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| Chicken or Beef Stir Fry |
| Number of Servings |
4 |
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Serving Size |
1 1/2 cup |
| Preparation Time |
30 minutes |
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Cooking Time |
NA |
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| Quantities |
Ingredients |
| 3 cups | rice, cooked |
| 4 ounces | lean beef or chicken, cut into thin strips |
| 1 teaspoon | vegetable oil |
| 1/2 cup | onion, chopped |
| 1 cup | any vegetable (fresh or frozen) |
| 1/2 cup | celery, diced |
| 1 | green pepper, cut into strips |
| 1 tablespoon | soy sauce |
| | pepper to taste |
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| Equipment |
Instructions |
- saucepan
- measuring cup
- measuring spoons
- mixing spoon
- sharp knife
- cutting board
- large frying pan or wok
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- Note: If you are using leftover rice, cook rice in the saucepan according to package directions while preparing stir fry.
- Cut meat into thin strips.
- Heat frying pan over high heat. Add oil to hot pan.
- Stir-fry meat and onion for 3 minutes by constantly stirring with only a small amount of oil in the frying pan. Meat should lose its pink color.
- If using frozen vegetables, add and continue to stir fry for 5-8 minutes.
- Add celery, green pepper, and any other vegetable, and stir-fry for one minute or until all vegetables are crisp-tender.
- Add cooked rice when vegetables are tender.
- Add soy sauce and pepper.
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| NOTES: Serving Suggestion: If served with milk or a milk product, this meal includes four food groups.Chicken is used in the nutrient analysis.Note: Lean beef was used in the nutritional analysis; mixed vegetables were the vegetables used in the nutritional analysis. |
| Nutrition Information |
| Calories |
130 |
| Total Fat |
2 g |
| Saturated Fat |
.5g |
| Protein |
9g |
| Carbohydrates |
19g |
| Fiber |
3g |
| Sugar |
4g |
| Vitamin A |
45% |
| Vitamin C |
60% |
| Calcium |
2% |
| Iron |
10% |
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