Recipe by Roberta L. Duyff, MS, RDN, FAND, CFCS
"Stir-fry" – often
associated with Asian cooking – is to fry small pieces of food quickly over
high heat in a large skillet or wok, stirring constantly. Not only is
stir-frying a low-fat cooking method, it also helps fresh vegetables retain their
nutrient-rich benefits, their bright colors, and their crisp textures.
1 pound fresh broccolini*
2 medium carrots
2 tablespoons canola 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 (8 ounces) sliced shiitake mushrooms
2 green onions, cut in 2-inch lengths
½ cup water
2 tablespoons reduced sodium soy sauce
1 tablespoon rice wine (sake), optional
1 teaspoon sugar
1 tablespoon sesame oil
2 tablespoons chopped cashew nuts
- Cut the broccolini
tops in florets; set aside. Cut the broccolini stalks and carrots in matchsticks.
- Heat the oil in a
wok or large non-stick skillet over high heat.
- Add the broccolini
stalks, carrots, ginger root, and garlic. Stir fry, or cook and stir, for 1
- Add the broccolini
florets, snow peas, mushrooms, and green onions. Toss gently to mix
- Combine the water,
soy sauce, rice wine, if desired, and sugar in a small bowl. Mix into the vegetable
mixture. Cover; cook for about 2 minutes, until vegetables are fork tender.
Remove from heat.
- Drizzle the sesame
oil over vegetables; toss gently.
- To serve,
sprinkle with cashew nuts.
- Instead of broccolini, substitute 1 pound fresh
broccoli, with the woody stems removed.
- Tip: Adding cubes
of firm tofu or tempeh adds protein and turns stir-fried vegetables into a
vegetarian main dish.
- 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 portabella mushrooms can be used in place
of shiitake mushrooms.
Makes 8 (3/4 cup) servings
Calories: 130; Calories from fat: 70; Total fat: 7g;
Saturated fat: 1g; Trans fat: 0g; Cholesterol: 0mg; Sodium: 160mg; Total
carbohydrate: 12g; Dietary fiber: 3g; Sugars: 3g; Protein: 5g