Garden Stir-Fry by Kaitlyn Kirchner – 9 Minnesota

The entrée is made with seasonal vegetables, has 100 calories and can be served with rice.

Recipe_MN-garden stir-fry

GARDEN STIR-FRY

INGREDIENTS

½ cup of low-sodium chicken broth

½ tablespoon cornstarch

1 teaspoon reduced-sodium wheat-free soy sauce

1 tablespoon sesame oil

2 cloves garlic, minced

1 teaspoon freshly grated ginger

2 cups chopped broccoli

1 ¼ cups chopped yellow squash

1 ¼ cups carrots, cut into matchsticks

1 ¼ cups sugar snap peas

1 cup sliced onion

1 cup sliced red bell pepper

 

PREPARATION

1. In a medium bowl, whisk together the chicken broth, cornstarch , and soy sauce. Set aside.

2. In a wok or sauté pan over moderately high heat, warm the sesame oil. Add the garlic and ginger and cook for 1 minute. Add the broccoli, squash, carrots, sugar snap peas, onion, and bell pepper and cook until tender, 7 to 10 minutes. Add the soy sauce mixture, reduce the heat to moderate, and continue cooking until the sauce is thickened.

100 calories,; 3g protein; 15g carbohydrates; 4g fat (1 saturated fat); 215mg sodium

This recipe was taken from the Healthy Lunchtime Challenge Cookbook 2013 winners.

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