Friday, November 26, 2010

Stir-Fried Vegetables with Rice

I am planning on making Yummy Lentils for my lunch today. I will probably add mushrooms and maybe some hot peppers for some extra spiciness but I think it will be a super yummy lunch.

For supper I am planning:

Stir-Fried Vegetables with Rice

Makes 4 servings

1 cup water
1 carrot, cut into matchsticks
1 cup broccoli florets
1 cup cauliflower florets
1 teaspoon Vegetable Broth granules
2 tablespoons reduced-sodium soy sauce
1 teaspoon maple syrup
1 tablespoon sesame oil
1 onion, thinly sliced into half-moons
1 celery stalk, thinly sliced on the diagonal
1 green bell pepper, seeded and thinly sliced
2 cups cooked brown rice

In a saucepan, bring water to a boil. Add carrot, broccoli, and cauliflower. Cover and boil 3 minutes. Drain, pouring cooking liquid into a separate bowl. Add vegetable broth granules, soy sauce, and maple syrup to cooking liquid.

Heat a wok or large skillet over medium-high heat. Add oil when pan is hot, then add onion, celery, and bell pepper and stir fry for 2 to 3 minutes. Add carrot, broccoli, and cauliflower and stir fry a minute more. Stir in sauce and let it bubble up, then remove pan from heat. Serve vegetables over rice.

Per serving (1/4 of recipe)

* Calories: 186
* Fat: 4.5 g
* Saturated Fat: 0.7 g
* Calories from Fat: 21.9%
* Cholesterol: 0 mg
* Protein: 4.7 g
* Carbohydrates: 32.9 g
* Sugar: 4.4 g
* Fiber: 5.8 g
* Sodium: 545 mg
* Calcium: 40 mg
* Iron: 1.1 mg
* Vitamin C: 38.3 mg
* Beta Carotene: 1736 mcg
* Vitamin E: 0.9 mg

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.