Rainbow Stirfry

This is a simple, make ahead and TOTALLY HEALTHY LOADED lunch that is my go to for protein, energy and comfort food.  By making it ahead and freezing in zip-lock bags, I can grab it from the fridge and cook it up on a lunch break.  You can individualize this with many varieties of vegetables. Remember ~ make it colourful to get a kaliedoscope of vitamins including 3x your daily needed amount of vitamin C!

Prep time for freezing ahead –  20 minutes     Makes 3 individual meals

Ingredients:

  • 1 chicken/turkey breast
  • 1 each green, red, yellow pepper
  • 1 large red onion
  • 1/2 cup carrot pieces
  • 1 cup celery pieces
  • 1 cup broccoli florets
  • 1 cup bean sprouts
  • 1 cup cauliflower florets
  • 3 zip-lock bags

Slice chicken into thin strips and divide evenly among zip-lock bags.  Chop peppers into 1″ pieces, same with red onion, carrot and celery pieces.  Divide and add to zippys.  Break up or slice broccoli and cauliflower into small florets and add to bags.  Divide and add bean sprouts to finish each zip-lock, seal and freeze for up to 1 month.

20160123_152023

Preparing to Eat it!

Thaw Time: 10-15 minutes            Cook Time: 12 minutes          Serves: 1

Ingredients:

  • 1 tsp Olive Oil
  • 1 Tbsp Teriyaki/Soya/Honey Garlic Sauce
  • 1 Tbsp Fresh Lemon Juice
  • 1 Tbsp Sesame Seeds (optional)

Leave frozen (closed) zip-lock(s) in warm water for 10-15 minutes to thaw.

Add oil to iron/non stick pan and heat.  When oil is hot and bubbling, add chicken/turkey and cook 3-4 minutes per side until lightly browned.  Turn heat down to medium and add veggies.  Saute 3-4 minutes stirring often.  Add sauce ingredients (sauce, lemon juice and sesame seeds) and simmer on low heat for 2 minutes.

Serve by itself or over rice or noodles.

Suggested Nutritional Values (2 portions): Calories 195, Protein 15g, Carbohydrates 26g, Dietary Fiber 7g, Sugars 11g, Total Fat 5g, Cholesterol 24mg, Sodium 278mg

Great Mineral Bonuses:  Vitamin C 332%, Vitamin K 70%, Vitamin B6 62%, Niacin 45%.

Diabetes Type 2 Suggestions:   Stir fry the veggies in 1 Tbsp on Olive Oil, Lemon Juice and Sesame Seeds omitting Stir Fry Sauce to lower sodium.  Omitting carrots is another consideration to lower sugars and sodium.  This is a healthy meal on the whole.  

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