11 posts tagged “links”
New week...new menu
Friday- Chipotle Chicken & Rice
Saturday- Papa Murphy's pizza for the 4th
Sunday- Braised Pork Chops (Saving Dinner Low Carb Cookbook)
Monday- Tacos with Salsa (Weight Watchers New Complete Cookbook)
Tuesday- Breakfast (Whole Wheat Pancakes, Eggs and Turkey Bacon)
Wednesday- Poached Salmon with Sauteed Cabbage ( Everyday Food Magazine June 2009 issue)
Thursday- Leftovers or Make your own pizza
Check out more menus at Orgjunkie
Braised Pork Chops
1 tbsp Olive Oil
Salt and Pepper to taste
4 pork chops, about 1/2" thick
1 red bell pepper cut into strips
1/2 onion, chopped
4 cloves garlic, pressed
1 14 1/2 oz can diced tomatoes, with juice
1/4 cup green olives, cut in half
1/2 bay leaf
1 tsp paprika
1/2 tsp thyme
In a skillet over med-high heat, heat the olive oil. Salt and pepper the pork chops, then brown in the hot oil, about 2 mins each side.
Add the peppers, onion, and garlic and cook till onion is translucent, about 5 minutes. Add tomatoes and the remaining ingredients, cover, and simmer for about 10 minutes or until pork chops are cooked through. Remember to remove the bay before serving.
(301 calories, 19g fat, 7g carb, 2g fiber)
Tacos with Salsa
2 tomatoes, diced
4 tsp olive oil
1 onion, finely chopped
2 garlic cloves, minced
1 tsp minced seeded jalepeno pepper, or to taste
2 tsp ground cumin
1 tsp dried oregano
1 tsp paprika
1 lb lean ground beef
1 cup canned diced tomatoes
1/2 tsp salt
freshly ground pepper, to taste
1/2 cup finely chopped fresh cilantro
1 red onion, finely chopped
2 tbsp fresh lime juice
8 taco shells
2 cups shredded romaine
1/4 cup fat free sour cream
Place the fresh tomatoes in a strainer or colander in the sink; drain 20-30 minutes. In a medium saucepan, heat oil. Saute the onion, garlic, and jalapeno until the onion is translucent, 6-8 minutes. Stir in the cumin, oregano, and paprika; saute until fragrant, about 1 minute. Add the beef, and cook, breaking it apart with a wooden spoon, until no longer pink, 8-10 minutes. Add the canned tomatoes, 1/4 tsp of the salt, and the pepper. Reduce the heat; simmer until thickened, about 10 minutes.
To prepare the salsa, in a medium bowl, combine the fresh tomatoes, cilantro, red onion, and lime juice; season with the remaining 1/4 tsp of the salt and the pepper.
To assemble the tacos, divide the beef mixture among taco shells; top with the lettuce, then the salsa and sour cream.
(200 calories, 10g fat, 16g carbs, 3g fiber)
To make taco shell bowls and serve as a salad, crumple foil into balls and place them on a baking sheet; drape corn tortillas over the balls, then bake at 400° for 10 minutes (this is what I'm doing, most likely)
Simple Poached Salmon
2 carrots, cut into 1" pieces
1 celery stalk, cut into 1" pieces
1 small onion, peeled and halved
1/2 lemon, thinly sliced
coarse salt
4 skinless salmon fillets
In a large deep straight-sided skillet or heavy pot, combine carrots, celery, onion, lemon, 1 1/2 tsp salt, and 6 cups of water. Bring to a boil; reduce to a simmer, cover, and cook 8 minutes.
Season salmon with salt and gently lower into simmering liquid (liquid should just cover fish). Reduce to a very gentle simmer. Cover and cook until salmon is opaque throughout, about 5 minutes (longer for thick fillets). Using a wide slotted spatula, remove salmon from liquid.
