Chicken Stir- Fry Freezer Meal

Today’s post is from Brittaney Abney, a student at Texas Tech University who is working with theDinner Tonight program as a dietetic intern. To become a registered dietitian, students must complete a total of 1,200 hours of supervised practice. During this time, they will have experiences in three main areas of dietetics. Clinical, community and food management. Being a preceptor for other dietitians means so much to me as it provides a way to support further education of those entering the profession. As a registered dietitian, it is my passion to connect nutrition information with the food on our tables, so I was excited to have Brittaney experience the Dinner Tonight program.

Do you constantly have somewhere to be and wish there where two of you? I’m right there with you. I’m a dietetic intern earning my Master’s degree, so I know that sometimes, dinner takes a backseat to everything else going on in life. Freezer meals are an alternative that will allow you to eat healthier and cost effective meals while saving you some time in the evenings.

Freezer meals are quite a hit on social media these days and there are articles and blogs all over the internet talking about it. The idea is that you utilize your spare time on the weekend to prepare several meals and freeze them for later use.  When you are ready to use,  place the meal in the refrigerator the night before allowing it to thaw and then throw it in the slow cooker before you leave for work or quickly cook it when you get home. This cuts down on the time spent preparing dinner during the week allowing you to still eat a home cooked meal in the midst of all the craziness.

Today’s video is a how-to-guide for putting together a freezer meal – Chicken-Stir Fry.

Sincerely,
Brittaney Abney
Texas Tech University Dietetic Intern

https://youtu.be/a2VF5PD2s_k

Chicken Stir Fry

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Servings

5 people

Servings 5 people

Chicken Stir Fry Votes: 3 Rating: 3.33 You: Rate this recipe! Print Recipe Add to Shopping List This recipe is in your Shopping List Servings 5 people Servings 5 people

Ingredients

• 12 oz frozen vegetables
• 2 each chicken breasts
• 1 batch marinade

Marinade

• 3 tbsp low sodium soy sauce
• 1 tbsp agave nectar or honey
• 1 tbsp sesame oil
• 1 tbsp sesame seeds
• 1 tsp dried ginger
• 3 each garlic cloves minced
• 3/4 cup low sodium chicken broth can substitute vegetable broth
• 1 tbsp cornstarch

Servings: people

Units:MetricUS Imperial

Instructions

Preparation for Freezing

1. Chop chicken breasts into bite sized pieces and put in freezer safe sandwich sized bag.
2. Prepare marinade by placing all ingredients into bowl and whisk until combined. Place marinade in medium sized freezer bags.
3. Place both bags into a large freezer safe bag. Label & date including number of servings and instructions for cooking.

Cooking

1. Place chicken and marinade in the refrigerator to thaw completely.
2. Stirfry meat with a little oil in a wok or skillet for a few minutes until cooked through. Add frozen vegetables and extra marinade. Cook on high and stir frequently for 3-5 minutes until vegetables are heated and meat is no longer pink in the center (at least 165 F).
3. Serve on its own or with a side of brown rice.

Recipe Notes

Nutrition Facts

Chicken Stir Fry

Amount Per Serving

Calories 194 Calories from Fat 45

% Daily Value*

Total Fat 5g 8%

Saturated Fat 1g 5%

Trans Fat 0.01g

Polyunsaturated Fat 2g

Monounsaturated Fat 2g

Cholesterol 38mg 13%

Sodium 463mg 19%

Potassium 193mg 6%

Total Carbohydrates 17g 6%

Dietary Fiber 3g 12%

Sugars 5g

Protein 19g 38%

Vitamin A 11%

Vitamin C 9%

Calcium 2%

Iron 5%

* Percent Daily Values are based on a 2000 calorie diet.

Nutritional Information based on chicken stir-fry without rice.

Recipe adapted from happymoneysaver.com