Alpha Nutrition Kitchen

The Art of Food Preparation

Phase 1

One Dish Meals

Chinese Sauté

1 Tablespoon

safflower oil

1/4 cup

diced zucchini

1/4 cup

diced chicken breast

1 cup

cooked rice

1/2 cup

chopped broccoli

1/2 teaspoon

oregano

1/2 cup

thinly sliced carrots

1/2 teaspoon

parsley

1/2 cup

green beans

1/2 teaspoon

basil

1/2 cup

water

 

salt and pepper

1/4 cup

diced  cooked squash

 

 

In a large wok or non-stick frying pan, heat oil on high for 1 minute.  Add chicken breast to oil and stir-fry (quickly stir) until pieces are almost cooked. Set chicken aside.  On medium heat, stir-fry broccoli, carrots, green beans adding ˝ cup 125 ml of water while stirring.  Add squash, zucchini, rice, chicken and spices. Cover to steam the foods until cooked.  Keep close watch and add water to keep the steam but not so much that it drowns the dish.  Add salt and pepper to taste.  Serves 2 for one-dish meal or 4 as a side dish.

Fried Rice

1

small carrot

1/4 cup

frozen peas

1/4 cup

cooked diced poultry

1/4 cup

broccoli

4 cups

cooked rice

 

salt to taste

 Heat a large non-stick frying pan (or oil in wok). Fry carrots for 2 minutes. Add chicken or turkey. Stir in rice, peas and broccoli. Season with salt. Cook, stirring often, until rice is browned.

Chicken Soup

1

chicken breast

1/2 cup

carrots, cubed

1/4 teaspoon

safflower oil

1/2 cup

squash, thin wedges

2 cups

water

1/2 cup

cooked rice

1/2 cup

broccoli, chopped

 

herbs, salt , pepper

  Cut the chicken into bite-sized pieces. Sauté the chicken in oil until browned. Add water. Boil on medium heat for 10 minutes. Stir in the broccoli, carrots, and squash. Simmer until the vegetables are tender. Add the rice. Season to taste.