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Recipe for the week – Veggie Stir Fry

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Stir-fry — often associated with Asian cooking — is frying small pieces of food quickly over high heat in a large skillet or wok, stirring constantly. Not only is stir-frying a lower fat cooking method, it also helps fresh vegetables retain their nutrient-rich benefits, bright colors and crisp textures.

Ingredients

1 pound fresh Broccolini
2 medium carrots
2 tablespoons Avocado oil
1 tablespoon minced peeled ginger root
1 clove garlic, minced
2 cups (6 ounces) fresh snow peas, ends trimmed, strings removed, or 1 (6-ounce) package frozen snow peas, thawed
1 cup sliced shiitake mushrooms
2 green onions, cut in 2-inch pieces
½ cup water
2 tablespoons coconut aminos
1 tablespoon rice wine (sake), optional
1 tablespoon sesame oil
2 tablespoons chopped cashew nuts

Directions

  1. Cut the Broccolini tops in florets; set aside. Cut the Broccolini stalks and carrots in matchsticks.
  2. Heat the oil in a wok or large non-stick skillet over high heat.
  3. Add the Broccolini stalks, carrots, ginger root and garlic. Stir-fry (or cook and stir continuously) for 1 minute.
  4. Add the Broccolini florets, snow peas, mushrooms and green onions. Toss gently to mix ingredients.
  5. Combine the water, coconut aminos, and rice wine if desired in a bowl. Stir into the vegetable mixture. Cover; cook for about 2 minutes, until vegetables are fork tender. Remove from heat.
  6. Drizzle the sesame oil over vegetables; toss gently.
  7. To serve, sprinkle with cashew nuts.

Cooking Notes

  • If Broccolini is not available, substitute 1 pound fresh broccoli with the woody stems removed.
  • In place of any of these vegetables — or in addition to them — use sliced bell peppers, carrots, green beans, summer squash or zucchini. Dried Chinese mushrooms (soaked) or portobello mushrooms can be used in place of shiitake mushrooms.
  • Add Chicken or Beef for more protein!

Nutrition Information

Serving size: 1.5 cup
Serves 4

Macros 

Protein = 10 g 

Carbohydrate = 24 g

Fat = 14 g

Recipe taken from:Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.