Stir fry and rice (health program approved)

Here is a recipe that one of my best friends made and I loved it, so I am sharing it with all of you!  This is approved on the health program I coach. 

The measurements below are for a family of four.  Adjust your serving size accordingly, or save the appropriate portion for leftovers!

Shopping list:

3 Tbsp. low sodium soy sauce

3 Tbsp. water

1 tsp. powdered ginger

3 tsp. sugar substitute

20 oz. chicken breast

4 servings of vegetables (Suggestion: 0.5 cups bell peppers, 1 cup spinach, 0.5 cups mushrooms and 0.5 cups broccoli)

2 cups (16 oz.) Shirataki tofu spaghetti noodles (only this kind of noodle is approved on program)

4 tsp. extra virgin olive oil

4 eggwhites

2 cups cauliflower, grated

2 tsp. garlic salt

Teriyaki sauce:

Mix the following:

• 3 Tbsp. low sodium soy sauce
• 3 Tbsp. water
• 1 tsp. powdered ginger
• 3 tsp. sugar substitute

Taste the mixture to see if it suits your tastes and adjust as needed.

(This sauce is equal to 2.5 condiments per person.)


Stir fry:

Ingredients:

• 20 oz. chicken
• 4 servings of vegetables
• 2 cups (16 oz.) of Shirataki tofu noodles

Directions:

1.  Brown chicken.

2.  Add veggies of your choice up to 4 servings of vegetables. 

2.  Drain, rinse and dry Shirataki spaghetti noodles (only these special tofu noodles are approved on program, prepare per package instructions).

3.  Add noodles to veggie stir fry mixture.

4.  Add half of your terriyaki sauce to the stir fry.

(Stir fry is equal to 6/7 of a protein and two veggie servings per person - terriyaki sauce not included, as it is calculated above.)


Cauliflower rice:

Ingredients:

4 tsp. extra virgin olive oil

4 eggwhites

2 cups cauliflower, grated

2 tsp. garlic salt

Directions:

1.  Grate the cauliflower using either the largest holes on a hand grater or with the grating blade in food processor. The results should almost resemble the size of cooked white rice.

2.  Heat oil to cover the bottom of a small skillet on medium-high.

3.  Add the cauliflower and garlic salt; fry about 4-5 minutes, stirring constantly until it begins to color a bit. Don't overcook or it might get mushy.

4.  Stir in half the terriyaki sauce mixture. Push the cauliflower to one side of the pan; pour in the beaten eggwhites.

5.  Lightly scramble the egg briefly then mix into the cauliflower.

(Cauliflower rice is equal to 1/7 of a protein, one healthy fat, 0.5 veggie serving, 0.5 condiments.)

If you would like more information on how to create healthy meals for your family, please email me at HealthyandFitLife@gmail.com.

Sources: click here and click here.