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Healthy Crockpot Stir Fry

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Sorry for the lack of photos today- Sometimes, although it tastes amazing, I can not get meat to look good.  But don’t let that stop you from making this no-stress, no-mess, healthy dinner!  Of course, we like to stack our stir fry : Rice, then veggies, then the meat. But if your kids are like one of mine they do not like their dinner portions to touch.  Fine by us! Separate or together, still a fabulous dinner.

Choose MyPlate Stir-Fry

So our stir fry of course has three parts.

Step 1) Make your meat

In the morning, or sometime before lunch, we put into a crockpot

  • 1 pork roast (about 2lbs).
  • 1/2 cup of water

After it was cooked, about 4-6 hours we shredded it and drained all the juices out. Then this sauce combined, we added:

  • 1/4 cup soy sauce
  • 2 TBL Worcestershire sauce
  • 1 clove garlic, crushed
  • 1 TBL brown sugar

Poured it over the roast, and stirred well. Then cooked it for another 30-40 minutes.

Step 2)  Make your rice

At this time, I started a pot of brown rice in the rice cooker (for those who don’t like gritty-tough brown rice, I’ve found the brand Hinode to be very soft)

Step 3) Make your Veggies

Then for the veggies, we chopped:

  • 1 onion
  • 3 cups broccoli crowns
  • 2 cups mushrooms
Then combine all the veggies in a skillet with:
  • in 1 TBL olive oil.

Cook the veggies in the olive oil over medium heat for abut 5-7 minutes.  After the veggies became tender, I poured another batch of the same sauce over the veggies and sautéed until it was well incorporated:

  • 1/8 cup soy sauce (low sodium)
  • 1 TBL Worcestershire sauce
  • 1 clove garlic
  • 1 tsp brown sugar

Once your meat, rice, and vegetables are finished, let kids self assemble! Some will put the whole stir fry together, and some will eat it separately, and that is OK!!  Hope you enjoy it!



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