Easy Stir Fry

Recipe Adapted from Cancer Survivors Guide, p. 190              Serves 4

 Ingredients:

1 bag           (16 ounces) frozen stir-fry vegetables

OR              mixture of frozen (broccoli, bell peppers, cauliflower, etc.)

1 ½             cups cooked or canned beans (your favorite kind), rinsed and drained

Or              other 1 pkg. of protein alternative: seitan, tempeh, tofu, etc.

¼  cup           low-fat stir-fry sauce (without unhealthy fats or sweeteners)

2 cups          cooked millet, amaranth, Brown Rice or other whole grain, kept hot

 

Optional:

1 each          onion, peeled and diced

1-2 cups        organic mushrooms, cleaned and chopped

1-2 tbsp.       Fresh ginger, peeled and diced

2 cloves        garlic, peeled and diced

1 head          kale or collard greens, (de-stemmed if using collards) and chopped

 

1.       Cook and stir the vegetables in a nonstick pan over medium-high heat with 2 to 3 tablespoons of water as needed.

2.      Once the vegetables have thawed but are not completely cooked, add the beans and sauce. Cook and stir over medium heat until the vegetables are tender-crisp.

3.      Serve over the cooked grain of your choice.

4.      Stored in a covered container in the refrigerator, leftover Easy Stir- Fry will keep for up to 5 days.

 

PER SERVING: 299 calories; 1.5 g fat; 0.3 g saturated fat; 4.6% calories from fat; 0 mg cholesterol; 14.4 g protein; 57.1 g carbohydrate; 4.9 g sugar; 10.9 g fiber; 1067 mg sodium; 103 mg calcium; 4.2 mg iron; 3.5 mg vitamin C; 2291 mcg beta-carotene; 1.3 mg vitamin E