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Spicy Vegetable Stir-Fry Categories: low fat, side dish 1/4 cup chicken broth; defatted 1 tablespoon orange juice 1 tablespoon reduced-sodium soy sauce 1 1/2 teaspoons cornstarch 1 1/2 teaspoons grated ginger root 1 1/2 teaspoons minced garlic; (about 3 cloves) 1/8 teaspoon crushed red pepper 1 1/2 cups small cauliflower florets 1 cup julienne-cut carrots 8 ounces zucchini; halved, and thinly sliced In a small bowl, stir together the broth, orange juice, soy sauce and cornstarch. Set the broth mixture aside. Lightly spray an unheated wok or large skillet with no-stick spray. Heat the wok or skillet over medium-high heat. Add the ginger, garlic and red pepper. Stir-fry about 30 seconds or until fragrant. Add the cauliflower and stir-fry for 2 minutes. Then add the carrots and stir-fry for 2 minutes. Finally, add the zucchini and stir-fry for 2 minutes more. Stir in the broth mixture. Bring to a simmer. Cover and simmer about 1 minute or until the vegetables are crisp-tender and the sauce turns glossy and thickens. Serve immediately. This recipe yields 4 servings. Comments: Stir-frying can be a quick and healthy way to prepare vegetables. This fast, waterless method locks in nutrients, preventing vitamins and minerals from leaching out. Nutritional Information Per Serving: Calories: 34; Fat: 1 grams (6% of calories); Cholesterol: 0 milligrams; Sodium: 271 milligrams; Fiber (grams) 2.5. Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "01-14-2000 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 20 Calories (kcal); trace Total Fat; (7% calories from fat); 1g Protein; 4g Carbohydrate; 0mg Cholesterol; 200mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Weight Watcher points calculated at 0 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 4 servings Preparation Time: 0:00 |
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