I Bought a Wok!

Chicken and Vegetable Stir FryYesterday I bought a wok.  It is a great cooking investment because it speeds the process of cooking healthy making vegetables cooked but crisp in 10 minutes or less.  I love it!  Below is the recipe I experimented with tonight.  It can easily be tweaked to suit your taste buds.

1. Marinate and let set 20 minutes or longer:

4 chicken breasts (sliced in strips),  2 T reduced sodium soy sauce,  4 T cooking sherry,  1/2 tsp crushed red pepper (optional)

2. Chop:

4 C vegetables (I used 1 yellow onion, 1 small cabbage, and 2 bell peppers, and 5 to 10 cloves of garlic.  Mushrooms and green onions are great too!)

3. Heat on medium high:

     2 T peanut or sunflower seed oil and 1 T ground or minced ginger

4.  Add chicken and cook until barely pink

5.  Add vegetables

6.  Mix in a small bowl:

     1/2 C reduced sodium chicken stock,  2 T cornstarch,  2 T sugar or honey,  2 T reduced sodium soy sauce

7.  Add sauce to the stir fry and serve immediately with brown rice or without.  This is a great, low carb recipe with numerous health benefits.

Kind of Handy: Eating Out

Believe it or not, your best measuring tool is never more than an arms length away.  I had several students at the university come to me this week asking how they can eat healthy in the dining hall.  I have two quick suggestions:

Portion Control.  Although I suggest keeping measuring utensils near dry foods such as cereals and sugar in the pantry to estimate portion sizes, let’s be real, no one is going to carry measuring utensils to the dining hall.  The quickest most universal measuring device for portion sizes is a person’s hand.  I found these estimations on the American Diabetes Association’s website, http://www.diabetes.org/food-and-fitness/fitness/weight-loss/food-and-portion-size.html, and from the American Heart Association’s website, http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Suggested-Servings-from-Each-Food-Group_UCM_318186_Article.jsp.

Protein:  Depth and length of a woman’s palm: 3 ounces of chicken or beef

Fat:  Thumb = 1 Tablespoon (Each tablespoon of fat accounts for roughly 100 calories of peanut butter, butter, olive oil, dressing, ect.)

Grains: 1 cupped hand = 1/2 Cup cooked grains

Fruits:  1 cupped hand = 1/2 Cup fresh fruit

Vegetables:  2 cupped hands = about 1 Cup steamed vegetables

USDA’s 10 Tips for the Dining Hall.  The below link contains helpful tips for eating in the Dining Hall:  http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet26BeChooseyintheDiningHall.pdf  (USDA, MyPlate)

Happy Eating!

Tawnie Goodwin