Basil-Lemon Stir Fry

When all else fails, and you don't know what to make for dinner just throw a bunch of fresh veggies into a sauté pan.

 



 



 

Ingredients & Nutritional Information:

• 2 cups of Yellow Squash, sliced & halved

          Calories: 40, Fat: 0g, Carbs: 8g, Sugars: 4g, Protein: 4g

• 1 cup of French Green Beans

          Calories: 21, Fat: 0g, Carbs: 5g, Sugars: 2.5g, Protein: 1.7g

• 1/2 cup of Cannellini Beans (Bush's Reduced Sodium)

          Calories: 100, Fat: 0g, Carbs: 19g, Sugars: 0g, Protein: 7g

• 2 TBS of Reduced Fat Feta Cheese

          Calories: 30, Fat: 1.8g, Carbs: 0.5g, Sugars: 0g, Protein: 3g

• 10 Cherry Tomatoes

          Calories:25, Fat: 0g, Carbs: 5g, Sugars: 3g, Protein: 0.5g

• 5 Medium Black Olives, sliced

          Calories: 25, Fat: 2g, Carbs: 1g, Sugars: 0g, Protein: 0g

• 2 Garlic Cloves

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.1g, Protein: 0.4g

• 1/2 of a Lemon, juice of

          Calories: 6, Fat: 0g, Carbs: 2g, Sugars: 0.6g, Protein: 0.1g

• 1 TBS of Fat Free Italian Dressing

          Calories: 8, Fat: 0g, Carbs: 1.5g, Sugars: 1g, Protein: 0g

• Basil
• Cayenne Pepper & Sea Salt
• Cooking Spray

Entire Recipe: Calories: 263, Fat: 3.8g, Carbs: 44g, Sugars: 11.2g, Protein: 16.7g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Combine basil & garlic in a food processor.  Pulse until blended & combined.
3. Put cherry tomatoes in a small bowl.  Spray with cooking spray and add a dash of sea salt.  Toss around until coated.
4. Place tomatoes on a lined baking sheet and bake for approximately 10 minutes.
5. Heat a saucepan to medium.  Once hot spray with cooking spray.
6. Add green beans, squash, basil/garlic, and lemon juice to the pan.  Sauté for a few minutes before adding the beans.
7. Sauté until veggies are combined and have begun to brown.  Remove from the heat.
8. Place veggies on a plate and top with roasted tomatoes, feta, black olives, Italian dressing, salt & pepper.

Asian Stir Fry

This stir fry is packed full of veggies and just the right amount of spice!  I'm crazy about the sauce, and it has considerably less sugar than most bottled brands.

Ingredients & Nutritional Information:

• 1/2 Boneless Skinless Chicken Breast, cooked & chopped

          Calories: 85, Fat: 1g, Carbs: 0g, Sugars: 0g, Protein: 18.5g 

• 1/2 of a Bell Pepper, sliced

          Calories: 12, Fat: 0g, Carbs: 2.8g, Sugars: 1.5g, Protein: 0.5g

• 1/4 cup of Red Onion, chopped

          Calories: 17, Fat: 0g, Carbs: 4g, Sugars: 1.7g, Protein: 0.4g

• 5 Asparagus Spears, cut in half

          Calories: 20, Fat: 0g, Carbs: 3g, Sugars: 2g, Protein: 2g

• 1 cup of White Button Mushrooms

          Calories: 15, Fat: 0.2g, Carbs: 2g, Sugars: 1.2g, Protein: 2.2g

• 1 cup of French Green Beans

          Calories: 31, Fat: 0g, Carbs: 7.5g, Sugars: 3.8g, Protein: 2.5g

• 2 cloves of Garlic, diced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0g, Protein: 0.4g

• 2 TBS of Dressing (Newman's Own Lite Sesame Ginger)

          Calories: 35, Fat: 1.5g, Carbs: 5g, Sugars: 4g, Protein: 0g

• 2 TSP of Sriracha

          Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 2g, Protein: 0g

• 1 TBS of Low Sodium Soy Sauce

          Calories: 10, Fat: 0g, Carbs: 1g, Sugars: 0g, Protein: 1g

Entire Recipe: Calories: 243, Fat: 2.7g, Carbs: 29.3g, Sugars: 16.2g, Protein: 27.5g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Whisk together the dressing, sriracha, and soy sauce.  Set aside.
2. Heat a frying pan on medium, and spray with cooking spray.
3. Add the chicken, veggies, garlic, and sauce to the frying pan and sauté for approximately 7 minutes.