Satueed Cabbage
1 tbsp butter
1 1/2 lbs green cabbage, cored and shredded
1 tsp salt
1/4 cup reduced sodium chicken broth
1 tbsp fresh dill
lemon wedges
Melt butter in a large skillet over med-high heat. Stir in cabbage. Add salt and chicken broth. Cover and cook, stirring occasionally, until cabbage is tender, about 10 minutes. Uncover and cook off any excess liquid if needed. Stir in dill. Serve salmon over cabbage with lemon wedges
(354 calories, 15.2g fat, 10.7g carbs, 4.1g fiber)
Sunday- Braised Pork Chops (Saving Dinner Low Carb Cookbook)
Monday- Tacos with Salsa (Weight Watchers New Complete Cookbook)
Tuesday- Breakfast (Whole Wheat Pancakes, Eggs and Turkey Bacon)
Wednesday- Poached Salmon with Sauteed Cabbage ( Everyday Food Magazine June 2009 issue)
Thursday- Leftovers or Make your own pizza
Check out more menus at Orgjunkie
Braised Pork Chops
1 tbsp Olive Oil
Salt and Pepper to taste
4 pork chops, about 1/2" thick
1 red bell pepper cut into strips
1/2 onion, chopped
4 cloves garlic, pressed
1 14 1/2 oz can diced tomatoes, with juice
1/4 cup green olives, cut in half
1/2 bay leaf
1 tsp paprika
1/2 tsp thyme
In a skillet over med-high heat, heat the olive oil. Salt and pepper the pork chops, then brown in the hot oil, about 2 mins each side.
Add the peppers, onion, and garlic and cook till onion is translucent, about 5 minutes. Add tomatoes and the remaining ingredients, cover, and simmer for about 10 minutes or until pork chops are cooked through. Remember to remove the bay before serving.
(301 calories, 19g fat, 7g carb, 2g fiber)
Tacos with Salsa
2 tomatoes, diced
4 tsp olive oil
1 onion, finely chopped
2 garlic cloves, minced
1 tsp minced seeded jalepeno pepper, or to taste
2 tsp ground cumin
1 tsp dried oregano
1 tsp paprika
1 lb lean ground beef
1 cup canned diced tomatoes
1/2 tsp salt
freshly ground pepper, to taste
1/2 cup finely chopped fresh cilantro
1 red onion, finely chopped
2 tbsp fresh lime juice
8 taco shells
2 cups shredded romaine
1/4 cup fat free sour cream
Place the fresh tomatoes in a strainer or colander in the sink; drain 20-30 minutes. In a medium saucepan, heat oil. Saute the onion, garlic, and jalapeno until the onion is translucent, 6-8 minutes. Stir in the cumin, oregano, and paprika; saute until fragrant, about 1 minute. Add the beef, and cook, breaking it apart with a wooden spoon, until no longer pink, 8-10 minutes. Add the canned tomatoes, 1/4 tsp of the salt, and the pepper. Reduce the heat; simmer until thickened, about 10 minutes.
To prepare the salsa, in a medium bowl, combine the fresh tomatoes, cilantro, red onion, and lime juice; season with the remaining 1/4 tsp of the salt and the pepper.
To assemble the tacos, divide the beef mixture among taco shells; top with the lettuce, then the salsa and sour cream.
(200 calories, 10g fat, 16g carbs, 3g fiber)
To make taco shell bowls and serve as a salad, crumple foil into balls and place them on a baking sheet; drape corn tortillas over the balls, then bake at 400° for 10 minutes (this is what I'm doing, most likely)
Simple Poached Salmon
2 carrots, cut into 1" pieces
1 celery stalk, cut into 1" pieces
1 small onion, peeled and halved
1/2 lemon, thinly sliced
coarse salt
4 skinless salmon fillets
In a large deep straight-sided skillet or heavy pot, combine carrots, celery, onion, lemon, 1 1/2 tsp salt, and 6 cups of water. Bring to a boil; reduce to a simmer, cover, and cook 8 minutes.
Season salmon with salt and gently lower into simmering liquid (liquid should just cover fish). Reduce to a very gentle simmer. Cover and cook until salmon is opaque throughout, about 5 minutes (longer for thick fillets). Using a wide slotted spatula, remove salmon from liquid.
