Veg Child--Broccoli Stir-Fry in Sweet-Sour Sauce

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Broccoli Stir-Fry in Sweet-Sour Sauce

 

Recipe By :The Vegetarian Child, Lucy Moll

Serving Size : 4 Preparation Time :0:00

Categories : The Vegetarian Child

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 teaspoon safflower or canola oil

1/2 onion -- sliced

1 clove garlic -- minced

1 16 oz bag frozen stir-fry vegetables with broccoli

1 tablespoon soy sauce or tamari

3/4 cup pineapple juice

2 tablespoons red wine vinegar -- (to 3 tbsp)

1 teaspoon cornstarch dissolved in 1 tablespoon water

3 cups cooked brown rice

 

In a large skillet over medium-high heat, heat the oil and saute the onion and

garlic until barely softened, about 3 to 5 minutes. Add the frozen vegetables,

reduce the heat to medium, and cover. Stir the vegetables every few minutes

until they're warmed through, about 10 minutes. Uncover the skillet.

 

Combine the soy sauce or tamari, pineapple juice, and vinegar in a small bowl.

Stir into the vegetables. When the liquid starts to simmer, stir in the

dissolved cornstarch. Continue to stir until the sauce thickens. Remove from

heat.

 

Divide the rice among 4 plates. Spoon the stir-fry on top or to the side.

Serve.

 

VARIATIONS:

 

Add leftover vegetables to the stir-fry when the vegetables are no longer

frozen.

 

For Tofu and Broccoli Stir-Fry in Sweet-Sour Sauce: Cut 1/2 pound of firm tofu

into 1/2-inch cubes. Saute in 1 to 2 teaspoons of safflower or canola oil until

lightly browned. Gently stir the sauteed tofu into the stir-fry once the sauce

thickens.

 

For Tempeh and Broccoli Stir-Fry in Teriyaki Sauce: Add 1/2 pound sliced tempeh

to the skillet with the stir-fry vegetables. Omit the soy sauce, pineapple

juice, and red wine vinegar and replace with 1 cup bottled teriyaki sauce.

Proceed with the recipe.

 

S(ISBN):

" 0-399-52271-9 "

Copyright:

" 1997 "

 

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Per Serving (excluding unknown items): 197 Calories; 1g Fat (5.8% calories from

fat); 4g Protein; 43g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 3mg

Sodium. Exchanges: 2 Grain(Starch); 1/2 Vegetable; 1/2 Fruit; 0 Other

Carbohydrates.

 

NOTES : This next to no fat dish is sweetened by juice and has a slew of

vitamin-rich vegetables. If your younger children don't like sauces, spoon out

some of the cooked vegetables onto their dishes before adding the sweet-sour

sauce to the skillet.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0