Quick Stir Fried Vegetables
|Cauliflower florets||2 Cup (32 tbs)|
|Broccoli florets||3 Cup (48 tbs)|
|Jicama||8 Ounce, pared (Small Size)|
|Vegetable oil||2 Tablespoon|
|Minced fresh ginger||1 Teaspoon|
|Chicken broth||1⁄2 Cup (8 tbs), divided|
|Red bell pepper||1 , cut into thin strips|
|Sesame oil||1 Teaspoon|
Cut a small x in stem end of each cauliflower floret.
If florets are large, cut them into 2 or 3 slices.
Cut a small x in stem end of broccoli florets.
Cut jicama into thick slices, then cut into 2x1/4 inch strips.
Set all vegetables, oil and seasonings near cooking area.
Heat vegetable oil in wok or large skillet over high heat.
Add ginger and stir-fry 10 seconds.
Add cauliflower and broccoli; stir-fry 30 seconds to coat with oil.
Pour about 1/3 cup of the chicken broth around edges of wok.
Add salt and sugar.
Cover and cook until vegetables are partially tender, 3 to 4 minutes.
Add jicama, bell pepper and remaining chicken broth.
Cover and cook 1 minute.
Uncover and stir-fry until vegetables are crisp-tender and all liquid has evaporated.
Stir in sesame oil.
Serving size: Complete recipe
Calories 646 Calories from Fat 332
% Daily Value*
Total Fat 38 g57.9%
Saturated Fat 5 g25.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1002.6 mg41.8%
Total Carbohydrates 69 g22.9%
Dietary Fiber 18.9 g75.5%
Sugars 16.1 g
Protein 23 g46.2%
Vitamin A 395.7% Vitamin C 1316.1%
Calcium 33.3% Iron 41.3%
*Based on a 2000 Calorie diet