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

“Food for all is a necessity. Food should not be a merchandise, to be bought and sold as jewels are bought and sold by those who have the money to buy. Food is a human necessity, like water and air, it should be available.”

~ Pearl Buck (1892-1973) American Nobel Prize winning author.

 

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