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ENTRÉES
2 GARLIC CLOVES, PEELED
1 1-INCH PIECE GINGER, PEELED
AND HALVED
1 MEDIUM RED BELL PEPPER,
HALVED AND CORED
1 STALK BROCCOLI, FLORETS
AND STEM SEPARATED
1 BUNCH BABY BOK CHOY,
LEAVES TRIMMED AND
RESERVED
3½ TO 4 OUNCES SHIITAKE
MUSHROOMS, CLEANED
½ MEDIUM TO LARGE RED
ONION, PEELED AND
TRIMMED TO FIT FEED TUBE
1½ TABLESPOONS PEANUT OR
VEGETABLE OIL, DIVIDED
1 CUP VEGETABLE OR CHICKEN
BROTH, LOW SODIUM
3 TABLESPOONS SOY SAUCE,
REDUCED SODIUM
2 TEASPOONS CORNSTARCH
½
CUP SNAP OR SNOW
PEAS, TRIMMED
1 TEASPOON HOT SESAME OIL
2 DROPS FISH SAUCE
2 TABLESPOONS SESAME SEEDS
A quick and simple stir-fry. This is just a base – add cooked chicken, beef, or
cubed tofu to the dish to make it a bit heartier.
VEGETABLE STIR–FRY
Makes 4 servings
1. Insert the chopping blade into the work bowl of the
food processor. With the unit running, add the garlic
and ginger through the feed tube and process to nely
chop, about 10 to 15 seconds. Remove and reserve.
2. Remove the chopping blade and replace with the
slicing disc. Slice the red pepper, broccoli stalk,
bok choy, mushrooms and onion. Reserve.
3. Put 1 tablespoon of the oil into a large skillet over
medium heat. Once oil is hot, add the garlic and
ginger. Sauté until softened and very fragrant, about 2
minutes. Add the remaining oil and increase heat to
medium-high. Add ½ of the sliced vegetables. Sauté
for about 3 to 5 minutes, and then add the remaining
sliced vegetables. Sauté until softened, about an
additional 5 minutes. Add the broccoli stalks and cook
for a few minutes more.
4. While the vegetables are cooking, stir the broth, soy
sauce and cornstarch together. Add broth mixture to
the pan. Stir and cook until slightly thickened, a few
minutes. Stir in the reserved bok choy leaves and
broccoli orets. Cook until broccoli is tender and sauce
nicely coats the vegetables.
5. Once the mixture has achieved desired consistency,
stir in the sesame oil and sh sauce. Taste and adjust
seasonings as desired. Serve immediately with white
rice.
Nutritional information per serving (1 cup):
Calories 123 (52% from fat)
|
carb. 12g
|
pro. 3g
|
fat 7g
sat. fat 1g
|
chol. 0mg
|
sod. 433mg
|
calc. 49mg
|
ber 4g