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Chicken Stir-Fry

I made chicken stir fry last week. Just now getting around to post it. My stir fry is pretty flexible as I will explain in the recipe.

Most important thing to do with stir fry is PREP! Make sure everything is chopped, diced, sauted etc before you start the fry.

First thing first is to cook the meat. I got even thin sliced chicken (1lb) and diced it into small pieces and sauted it.

Raw

And cooked-make sure to season it as it cooks

You can also use beef, I prefer chicken.

As it sautes, chop your vegetables. I usually use garlic, onion, carrots, and water chestnuts-make sure to get sliced and not whole like I did!.

You can also buy cans of Chinese stir fry vegetables, they usually include the mini-corn cobs and beans sprouts along with other vegetables.

When you start your stir fry you want to preheat the oil in the wok-I use either wok oil or olive oil.

Add in the garlic and the onions-the onion I used was softball size, adjust to your taste.

Once the onions are cooked to your taste add in the other vegetables, things went fast so I didn’t get many pictures. Also add in some soy sauce.

Once they are heated up and still crunchy add in your rice. Rice choice is very important. You want to precook it and cool it before you even start-I cooked it that morning and stuck it in the fridge. Its gives a more “fried rice” texture to it.

Once the rice was thoroughly mixed in I added in a bit more soy sauce and the chicken. It was then about 30 seconds to mix and it was done. This made about 4-6 servings (my wok is HUGE).

Stir Fry

Long Grain rice (Figure about 1/2- 3/4 C COOKED per serving depending on vegetable amount)

1lb boneless skinless chicken-diced

1-3 garlic cloves-miced (per taste)

1 onion (choose size based on tastes)-diced

10-20 baby carrots-diced

1 can of sliced water chestnuts-drained

Other vegetables to taste

2tbsp of Soy sauce (more or less to taste)

1 tbsp of olive oil

Seasoning to taste (I just use salt and pepper on the chicken)

Instructions

Cook rice according to package directions. Once cooled, put in fridge to chill remembering to fluff.

Once it is chilled. Cook meat through. While meat is cooking prepare vegetables.

Once meat is cook preheat wok with oil over medium heat.

Add onions and garlic and cook until cooked and still crisp.

Add in other vegetables and some soy sauce -about 1/2, again cooking till cooked and crisp-stirring constantly.

Add in rice and meat with remainder of soy sauce stirring constantly till heated through.

Take off heat immeditaly and serve.

Nutritional information varies upon rice and meat amount.  Usually under 500 calories.

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Wednesday night I made Opal42’s Greek Lemon-Chicken and Potatoes. I made a couple of changes. Her recipe called for thighs, I used breasts. I also used Red Potatoes where hers called for New Potatoes. I didn’t eat it till lunch Friday, so here it is in my plasticware container portioned out. 1 Red potato per serving and 1/4 of a breast
First thing I did was dice the garlic (and was there A LOT!)

I then mixed together the broth, lemon juice, and herbs (I added the garlic shortly after)

Since I had to run out for a couple of hours I put everything in a plastic bag and let it marinade.

When I came back I sliced up my Red Potatoes and put them in an 8×8 (9×11 just seemed to big)
I then topped it when the chicken and marinade
I covered it and baked it for 30 minutes, and then uncovered for another 15. It was done perfectly. I tossed it in a bowl let it cool and covered and stuck it in my fridge. I pulled out a portion for my lunch yesterday.
Thoughts
It was very good, just a bit too garlicy. Less garlic next time. I might add in some pepper, its just missing something. I am sure I will think about it later. It was really quite simple to make and I think letting the chicken marinate helped with the flavor.

Greek Lemon Chicken Thighs and Potatoes

Servings: 4

Ingredients

  • 1/2 cup fresh lemon juice
  • 1/2 cup fat-free chicken broth
  • 4 clove garlic clove(s), minced
  • 2 Tbsp dried oregano
  • 1 pound uncooked new potatoes, cut into half, about 10
  • 1 pound uncooked boneless, skinless chicken breast

Instructions

Preheat oven to 350F. Coat a 9- X 11-inch pan with cooking spray.

Place chicken and marinade in pan; add potatoes. Bake until chicken is cooked through and potatoes are tender, about 60 minutes. Yields about 2 chicken thighs and 5 potato halves per serving.
Notes
You may substitute boneless, skinless chicken breasts for the thighs but reduce the cooking time by 15 minutes.

235 cal, 2.1g fat, 0.6g sat fat, 66mg chol, 278 mg sod, 23.3g carb, 3.1g fib, 30.3 g prot

Made strawberry shotcakes for desert.

Here they are pre baked

Ingredients

  • 1 pound strawberries, sliced
  • 1/2 cup sugar
  • 2 1/3 cup Bisquick Original Baking Mix
  • 1/2 cup fat-free skim milk
  • 3 Tbsp sugar
  • 3 Tbsp reduced-calorie margarine

Instructions

Pre heat oven to 425 Smash strawberries, Mix with 1/2 cup of sugar.
Stir rest of ingrediants together. Drop 6 spoonfills onto greased cookie shee.
Bake 10-12 min or until golden brown. Top with strawberries.

