Tuesday, April 26, 2016

Diabetic Dish of the Week - Stir-Fried Broccoli and Carrots

This week's Diabetic Dish of the Week is Stir-Fried Broccoli and Carrots. A neighbor passed this one along to me to share, thank you Norma!

Stir-Fried Broccoli and Carrots

Recipe Ingredients:

1/3 cup orange juice
1 tablespoon reduced-sodium soy sauce
1 teaspoon cornstarch
Nonstick cooking spray
1 teaspoon grated fresh or bottled ginger
1/2 teaspoon dried dill
1 teaspoon dried basil
1 1/2 cups thinly bias-sliced carrots
1 cup broccoli florets
* Check your supermarkets salad bar for both the thinly sliced carrots and broccoli florets.

Cooking Directions:

1 - For sauce, stir together the orange juice, soy sauce, and cornstarch. Set aside.
2 - Coat an unheated wok or large skillet with cooking spray. Preheat over medium heat. Add the ginger, dill, and basil; stir-fry for 15 seconds. Add the carrots; stir-fry for 2 minutes
3 - Add the broccoli; stir-fry about 4 minutes or until the vegetables are crisp-tender. Push vegetables from the center of the wok.
4 - Stir sauce; add to the center of the wok. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. Stir all ingredients to heat through.
Makes 4 servings.

Nutritional Information Per Serving (1/4 of recipe): calories: 50, total fat: 1g, saturated fat: 0g, cholesterol: 0mg, sodium: 174mg, carbohydrate: 10g, fiber: 3g, protein: 2g

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