Caregiver Series: Stir-Fry Chicken & Vegetables

CHICOPEE, Mass. (Mass Appeal) – Our series on caring for your aging parent or loved one continues with a discussion on nutrition. Linda Galarneau, Nutrition Specialist/Program Supervisor from Greater Springfield Senior Services Inc. joined us with more.

Stir-Fry Chicken and Vegetables
Serves 1


3 ounces of boneless/skinless chicken cut up in chunks
3 teaspoons Lite Soy Sauce divided
1 ½ teaspoons corn starch divided
1 ½ cups frozen vegetable stir-fry mix
¼ teaspoon Garlic powder
¼ teaspoon Ginger
1 teaspoon canola oil
½ cup Water
½ cup of Brown rice cooked


1. In a bowl mix together 1 teaspoon soy sauce, ½ teaspoon corn starch, ¼ teaspoon garlic powder, ¼ teaspoon ginger and chicken; set aside

2. Add 1 teaspoon oil to non-stick skillet Over medium heat, stir fry chicken mixture for 5 minutes or until no longer pink. Remove chicken from pan and set aside.

3. in a small bowl mix together 2 teaspoons of soy sauce, 1 teaspoon corn starch, and ½ cup water; set aside. Place vegetables in skillet cook till tender. Add chicken/soy sauce mixture to vegetables and stirring constantly bring to boil, boil for 1 minute, Serve over rice.

Calories 587
Sodium 670


high in Vitamin A&C
fresh: (oranges, grapefruit, apricots, cantaloupe, pineapple watermelon, berries)
dried: (raisins, prunes, apricots, figs)
100% Orange juice /blended juices, canned in juice, water or lite syrup, frozen without sugar

high in vitamin A&C
fresh (carrots; broccoli; spinach, tomatoes, sweet potatoes, butternut squash, greens, potatoes, peppers)
canned, lower sodium vegetables, tomato sauce, spaghetti sauce,tomato juice/vegetable juices, frozen without added sauces

whole grains as first ingredient with at least 2 grams of fiber per serving.
Choose cereals with least amount of sodium and sugar

lean red meat, chicken, fish; avoid breaded chicken and fish.
Tuna fish (packed in water), peanut butter, eggs, low fat cottage cheese/ yogurt,
canned beans (kidney, lentils, garbanzo), Deli counter roast beef, roast turkey, chicken breast, reduced fat/sodium cold cuts

reduced sodium – “healthy choice”

whole grain products with least 2 grams of fiber per serving

avoid breaded entrees. Choose full meals with 700 milligrams or less of sodium

skim, 1% milk, non-fat powdered, low-fat/part skim cheeses, low-fat yogurt.

un-salted pretzels, dry roasted nuts; low fat ice cream or frozen yogurt; frozen fruit/juice bars (no sugar added);
microwave popcorn (no added fat).
Choose cookies with less fat/sugar (graham crackers, gingersnaps, fig bars, vanilla wafers).
Baked goods with a nutrition label to make informed decisions.
Reduced fat granola bars.
Low -fat crackers (3 grams or less, lower sodium version (rice cakes, saltines)

soft, spreadable margarines with first ingredient as liquid vegetable oil, no trans fats, least amount of saturated fat.
Choose polyunsaturated oils (safflower, corn); monounsaturated oils (olive, canola); nonstick cooking sprays.
Choose fat free, light or reduced fat salad dressings and mayonnaise.

choose reduced sugar or all fruit spreads

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