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Low Fat Stir-Fry Vegetables and Brown Rice Recipe

 

Ingredients

Servings: 4

 

1/2 cup uncooked brown rice

2 tsp canola oil

1/4 cup sliced green onions (green and white parts)

1 medium garlic clove, minced

1 tsp minced peeled gingerroot

1/4 tsp crushed red pepper flakes

4 ounces asparagus, trimmed, cut on the diagonal into 1-inch pieces

16 ounce package frozen unseasoned broccoli stir-fry vegetables or combination of your choice

1/3 cup reduced-sodium vegetable broth

1 tbsp light soy sauce

1 tbsp plain rice vinegar or white wine vinegar

2 tsp cornstarch

3 tbsp water

2 tbsp chopped green onions (green part only)

 

Nutrition Facts

 

Exchanges/Choices:

1 Starch

2 Vegetable

1/2 Fat

 

Calories 163

    Calories from Fat 27

Fat 3g

    Saturated Fat 3g

Cholesterol 0mg

Sodium 210mg

Carbohydrate 28g

    Dietary Fiber 4g

    Sugar 5g

Protein 4g

Cooking Methods

  1. Prepare the rice using the package directions, omitting the salt and margarine.
  2. About 10 minutes before the rice is ready, heat a wok or large nonstick skillet over medium heat. Pour in the oil and swirl to coat the bottom. Cook 1/4 cup green onions, garlic, gingerroot and red pepper flakes for 1 minute, stirring occasionally.
  3. Increase the heat to medium high. Stir in the asparagus. Cook for 1 minute, stirring frequently.
  4. Stir in the stir-fry vegetables. Cook for 4-6 minutes or until tender-crisp, stirring constantly.
  5. Stir in the broth, soy sauce and vinegar. Cook for 1 minute, stirring occasionally.
  6. Put the cornstarch in a cup. Add the water, stirring to dissolve. Stir into the vegetable mixture. Cook for 1 minute, or until thickened, stirring frequently.
  7. To serve, spread the rice on a platter. Spoon the vegetable mixture over the rice. Sprinkle with the chopped green onions.

Fun Facts / Cooking Tips

Broccoli stir-fry vegetables combine with asparagus and brown rice to make a dish that is as delicious as it is nutritious. This healthy vegetarian dish is low in fat and suitable for diabetics.

 

 

More Vegetarian Recipes

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