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Very Veggie Stir-Fry - Dietitian's Choice Recipe
Very Veggie Stir-Fry - Dietitian's Choice Recipe

Category: Main Dish | Serves: 4

(169 ratings)

Nutrition Information:
Calories: 336
Protein: 13 g
Carbs: 58 g
Fat: 6 g
Saturated Fat: 1 g
Sodium: 227 mg
Fiber: 8 g

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Build a plant-based meal with this delicious stir-fry. You’ll have all the elements of a balanced vegetarian meal: colorful veggies, whole grains and protein.
1 tbsp lite soy sauce
1 tbsp rice wine vinegar
1 tsp cornstarch mixed with 1 tsp water
1 tsp olive oil or sesame oil
Crushed red pepper to taste
1 tbsp minced fresh ginger
1 garlic clove, minced
1 cup cauliflower florets
1 cup broccoli florets
1/2 cup low-sodium vegetable broth or water
1/2 cup sliced yellow squash
1 cup sliced mushrooms
1/2 sliced red bell pepper
1 cup shelled edamame (green soybeans)
1/4 cup sliced green onions
4 cups cooked brown rice
1 In a small bowl, mix soy sauce, rice wine vinegar, crushed red pepper and cornstarch mixture until well blended. Set aside.
2 In a nonstick skillet or wok, heat oil over medium-high heat. Add ginger, garlic, cauliflower and broccoli and stir-fry about 3 minutes. Add ¼ cup broth or water.
3 Add yellow squash, mushrooms, bell pepper and edamame. Stir-fry until vegetables are crisp-tender, about 2 minutes. Add remaining broth or water.
4 Stir in soy sauce mixture and cook 2 minutes. Add green onions. Serve over steamed brown rice.

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(169 ratings)
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