Broccoli And Cauliflower Stir-Fry from Healthy Diabetic Recipes

Broccoli And Cauliflower Stir-Fry Recipe

Recipe Ingredients:

2 dry-pack sun-dried tomatoes
4 tsp reduced-sodium soy sauce
1 tbsp rice wine vinegar
1 tsp brown sugar
1 tsp dark sesame oil
1/8 tsp red pepper flakes
2 1/4 tsp vegetable oil
2 cups cauliflowerets
2 cups broccoli flowerets
1 garlic clove, finely chopped
1/3 cup thinly-sliced red or green bell pepper

Recipe Instructions:

Place tomatoes in small bowl; cover with boiling water. Let stand 5 minutes. Drain; coarsely chop. Meanwhile, blend soy sauce, vinegar, sugar, sesame oil and red pepper in small bowl.

Heat vegetable oil in wok or large nonstick skillet over medium-high heat until hot. Add cauliflower, broccoli and garlic; stir-fry 4 minutes. Add tomatoes and bell pepper; stir-fry 1 minute or until vegetables are crisp-tender. Add soy sauce mixture; cook and stir until heated through. Serve immediately.

This recipe yields 2 servings.

Exchanges Per Serving: 3 Vegetable, 1 1/2 Fat.

Nutrition Facts: Calories 155; Calories from fat 41%; Total Fat 8g; Saturated Fat 1g; Protein 6g; Carbohydrates 19g; Cholesterol 0mg; Sodium 467mg; Dietary Fiber 6g.

Health Tip: Learning to identify low-fat food items on a menu is an easy way to plan a healthy meal when dining out. Phrases such as broiled, grilled, roasted, stir-fried, and steamed are often used to describe foods that are prepared with less fat. Limit entrees that are buttered, basted, fried, or creamed -- these foods are usually prepared with significant amounts of fat.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 2

"When treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

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