PowerUp Stir Fry

Ingredients

3 cups Brown prepared rice, cooked per package instructions (or whole grain pasta)

1 pound skinned and boned chicken breast (or shrimp, beef or other meat)

1 clove garlic, minced (or 1/4 teaspoon prepared garlic)

1/2 cup chopped onions or sliced green onions

1 tablespoon soy sauce

2 tablespoons vegetable oil (canola or sesame oil work well)

1/4-1/2 cup low sodium chicken brother

6-8 cups of an "bite size" veggie mixture*

2 tablespoons stir fry sauce

1-8 ounce can water chestnuts (optional)

Serves: 6

*Create your own combination or use a frozen vegetable mixture

Prepare brown rice according to package directions (may take 40 minutes to cook).

Cut chicken into bite size pieces.

Mix with garlic, onions, and soy sauce and let marinate for 15 or more minutes.

If using fresh vegetables, wash and chop vegetables into bite size pieces. Put in a bowl and set aside.

Heat oil in a wok or large skillet over medium/high.

Stir fry chicken (with onions and garlic) stirring constantly until cooked thoroughly.

Add veggie mixture and chicken broth.

Reduce heat and cover to "steam" veggies with chicken for 3-5 minutes.

Serve over prepared brown rice.

Nutrition Highlights

2 servings or vegetables

A good source or protein, fiber, vitamins A and C, and whole grain