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Pollo alla Firènze
Learn how to properly prepare Italian cuisine by following our easy-to-understand recipes that walk you step-by-step through the process.
Broccoli & Cauliflower Stir-Fry
Yield: Makes 2 servings
Ingredients:
2
dry-pack sun-dried tomatoes
1
tablespoon plus 1 teaspoon reduced-sodium soy sauce
1
tablespoon rice wine vinegar
1
teaspoon brown sugar
1
teaspoon dark sesame oil
1/8
teaspoon red pepper flakes
2-1/4
teaspoons canola oil
1
clove garlic, finely chopped
2
cups cauliflower florets
2
cups broccoli florets
1/3
cup thinly sliced red or green bell pepper
Preparation:
1.
Place tomatoes in small bowl; cover with boiling water. Let stand 5 minutes. Drain; coarsely chop. Meanwhile, blend soy sauce, vinegar, sugar, sesame oil and red pepper flakes in small bowl.
2.
Heat vegetable oil in wok or large nonstick skillet over medium-high heat until hot. Add garlic; stir fry 30 seconds. Add cauliflower and broccoli; stir-fry 4 minutes. Add tomatoes and bell pepper; stir-fry 1 minute or until vegetables are crisp-tender. Add soy sauce mixture; cook and stir until heated through. Serve immediately.
Health Tip
Learning to identify low-fat food items on a menu is an easy way to plan a healthy meal when dining out. Phrases such as broiled, grilled, roasted, stir-fried, and steamed are often used to describe foods that are prepared with less fat. Limit entrees that are buttered, basted, fried, or creamed–these foods are usually prepared with significant amounts of fat.
Nutritional Information:
| Serving Size: 1/2 of total recipe | |
| Sodium | 467 mg |
| Protein | 6 g |
| Fiber | 6 g |
| Carbohydrate | 19 g |
| Saturated Fat | 1 g |
| Total Fat | 8 g |
| Calories from Fat | 41 % |
| Calories | 155 |
Dietary Exchange:
| Fat | 1-1/2 |
| Vegetable | 3 |
This recipe appears in:
Chinese
