Broccoli/Cashew Stir-fry
A broccoli stir-fry with loads of flavor and texture is speeding towards your table tonight. Passengers on this flavor train are seasonal peppers and onions, chopped pineapple, snappy water chestnuts, crunchy slivered almonds and Chick’n Strips.
Bring you appetite. The dining car will be open in less than an hour.
Grocery List: Broccoli Cashew Stir Fry
Broccoli/Cashew Stir Fry
Produce
garlic (if needed)
yellow onion (if needed)
14 oz. broccoli
red bell pepper (if needed)
6 oz. white or cremini mushrooms
1 Asian pear or a winter pear
6 oz. cashews
8 oz. fresh pineapple chunks (used canned if none available)
Canned/Dried Foods
brown rice (if needed)
one 6 oz. can sliced, peeled water chestnuts
one 6 oz. can pineapple pieces (if no fresh available)
sesame oil
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
Asian garlic pepper sauce (if needed)
cornstarch (if needed)
white wine to cook with
Frozen Foods
Plant-based Chick’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled Foods/Dairy
Nutritional Value Broccoli/Cashew Stir-fry
Nutritional Analysis
Broccoli Cashew SF Nov with Meat
Per Serving
Calories: 690
Protein: 32 g
Carbohydrates: 79 g
Total Fat: 25 g
Saturated Fat: 4 g
Dietary Fiber: 9 g
Cholesterol: 55 mg
Sodium: 250 mg
% calories from fat: 33.4 %
Serving Size:
Five ounces cooked brown rice + 1-1/2 C. stir fry with 1/2 Asian Pear
Meatess Option
Nutritional Analysis
Per Serving
Calories: 690
Protein: 24 g
Carbohydrates: 80 g
Total Fat: 28 g
Saturated Fat: 3.5 g
Dietary Fiber: 13 g
Cholesterol: 0 mg
Sodium: 470 mg
% calories from fat: 38 %
Serving Size:
Five ounces cooked brown rice + 1-1/2 C. stir fry with 1/2 Asian Pear
