Author :: Mrs Liz
Category :: Healthy Choice Recipes
Ingredients ::
- 2 teaspoons peanut OR walnut oil
- 3 scallions, thinly sliced
- 1 garlic clove, minced
- 1 Tablespoon chopped, peeled fresh ginger
- 1/4 teaspoon crushed red pepper flakes
- 1/4 teaspoon five-spice powder
- 4 cups broccoli florets and stems cut into small, thin chunks (about 1 large head), OR 12 oz. frozen broccoli florets, thawed
- 1 red bell pepper, cored, seeded, and diced
- 1/4 cup orange juice
- 2 Tablespoons chopped walnuts
- 1 teaspoon cornstarch
- 1 Tablespoon reduced sodium soy sauce
- 1 Tablespoon seasoned rice vinegar OR white wine vinegar
Rich in omega-3 fatty acids.
Makes: 2 servings
Per serving:
190 calories
10g total fat (1g saturated fat)
8g protein
21g carbohydrate
0mg cholesterol
645mg sodium
3g fiber
Star Nutrients:
vitamin C (443%)
vitamin A (157%)
vitamin K (58%)
manganese (44%)
folate (36%)
vitamin B6 (25%)
Heat a nonstick wok or large skillet over a medium high heat. Swirl in the oil, then add scallions, garlic, and ginger. Stir-fry for 20 seconds, then stir in the red pepper flakes and the five spice powder.
Add the broccoli and bell pepper; stir-fry for 1 minute. Stir in 3 tablespoons orange juice and the walnut pieces. Cover and steam for 2 minutes. Meanwhile, dissolve cornstarch in remaining 1 tablespoon orange juice.
Uncover pan and stir in soy sauce, rice vinegar, and cornstarch mixture. Stir-fry until sauce thickens, about 20 seconds.
Serve at once, white rice, brown rice, aromatic jasmine rice, Thai red rice.
Or wilt 10 oz. of spinach leaves in a covered skillet set a low heat with 1 tablespoon of water; use them as a bed for the dish.
For dessert, how about an Asian-inspired fruit smoothie of fresh mango, pineapple juice, vanilla yogurt, a pinch of ground ginger, and a handful of ice cubes.
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