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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 223.1
  • Total Fat: 10.9 g
  • Cholesterol: 37.0 mg
  • Sodium: 678.1 mg
  • Total Carbs: 22.0 g
  • Dietary Fiber: 3.0 g
  • Protein: 10.9 g

View full nutritional breakdown of TJ's Stir Fry calories by ingredient
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TJ's Stir Fry

Submitted by: SEAMONKEYCHIK

Introduction

Healthy stir fry Healthy stir fry
Number of Servings: 3

Ingredients

    Bok Choy, raw-shreaded, 0.5 cup
    Celery, raw, 1 stalk, large (11"-12" long)
    Scallions, raw, 1 large
    *Bean sprouts, 1 cup
    Chicken Thigh, 1 thigh, bone and skin removed
    Shrimp, cooked, 5 large
    *Brown Rice, medium grain, 1 cup
    *Soy Sauce, 2 tbsp
    Garlic, 1 clove
    Broccoli, fresh, 1 spear (about 5" long)
    Leek .25 (top portion)
    Water, tap, 1 cup (8 fl oz)
    Sesame Oil, 1 tbsp
    *Extra Light Olive Oil, 1 tbsp

Directions

You will need a large frying pan. Get the pan good and hot before adding any oils. In a seperate pot boil some water for the rice.

While things are warming up on the stove chop up the bok choy, celery, scallion, leek, broccoli, and garlic (or you can do this in advance) rinse well and set aside.
Remove all the meat from the chicken and dice well (save bones if you make stocks) set aside.

Boil the brown rice according to the package instructions. When rice is done rinse and set aside.

In the hot frying pan add olive oil and sesame oil shake the pan around to get it nice and coated. First add the celery, garlic, and "bulb" portion of the scallion and bok choy. As this starts to get nice and carmelized you can add the broccoli, leek, and remaining portion of the bok choy and scallion. Add water and cover for about 7-15 minutes or until everything is tender. Once everything is nice and tender remove from the pan and set aside but leave all the juices. Add chicken to the pan and cover. Once the chicken is cooked add the bean sprouts, and return the vegetables back into the pan. Add shrimp to the top (I used precooked, tails off) cover and let all that flavors "come together".

When everything is finished serve rice with stir fry mixture or on the side.

Number of Servings: 3

Recipe submitted by SparkPeople user SEAMONKEYCHIK.






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