Stir Fry Salmon and Vegetables with Multi-Grain Medley

Stir Fry Salmon and Vegetables with Multi-Grain Medley requires approximately 40 minutes from start to finish. Watching your figure? This gluten free, dairy free, and pescatarian recipe has 334 calories, 25g of protein, and 18g of fat per serving. This recipe serves 8. For $2.93 per serving, this recipe covers 30% of your daily requirements of vitamins and minerals. Plenty of people really liked this main course. 136 people have tried and liked this recipe. It is brought to you by A Family Feast . Head to the store and pick up bell pepper, salmon, garlic, and a few other things to make it today. Overall, this recipe earns an amazing spoonacular score of 99%. Try Butternut Spinach Multi-Grain Medley, Hoisin Salmon Fillets With Stir Fry Vegetables, and Teriyaki Chicken Stir-Fry (Grain-Free, Paleo) for similar recipes.

Servings: 8

Preparation duration: 20 minutes

Cooking duration: 20 minutes

 

Ingredients:

I red bell pepper cut into one inch pieces, about 4 ounces

6 ounces fresh broccoli florets

2 small or one medium carrot, cut on the bias into thin slices (about 3 ounces)

¼ cup chicken stock, divided

½ cup chicken stock

2 ½ cups chicken stock (to cook the Minute®Multi-Grain Medley)

2 teaspoons corn starch

1 teaspoon fresh ginger, finely grated

1 tablespoon fresh garlic, finely minced

3 bags Minute®Multi-Grain Medley

2 teaspoons granulated sugar

¼ cup peanut oil divided

1 cup frozen green peas, thawed

Pinch red pepper flakes

1 teaspoon rice vinegar

½ cup unsalted roasted peanuts

1 ½ pounds fresh thick cut salmon, cut into two inch cubes (no skin)

2 tablespoons scallions diced (white bottoms but save tops for garnish)

½ teaspoon sesame oil

¼ cup soy sauce

Equipment:

sauce pan

bowl

wok

Cooking instruction summary:

Start by preparing the finishing sauce. Place a small sauce pan over medium heat and place soy sauce, chicken stock, rice vinegar, sugar and sesame oil. Heat the mixture just to hot. Mix corn starch with a little water to form a slurry and add to sauce. Stir to thicken, remove from heat and set aside.Have a large bowl standing by.Start the rice now and let that cook while you prepare the stir fry. Follow box instructions for three packages of the rice medley and 2 cups of stock.Heat a wok to high and add one tablespoon of the peanut oil. Once smoking hot, add garlic, ginger, scallions and pepper flakes and toss and stir continually for about two minutes.Add carrots and stir fry one minute then add two tablespoons of chicken stock. Stir and toss for one to two minutes until tender but crisp then remove to the waiting bowl.Heat wok back up and add one more tablespoon of oil and once smoking hot, add broccoli. Stir fry for one to two minutes then add two tablespoons of chicken stock and stir fry for one more minute then add to bowl.Add just a few drops of peanut oil to hot wok and add red bell pepper pieces. Stir fry about two minutes then add to bowl.Add one more tablespoon of oil and once smoking hot, add half the salmon one piece at a time, spacing apart. Cook for about a minute and a half, then flip and cook for another minute and a half. Transfer to the bowl and repeat with the remaining oil and salmon.After the second batch of salmon is in the bowl, add the sauce to the wok along with the peas and peanuts. Heat just to hot then add the cooked food from the bowl and gently toss to combine, being careful not to break the salmon pieces up.Heat just to hot then serve over Multi-Grain Medley with the chopped scallion tops sprinkled over each portion.

 

Step by step:


1. Start by preparing the finishing sauce.

2. Place a small sauce pan over medium heat and place soy sauce, chicken stock, rice vinegar, sugar and sesame oil.

3. Heat the mixture just to hot.

4. Mix corn starch with a little water to form a slurry and add to sauce. Stir to thicken, remove from heat and set aside.Have a large bowl standing by.Start the rice now and let that cook while you prepare the stir fry. Follow box instructions for three packages of the rice medley and 2 cups of stock.

5. Heat a wok to high and add one tablespoon of the peanut oil. Once smoking hot, add garlic, ginger, scallions and pepper flakes and toss and stir continually for about two minutes.

6. Add carrots and stir fry one minute then add two tablespoons of chicken stock. Stir and toss for one to two minutes until tender but crisp then remove to the waiting bowl.

