Stir-fried Broccoli and Carrots

Description

This colorful side dish is packed with flavor and good nutrition.

• Prep Time:5 min | Start to Finish:10 min
• Makes:4 servings

Ingredients

• 2 teaspoons finely chopped gingerroot
• 1 garlic clove, finely chopped
• 1½ cups small broccoli flowerets
• 2 medium carrots, thinly sliced (1 cup)
• 1 small onion, sliced and separated into rings
• ¾ cup chicken broth
• ¼ teaspoon salt
• 1 tablespoon cornstarch
• 1 tablespoon cold water
• 1 can (8 ounces) sliced water chestnuts, drained
• 1 cup sliced fresh mushroom (3 ounces)
• 2 tablespoons oyster sauce

Procedures

1. Spray wok or 12-inch skillet with cooking spray; heat over medium- high heat.
2. Add gingerroot and garlic; stir-fry about 1 minute or until light brown.
3. Add broccoli, carrots and onion; stir-fry 1 minute.
4. Stir in broth and salt.
5. Cover and cook about 3 minutes or until carrots are crisp-tender.
6. Mix cornstarch and cold water; stir into vegetable mixture.
7. Cook and stir about 10 seconds or until thickened.
8. Add water chestnuts, mushrooms and oyster sauce; cook and stir 30 seconds.

Variation

• Make this a meatless main course when you toss in some toasted whole almonds or cashews and serve over brown rice.
• Planned-overs: Stir chopped cooked chicken or beef into leftover stir-fry and use as a pita sandwich filling.

Nutritional information

Per serving:

• Calories 95 (Calories from Fat 10) | Total Fat 1g (Saturated Fat 0g) | Cholesterol 0mg | Sodium 590mg | Total Carbohydrate 18g (Dietary Fiber 4g) | Protein 3 g

Percent Daily Value :

• Vitamin A 100 % | Vitamin C 32 % | Calcium 4 % | Iron 6 %
• Exchanges: 4 Vegetable