Speedy Chicken Stir-fry

This is one of the quickest, easiest, healthiest meals I have made in a loooooong time. I was very pleasantly surprised! This was adapted from a Kraft Food & Family Cookbook.

Ingredients

1/2 lb whole wheat thin spaghetti noodles
2 cups of fresh broccoli florets
1 yellow bell pepper cut into strips
1/2 cup Asian Toasted Sesame Dressing
2 tbsp reduced-sodium soy sauce
1 tsp ground ginger
2 tsp garlic powder
1/2 tsp crushed red pepper flakes

Directions

-Cook pasta in a large saucepan as directed on the box, adding the broccoli and bell pepper to the boiling water for the last three minutes of boil
-Meanwhile, spray nonstick skillet cooking spray
-Add chicken to the skillet and cook 6-8 minutes, stirring, until done
-Stir in dressing, soy sauce, and seasoning; cook one minutes
-Drain the pasta and place in a large bowl
-Add chicken mixture to the large bowl and toss to coat
-Spoon evenly into four bowls and enjoy!

Nutritional Information
This awesome recipe makes four servings. Each serving has approximately 286 calories, 7.3 g fat, 7.7 g fiber, and 9.4 g protein.

Firecracker Chicken Stir-fry

This is a really quick and tasty dinner! Don't be turned off by the name. You make it as much of a "firecracker" as you want based on the crushed red pepper flakes. This recipe was taken from a Kraft Foods & Family magazine.

Ingredients

1 tbsp olive oil
1 lb boneless, skinless chicken breast cut into strips
4 cloves of garlic, minced
1 red bell pepper, cut into strips
1 cup of snow peas or sugar-snap peas
1 cup prepared broccoli (optional)
1/3 cup Light Asian Toasted Sesame Dressing
1/4 tsp crushed red pepper flakes
2 cups hot, prepared white rice

Directions

-Heat oil in a nonstick skillet on med-high heat
-Add chicken and garlic to pat and cook for about 5 min, until chicken is evenly browned
-Add veggies to the pan and cook 3-4 minutes, until peppers are crisp and tender and the chicken is done
-Add water chestnuts, dressing and flakes. Cook about 2 minutes until everything is heated through.
-Serve over white rice

Nutritional Information
This makes four servings. Each serving has approximately 356 calories, 9 g of fat, 3.4 g fiber, and 27.2 g protein

Sweet and Sour Shrimp

This is a very filling meal low in fat and high in protein. I add a
1/2 cup of rice to each serving; the rice isn't included in the recipe or nutritional information, though. This recipe is also "meatless" for those of us who need a tasty alternative to fish sticks this time of year.





Ingredients



1 cup thinly-sliced carrots
1 cup julienned green peppers
1 tsp fresh ginger
1 cup pineapple chunks (reserve 1/4 cup of the juice for later)
12 large shrimp (frozen or fresh and cleaned)
2 tbsp reduced-sodium soy sauce
1 tbsp brown sugar (unpacked)
1 tbsp corn starch
1 tbsp apple cider vinegar
3/4 cup watercress



Directions

In a 9x9 microwaveable dish combine the carrots, gr. peppers, watercress, ginger, and 2 tbsp of water. Cover with plastic wrap and create a few vents. Microwave on high 2-2 1/2 minutes until the veggies are soft.


Now, stir the pineapple into the 9x9 dish. Also arrange the shrimp on top (either frozen or fresh). Re-cover and cook on high for 4 minutes (or until the shrimp is done). Set aside and try to keep warm.


Ina small dis, combine the soy sauce, sugar, corn starch, vinegar, and pineapple juice. Also add a 1/4 cup of water. Stir until it is all dissolved. Microwave the small dish 3 1/2 minutes on high. Stir once about half way through.

Pour the sauce onto the shrimp and veggie mixture and stir.


I serve mine with 1/2 cup of rice per serving.


Nutritional Information

Makes 4 servings. Each serving has about 110 calories, .5 g fat, 1 g fiber, and 4 g protein.