Vegetable Stir Fry

Vegetable Stir Fry
Serves: 4 (large portions)

Ingredients
3 cups of thinned slices celery
2 cups of carrots sliced
4 cups of mushrooms( I love mushrooms)
1 large red pepper
1 large green pepper
1 large orange pepper
1 bunch of broccoli sliced into florets
2 large onions sliced into small chunks
about 4 small slices of fresh ginger root
1 tablespoon of corn starch or arrowroot
1/2 cup of FF Italian Dressing
2 tablespoons of Extra Virgin Olive Oil
1 clove of garlic minced

Directions
Heat your wok or a large deep frying pan 2 tbsp of oil.
I start with the garlic , onion and ginger root
Next goes in the celery and carrots
Then the peppers, broccoli and mushrooms

When veggies are ready I take the 1/2 cup of Itialian
that I have mixed in 1 tablespoon of corn starch and
pour onto of veggies and very quickly stir fry and mix
till veggies are coated and sauce thickens a bit.

You can eat this by itself or serve either over rice
or chinese noodles.

Calories are 202 per serving.
For 1 serving(1cup) of noodles add 230 calories (your meal is still only 432
 calories)
For 1 serving(1cup) of rice add 220 calories (I use brown rice and the meal is
 still only 422 calories)

Mexican Steak Stir Fry

This recipe is very versatile-you can serve it over rice,
warm some whole wheat tortillas and make fajitas, spoon
it over a bed of greens, etc.

FLEX POINTS = 5 PER SERVING (according to the source I got it from.  My
points finder doesn't go this high)
                   
* Exported from MasterCook *

                         MEXICAN STEAK STIR-FRY

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Steak                           Stir-Fry

 Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
    3/4         pound  sirloin steak -- trimmed -- boneless
 1             medium  chopped onion
 1              small  chopped green bell pepper
 1              clove  minced garlic
 1                cup  frozen corn kernels
    1/2           cup  salsa
 1             medium  zucchini -- sliced
 1         15 oz. can  pinto beans -- drained and rinsed
 1       14.5 oz. can  canned tomatoes -- undrained

1.  Remove fat from beef. Cut beef into 1/4 x 1/2 inch strips.

2.  Spray 12 inch nonstick skillet or wok with nonstick cooking spray;
heat
over
medium-high heat. Add beef, onion, bell pepper, and garlic; stir-fry 4
to 5
minutes or until beef is brown.

3.  Stir in remaining ingredients, breaking up tomatoes. Cook about 5
minutes, stirring occasionally, until zucchini is tender and mixture is
hot.

Source:
 "lowfatgoodcooking@yahoogroups.com"
                                   - - - - - - - - - - - - - - - - - -
-

Per Serving (excluding unknown items): 625 Calories; 14g Fat (19.0%
calories
from fat); 42g Protein; 88g Carbohydrate; 30g Dietary Fiber; 53mg
Cholesterol; 351mg Sodium.  Exchanges: 5 Grain(Starch); 3 1/2 Lean
Meat; 2
Vegetable; 1 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Southwestern Chicken Recipe

Quick and easy, very tasty meal. evolved to our tastes from Cooking Light.


18 min 10 min prep
SERVES 4
vegetable oil cooking spray
1 lb boneless skinless chicken breast half, cut into 2 1/2 x 1/2 inch strips
1 1/4 teaspoons chili powder
1/4 teaspoon ground cumin
1 teaspoon vegetable oil
1 1/4 cups green pepper strips
1 cup thinly sliced onion, separated into rings
1 cup frozen whole kernel corn
3/4 cup commercial thick & chunky salsa (mild or hot, your choice)

Coat a large nonstick frypan with cooking spray, and place over high heat until hot.

Add chicken, stir fry 3 minutes.
Stir in chili powder and cumin.
Remove chicken from frypan, set aside.

Add oil to frypan, and heat over medium high heat.
Add green pepper strips and onion, stir fry 3 minutes.

Return chicken to frypan and stir in corn and salsa.
Stir fry 2 minutes more or until thoroughly heated (Alternately, thinly sliced into strips, turkey, beef or pork may be used).>
Nutrition Facts

Serving Size 1 (298g) Recipe makes 4 servings
Calories 209 Calories from Fat 28 (13%) Amount Per Serving %DV
Total Fat 3.2g 4% Saturated Fat 0.6g 3% Monounsaturated Fat 0.8g Polyunsaturated Fat 1.3g Trans Fat 0.0g Cholesterol 65mg 21%
Sodium 376mg 15% Potassium 645mg 18% Total Carbohydrate 17.4g 5% Dietary Fiber 3.1g 12% Sugars 4.0g Protein 28.9g 57% Vitamin A 516mcg 10% Vitamin B6 0.9mg 47% Vitamin B12 0.4mcg 7% Vitamin C 31mg 51% Vitamin E 1mcg 3% Calcium 42mg 4% Iron 1mg 8%
© 2009 Recipezaar. All Rights Reserved. http://www.recipezaar.com

Southwestern Chicken & Pepper Stir Fry

SOUTHWESTERN CHICKEN & PEPPER STIR-FRY - CORE

FLEX POINTS = 3 PER SERVING

* Exported from MasterCook *

SOUTHWESTERN CHICKEN & PEPPER STIR-FRY

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Breasts Stir-fry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons lemon juice
2 teaspoons chili powder
1 pound skinless boneless chicken breast -- cut into
1/2'
strips
2 teaspoons canola oil
1 cup red bell pepper -- julienned
1 cup yellow bell pepper -- julienned
1/3 cup picante sauce
1/2 pound plum tomatoes -- quartered
5 cups lettuce -- thinly sliced

1. Combine first 3 ingredients in a bowl; cover and marinate in
refrigerator 1 hour.

2. Heat oil in a large nonstick skillet over medium-high heat. Add
chicken
mixture, stir-fry 4 minutes. Add bell peppers; stir-fry 1 minutes.
Add
picante sauce and tomatoes; stir-fry 2 minutes.

Serve over lettuce.

- - - - - - - - - - - - - - - - - -
-

Per Serving (excluding unknown items): 161 Calories; 4g Fat (19.6%
calories
from fat); 23g Protein; 10g Carbohydrate; 3g Dietary Fiber; 53mg
Cholesterol; 206mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1
1/2
Vegetable; 0 Fruit; 1/2 Fat.

NOTES : POINTS PER SERVING: 3

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0