7. Heat wok back up and add one more tablespoon of oil and once smoking hot, add broccoli. Stir fry for one to two minutes then add two tablespoons of chicken stock and stir fry for one more minute then add to bowl.

8. Add just a few drops of peanut oil to hot wok and add red bell pepper pieces. Stir fry about two minutes then add to bowl.

9. Add one more tablespoon of oil and once smoking hot, add half the salmon one piece at a time, spacing apart. Cook for about a minute and a half, then flip and cook for another minute and a half.

10. Transfer to the bowl and repeat with the remaining oil and salmon.After the second batch of salmon is in the bowl, add the sauce to the wok along with the peas and peanuts.

11. Heat just to hot then add the cooked food from the bowl and gently toss to combine, being careful not to break the salmon pieces up.

12. Heat just to hot then serve over Multi-Grain Medley with the chopped scallion tops sprinkled over each portion.


Nutrition Information:

Quickview
333k Calories
25g Protein
18g Total Fat
17g Carbs
95% Health Score
Limit These
Calories
333k
17%

Fat
18g
28%

  Saturated Fat
3g
19%

Carbohydrates
17g
6%

  Sugar
7g
9%

Cholesterol
49mg
17%

Sodium
640mg
28%

Get Enough Of These
Protein
25g
50%

Vitamin C
122mg
149%

Vitamin A
4435IU
89%

Vitamin B3
11mg
56%

Vitamin B6
1mg
55%

Selenium
35µg
50%

Vitamin B12
2µg
45%

Vitamin K
34µg
33%

Vitamin B2
0.55mg
32%

Phosphorus
301mg
30%

Potassium
919mg
26%

Folate
101µg
25%

Manganese
0.51mg
25%

Vitamin B1
0.37mg
25%

Copper
0.4mg
20%

Vitamin B5
1mg
20%

Fiber
4g
17%

Magnesium
68mg
17%

Vitamin E
2mg
17%

Iron
2mg
12%

Zinc
1mg
10%

Calcium
50mg
5%

covered percent of daily need
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Food Trivia

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Food Joke

Another version of The Good Wife Guide This article (believe it or not) is an actual extract from a Home Economics textbook printed in the early 1960’s. It is absolutely true and it was written in a serious manner – it was not written as a joke. So you women out there, please don’t blame me. In fact I for one am glad things have changed in the 21st century as much as they have! Challenge. If anyone wants to prepare, “The Good Husband Guide” as you think it might have been written in the 1960’s, then send it to me. Have dinner ready. Plan ahead even the night before, to have a delicious meal ready on time for his return from work. This is a way of letting him know that you have been thinking about him and are concerned about his needs. Prepare yourself. Take 15minutes to rest so you will be refreshed when he arrives. Touch up your make-up, put a ribbon in your hair and be fresh looking. He has just been with a lot of work weary people. Be a little gay and a little more interesting for him. His boring day may need a lift and one of your duties is to provide it. Clear away the clutter. Make one last trip through the main part of the house just before your husband arrives. Gather up schoolbooks, toys, papers etc and then run a dust cloth over the tables. During the colder months of the year you should prepare and light a fire for him to unwind by. After all, catering for his comfort will provide you immense personal satisfaction. Make the evening his. Never complain if he goes out to dinner or other places of entertainment without you. Instead, try to understand his world of strain and pressure and his very real need to be at home and relax. Try to make sure your home is a place of peace, order and tranquillity. Don’t complain if he’s late home for dinner or even stays out all night. Count this as minor compared to what he might have gone through that day. Make him comfortable. Have him lean back in a comfortable chair. Have a cool or warm drink ready for him. Arrange the pillow and offer to take off his shoes. Speak in a low, soothing and pleasant voice. Remember, he is the master of the house and as such will always exercise his will with fairness and truthfulness. Once he has had a chance to have his evening meal, clear the dishes and wash up promptly. If your husband should offer to help decline his offers – he may feel obliged to repeat this offer and after a long working day he does not need the extra work. Encourage your husband to pursue his hobbies and interests and be supportive without seeming to encroach. If you have any little hobbies try not to bore him speaking of these, as women’s interests are often rather trivial compared to men’s. at the end of the evening tidy the home ready for the morning and again think ahead to his breakfast needs. Once you have both retired to the bedroom prepare yourself for bed as promptly as possible. Your tired husband does not want to queue for the bathroom, as he would have to do for his train. However, try to remember to look your best when going to bed. Try to achieve a look that is welcoming without being obvious. If you need to apply face cream or hair rollers wait until he is asleep as this can be shocking to a man last thing at night.

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