Satueed Cabbage
1 tbsp butter
1 1/2 lbs green cabbage, cored and shredded
1 tsp salt
1/4 cup reduced sodium chicken broth
1 tbsp fresh dill
lemon wedges
Melt butter in a large skillet over med-high heat. Stir in cabbage. Add salt and chicken broth. Cover and cook, stirring occasionally, until cabbage is tender, about 10 minutes. Uncover and cook off any excess liquid if needed. Stir in dill. Serve salmon over cabbage with lemon wedges
(354 calories, 15.2g fat, 10.7g carbs, 4.1g fiber)
- Steak
- BBQ at my parents
- Breakfast night - Oatmeal Cookie Pancakes and scrambled eggs
- Artichoke & Chicken Casserole
- Homemade Pizza Night
- Crunchy Buttermilk-Coconut Chicken Strips
- Chicken Tostadas (recipe later this week)
Here is whats on the menu this week
F - Roasted Chicken and Sauteed Green Beans w/garlic
S - Papa Murphys pizzas at my parents
S - Pepper Steak (with red, yellow and orange bell peppers this time) and Brown Rice
M - Burritos
T - Tomato Basil Fish (Saving Dinner cookbook) and Roasted Asparagus
W - Breakfast for dinner Oatmeal Cookie Pancakes, scrambled eggs and turkey bacon
T - Whole Wheat Pizza Crust with Roasted Garlic Sauce and Spinach and Artichokes
Check out more menu plans at Orgjunkie
F - Roasted Chicken and Sauteed Green Beans w/garlic
S - Papa Murphys pizzas at my parents
S - Pepper Steak (with red, yellow and orange bell peppers this time) and Brown Rice
M - Burritos
T - Tomato Basil Fish (Saving Dinner cookbook) and Roasted Asparagus
W - Breakfast for dinner Oatmeal Cookie Pancakes, scrambled eggs and turkey bacon
T - Whole Wheat Pizza Crust with Roasted Garlic Sauce and Spinach and Artichokes
Check out more menu plans at Orgjunkie
I just finished a Wii Fit workout. I am exhausted! I did two 6 min sets of Boxing (Aerobics), 6 minute Super Hula Hoop (my abs hurt like a S.O.B. during), 3 min Step Workout and then a 3 min Jog that I got a 105% 4 star burn rate on. Probably need to look into a heart rate monitor to see how much of a workout it is giving me right now. I am going to work on getting the jogging up over the next few months. Hopefully outside around the neighborhood and only inside during nasty weather or summer heat. I haven't done a workout video in a week and really need to fit them in at least a few times a week. I still have a lot of weight to lose to get down to a healthy BMI. I see my doctor on Tuesday to have my A1C test redone, lets see if I've been keeping my blood sugars under enough control. I'm sure it will be down a lot but not sure if it's where the doctor wants it. Will keep you posted on the results, doubt I'll get them until next week from experience.
- Pizza (takeout)
- Parents house (Ribs, Chicken, deviled egg potato salad, corn on the cob, and salad)
- Creamy Tomato Basil & Italian Sausage Soup with Garlic Bread
- Cube Steak Stroganoff (Saving Dinner cookbook)
- Ham
- Herb Crusted Flounder in Roasted Garlic Sauce (Robin Millers Quick Fix Meals)
- Breakfast (whole wheat pancakes, scrambled eggs and turkey bacon)
- brown rice
- whole wheat pasta
- potatoes
- broccoli
- green beans
- asparagus
(I use at least half whole wheat flour with all my baked goods as well as benefiber and flax seed)
Check out more meal plans at Orgjunkie
As usual if there is a recipe you want from my list, feel free to email me from here and I'll type it up and send it.
As usual if there is a recipe you want from my list, feel free to email me from here and I'll type it up and send it.
It's been a while and I haven't had the chance to read as much as I'd like to lately but I finally started
and I still have only gotten to the 3rd chapter in
I keep setting it aside since I don't have to rush it back to the library.
I really enjoyed Every Secret Thing by Lila Shaara and an looking forward to starting her next novel after I finish the ones I have left from my last batch from the library.
I always look around the new books area they have in front of the check out at the library, at my last visit I picked up
It definitely looks cute and will be my next read after I finish "The Host" which is huge so who knows when that will be ;)
Tally...
has a re-check at the doctors office for some tummy issues he was concerned with at 3:30pm. I sure hope that she's cleared out enough that he isn't concerned anymore. She's been on a weeks worth of Myralax and Benefiber in her drinks. My kid hates veggies, refuses to eat many of them at all without crazy fits. I wish I could put my foot down more with her but I can't stand screaming fits over something like this so I'll just keep trying to offer them and make sure she gets plenty of fruits and fiber rich bread/crackers. A friend has a similar problem with her daughter and gives her Activia yogurt, so I'm also giving her a some to see if this also helps.
Cooking related stuff...