Calories 319, Fat 9.8, Fiber 2.7

Tonight I made the Chicken Parmigiana Recipe from the WW website. I also made some whole wheat spaghetti and for desert I caved and make strawberry shortcakes. Since my fiance and I walked to the store to get the groceries I had the points…well worth it.

I put the recipe for the Chicken at the bottom.

I breaded the chicken, here are the pieces, cut into 3-4 ounce pieces in the various stages of breading

Here are the chicken breaded and starting to brown.

The chicken got nicely brown (though I almost burnt the other side b/c I forgot to turn down the heat).

After the chicken was done I put it in my baking pan that had 1/2 cup of the tomato sauce in it. I topped it with the rest of the sauce and some cheese.

Here it is starting to plate

Here it is with 1 ounce of whole wheat spaghetti and 1/4 of the sauce from the pan.

Thoughts

This is definitely a keeper it will be going on my list of regulars! My fiance loved it! He wants me to make it again next week. It was easy to make and there was plenty of sauce for the spaghetti.

Chicken Parmigiana

Ingredients

  • 1 sprays olive oil cooking spray
  • 1 pound uncooked boneless, skinless chicken breast
  • 1/2 cup seasoned bread crumbs
  • 1 Tbsp Italian Seasoning
  • 1/2 tsp Salt
  • 2 items egg white(s)
  • 1 tsp olive oil
  • 1/2 cup shredded fat-free mozzarella cheese
  • 1 Tbsp grated Parmesan cheese
  • 4 oz uncooked whole-wheat spaghetti
  • 15 oz canned tomato sauce

Instructions

Preheat oven to 350F. Coat an 8-inch square pan with cooking spray.

Place egg whites in a shallow bowl. Combine bread crumbs with Italian seasoning and salt; pour into another shallow bowl. Dip chicken in egg whites; turn to coat. Dip chicken in bread crumb mixture; turn to thoroughly coat.

Coat a large skillet with cooking spray and add oil; heat over medium-high heat. When hot, add chicken and cook until lightly browned and no longer pink in center, about 4 minutes per side.

Pour 1/2 cup of sauce into prepared baking dish; place chicken in dish and pour remaining sauce evenly over chicken. Sprinkle with cheeses and bake until chicken is cooked through and cheese is bubbly, about 25 minutes
352.5 calories, 8.7 fat 3.8 fiber

I chopped up the onion and started cooking it (It was a bit more than the recipe called for)

Cooking onions

I realized I needed a bigger pan once all my other vegetables were chopped up.

I added everything into the pot and started it simmering

I started the chicken-I pounded it thin and cut it into 4 equal pieces. I then started water for the pasta

Here it is almost done

I then plated it, the plate in the background is the leftovers

Some close ups of the finished Product

Thoughts

It turned out perfectly. It was a bit bland and I like my sauce a bit thicker so next time I will add in some tomato paste to thicken it up. I think between that and a bit more pepper it will be very good.

Ingredients

  • 1 small onion(s), finely chopped
  • 1 Tbsp water
  • 3 cup plum tomato(es), coarsely-chopped (or a 28-oz can low-sodium tomato
  • 1 1/2 cup water
  • 1/4 cup celery, finely chopped
  • 1 Tbsp parsley, minced fresh
  • 1 Tbsp red wine vinegar
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 clove garlic clove(s), minced
  • 1 leaf bay leaf
  • 16 oz uncooked boneless, skinless chicken breast, 4x 4 oz
  • 4 oz Hodgson Mill Whole wheat fettuccine, will make 2 cups cooked
  • 2 Tbsp grated Parmesan cheese

Instructions

For the sauce, in a medium saucepan, combine the onions and the 1 tablespoon water. Cover and cook over medium-low heat for 5 minutes, stirring occasionally. (If necessary, add more water during cooking to prevent the onions from browning.)
Stir in the tomatoes (with juices), the 1 1/2 cups water, celery, parsley, vinegar, oregano, thyme, garlic and bay leaf. Bring to a boil, then reduce the heat to medium-low. Gently simmer, uncovered, about 30 minutes or until the sauce is the desired consistency. Remove and discard the bay leaf.
Meanwhile, spray an unheated large skillet with no-stick spray. Heat the skillet over medium heat. Rinse the chicken and pat dry with paper towels. Add to the skillet and cook for 4 minutes. Turn the chicken over and cook for 4 to 6 minutes more or until the chicken is no longer pink.
To serve, slice each chicken breast half at an angle into 1/4-inch-thick slices. Then arrange the slices, fanning them, on top of the fettuccine. Spoon some sauce over each serving and sprinkle with the cheese. Serve with the remaining sauce.
If there is any leftover sauce, freeze it to serve over pasta as a side dish for another meal.
This recipe yields 4 servings.
Calories: 227; Fat: 2.8 grams (11% of calories); Cholesterol: 52 milligrams; Sodium: 133 milligrams; Fiber (grams) 2.6.

4/16 Dinner-Takeout

Last night I worked late and studied for my level 2 knowledge test with one of my coworkers. We ordered out chinese. I had beef with broccoli-no pictures my cell phone was dead.