Salad Bar Stir-Fry
Per ServingSalad Bar Stir-Fry |
||
|---|---|---|
| Makes: 3 servings | ||
| Serving Size: 1 cup | ||
| Calories | 165 | |
| Fat | 7 | g |
| Saturated Fat | 0.8 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 22 | g |
| Fiber | 5 | g |
| Sugars | 11 | g |
| Cholesterol | 0 | mg |
| Sodium | 540 | mg |
| Potassium | 550 | mg |
| Protein | 6 | g |
| Phosphorus | 110 | mg |
| Choices: Carbohydrate 0.5, Vegetable 3, Fat 1 | ||
- Makes: 3 servings
- Serving Size: 1 cup
- Preparation Time: 15 minutes
- Cooking Time: 9 minutes
Ingredients
| 2 | tsp. | canola oil |
| 2 | garlic cloves, minced | |
| 2 | scallions, minced | |
| 1 | Tbsp. | peeled, grated fresh ginger |
| 1/2 | cup | sliced red onion |
| 1 | cup | red pepper slices |
| 1 | cup | green pepper slices |
| 1 | cup | sliced or shredded carrots |
| 1 1/2 | cups | broccoli florets |
| 3/4 | cup | low-fat, reduced-sodium chicken or vegetable broth, divided |
| 2 | Tbsp. | lower-sodium soy sauce |
| 2 | Tbsp. | rice vinegar |
| 1 | Tbsp. | brown sugar |
| 2 | tsp. | cornstarch |
| 1/4 | tsp. | dried red chili flakes |
| 2 | Tbsp. | roasted unsalted peanuts or toasted unsalted almond slivers |
Directions
- Heat the canola oil in a heavy skillet or wok over medium-high heat. Add the garlic, scallions, and ginger, and stir-fry for 30 seconds.
- Add the red onion and stir-fry for 3 minutes. Add the red and green pepper strips and carrots, and stir-fry for 4 minutes. Add the broccoli and stir-fry for 1 minute. Add 1/4 cup of the chicken or vegetable broth, cover, and steam for 3 minutes.
- Meanwhile, in a small bowl or measuring cup, mix the remaining chicken or vegetable broth, the soy sauce, rice vinegar, brown sugar, cornstarch, and chili flakes.
- Uncover the pan and add the sauce. Toss gently for about 1 minute to coat the vegetables with the sauce. Garnish with the peanuts and serve.
