Mercy- Stir-Fry- February 5, 2013

Mercy- Stir-Fry- February 5, 2013

<br>Laura Vinyard, RD with Mercy, prepares a healthy and delicious stir-fry.&nbsp; The great thing about stir-fry is the variety of vegetables you can use, so you don't have to stick to the recipe as we've listed other options.


From Quick & Healthy Recipes by Brenda Ponichtera RD


lb. lean beef, pork or chicken cut into inch strips or lb. of scallops or shrimp

1 small onion, sliced

1 teaspoon chopped garlic

2 cups fresh broccoli flowerets

1 cup sliced carrots

1 cup sliced mushrooms

1 teaspoon soy sauce

2-4 tablespoons water


1. Spray a skillet with non-stick coating.

2. Add meat or seafood & stir-fry with garlic until cooked. Remove & keep warm.

3. Stir-fry carrots & onions until carrots are partially done. Add water, as needed, to prevent sticking.

4. Add broccoli, mushrooms & soy sauce. Stir-fry until vegetables are done to your liking.

5. Add meat or seafood. Serve with rice or noodles.

Makes 4 servings

Nutrition Information per serving without rice: & with rice:

Calories 145 260

Total Fat (grams) 5 6

Sodium (milligrams) 165 173

Carbohydrate (grams) 13 39

Protein (grams) 16 18

Dietary fiber (grams) 4 6

Exchanges: 2 meat + 2 vegetable + 1 starch

Other vegetables that are good in stir-fry are: green or red peppers, celery, green onions, zucchini, cauliflower, cabbage, snow peas, bean sprouts.

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