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Gingered Vegetable Stir Fry with Cashews

Broccolini Stir Fry (250)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.

Ingredients

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

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, for 1 minute.
  4. Add the broccolini florets, snow peas, mushrooms, and green onions. Toss gently to mix ingredients.
  5. 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.
  6. Drizzle the sesame oil over vegetables; toss gently.
  7. To serve, sprinkle with cashew nuts.

Notes

  • 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.

Nutrition Information

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