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Szechuan Chicken Stir Fry

Szechuan Chicken Stir Fry

Ingredients
Non-stick cooking spray
1 lb. boneless, skinless chicken breast or tenderloins (can substitute lean pork or beef), all visible fat discarded, cut into 1-inch cubes
2 tsp. cornstarch
1 Tbsp. low-sodium soy sauce
1 tsp. jarred, minced garlic
¼ tsp. ground ginger
16 oz. frozen, packaged stir-fry vegetables
¼ cup low-sodium chicken broth
2 Tbsp. chopped, unsalted, unboiled peanuts
1 ½ cups brown rice, cooked to package instructions

Directions
Spray a medium skillet with cooking spray. In a medium skillet, toss chicken, cornstarch, soy sauce, ginger, garlic and red pepper flakes.
Cook chicken over medium-high heat for 5 minutes, until no longer pink.
Add vegetables and broth to skillet, reduce heat to medium, cover and cook 20 minutes, stirring occasionally.
Top with peanuts and serve over brown rice.

Servings: 4
Calories: 455; Fat: 7 grams; Cholesterol: 73 mg; Sodium: 265 mg; Carbohydrate: 64 grams; Fiber: 7 grams; Protein: 34 grams

* Recipe courtesy American Heart Association

Slow-cooker Steak Stroganoff

Slow-cooker Steak Stroganoff

Ingredients
3 tsp. all-purpose flour
½ tsp. garlic powder
¼ tsp. salt
¼ tsp. pepper
4 eye-of-round steaks (about 4 ounces each), flattened to ½-inch thickness, all visible fat discarded
1 tsp. olive oil and 1 tsp. olive oil, divided use
2 cups fat-free, no-salt-added beef broth
8 oz. medium button mushrooms (quartered)
½ cup frozen pearl onions
2 tsp. no-salt-added tomato paste
2 tsp. Worcestershire sauce (lowest sodium available)
1 cup water (if needed)
4 oz dried, whole-grain linguine
½ cup fat-free sour cream

Directions
In a shallow dish, stir together the flour, garlic powder, salt and pepper. Dip each piece of beef in the flour mixture, turning to coat and gently shaking off any excess. Reserve the remaining flour mixture.
In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the beef on one side for 2 minutes, or until browned. Add the remaining 1 teaspoon oil, swirling to coat the bottom as well as possible. Turn the beef over and cook for 2 minutes, or until browned. Transfer to a 3- or 4-quart slow cooker.
Sprinkle the reserved flour mixture over the beef. Add the broth, mushrooms, onions, tomato paste and Worcestershire sauce. If liquid in your slow cooker usually cooks out quickly, also add the water. Cook, covered, on low for 8 to 9 hours or on high for 3 to 4 hours, or until the beef is tender.
When the beef is tender, remove the liquid from the slow cooker. Measure out 1 ½ cups liquid, discarding any extra. Put the sour cream in a small bowl. Whist in about ½ cup of the liquid (to reduce the risk of curdling). Pour the sour cream mixture and the remaining 1 cup liquid into the slow cooker, stirring to combine. Serve the beef on the pasta. Top with the vegetables and sauce.

Servings: 4
Calories: 341; Fat: 5 grams; Cholesterol: 58 mg; Sodium: 271 mg; Carbohydrate: 37 grams; Fiber: 4 grams; Protein: 35 grams

* Recipe courtesy American Heart Association