Beef and Vegetable Stir Fry
What better way to dress up a pound of top sirloin steak than this recipe which will leave your mouth watering for more. Pair it up with a side of brown rice and dig in. No matter what, this scrumptious recipe will take your taste buds to the next level. No doubt, beef is what’s for dinner!
Ingredients
- 1/3 cup water
- 2 tablespoons low sodium soy sauce
- 1 tablespoon low sodium, reduced fat chicken broth
- 2 teaspoons cornstarch
- 1 pound beef round steak cut into thin strips
- 1 cup broccoli florets
- 1 tablespoon minced garlic
- 1 red bell pepper cut into thin strips
- 1/2 medium onion sliced
- 1 cup mushrooms sliced
- 8 ounces canned water chestnuts drained
- vegetable oil cooking spray
Servings:
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Instructions
- Wash your hands and clean your preparation area.
- Mix the water and the corn starch together, stirring to break up clumps.
- Add chicken broth and soy sauce to cornstarch mixture and set aside. Pre-heat large skillet, and lightly coat the skillet with vegetable oil spray.
- Add the beef strips to the skillet and stir-fry for about 4 to 5 minutes
- Remove meat from pan and set aside and keep warm.
- Add the broccoli flowerets and stir-fry 2 for 3 minutes. If using fresh garlic, add it to the skillet, stir-fry for 1 minute.
- Add red bell pepper and stir-fry for 2 minutes.
- Add onion and stir fry for 1 minute followed by the addition of mushrooms and water chestnuts and stir-fry for an additional 1 minute.
- Return the meat to the skillet and stir in corn starch mixture.
- Cook and stir about 2 to 3 minutes until mixture is heated and sauce is thickened.
Recipe Notes
Skillet Chicken and Rice Casserole
Looking for an easy one pot, one pan meal? Try this delicious skillet chicken and rice casserole for simple and delicious dinner.
Ingredients
- 1 cup instant brown rice dry
- 1 cup water
- 1 1/4 pound boneless, skinless chicken breast
- 1/8 teaspoon salt
- 1/4 teaspoon ground black pepper
- Non stick cooking spray
- 1/3 cup shredded reduced fat swiss cheese
- 1/2 cup reduced fat mayonnaise with olive oil
- 1/4 cup skim milk
- 1 (12 ounce) bag frozen broccoli florets
- 1/3 cup diced roasted red pepper
Servings:
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Instructions
- Cut chicken into bite size pieces and season with salt and pepper.
- Heat large nonstick skillet with a lid, coated with cooking spray, to medium-high heat.
- Add chicken, stirring occasionally, until cooked through. Remove chicken pieces from the pan and set aside to rest.
- In the skillet prepare rice according to package directions omitting any added salt and fat.
- While the rice is cooking, steam broccoli according to directions on bag.
- Once the rice is cooked, stir in the swiss cheese, mayonnaise, and milk.
- Fold in broccoli, roasted red pepper, and chicken and bring to 165 Degrees F. Enjoy!
Recipe Notes
Spiced Nuts
Do you have a party in your future? If so, this dish will make you go nuts when you make it! It’s zesty flavor is perfect for any occasion. Enjoy!!
Ingredients
- 1 Tablespoon water
- 1 egg white large
- 2 Tablespoons honey
- 2 1/4 cups unsalted mixed nuts
- 1 teaspoon salt
- 1 teaspoon smoked paprika
- 1 teaspoon cumin ground
- 1 teaspoon coriander ground
- 1/2 teaspoon chili powder
Servings: 3 Tablespoon servings
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Instructions
- Preheat oven to 300 degrees Fahrenheit.
- Whisk water, egg white, honey in a large bowl. Add nuts and toss well to coat. Add the next 5 ingredeints and make sure the nuts are coated evenly.
- Spread nuts on a 9X13 inch baking pan and bake for 15-25 minutes.
Recipe Notes
Quinoa Cakes
Trying a new whole grain can be intimidating, especially when the name is difficult to pronounce. Quinoa (pronounced keen-wa) is a grain growing in popularity due to its nutritional value. Quinoa has more fiber and twice as much protein as any other grain. It can be used in a variety of dishes including burgers, stir-fries, breakfast bowls, and even pizza crust.
Today’s recipe uses quinoa, black beans, and cottage cheese. I love making this for on-the-road meals. These would also be a great option for kiddos who are in sports activities and need a quick meal before practice. You can freeze the mini cakes for up to 3 months and use them as needed. So instead of driving through the fast-food line, grab a protein-packed Quinoa Cake! Enjoy!
https://youtu.be/o4GgsqT66bU
Ingredients
- 2 cups water
- 1 cup quinoa
- 2 eggs and 2 egg whites lightly beaten
- 1 cup canned black beans, drained and rinsed
- 3/4 cup cottage cheese, reduced fat
- 1/4 cup scallions sliced
- 2 Tablespoons whole wheat flour
- 1 teaspoon baking powder
- 1/4 teaspoon salt
- 1/2 teaspoon cumin
- 1/4 teaspoon chili powder
- 3/4 cup shredded cheese, reduced fat
Servings:
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Instructions
- Preheat oven to 375 degrees F. Place 12 liners in a muffin tin and spray with cooking spray
- Bring water to a boil in a medium saucepan. Stir in quinoa. Reduce to a simmer, cover and cook until the grains are tender and fluffy. Let cool for about 10 minutes and transfer to a large bowl.
- Add eggs, beans, cottage cheese, scallions, flour, baking powder, salt and spices. Stir until combined. Fold in shredded cheese.
- Bake the cakes until slightly brown on top (20-25 minutes). Let cool for 5-10 minutes. Serve with your favorite salsa and avocado.
Recipe Notes
Recipe adapted from Eating Well
