Rob and I are on a mission to remove as many extraneous carbs as we can from our diet. We want to bulk up the protein and veggies, and here's a recipe I made last night that did just that. PLENTY of veggies, great chicken protein, and super, super tasty. A little bit of sweet, a little bit of sour, and little bit of kick. And a WHOLE lot of YUMMY. I'll put my best estimates of nutritional data below, but remember, always check with your doctor and nutritionist about what you should be putting in your mouth and pouch, yo! (I'm over 2 yrs out from WLS)
INGREDIENTS TO PREPARE THE CHICKEN:
- 3 thinly sliced (or butterflied) boneless chicken breasts
- 1 tblsp of reduced salt soy sauce
- 2 tblsp of sesame oil (one for pan, one for chicken)
- 3 tblsp of oyster sauce
- 3 cloves of garlic
- 1 tblsp of corn starch
- 1/2 tblsp of baking soda
Cube the chicken in put into a large bowl. Mince garlic. Put all of the above ingredients (note: only 1 tblsp of sesame oil) in with the chicken, toss and coat the chicken. Cover bowl and put in the fridge while preparing veggies.
INGREDIENTS TO PREPARE THE STIR-FRY:
- 1 large onion, chopped
- 1 orange or yellow bell pepper, chopped
- 1 medium to small pablano pepper, chopped (seeds removed)
- 1 large portabella mushroom
In a HOT pan, use 1 tblsp of sesame oil and ake all of the above chopped veggies and stir fry until veggies start to soften. After they begin to soften, add the chicken from the fridge and stir fry until the chicken becomes seared on each side. Then add the following ingredients at the end:
INGREDIENTS TO FINISH THE STIR-FRY VEGGIES:
- 1 can of water chesnuts
- 1 large can (15-16 oz) of chunk pineapple - drain most, but leave a little juice for the sauce
- 1/2 cup of fresh chopped scallions/green onions
- 1 cup of cashews
Stir fry the remaining ingredients until warm, and then eat and enjoy! Don't be daunted by this recipe: it looks deceptively difficult, but it's actually quite easy and quick to make. The toughest part is chopping and preparing the veggies. The cooking is lickety-split! Super veggie-protein (count the veggies and fruit: SEVEN! EIGHT if you count the garlic. lol) This meal is DIVALICIOUS!
Nutrition Estimates:
This makes about 4-5 normal people meals, 8-10 pouch-sized meals. I'll base my estimates on 8 servings:
Calories: Total, 1056g. Per serving = 132 g
Fat: Total, 31 g. Per Serving = approx 4 g
Protein: Total, 76 g. Per serving= approx 9.25 g
Note: I haven't checked the carb content, but it's not that high - minus the corn starch and baking soda, which you could omit if necessary.
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