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Stamp Your Family’s Stir Fry Recipe

By at January 16, 2011 | 5:00 pm | Print

Stamp Your Family’s Stir Fry Recipe

Put Your Stamp on Stir Fry!
by Nurse Kimberly

 

Many of us play it safe by buying the same foods every week. This actually is preventing your child’s tastes/palate from developing. Every week try to introduce them to new foods.

Ever since Jamie Oliver’s Show “Food Revolution” eyes were opened everywhere to the fact that cooking healthy food fast and trying new things really is enjoyable and possible.

On the show he taught students how to make a stir fry. My Family Plate loves stir fry and thinks it is a great way to allow families to have fun and be creative. Here is a sample recipe we make. Spice it up or switch out veggies and proteins every time you make it to change it up a bit.

Below is a stir fry recipe that allows you and your kids to pick and choose new foods. Once you and your family have made a stir fry you like put your stamp on it. Brand the recipe with your family’s name and share it with others by posting it below!

Example:

Make My Family Plate’s Stir Fry

Your family’s name____Stir Fry

 

Ingredients:

A – Your protein will be  boneless skinless chicken breasts. If you are feeding a family of 4 then use 3 large or 4 small chicken breasts. You will need to adjust how much you make on how many people you are serving. Or a time saving option is to make a little extra and take it for lunch the next day.

On a cutting board slice the raw chicken into 1 inch strips and then place it in a large skillet on the stove with 2 tablespoons of olive oil. Turn the stove onto medium heat.

B- Your vegetable can be anything you want. For this recipe we used the following:

1 green pepper

1 red onion

1 red pepper

5 cloves of garlic

1 jalapeno pepper

1 small bag of fresh green beans

1 small container of shitake mushrooms

After you have cleaned all of your vegetables slice them into big chunks

(don’t forget to remove the core and seeds from the peppers and peel from the onion before slicing)

Toss all of your vegetables in with your simmering chicken in the skillet or wok. Add two more tablespoons of olive oil and a few shakes of sea salt and pepper.

C- The whole grain for this meal is 1/2 cup of whole grain rice.

Follow the cooking instructions on the box. If you can try to find a rice that is ready in 20 minutes or less. This cuts down on your time in the kitchen.

Make sure the box says 100% whole grain. Another way to tell is by looking on the food label. If the rice has 3 or more grams of fiber per serving it is most likely a good choice. Foods that are whole wheat and whole grain should provide you with fiber.

D- There are many options for the fruit part of this meal! If you love pineapple we recommend serving a side dish of fresh sliced pineapple with the meal. If you buy canned pineapple just rinse it with cool water before you slice and serve it. This will remove any extra syrup or added sugary juices.

If you are not a pineapple fan pick a fruit your family has never tried. Maybe papaya, guava, or kiwi. Another fruit that kids love is mango. If it is not in season you can normally find it in the frozen food section. After the stir fry a half cup of frozen mango is like desert!

Be creative, try new fruits and veggies, and don’t forget to share with us your family’s name and inventive stir fry recipe! Also if you would like more quick and simple recipes visit us on FACEBOOK.

SHARE this on FACEBOOK, etc and LEAVE A COMMENT BELOW:)

 

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