I've been experimenting with my bread maker. Changing things up a little here and there trying to find the tastiest as well as healthiest bread for our family. I usually do 2 cups of whole wheat flour to 1 cup of bread flour for a 1.5lb loaf. I've also replaced the sugar/honey with equal agave nectar and have been adding flax seed, wheat germ and benefiber to give it a heath boost. Matt will eat almost anything so the kids are my biggest critics and so far Tally hasn't complained or refused to eat anything I've made her with the bread. I usually only have one piece when it's fresh out of the oven, so my vote doesn't usually count since I don't make sandwiches for myself. Just like mine warm with some promise spread on it.
I forgot to post my menu plan on Monday but here is a quickie of what has gone on here lately. A little more eatting out than I had planned.
Friday - Out all night so picked up Chick-Fil-A
Saturday - Papa Murphy's at my parents again
Sunday - Chinese Take Out
Monday - Shredded Beef Tacos
Tuesday - Indonesian Crock Pot Chicken
Wednesday - Matt and the kids had pizza and he picked me up some lemon pepper wings at Wingstop
Thursday - Tonight will be breakfast night most likely
I'm thinking about starting a pizza night if I can figure out to make a healthy carb friendly crust that everyone will eat otherwise I'll just work on a really thin white crust or even do something seperate for me with my Flatout bread.
I'm off to finally get my shower before Devlin wakes up from his nap, then I need to make my grocery list, oh fun times.
Hope everyone has a great week!
Saturday - Papa Murphy's at my parents again
Sunday - Chinese Take Out
Monday - Shredded Beef Tacos
Tuesday - Indonesian Crock Pot Chicken
Wednesday - Matt and the kids had pizza and he picked me up some lemon pepper wings at Wingstop
Thursday - Tonight will be breakfast night most likely
I'm thinking about starting a pizza night if I can figure out to make a healthy carb friendly crust that everyone will eat otherwise I'll just work on a really thin white crust or even do something seperate for me with my Flatout bread.
I'm off to finally get my shower before Devlin wakes up from his nap, then I need to make my grocery list, oh fun times.
Hope everyone has a great week!
I'm back to cooking finally. I think I cooked once last week. Otherwise it was take out or Matt threw something together for the kids and himself while I ate crackers. Slowly the sickies are leaving our house. It definitely hasn't been the best 2 weeks of my life and I'm glad things are getting back to normal.
Friday - Went out to dinner with my parents
Saturday - Papa Murphy's Pizza at my parents
Sunday - Breakfast night... Pancakes, turkey bacon and scrambled eggs (These pancakes were super yummy, even the kids ate them without whining (Tally) or throwing them on the floor (Devlin) I used agave syrup instead of sugar and added a tbsp of flax seed.)
Monday - Honey Mustard Pork Chops and Lemon Butter Broccoli
Tuesday - Skillet Chicken with Broccoli, Pasta and Parmesan (trying Dreamfields Penne Pasta to see how my sugars react to it)
Wednesday - Herb Crusted Flounder in Roasted Garlic Sauce (Robin Millers Quick Fix Meals pg 174)
Thursday - Easy Chicken Dijon (Weight Watchers Jan/Feb 2009 issue)
Check out more menu plans at Orgjunkie.com
Saturday - Papa Murphy's Pizza at my parents
Sunday - Breakfast night... Pancakes, turkey bacon and scrambled eggs (These pancakes were super yummy, even the kids ate them without whining (Tally) or throwing them on the floor (Devlin) I used agave syrup instead of sugar and added a tbsp of flax seed.)
Monday - Honey Mustard Pork Chops and Lemon Butter Broccoli
Tuesday - Skillet Chicken with Broccoli, Pasta and Parmesan (trying Dreamfields Penne Pasta to see how my sugars react to it)
Wednesday - Herb Crusted Flounder in Roasted Garlic Sauce (Robin Millers Quick Fix Meals pg 174)
Thursday - Easy Chicken Dijon (Weight Watchers Jan/Feb 2009 issue)
Check out more menu plans at Orgjunkie.com
This weeks Menu Plan includes
Cheddar, Broccoli, and Mushroom Quiche (Diabetic Cooking Jan/Feb 2009 issue) plus Pumped Up Muffins
Barley Beef Stroganoff (Diabetic Cooking Jan/Feb 2009 issue)
Easy Chicken, Spinach and Wild Rice Soup (again the Jan/Feb 2009 issue)
Chipotle Pork Soft Tacos (Page 144 of Robin Millers "Robin to the Rescue")
We ate out on Friday night, My dad made Chicken and Dumplings on Saturday (Family) night and we will have breakfast one night like usual (It really is a frugal meal to throw together homemade whole grain pancakes, eggs and turkey bacon).
