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Fizzle Sizzle Stir Fry

“I first encountered stir-fry in my seventh grade foods and nutrition class during our Asian unit. I loved it right away,” says Eva. “Therefore, I decided to create my own stir-fry recipe. I did loads of research and found out some pretty cool stuff. This has been a great experience for me. Who knew eating healthy could taste so good… or be so fun!” - Eva Paschke, Age 12, Michigan


Makes 6 Servings


  • 1 cup dry brown rice
  • 3 tablespoons canola oil
  • 1 ½ pounds boneless, skinless chicken breast, cut into bite-sized pieces
  • 3 cups kale, stems removed and leaves torn into bite-sized pieces
  • 1 cup edamame, shelled
  • 2 cups frozen California medley or any frozen mixed veggies
  • ½ cup peas
  • 1 can sliced water chestnuts
  • ½ red bell pepper, sliced into bite-sized pieces
  • 1 (2-inch) piece fresh ginger, peeled and minced
  • 4 garlic cloves, peeled and minced
  • 6 green onions (scallions), chopped into ½-inch lengths
  • Pinch crushed red pepper flakes
  • ½ cup tamari
  • ¼ cup sweet Asian chile sauce
  • ½ cup chopped peanuts (optional)


  1. In a medium stockpot, combine 1 ½ cups water with the rice and bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for 20 to 30 minutes, or until tender. Set aside.
  2. Meanwhile, in a wok or large sauté pan, heat the canola oil over medium-high heat. Add the chicken, and sauté, turning, for about 6 minutes, or until cooked through. Add the kale and cook for about 2 minutes, or until the kale is cooked down. Add the edamame, California medley, peas, water chestnuts, bell pepper, ginger, garlic, and green onions, and cook for 3 minutes. Add the cooked rice, red pepper flakes, tamari, and chile sauce and mix thoroughly. Sprinkle on chopped peanuts as a garnish (optional). Serve with a smile.  

540 calories; 19g fat; 51g carbohydrates; 41g protein

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