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

Ingredients

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

Instructions

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

“STAPLES THAT EVERY SENIOR SHOULD HAVE IN THEIR PANTRY/REFRIGERATOR/FREEZER”

FRUITS:
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

VEGETABLES:
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

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

PROTEIN:
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

CANNED SOUPS:
reduced sodium – “healthy choice”

PASTA/NOODLES/RICE:
whole grain products with least 2 grams of fiber per serving

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

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

SNACKS:
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)

FATS/VEGETABLE OILS/SALAD DRESSINGS:
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.

JELLIES/FRUIT SPREADS :
choose reduced sugar or all fruit spreads

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