Easy Stir Fry
Dinner was never so easy! While not considered gourmet, frozen vegetables are often as nutrient rich as fresh vegetables, and sometimes even more so, because they are frozen at their peak of freshness.
Ingredients
1 bag (16 ounces) frozen stir-fry vegetables
1 1/2 cups cooked or canned beans (your favorite kind), rinsed and drained
1/4 cup low-fat stir-fry sauce*
2 cups cooked couscous**, brown rice, or other whole grain, kept hot
Preparation
Cook and stir the vegetables in a nonstick pan over medium-high heat with 2 to 3 tablespoons of water as needed. 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.
Serve over the hot couscous or cooked grain of your choice.
Stored in a covered container in the refrigerator, leftover Easy Stir-Fry will keep for up to 3 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
Additional Tips
*If you can't find stir-fry sauce try this: 2 tablespoons soy sauce or wheat-free tamari, 1 tablespoon rice vinegar and 1/2 teaspoon agave nectar. Dissolve 1/2 teaspoon of cornstarch or arrowroot powder in 1 tablespoon of water for thickener.
Katherine's tip: double the amount of sauce for more flavor!
**For a gluten free meal use brown rice, millet or quinoa.
Recipe by
Katherine Lawrence
