Vegan - Cruciferous Stir-fry over Rice

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* Exported from MasterCook *

 

Cruciferous Stir-Fry over Rice

 

Recipe By :The Mayo Clinic Williams-Sonoma Cookbook

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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3 1/2 cups water

1 cup canned vegetable broth

2 tablespoons grated orange peel

1 1/2 teaspoons five-spice powder

3 cups basmati or texmati rice

1 tablespoon canola oil

1 tablespoon minced fresh ginger

3 cloves garlic -- minced

4 green onions -- finely chopped, including green portions

1/4 teaspoon red pepper flakes

1 pound broccoli -- cut into florets

1 pound cauliflower -- cut into florets

8 ounces firm tofu -- drained, blotted dry, and cut into 1/2 "

cubes

8 ounces oyster mushrooms -- halved

1 tablespoon sesame seeds

1 tablespoon reduced-sodium soy sauce

 

In a large, heavy saucepan, bring the water, broth, orange zest, and five-spice

powder to a boil. Stir in the rice. When the liquid returns to a boil, cover

and reduce heat to low. Simmer until the rice is tender and the liquid has been

absorbed, about 18 minutes.

Remove the pan from heat and let stand 5 minutes, covered, then fluff the rice

with a fork.

Meanwhile, in a wok or large nonstick frying pan over high heat, heat half the

oil. Add half each of the ginger, garlic, green onions, and pepper flakes, and

stir-fry until fragrant, about 30 seconds. Add half the broccoli and

cauliflower and stir-fry until the broccoli turns bright green, about 2 minutes.

Add half the tofu, mushrooms, sesame seeds, and soy sauce, and stir-fry until

the tofu is heated through and the vegetables are tender-crisp, 2-3 minutes.

Transfer the mixture to a large bowl and keep warm. Repeat with the remaining

ingredients.

To serve, divide the rice among individual plates. Top each with an equal

amount of the vegetables and tofu.

 

 

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Per serving: 112 Calories (kcal); 5g Total Fat; (36% calories from fat); 8g

Protein; 12g Carbohydrate; 0mg Cholesterol; 156mg Sodium

Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0

Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0