“Did you ever stop to taste a carrot? Not just eat it, but taste it? You can’t taste the beauty and energy of the earth in a Twinkie.” ~Astrid Alauda
I am very excited to post my first recipe on my new blog! This recipe came about one night when I was craving “something Asian” and I had a fridge FULL of veggies- literally. I had to think up a way to use a lot of different vegetables while still making a tasty dish. I was actually surprised at the end result. It was really easy to make and tasted better than I expected…after all, it is all vegetables! This meal is low-calorie, and high in vitamin A, C and calcium. If you are a meat-eater, you could customize this and add some cooked chicken breast to the mixture.
The most time-consuming part is the prep work…so if you have a helper- get your cutting boards and knives out and go to town!
Asian Vegetable Stir-Fry (serves 4)
2-3 cloves of garlic, minced
1 Tbsp. fresh ginger root, peeled and minced
1 1/2 cup of yellow onion, diced
1 medium carrot, peeled and sliced very thinly
1 red bell pepper, diced
2 zucchini, halved and coined (half-coins)
1/3 lb. shitake mushrooms (stems removed), sliced
1 stalk/bunch bok choy (leaves and stems), sliced and chopped
2 Tbsp. extra-virgin olive oil
2 Tbsp. reduced sodium soy sauce
1 1/2 tsp. sesame seeds, toasted
kosher salt, and freshly ground black pepper
1. After prepping all the vegetables, if you haven’t already done so, toast the sesame seeds. Heat a large non-stick pan over med. heat. Add sesame seeds. Shake pan and stir occasionally. Seeds are toasted when there is a “toasted aroma” and when the seeds are a light golden color. Allow to cool on a plate and set aside.
2. In the large non-stick pan, heat olive oil over medium heat. Add garlic, ginger, and onion and saute until onion is soft and translucent.
3. Add carrot, red bell pepper, zucchini, and mushrooms. Saute until all veggies are tender and soft.
4. Add bok choy to pan. (Note: your pan may seem really full at this point- don’t worry- the bok choy cooks down a lot!) Stir and mix in with other veggies, saute a few more minutes until white stem pieces are tender and leaves are wilted.
5. Add soy sauce. Season with salt and pepper (about 1/2 tsp. salt and 1/8 tsp pepper.) Sprinkle with toasted sesame seeds.
6. Serve over warm brown rice. Makes approximately 4 1-cup servings.
Nutritional Information (per 1 cup serving)
Total Fat: 8.4g
Total Carbohydrates: 18.7g
Dietary Fiber: 4.5g
*Note: This does not include brown rice.
Nutrient Summary per Meal
(1 cup veggie mixture, 1 1/4 cup brown rice, and additional 1 tsp. red. sodium soy sauce)
Total Fat: 9g
Total Carbohydrates: 64g
Dietary Fiber: 7g
Vitamin A: 48%
Vitamin C: 84%