

Easy Healthy Stir Fry

Between work, kids and after school activities, dinners need to be extra easy some days! When most people think of easy meals, I think that fast food or take out comes to mind. This stir fry recipe is amazingly simple, low in fat and without high levels of sodium. If you don't have the time and need some take-out, here is an great article with information on keeping take-out healthier: http://www.examiner.com/healthy-foods-in-columbus/keeping-chinese-take-out-your-diet

 In addition to some rice, you will only need the three ingredients list above. A package of boneless, skinless chicken breast/tenders, a package of frozen vegetables (stir fry blend) and a packet of Simply Asia sauce. The Simply Asia sauces come in four different flavors - choose your favorite!

 Use cooking spray to coat a pan over medium-high heat. Place your chicken in the pan so they do not overlap. Now - go wash your hands, because raw chicken spreads germs :) Give the chicken a few minutes, until browned and flip. If you are having rice with this dish, now is the time to get that cooking on the stove.

 While your chicken is cooking on the other side, check out the nutrition label above: the sodium is half the amount of a serving of regular soy sauce! Not bad for Asia sauces and good for your blood pressure and heart!

 Okay - back to the chicken. Once the second side is browned, dump in your vegetables and put a lid on the whole dish to cook down. This time will allow the chicken to continue to cook through, and the vegetables to steam. When the chicken is cooked through and the vegetables are perfectly hot and crisp (about 5 minutes), take off the lid and add the sauce. While the lid is on, there will be additional water in the pan, which I like because it thins out the Asia sauce. If you want a thicker sauce, drain some of the water out before adding the Simply Asia sauce.

Here is your plate of Easy Stir Fry! Remember your portion sizes when serving this: Meat should be 3 to 4 ounces (the size of the palm of your hand without your fingers), 1/2 cup of rice, and 1 cup of vegetables. No matter how healthy a dish is, moderation is always the key! Enjoy :)

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