Good Morning America Recipes

Chinese Vegetable Stir Fry

Lock the Door, Lose the Weight

GMA Recipes Dinner
|
Servings:4
Difficulty: Easy
Cook Time: min

For Sunday dinner the participants of the "Lock the Door, Lose the Weight" series had Chinese vegetable stir-fry with brown rice. Try the recipe on your own.

Ingredients

  • 1 tablespoon canola (or Chinese stir-fry oil)
  • 1 1/2 cups broccoli florets
  • 1 tablespoon water
  • 3/4 cup carrots, julienned
  • 1 1/2 cups snow peas, ends trimmed
  • 6 fresh shitake mushrooms, slivered
  • 1/2 cup water chestnuts, drained
  • 1 clove garlic, minced
  • 1/2 teaspoon fresh ginger, minced
  • 3 tablespoons reduced-sodium soy sauce
  • 3 tablespoons chicken broth, defatted
  • 1 teaspoon cornstarch
  • 2 cups hot cooked rice
  • Cooking Directions

    Heat wok over medium heat and add the oil. Increase the heat to medium-high. Add the broccoli and water. Stir-fry for 1 minute, or until the broccoli is bright green.

    Add the carrots, snow peas, mushrooms, water chestnuts, garlic, and ginger. Stir-fry for 1 to 2 minutes, or until the vegetables are crisp-tender.

    In a small bowl, combine the soy sauce, broth, and cornstarch; mix well to dissolve. Add to the wok and stir-fry for about 1 minute. Serve over rice.

    Per serving: 212 calories, 4g. fat (17 percent of calories), 6.9g. protein, 38.3g. Carbohydrates, 4.2g. dietary fiber, 0mg. cholesterol, 432mg. sodium

    Recipe Summary

    Main Ingredients: broccoli, carrots, snow peas, water chestnuts

    Course: Dinner, Lunch, Main Course, Vegetable

    More Info: Low Fat, Low Calorie


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