Garden Stir-Fry by Kaitlyn Kirchner – 9 Minnesota
The entrée is made with seasonal vegetables, has 100 calories and can be served with rice.
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
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.