Tag Archives: weeknight meals

Shrimp and Broccoli Stir Fry

Here’s a great weeknight recipe that’s rich in protein and simple to put together.  Team FitNice loves this shrimp and broccoli stir fry that can be sweetened with teriyaki or toughened up a bit with soy.  This recipe uses a few of my favorite veggies but choosing your own favorite vegetables mean it’s sure to make everyone around your table happy.

Shrimp and Broccoli Stir Fry
Basics
Servings:  4
Prep Time:  10 minutes
Cook Time:  15 minutes
Difficulty:  2

Ingredients
1 pound large shrimp, if using raw, peel and devein, tails optional
1 small green or red pepper, bias sliced
1 large carrot, peeled, bias sliced
1 cup broccoli florets
1/2 cup bias sliced yellow onion
2 cloves garlic, minced
1/3 cup water
1/4 cup low sodium teriyaki or soy sauce
2 Tablespoons rice vinegar
1 Tablespoon cornstarch
1.5 teaspoons sugar (optional)
1/4 cup water
1 Tablespoon extra virgin olive oil
2 cups cooked rice, hot

Instructions
1.  Mix water, teriyaki, vinegar, cornstarch and sugar in bowl and set to side.
2.  In wok, heat oil and stir in garlic for 20 seconds.  Add pepper, carrot, broccoli and onion.  Stir for 3 minutes or until vegetables are cooked to preference.  Once vegetables are cooked, remove from wok with slotted spoon and set aside.
3.  Add teriyaki mix to wok.  Heat and stir gently until thick and bubbly.  Add shrimp and cook 3 minutes or until shrimp is opaque.  Stir in vegetables and heat through.
4.  Serve over rice.

shrimp and broccoli stir fryBe sure to use a low sodium teriyaki or soy to keep this shrimp and broccoli stir fry recipe heart healthy and enjoy it for year to come!

Coach Meredith

Not Fried Chicken Strips with Steamed Broccoli

Fried chicken is delicious, but it’s not very healthy.  Add to that tonight is Halloween, and nobody wants to spend the entire evening in the kitchen.  Not Fried Chicken Strips are fast, they’re not only not fried, they aren’t the least bit greasy and you can flavor them to whatever you’re in the mood for by adding seasonings to the bread crumbs.  A perfect meal for the family on the move, this is Team FitNice’s favorite recipe for breaded, not fried chicken strips, which taste wonderful and make sure the meals on any table are good for everyone.  Once cooked, the chicken strips can be dipped in ketchup, chopped up for a salad or baked with parmesan cheese to satisfy even the pickiest palates.  They also make leftovers for another dinner or a lunchbox.

BasicsNot Fried Chicken StripsNot Fried Chicken Strips
Serves:  2 – 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Difficulty: 3

Ingredients
1 1/2 pounds boneless, skinless chicken breasts
2 large eggs, beaten
2 cups seasoned bread crumbs
1/3 cup all purpose flourNot Fried Chicken Strips

Instructions
1) Preheat oven to 375, grease baking sheet
2) Place rinsed broccoli in steamer, bring water to boil and leave on low heat
3) Season chicken with salt and black pepper, season bread crumbs with salt and black pepper in shallow dish
4) Place beaten egg in a second shallow dish and bread crumbs in a thirdNot Fried Chicken Strips
5) Coat chicken in flour, shaking off any excess
6) Dip floured chicken strips into egg then finish by dipping in bread crumbs
7) Place breaded chicken strips on baking sheet and bake for 13-16 minutes, or until golden brown
8) Check broccoli and remove from heat or continue to steam to taste

Not fried chicken stripsThere you have it!  Quick, easy and healthy, Not Fried Chicken Strips with Steamed Broccoli is a great weeknight meal that is fast, low carb, low fat and good for you!

For help with your diet or more recipes, email us!  Info@FitNicePT.com