One Dish Meals: Phase 1 Recipes for the Alpha Nutrition Program

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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 ½ 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.