Check out more menus at Orgjunkie.com
My baby girl is turning 4 on Tuesday. I can't believe it's that time again already. We picked up some cupcakes at Kupcakz on Saturday to have with my parents but of course I can't not make something for her on Tuesday also so I decided to make Devils Food Cake Cupcakes with Strawberry Buttercream Frosting and a strawberry fanned on top. Really hoping the frosting turns out yummy since the last one I attempted didn't. lol Present wise we went to Build A Bear on Saturday and she picked out a Hello Kitty to make and my mom bought her a Barbie Laptop. She picked out presents last week while Grandpa Mike and Grandma Karen were in town. She is getting a new doll (it's what she asked for) and clothes from us and another package is in route from Nana. No party but I figured this will be the last year I can really get away with a cheap birthday before we have to start inviting friends and putting some thought into her birthday. lol
One of her presents from Grandma Karen last week was a responsibility chart. We are giving her 10 cents per magnet and right now she has 5 things to do a day, we are giving her another 10 cents if she completes a full week. 2 are definite, Brush Teeth and Get Ready For Bed. We also have No Whining, Be Nice and Pick Up Toys. She can make up to $4 a week but it looks like it will be running in the $2 mark if she continues like last week. Looking at this now it seems like a lot of money for a 4 yr old. lol This can go towards toys she's wanting and sweets (only 1 on grocery day or I'm sure she would fill a basket with candy and cookies).
Cheddar, Broccoli, and Mushroom Quiche (Diabetic Cooking Jan/Feb 2009 issue) plus Pumped Up Muffins
Barley Beef Stroganoff (Diabetic Cooking Jan/Feb 2009 issue)
Easy Chicken, Spinach and Wild Rice Soup (again the Jan/Feb 2009 issue)
Chipotle Pork Soft Tacos (Page 144 of Robin Millers "Robin to the Rescue")
We ate out on Friday night, My dad made Chicken and Dumplings on Saturday (Family) night and we will have breakfast one night like usual (It really is a frugal meal to throw together homemade whole grain pancakes, eggs and turkey bacon).
Check out more menus at Orgjunkie.com
My baby girl is turning 4 on Tuesday. I can't believe it's that time again already. We picked up some cupcakes at Kupcakz on Saturday to have with my parents but of course I can't not make something for her on Tuesday also so I decided to make Devils Food Cake Cupcakes with Strawberry Buttercream Frosting and a strawberry fanned on top. Really hoping the frosting turns out yummy since the last one I attempted didn't. lol Present wise we went to Build A Bear on Saturday and she picked out a Hello Kitty to make and my mom bought her a Barbie Laptop. She picked out presents last week while Grandpa Mike and Grandma Karen were in town. She is getting a new doll (it's what she asked for) and clothes from us and another package is in route from Nana. No party but I figured this will be the last year I can really get away with a cheap birthday before we have to start inviting friends and putting some thought into her birthday. lol
One of her presents from Grandma Karen last week was a responsibility chart. We are giving her 10 cents per magnet and right now she has 5 things to do a day, we are giving her another 10 cents if she completes a full week. 2 are definite, Brush Teeth and Get Ready For Bed. We also have No Whining, Be Nice and Pick Up Toys. She can make up to $4 a week but it looks like it will be running in the $2 mark if she continues like last week. Looking at this now it seems like a lot of money for a 4 yr old. lol This can go towards toys she's wanting and sweets (only 1 on grocery day or I'm sure she would fill a basket with candy and cookies).
Friday- Take Out/Family had pizza and I had chinese
Saturday- Parents house for dinner...Chicken Chili and cornbread muffins
Sunday- Breakfast...Multigrain Pancakes, turkey bacon and scrambled eggs
Monday- Burgers and salad
Tuesday- Cilantro and Lime Chicken Breast with Mashed Cauliflower (cauliflower, roasted garlic, low fat cream cheese and milk)
Wednesday- Mexican Beef Stew
Thursday- Chicken and Artichoke Casserole
Check out more menu plans at Orgjunkie
Saturday- Parents house for dinner...Chicken Chili and cornbread muffins
Sunday- Breakfast...Multigrain Pancakes, turkey bacon and scrambled eggs
Monday- Burgers and salad
Tuesday- Cilantro and Lime Chicken Breast with Mashed Cauliflower (cauliflower, roasted garlic, low fat cream cheese and milk)
Wednesday- Mexican Beef Stew
Thursday- Chicken and Artichoke Casserole
Check out more menu plans at Orgjunkie
I've been asked how I keep up with all my recipe links without bookmarking it every time. I use Delicious! It saves my specific links for me that I tag with either chicken, salsa, asian, soups, etc... So when I'm looking for something I want to try or have tried, I just look for it under that tag and it's that easy. I don't have to worry about losing it or if my computer dies having to search for them again. lol It is something that is downloaded into your browser so you can easily tag a bookmark but I really think it's easy when you're searching for something specific.
