Recipes

Vegetables

Veggie Stir Fry

This side dish contains vegetables rich in vitamins A and C.

Ingredients:

  • 2 teaspoons sesame oil
  • 1 1/3 cup broccoli florets
  • 1 1/3 cup cauliflower florets
  • 1 1/3 cup carrot slices, cut at the diagonal
  • 1/3 cup low-sodium chicken broth (more if needed)
  • 1 teaspoon minced or chopped garlic
  • 1/2 teaspoon minced fresh ginger (or 1/8 teaspoon powdered)
  • 2 teaspoons light soy sauce
  • 1 teaspoon cornstarch, dissolved in 1 tablespoon water

Preparation:
1. Heat large, nonstick frying pan over medium-high heat. Add sesame oil, turning the pan to coat well. Add the vegetables and saute for a minute.
2. Add in the chicken broth, garlic, and ginger, and toss to blend. Cook about 4 minutes, stirring constantly. Add more chicken broth if more moisture is needed.
3. Reduce heat to medium-low, push the vegetables to one side of the frying pan, and stir in the soy sauce and cornstarch mixture. Heat and stir until thickened (about a minute). Stir in the vegetables to coat with the sauce.

Yield:
4 servings

Nutritional Information:
Per serving: 67 calories, 3 g protein, 10 g carbohydrate, 2.7 g fat (0.4 g saturated fat, 0.9 g monounsaturated fat, 1.1 g polyunsaturated fat), 0.4 mg cholesterol, 3 g fiber, 129 mg sodium. Calories from fat: 33%.

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Last Editorial Review: 2/14/2006