My Shopping List
Most Recent Items:
Stir-Fry Fajita Chicken, Squash, and Corn
Courtesy of Recipes for Healthy Kids Cookbook for Homes
Prep Time: 30 Min.
Cook Time: 1 Hr.
What you need:
(click + to add ingredients to your shopping list)
+ 1 3/4 c. brown rice, long-grain, regular, dry
+ 1 1/2 tsp. salt-free chili-lime seasoning blend
+ 1/4 tsp. granulated garlic
+ 1 Tbsp. fresh cilantro, chopped
+ 2 Tbsp. canola oil
+ 1 c. fresh onions, peeled, diced
+ 4 c. cooked fajita chicken strips (16 oz.)
+ 3 1/2 c. fresh butternut squash, peeled, seeded, diced 1/2-in.
+ 1/2 c. fresh red bell peppers, seeded, diced
+ 1 c. frozen corn, thawed
+ 1/2 c. canned diced green chilies
+ 1/2 c. canned low-sodium diced tomatoes
+ 1/2 tsp. ground black pepper
+ 3/4 tsp. ground cumin
+ 1/4 tsp. garlic powder
What to do:
1. Combine brown rice and 4 1/2 cups water in a large pot and bring to a rolling boil. Turn heat down to low. Cover and cook until water is absorbed, about 30-40 minutes. Sprinkle with 1/2 tsp. salt-free seasoning blend, granulated garlic, and cilantro. Mix well. Keep warm. A rice cooker may be used with the same quantity of brown rice and water.
2. Heat canola oil in a large skillet or a wok. Cook onions for 2 minutes or until translucent.
3. Add chicken, squash, and remaining salt-free seasoning blend. Stir-fry over high heat for 10 minutes or until squash is tender.
4. Add red peppers, corn, green chilies, tomatoes, pepper, cumin, and garlic powder. Stir-fry over medium-high heat for no longer than 2 minutes so vegetables will remain crunchy. Do not overcook. Reduce heat to low and let simmer 2 minutes. Serve hot.
For more recipes or information, please visit teamnutrition.usa.gov
Calories: 396; Total Fat: 10g; Saturated Fat: 2g; Cholesterol: 62mg; Total Carbs: 59g; Fiber: 7g; Protein: 20g; Sodium: 574mg;