by Guest | Jun 2, 2021 | Recipes
Ingredients
- 3⁄4 cup sauce
- 4 teaspoons vegetable oil, divided
- 1 pound uncooked protein or 12 ounces cooked (about 2 cups), cut bite-size
- 3 cups vegetables, fresh, frozen or canned, cut bite-size
- 4 servings cooked grains, ready to serve
Directions
1. Wash hands with soap and water. Gather ingredients and cooking tools.
2. In a medium bowl, mix together the sauce ingredients and set aside.
3. Add 2 teaspoons oil to a large skillet over medium-high heat. Add the uncooked protein and stir until cooked, about 5 to 7 minutes, and then set aside in a bowl. If starting with cooked or canned protein, have it ready.
4. Add 2 more teaspoons oil to the skillet. Add the vegetables and stir to cook, starting with harder vegetables such as broccoli and carrots. (If needed, add 1 to 2 Tablespoons water to keep the vegetables from sticking to the pan.) After the vegetables have begun to soften, add the faster-cooking vegetables such as cabbage and corn. Cook until all are nearly done.
5. Stir the sauce and pour over the vegetables in the skillet. Bring to a light boil and cook 1 to 2 minutes until thickened. Gently mix in the protein and cook until heated through.
6. Serve the stir-fry over cooked grains.
7. Refrigerate leftovers within 2 hours.
Ingredient Ideas
Protein – try chicken, beef, pork, seafood, tofu or cooked beans
Vegetables – use any mixture you have on hand
Sauce – try one of these:
- Soy-ginger: 2 Tablespoons brown sugar, 2 Tablespoons low-sodium soy sauce, 2 Tablespoons cider vinegar, ½ cup water, 2 teaspoons cornstarch, ¼ teaspoon ground ginger and ½ teaspoon garlic powder. For more spice, add ⅛ teaspoon red pepper flakes or hot sauce.
- Peanut: Add 2 Tablespoons peanut butter to the soy-ginger sauce.
- Curry: Add 2 teaspoons curry powder to the soy-ginger sauce.
- Fresh Tomato and herbs: 1/2 to 1 cup chopped tomatoe, 1 Tablespoon chopped herbs such as cilantro or basil, 1/2 teaspoon garlic powder, 1/4 teaspoon each salt and pepper. Add this sauce with the protein and do not boil.
Grains – try rice, pasta, bulgur, quinoa or polenta
Photo and Recipe Source: https://www.foodhero.org/recipes/mix-and-match-stir-fry-0
by Guest | May 26, 2021 | Recipes
Ingredients
- 1 cup dry barley
- 3 cups water
- ¼ cup dried cranberries
- 1 cup fresh blueberries
- 1 cup sweet snap peas, chopped
- 2 cups apples or another fresh fruit or veggie, chopped (about 1 1/3 medium apples [3” diameter])
- ½ cup red bell pepper, seeded and chopped (about 1 small pepper)
- ½ cup green onions, sliced thin
- 1 Tablespoon vinegar
- 3 Tablespoons oil
- ¼ cup lemon or lime juice
Directions
- Place barley and water in a 2 or 3 quart saucepan. Bring to a boil, then turn to low. Cook covered for 45 minutes.
- Rinse cooked barley briefly in cold water. Drain.
- Add remaining ingredients. Toss well.
- Refrigerate leftovers within 2 hours.
Notes
- Substitute different fruits and vegetables in season.
- Add nuts or seeds for added protein.
Photo and Recipe Source: https://www.foodhero.org/recipes/barley-summer-salad
by Guest | May 19, 2021 | Recipes
Prep Time: 15 minutes
Cook Time: 30 minutes
Ingredients
- ¾ pound lean ground beef
- ¼ teaspoon ground ginger
- ¾ teaspoon garlic powder
- 2 Tablespoons brown sugar
- ¼ cup low-sodium soy sauce
- 2 teaspoons cornstarch
- 1 Tablespoon sesame oil
- ¼ teaspoon red pepper flakes
- ½ cup water
- 4 cups broccoli, chopped (fresh or frozen)
- 3 cups cooked bulgur
Directions
1. Sauté beef, ginger and garlic powder in a skillet over medium-high heat until meat is browned.
2. In a bowl, mix sugar, soy sauce, cornstarch, sesame oil, pepper flakes and water.
3. Add sauce to beef and cook for 5 minutes. Add broccoli and cook until tender.
4. Serve over cooked bulgur.
5. Refrigerate leftovers within 2 hours.
Notes
- Try “Baked Tofu” instead of beef.
Recipe & Photo Source: https://www.foodhero.org/recipes/beef-and-broccoli
by Guest | May 12, 2021 | Recipes
Prep Time: 10 min
Cook Time: 10 min
Ingredients
- 14 ounces extra firm tofu
- 1 cup onion, chopped
- 1 cup bell pepper, chopped (any color)
- 1 teaspoon oil
- 10 ounces frozen chopped spinach, thawed/drained
- 1 teaspoon garlic powder or 4 garlic cloves, minced
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 ounce (1/4 cup) cheddar cheese
Directions
- Drain and press tofu to remove extra liquid. Crumble; set aside.
- In a medium skillet over medium heat, sauté onion and bell pepper in oil until tender, 5-7 minutes.
- Add spinach, garlic, salt and pepper. Stir to combine.
- Add tofu; cook and stir until heated through. Sprinkle cheese over the top. Serve hot.
- Refrigerate leftovers within 2 hours.
Notes
- More spice? Try cumin or chili powder. Add other veggies.
Recipe and Photo Source: https://foodhero.org/recipes/tofu-scramble
by Guest | May 5, 2021 | Recipes
Prep Time: 5 min
Cook Time: 5 min
Ingredients
- 2 eggs
- 1/2 cup low-fat or non-fat milk
- 1/4 teaspoon cinnamon or nutmeg
- 1/2 teaspoon vanilla
- 4 slices whole-wheat bread
- powdered sugar (optional)
Directions
- Wash hands with soap and water.
- In a flat-bottom bowl or casserole dish, beat together the eggs, milk, spice and vanilla, if desired.
- Lightly grease a skillet and place it on medium heat.
- Dip both sides of the bread in the egg and milk mixture. Cook in the skillet about 2 minutes on each side or until brown and cooked through.
- Move the pieces from the pan to plates and dust with powdered sugar, if desired.
- Refrigerate leftovers within 2 hours.
Notes
- Works best when bread is somewhat dry rather than fresh.
- Poke a few holes in the bread to absorb more egg mixture.
- Try topped with Any Berry Sauce or Microwave Applesauce.
Photo and Recipe Source: https://www.foodhero.org/recipes/french-toast
by Guest | Apr 28, 2021 | Recipes
Prep time: 10 min
Cook time: 30 min
Ingredients
- 3 cups potatoes cut in 1-inch pieces
- 2 teaspoons oil
- ¼ teaspoon each salt and pepper
- ½ cup of parmesan cheese, shredded or grated
Directions
- Preheat oven to 400 degrees.
- In a large bowl, toss potatoes with oil, salt and pepper.
- Place potatoes in a single layer on a large baking sheet.
- Roast 25 minutes; sprinkle with cheese; roast 5 to 10 minutes more. Serve warm.
- Refrigerate leftovers within 2 hours.
Notes
- Try other types of cheese or a blend!
Recipe and Photo Source: https://foodhero.org/recipes/parmesan-roasted-potatoes
