Sat. Jun 15th, 2019
recipe for the week veggie stir fry - Recipe for the week – Veggie Stir Fry

Recipe for the week – Veggie Stir Fry

Stir-fry — usually related to Asian cooking — is frying small items of meals shortly over excessive warmth in a big skillet or wok, stirring always. Not solely is stir-frying a decrease fats cooking methodology, it additionally helps contemporary greens retain their nutrient-rich advantages, shiny colours and crisp textures.

Components

1 pound contemporary Broccolini
2 medium carrots
2 tablespoons Avocado oil
1 tablespoon minced peeled ginger root
1 clove garlic, minced
2 cups (6 ounces) contemporary snow peas, ends trimmed, strings eliminated, or 1 (6-ounce) package deal frozen snow peas, thawed
1 cup sliced shiitake mushrooms
2 inexperienced onions, lower in 2-inch items
½ cup water
2 tablespoons coconut aminos
1 tablespoon rice wine (sake), non-compulsory
1 tablespoon sesame oil
2 tablespoons chopped cashew nuts

Instructions

Minimize the Broccolini tops in florets; put aside. Minimize the Broccolini stalks and carrots in matchsticks.
Warmth the oil in a wok or giant non-stick skillet over excessive warmth.
Add the Broccolini stalks, carrots, ginger root and garlic. Stir-fry (or prepare dinner and stir repeatedly) for 1 minute.
Add the Broccolini florets, snow peas, mushrooms and inexperienced onions. Toss gently to combine substances.
Mix the water, coconut aminos, and rice wine if desired in a bowl. Stir into the vegetable combination. Cowl; prepare dinner for about 2 minutes, till greens are fork tender. Take away from warmth.
Drizzle the sesame oil over greens; toss gently.
To serve, sprinkle with cashew nuts.

Cooking Notes

If Broccolini just isn’t accessible, substitute 1 pound contemporary broccoli with the woody stems eliminated.
Rather than any of those greens — or along with them — use sliced bell peppers, carrots, inexperienced beans, summer time squash or zucchini. Dried Chinese language mushrooms (soaked) or portobello mushrooms can be utilized instead of shiitake mushrooms.
Add Hen or Beef for extra protein!

Diet Data

Serving dimension: 1.5 cup
Serves four

Macros 

Protein = 10 g 

Carbohydrate = 24 g

Recipe taken from:Roberta Duyff, MS, RD, FAND, is creator of Academy of Diet and Dietetics Full Meals and Diet Information and 365 Days of Wholesome Consuming.

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