STIR-FRY

stir fry

MAKES 4 SERVINGS

  • 1 tablespoon corn starch
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon sesame oil
  • ½ cup cold water
  • ¼ cup vegetable broth or 2 teaspoons refined coconut oil, for sautéing
  • 2 garlic cloves, minced
  • 1 tablespoon ginger, finely chopped
  • 1 14-oz package firm or very firm tofu for vegetarians
  • *Optional: 1 pound peeled and deveined shrimp for non vegetarians
  • 1 cup carrots
  • 1 cup broccoli florets
  • ½ cup mushrooms, sliced
  • 1 cup bok choy, thinly chopped
  • ½ cup snow peas
  • ¼ cup bean sprouts
  • 2 green onions, cut into 2-inch pieces

 

  1. In advance, prepare sauce. Mix corn starch, soy sauce, sesame oil, and water. Blend well and set aside.
  2. Heat the vegetable broth or water in a nonstick wok or large skillet over medium heat. If not using a nonstick wok (or if you are adding tofu or shrimp), you may have to use unrefined coconut oil for sautéing.
  3. Add ginger and garlic, sauté for about 1 minute.
  4. Add either tofu or shrimp and stir for about 1 minute.
  5. Add carrots and broccoli, sauté for an additional 2 minutes.
  6. Add mushrooms and book choy, sauté for an additional 2 minutes.
  7. Add snow peas, sprouts, and green onions last, sauté for about 1 minute.
  8. Add sauce and mix into vegetables until thickened for about 10-20 seconds.
  9. Serve hot. You may choose to serve over brown rice or barley.

 

Nutrition Per Serving

With Shrimp

190 Calories, 10g Carbohydrates, 1g Saturated Fat, 496mg Sodium, 26g Protein, 5g Fat, 221mg Cholesterol, 2g Fiber

 

Nutrition Per Serving

With Tofu

156 Calories, 12g Carbohydrates, 1g Saturated Fat, 277mg Sodium, 11g Protein, 8g Fat, 0mg Cholesterol, 3g Fiber

 

 

Breakfasts | Lunches | Dinners | Soups | Salads | Desserts | Snacks