Ingredients Jump to Instructions ↓

  1. 1 protein from above list

  2. 1 vegetable from above list

  3. 1 starch from above list

  4. 2 teaspoons Smart Balance® Cooking Oil Sauce Ingredients

  5. 1/4 cup Smart Balance® Buttery Spread Original

  6. 1/4 cup finely chopped fresh parsley

  7. 1 tablespoon grated lemon zest

  8. 3/4 teaspoon coarsely ground black pepper

  9. 1/2 teaspoon salt

Instructions Jump to Ingredients ↑

  1. Description: Create your own stir fry dish by selecting your favorite protein, vegetables and grain. Stir fry the protein and vegetables; toss with the sauce of your choice, and serve over your favorite whole grain pasta, rice or potatoes. Choose ingredient(s) from each category (protein, vegetables and grain).

  2. Protein (choose 1, cut into 2-inch strips) 12 ounces chicken breast 12 ounces boneless pork chops 12 ounces beef sirloin 12 ounces lean white fish, such as catfish, tilapia, or peeled medium shrimp 15 ounce can of no sodium white, red, or black beans, rinsed and drained 2. Vegetables (choose any variety, 3 cups total) Onions Bell peppers Summer Squash Carrots Broccoli Cauliflower Green beans Asparagus Grape tomatoes Mushrooms Pea pods Edamame Shredded cabbage Spinach Chinese vegetables (water chestnuts, bamboo shoots, bean sprouts, etc.) 3. Starch (choose your starch, 2 cups total) Whole wheat pasta Baked potato Brown rice Bulgur Quinoa Each recipe serves 4; 1 1/2 cups mixture STEP 1: Protein & Vegetables: Heat 1 teaspoon of the Smart Balance® Cooking Oil in a large nonstick skillet over medium high heat. STEP 2: Tilt skillet to coat bottom lightly, cook the chosen protein and cook for 2 minutes, stirring frequently. Set aside on separate plate. STEP 3: Heat the remaining oil. STEP 4: Cook the vegetables 4 minutes or until tender crisp, stirring frequently. STEP 5: Return the protein to the skillet with the vegetables and cook 1 minute. Remove from heat. STEP 6: Sauce: Whisk together the sauce ingredients, stir in and toss until just melted. STEP 7: Squeeze lemon over all. STEP 8: Serve over your prepared grain.


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