Nutritional Value Per Serving (makes 4 servings)

Calories: 396 Protein: 41g Carbs: 36g Fat: 8g (Chicken & Rice Stir Fry)

Stir Fry is one of those meals that are great for nice dinners that everyone seems to love.  Make up extra so you can pack in your lunch the next day or eat for dinner the next night. Get creative!  There is so many ways you can change up stir fry dishes.

Ingredients:

4-4oz. chicken breasts or any protein (Fish, turkey, lean meat)

2 cups brown rice (1/2 cup per serving) or about 2 oz. whole wheat pasta

Veggies (med. onion, 1 pk. mushrooms, 1 lg. green pepper, 2 cups fresh or frozen broccoli, etc.)

Light Soy Sauce or Paul Newman’s Light Balsamic Vinaigrette Dressing (just a few shakes)

Spices (I use Mrs. Dash tomato, basil, garlic and dried chopped onion, and sesame seeds.  Also, when I use lean beef I add in fennel seeds)

Preparation:

Bake, grill, or sauté protein and veggies

Cook brown rice or noodles

Cut up your protein

First put protein and rice or noodles in lg. pan and sauté on med/high heat until a little brown (You can Spray with olive oil Pam or add a little olive oil to brown)

Add veggies and spices sauté a few more minutes

Add  a few shakes of your sauce (optional)

Place on plate, add a salad or veggie side dish and enjoy!

Tip:

If you have any leftovers store in the rectangular glass Pyrex dishes.  This makes a great all in one lunch you can heat up at work in the microwave.