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Post by Tia on Sept 1, 2006 9:35:44 GMT -5
Stir-Steamed Vegetables
nonstick cooking spray 1 tsp. olive oil 1/2 cup onions, chopped 1 clove garlic, minced 1 cup mushrooms, cut into bite-size pieces 1/4 cup green bell pepper, cut into bite-size pieces 1/2 cup celery, cut into bite-size pieces 1 cup zucchini, cut into bite-size pieces 1 cup broccoli florets, cut into bite-size pieces 1/2 cup carrots, peeled and cut into bite-size pieces 1/2 cup sliced water chestnuts (optional) 1 cup chicken stock or water 1 cup spinach leaves, chopped 2 Tbs. cilantro or parsley, chopped 1 Tbs. lite soy sauce (optional) 1/4 tsp. lemon pepper, or to taste 1/4 tsp. salt (optional) stir-fry beef or chicken strips
Coat a wok or heavy nonstick skillet with nonstick cooking spray and heat over high heat. Add oil and cook onions and garlic about 2 mins,stirring constantly or until browned.Add mushrooms,green pepper and celery and cook another min,stirring.Stir in next 4 ingredients and 2 Tbs. stock.Cook 3-4 mins,stirring frequently until vegetables are just tender. Stir in remaining ingredients.Serve over rice if desired.
Note: chicken, beef or shrimp can be added to the pan with remaining vegetables.
Per serving: cals 68, fat 2.1g, 24% cals from fat, chol 0mg, protein 4.2g, carbs 10.6g, fiber 4.2g, sugar 4.5g, sod 258mg, diet points 1.2
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