Vegetable Stir-Fry with Chestnuts and Mushrooms

Vegetable Stir-Fry with Chestnuts and Mushrooms

Health Rating
Prep Cook Ready in Servings
20 min 5 min 25 min 4
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Ingredients


1 1/2 cup Broccoli florets
1 cup Brown rice, medium-grain, dry
1 tbsp Canola oil
3/4 cup sliced Carrots (julienned)
1 tsp Cornstarch
1 clove(s) Garlic (minced)
1 tsp minced Ginger root
6 mushroom(s) Shiitake mushroom, dried (slivered)
1 1/2 cup whole Snow peas, raw (ends trimmed)
3 tbsp Soy sauce, low sodium
3 tbsp Vegetable stock/broth
1/2 cup Water chestnut, raw

Instructions


Make 2 cups of rice as instructed on package and keep hot.

Heat wok over medium heat and add the oil, increase to medium-high heat.

Add the broccoli and water, stir-fry for 1 minute or until broccoli is bright green.

Add snow peas, mushrooms, water chestnuts, garlic and ginger; stir-fry for 1 to 2 minutes or until tender crisp. Add a bit of water to prevent the ingredients from sticking to the pan.

In small bowl, combine the soy sauce, broth and cornstarch; mix well to dissolve.

Add to wok and stir-fry for about 1 minute.

Serve over rice.

Nutrition Facts

Per Portion

Calories 283
Calories from fat 46
Calories from saturated fat 6.1
Total Fat 5.1 g
Saturated Fat 0.7 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 3.2 g
Cholesterol 0
Sodium 531 mg
Potassium 559 mg
Total Carbohydrate 52 g
Dietary Fiber 4.0 g
Sugars 3.8 g
Protein 6.8 g

Dietary servings

Per Portion


Fruit 0.2
Grain 1.6
Vegetables 1.6

Energy sources


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