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Garden Stir-fry

Garden Stir-fry



Stir-frying is a great healthy cooking technique to learn. Here's an easy recipe to get you started.

Servings: 4

Equipment: wok or large frying pan

How long does it take?

30 minutes

What's in it?

1 medium carrot
1 large stalk of celery
10 snow peas (or green beans)
2 scallions (or green onions), chopped
1 cup fresh bok choy (or fresh spinach)
2 teaspoons sesame oil (or canola oil)
1 teaspoon fresh ginger
1 Tablespoons tamari or low-sodium soy sauce
1 Tablespoon natural peanut butter
1/2 teaspoon garlic salt

How to make it:

Step 1: Prepare the veggies.
Wash all of the vegetables under cool water. Peel the carrots. Slice the carrots and celery into bite-sized pieces. Slice the snow peas lengthwise to make three "matchsticks" per pea. Chop the bok choy to make 1/2-inch "ribbons." You do not need to be precise here; just give it a little chop.

Step 2: Get ready to "chow."
Heat the wok over high heat, then carefully add the oil. Stir-frying is an Asian method of quick cooking over high heat. Chow means to cook, and it's done in stir frying by moving the contents of the wok around from the hottest spot right in the bottom to the sides that are cooler.

Step 3: Stir-fry.
Add the carrots and celery to the hot wok, and chow. After a minute, add the snow peas, ginger, and scallions. Add the tamari, peanut butter, and garlic salt, and chow. Add the bok choy, chow for one more minute. Remove from heat and enjoy.

Serve your garden stir-fry with brown rice, couscous, or pasta.

Nutrition breakdown:

Calories 69, Protein 3 g, Carbohydrate 8 g, Fat 3 g (1 g saturated fat), Sodium 1002 mg, Dietary Fiber 3 g, Vitamin A over 100% of the RDA, Vitamin E 3 mg (32% of RDA), Vitamin C 11 mg (22% of RDA)

What's in it for you?

Stir frying is a great way to get one or two of your veggies servings.

Not all soy sauce is created equal. Regular soy sauce packs in the salt, which, over time, can increase your risk for health problems like heart disease. Choose low-sodium tamari or reduced-sodium soy sauce.

Chef's tip:

You can control how crisp or how cooked your food is by developing your chow skills. When you chow, use a spatula to carefully (but quickly) move the food around the wok.

 
 
 
Last Modified Date: 3/28/2001