For diabetics I started using a site called Dia-log.com to record my blood sugars, test results and medications. It gives me pdf's I can print out to take with me to the doctor. As long as I can remember to keep it up, it looks like a valuable resource to keep track of how well I'm doing. It has food input too but I haven't tried that part of it yet. :)
It's menu plan time again and this time I'm doing it on Sunday so I don't forget!
Saturday- Dinner at my parents...BBQ Chicken, Skillet Roasted Vegetables(might have the recipe for this when my mom gives me back my cookbook) , and salad
Sunday- Roasting 2 Chickens (meat from 1 is for a dinner later this week...also making chicken stock from the carcasses)
Monday- Breakfast (pancakes, turkey bacon, and eggs... not sure on what kind of pancakes yet)
Tuesday- Veggie Minstrone (recipe to follow)
Wednesday- Ginger Beef Stirfry (recipe to follow)
Thursday- Creamy Chicken Mexican Soup (love this one, it'll be a regular)
Check out more menu plans at Orgjunkie
Baby Vegetable Minestrone
6 (1 1/4C) Servings
77 Cal, 2g fat, 0mg chol, 376mg sodium, 12g carb, 2g fiber, 4g protein
2 tsp olive oil
1/2 c thinly sliced baby fennel
1 carrot, halved lengthwise and sliced
2 cloves of garlic, minced
1/2 tsp lemon-pepper seasoning
2 14oz can reduced sodium chicken broth or 3 1/2 cups homemade chicken broth
1/2 c dried ditalini pasta
6 ozs baby zucchini, halved lengthwise and sliced
6 ozs baby yellow squash, halved lengthwise and sliced
1/2 c sliced green onions
1/4 c fresh basil leaves, thinly sliced
In a very large saucepan, heat oil. Add fennel, carrot, garlic, and lemon pepper; cook and stir over medium heat for 3-4 minutes or until carrot is light brown. Carefully stir in broth. Bring to boiling; reduce heat. Simmer, covered, for 8 minutes or until vegetables are just tender. Add pasta. Simmer, uncovered, for 5 minutes. Add zucchini and squash. Return to boiling; reduce heat. Simmer, covered, for 5 minutes more or until pasta is tender. Stir in green onions and basil.
Ginger Beef Stir-fry
4 (1 c beef mixture and 1/2 c rice) Servings
274 cal, 7g fat (1g sat fat), 32mg chol, 552mg sodium, 34g carbs, 5g fiber, 20g protein
8 ozs beef top round steak
1/2 c reduced sodium beef broth
3 tbsp reduced sodium soy sauce
2 1/2 tsp cornstarch
2-3 tsp grated fresh ginger
1 1/2 c sliced fresh mushrooms
1 med carrot, thinly sliced
3 c small broccoli florets
1 small red sweet pepper, seeded and cut into 1/4" strips
1 tbsp cooking oil
2 green onions, sliced into 2" pieces
2 c hot cooked brown rice
If desired, partially freeze beef for easier slicing. Trim fat from beef. Thinly slice beef across the grain into bite size strips; set aside. For sauce, in a small bowl, stir together beef broth, soy sauce, cornstarch, and ginger; set aside. LIghtly coat an unheated wok or large nonstick skillet with cooking spray. Preheat over med-high heat. Add mushrooms and carrot; stir-fry for 2 mins. Add broccoli and sweet pepper; stir-fry about 2 mins or until vegetables are crisp tender. Remove vegetables from wok. Carefully add oil to wok. Add beef; stir-fry for 2-3 mins or until desired doneness. Push beef from center of wok. Stir sauce, add to center to wok. Cook and stir until thickened and bubbly. Return vegeables to wok. Add green onions. Stir ingredients to coat with sauce; heat through. Serve warm over hot cooked brown rice.
