Broccoli Cauliflower Stir-Fry

Broccoli Cauliflower Stir-Fry

This steamy stir-fry is not only delicious, but colorful, too. With broccoli, cauliflower and red bell pepper, this succulent Asian dish makes an excellent dinner for vegetarians, but it’s hearty enough for any palate. 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 bell pepper

Directions:

  1. Place sun-dried tomatoes in small bowl; cover with boiling water. Let stand 5 minutes. Drain; coarsely chop. Meanwhile, blend soy sauce, rice wine vinegar, brown sugar, sesame oil and red pepper flakes in small bowl.
  2. Heat canola 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 red bell pepper; stir-fry 1 minute or until vegetables are crisp-tender. Add soy sauce mixture; cook and stir until heated through. Serve immediately. Makes 2 servings.

Nutrition per Serving: (Serving size = ½ of total recipe)

  • Calories = 155
  • Total fat = 8 g
  • Saturated fat = 1 g
  • Carbohydrate = 19 g
  • Protein = 6 g
  • Fiber = 6 g
  • Sodium = 467 mg

Dietary Exchanges:

  • Vegetable = 3
  • Fat = 1 ½

Source: www.diabeticcooking.com

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