Eat and BEneFit ! Recipe Chicken Stirfry

	Meal: Chicken Stirfry    Serving Amount: 1 cup
	Category	Food	Nutrients
	Protein	Chicken breast	B12, choline
	Fat	Grape seed oil	Omega 3 and 6
	Carb	Purple potato or sweet potato	B vitamins, zinc
	Veg/ Fruit	Onion, broccoli, red bell, carrots	Fat reductions, Calcium, Vita C, beta carotene
	Spice	Garlic, rosemary	Heart, anti-inflammatory

Recipe: yields 4 servings

2 chicken breasts, large- chop in ½ inch chunks

1 cup chopped potato

½ cup broccoli

¼ cup chopped ½ inch slices long ways, and half the long cuts

¼ red bell long slices and cut half ways

2 large carrots ¼ inch slices up the stalk

1 garlic clove chop fine

1 tsp fresh rosemary chopped

Heat dry skillet

Add 1 tbsp grapeseed oil

Add chicken

When the chicken is done on one side, add veg and carb mixture (minus broccoli)  

Add garlic

When the chicken is near done, add rosemary and broccoli and toss for 2 minutes until potatoes soft, onion is clear

Note:

Other dishes that can use this combination:

1.       Tomato Soup base- add cooked barley and quinoa to it

2.       Variation: minus potato add butternut squash