Tag: meatless Monday

recipes

Chicken Vegetable Stir – fry

Posted on by mghdiabeteseducation

Cooking dinner at home during the week doesn’t have to be complicated.  Try this chicken stir-fry recipe from the MGH Be Fit program.  Short on time?  Fill up a container with already cut veggies from your grocery store salad bar. Or keep frozen vegetables, such as broccoli, on hand to use in a pinch.  Substitute tofu for the chicken for a meatless option.

Ingredients:

2 tbsp reduced sodium soy sauce
1 tsp brown sugar or honey
1 tsp minced ginger
1 pound chicken breasts, raw
2 tbsp olive (or canola or peanut) oil, divided
½ cup sliced onion
1 cup sliced red, orange, or green peppers
1 cup roughly chopped broccoli florets
2 cloves garlic, minced
1 cup frozen peas
4 cups cooked brown rice (such as quick-cooking Uncle Ben’s Ready Brown Rice—90 second)

Instructions:
In a medium bowl, combine soy sauce, brown sugar, and ginger. Add chicken to the soy sauce mixture; set aside.

Heat 1 tbsp oil in a large sauté pan over medium-high heat; add chicken breasts. Cook 4-6 minutes per side (until each side in browned). Remove the cooked chicken and set aside.

Wipe out the inside of your pan with a paper towel to remove any overly browned bites.  Add 1 tbsp oil and then add the remaining vegetables (except peas) to the pan, including the garlic.

Stir vegetables occasionally until they are tender- crisp; add the peas and cook until warmed through. Cut the cooked chicken into strips and add to the vegetables; stir to combine.

Serve with 1 cup cooked rice per person.

Yield:  4 servings

Nutrition Information per Serving: 
Calories:  455 •  Protein:  32g • Sodium:  400mg • Carbohydrate:  49g • Fiber:  5g
Fat:  14g • Sat fat:  2g

Recipe from Tara Linitz, MS, RD, LDN
0
recipes

Be Fit Basics: Black Bean Burger

Posted on by mghdiabeteseducation

Ingredients:
1 (2 ounce) hamburger bun, torn into pieces (can also substitute about 1 cup of breadcrumbs)
3 tbsp olive oil, divided
1 garlic clove, minced
1 can (15 ounces) black beans, low sodium, drained, can divided
¾ tsp chili powder
1 tbsp cilantro, chopped (can also omit or substitute another herb, like parsley)
¼ tsp kosher salt
1 large egg, lightly beaten PLUS 1 egg white, lightly beaten

Instructions:
Place bun in a food processor (or blender) and pulse until it turns into crumbs and transfer to a large bowl.  Add 1 tbsp oil, garlic and ¾ can of beans to food processor and pulse until mixture makes a thick paste.

In bowl with the bread crumbs stir in bean mixture, remaining ¼ can of beans, chili powder, cilantro, salt and eggs until combined. Divide mixture into 4 equal portions, shaping each portion into a patty. Heat sauté pan on medium heat; add remaining 2 tbsp oil.  Add patties to pan and cook about 4 minutes or until bottoms are browned. Flip and cook 3-4 minutes or until patties are cooked throughout.

Yield: 4 servings

Nutrition Information per Serving (per patty):
Calories: 250 • Protein: 10g • Sodium: 355mg • Carbohydrate: 25g •
Fiber:  6g • Fat:  13g • Sat Fat: 2g

Make it a Meal
Protein: 1 serving black bean burger (1 patty)
Starch: 1 bun (170 calories)
Vegetable: 1 cup carrot sticks or baby carrots (50 calories)
Burger Topping(s): ¼ avocado, sliced (60 calories) plus onion slices (5 calories)

Leftovers? Place black bean patty on ½ a whole wheat English muffin.  Add slice of cheddar cheese and place under the broiler (or in toaster oven) to make an open-face black bean burger melt. Pair with a side of mixed greens.

0