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Curried Rice Green Beans
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Chinese Vegetables
Yield: Makes 4 side-dish servings
Seven different vegetables make this classic stir-fry pleasing to the palate and it's loaded with vitamin C, fiber and potassium.
Ingredients:
1
pound fresh broccoli
1-1/2
teaspoons vegetable oil
2
medium yellow onions, cut into wedges and separated
2
cloves garlic, minced
1-1/2
tablespoons minced fresh ginger
8
ounces fresh spinach, coarsely chopped
4
stalks celery, diagonally cut into 1/2-inch pieces
8
ounces fresh snow peas or 1 package (6 ounces) thawed frozen snow peas, trimmed and strings removed
4
medium carrots, sliced
8
green onions, diagonally cut into thin slices
3/4
cup fat-free reduced-sodium chicken broth
1
tablespoon reduced-sodium soy sauce
Preparation:
1.
Cut broccoli tops into florets. Cut stalks into 2X1/4-inch strips.
2.
Heat oil in wok or large nonstick skillet over high heat. Add broccoli stalks, yellow onions, garlic and ginger; stir-fry 1 minute. Add broccoli florets, spinach, celery, snow peas, carrots and green onions; toss lightly.
3.
Add broth and soy sauce to vegetables; toss to coat. Bring to a boil; cover and cook 2 to 3 minutes until vegetables are crisp-tender.
Nutritional Information:
| Serving Size: | |
| Fiber | 10 g |
| Carbohydrate | 28 g |
| Saturated Fat | <1 g |
| Total Fat | 3 g |
| Calories from Fat | 15 % |
| Calories | 154 |
| Protein | 9 g |
| Sodium | 277 mg |
Dietary Exchange:
| Fat | 1/2 |
| Vegetable | 5 |
This recipe appears in:
Chinese
