Hawaiian Stir-Fry from Healthy Diabetic Recipes

Hawaiian Stir-Fry Recipe

Recipe Ingredients:

PINEAPPLE SAUCE

0.67 c Pineapple juice
2.00 tb Reduced-sodium (or regular)
-soy sauce
0.50 ts Ground ginger
0.50 ts Garlic powder
1.00 tb + 1 tsp. cornstarch
1.00 ts Sugar (or use sugar subst.)

VEGETABLES

1.00 tb + 1 Tsp. vegetable oil
1.00 c Onions, sliced 1/4" thick
1.00 c Green pepper, sliced 1/4"
-thick
0.50 c Carrots, sliced 1/4" thick
1.00 c Broccoli, cut into small
-flowerets
1.00 c Cauliflower, cut into small
-flowerets
0.50 c Sliced water chestnuts
1.00 c Sliced mushrooms
1.50 c Coarsely shredded Chinese
-cabbage

Recipe Instructions:

SOURCE: Lean and Luscious and Meatless, volume 3 in
the series, by Bobbie Hinman and Millie Snyder,
copyright 1992, ISBN #1-55958-110-7. MM format by
Ursula R. Taylor.
This can be served over rice or very thin noodles -
or you can add tofu and your meal is completed..
Combine all sauce ingredients in a small bowl,
mixing until cornstarch is dissolved. Set it aside.
In a large nonstick skillet or wok over medium-high
heat - heat oil. Add onions, green pepper, and carrots
and cook 3 to 4 minutes, stirring constantly, with a
tossing motion.
Then add broccoli, cauliflower, and water chestnuts
~ and cook, stirring, 2 to 3 more minutes, until
broccoli is bright green in color.
Add mushrooms and cabbage - cooking and stirring for
1 more minute.
Stir sauce and add to veggies, cooking and stirring
until sauce is thickened and veggies are glazed -
about 1 minute.
NUTRITION INFORMATION per serving: 146 calories,
1/2 fruit serving, 3 1/2 vegetable servings, 1 fat
serving, 1/4 bread serving and 14 additional calories,
4 g protein, 5 g fat, 23 g carbohydrate, 322 mg
sodium, 0 mg cholesterol.

Servings: 4

"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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