Vegan Day: Stir-Fry Du Jour

[Guest guest]

* Exported from MasterCook *

 

Stir-Fry Du Jour

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 135

Serving Size : 1 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

***SAUCE***

1 tablespoon cornstarch

1 teaspoon sugar -- up to 3

1/2 cup soy sauce

2 tablespoons mirin or rice wine vinegar

1 clove garlic -- minced

1 tablespoon grated or minced fresh ginger

1 pinch cayenne pepper -- to taste

or minced fresh hot chilies

***VEGETABLES***

4 cups chopped or sliced or matchstick-size -- up to 6 cups

vegetables

***(CHOOSE FROM THE FOLLOWING)***

Mushrooms -- (any kind)

Sweet potatoes

Onions -- (any kind)

Snow peas

Green or red bell peppers

Asparagus

Cabbage or Chinese cabbage -- (any kind)

Broccoli

Cauliflower

Carrots

Fennel

Celery

Zucchini or yellow squash

jicama

Bean sprouts

***REMAINING INGREDIENTS***

Cooked whole grains of your choice

1/2 cup bouillon -- About

 

Prepare sauce: Stir the cornstarch into the liquids in a small bowl and mix

until smooth. Add the other ingredients and set aside. Yield: About 6

tablespoons.

 

Organize vegetables according to cooking time: the harder ones take longer

to cook (onions, carrots, celery) than the softer ones (beans sprouts,

mushrooms, snow peas).

 

Have the cooked whole grains of your choice heated and ready to serve.

 

Heat a flat-bottomed pot or frying pan over medium-high heat and add 1 to 2

tablespoons of the bouillon. Add the longer cooking vegetables and

stir-fry 3 to 5 minutes or until they start to soften, adding more bouillon

as it evaporates. Continue adding the different kinds of vegetables and

stir-fry until crisp-tender.

 

Pour 1/4 to 1/2 cup of the sauce down the side of the pan and stir to mix

it into the vegetables. Cook, stirring, about 1 minute or until slightly

thickened. Serve over cooked whole grains.

 

Yield: 4 to 6 servings, calories: 166, fat: 1g, fiber: 8g.

 

- - - - - - - - - - - - - - - - - -