Chicken Vegetable Stir Fry

 

Ingredients

1 cup quinoa
2 cups + 1 cup vegetable broth
¼ teaspoon Kosher salt
2 teaspoons + 1 tablespoon vegetable oil
1 pound chicken breasts, patted dry and sliced thin
2 cups shredded carrots
3 cups broccoli florets
1 orange or red bell pepper, seeded, stemmed and sliced thin
2 tablespoons low-sodium soy sauce
1 tablespoon minced, peeled ginger
2 teaspoons honey
1 tablespoon corn starch
3 tablespoons rice vinegar

Directions

  1. To cook the quinoa: In a medium pot, combine the quinoa, 2 cups vegetable broth and salt. Set pot over medium-high heat and bring to a boil. Reduce heat and simmer, stirring occasionally until cooked and all of the liquid is absorbed, about 15-20 minutes.
  2. While the quinoa is cooking, prepare the stir-fry. Set a non-stick wok, cast-iron or deep-sided pan over medium-high heat. Add 1 teaspoon of the vegetable oil. Once hot, add half of the chicken. Cook, stirring frequently until no longer pink, about 5 minutes. Remove chicken from the pan and keep warm. Add another teaspoon of vegetable oil and cook remaining chicken. Remove from the pan and combine with other cooked chicken and keep warm.
  3. Add the remaining vegetable oil to the pan. Add the carrots, broccoli and red bell pepper and cook until vegetables are slightly softened, but still crunchy, about 3-4 minutes. Whisk together the remaining vegetable broth, soy sauce, ginger, honey, corn starch and vinegar; add to the pan and bring to boil, cooking until thickened, about 1 minute.
  4. Add the cooked chicken back to the pan and cook an additional 1-2 minutes. (Note: Chicken is done when internal temperature reaches 165°F.) Season with salt to taste.
  5. To serve, portion ½ cup quinoa on each plate and top with 1 cup stir fry mixture. Serve with optional sides such as crushed red peppers, thinly sliced scallions or toasted sesame seeds.

Cooking Notes

  • Reduce the sodium content of the recipe by substituting low-sodium vegetable broth.
  • Save time by purchasing pre-shredded carrots and bagged broccoli florets.
  • To slice chicken easily, freeze it first. Partially freezing the chicken allows the knife to cut through the chicken more efficiently. Allow it to thaw before cooking.
  • For more efficient cooking, cut chicken strips about the same size. If chicken breasts are on the larger side, cut the larger part in half and then cut into strips.

Nutrition Information

Serving size: 1 cup stir-fry and ½ cup quinoa
Serves 6

Calories: 272; Total fat: 8g; Saturated fat: 1g; Cholesterol: 42mg; Sodium: 816mg; Carbohydrates: 30g; Fiber: 5g; Sugars: 5g; Protein: 21g; Potassium: N/A; Phosphorus: N/A

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Recipe: Spaghetti and Meat Squares

Spaghetti and Meat Squares
Prep Time 5 min Total Time 30 min Servings 6
Ingredients

1
pound lean ground beef or ground turkey
1/2
cup dry bread crumbs
1/2
cup applesauce
1
tablespoon instant minced onion
3/4
teaspoon garlic salt
1/4
teaspoon pepper
1
jar (26 to 28 ounces) tomato pasta sauce (any variety)
3
cups hot cooked spaghetti

Directions

1. Heat oven to 400°. Mix all ingredients except pasta sauce and spaghetti. Press mixture evenly in ungreased rectangular pan, 11x7x1 1/2 inches. Cut into 1 1/4-inch squares.
2. Bake uncovered about 15 minutes or until no longer pink in center and juice is clear; drain. Separate meat squares.
3. Mix meat squares and pasta sauce in 3-quart saucepan. Heat to boiling; reduce heat. Simmer uncovered about 10 minutes, stirring occasionally, until hot. Serve over spaghetti.

Credit: Betty Crocker’s Good And Easy Cookbook.

Recipe: Cheeseburger Crescent Casserole

Cheeseburger Crescent Casserole

Cheeseburger Crescent Casserole
Ingredients

                            1   pound lean ground beef, cooked, drained                                             
                            1/2   cup ketchup                                             
                            1/4   cup dill pickle relish                                             
                            1 1/2  cups shredded American cheese (6 oz)                                             
                1   can (8 oz) Pillsbury® refrigerated crescent dinner rollsDirections

1   Heat oven to 375°F. In 10-inch skillet, mix beef and ketchup. Heat over medium-high heat until hot, stirring occasionally. Stir in relish and 1 cup of the cheese. Spoon into ungreased 9- or 10-inch glass pie plate.
2   Separate dough into 8 triangles; roll up 1 inch on shortest side of each dough triangle. Place dough on top of meat mixture in spoke pattern with points towards center. Sprinkle with remaining 1/2 cup cheese.
3   Bake15 to 20 minutes or until cheese is melted.

Credit: Photo and recipe is property of ©2014 General Mills.