Pineapple Stir-Fry

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* Exported from MasterCook *

 

Pineapple Stir-Fry

 

Recipe By :Ann Crile Esselstyn

Serving Size : 4 Preparation Time :0:00

Categories : Low Fat Main Dish

MWLP Acceptable Vegan

 

 

Amount Measure Ingredient -- Preparation Method

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

1 cup chopped onion

3 cloves chopped garlic

2 teaspoons fresh ginger -- chopped

10 ounces sliced mushrooms

2 medium red bell peppers, chopped -- 1-inch thick

2 medium zucchini -- sliced

3 leaves bok choy -- to 4

1 fresh pineapple -- diced

1 jalapeno chile pepper -- seeded and chopped

2 tablespoons vinegar -- brown rice

freshly ground black pepper -- to taste

 

1) In a non-stick saucepan, stir-fry the onions, garlic, and ginger in

the

pineapple's juice, water or vinegar until onions begin to soften.

 

2) Add mushrooms and cook a few minutes until the mushrooms begin to

soften.

 

3) Add red peppers, zucchini, and bok choy and cook until warmed through

and beginning to soften.

 

4) Mix the pineapple, jalapeño, ground pepper, and vinegar in a small

bowl

and add to the vegetables. Cook until the mixture is warmed through.

 

5) Serve over brown rice or any favorite whole grain.

 

Source:

" Prevent and Reverse Heart Disease, page 238 "

Copyright:

" 2008 "

 

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Per Serving: 133 Calories; 1g Fat (7.3% calories

from fat); 5g Protein; 31g Carbohydrate; 6g Dietary Fiber; 0mg

Cholesterol; 44mg Sodium. Exchanges: 3 Vegetable; 1 Fruit; 0 Fat; 0

Other

Carbohydrates.

 

NOTES : * Large can of diced pineapple in juice can be used instead of

fresh

* Spinach, kale or other greens can be used instead of bok choy

* 2 tablespoons canned chopped green chiles can be used instead

of

fresh

* May use a mix of zucchini and yellow summer squash. - Sue's

notes.

 

 

Almost any vegetable may be substituted. Use what you have! -

Author's note.

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