Broccoli Peanut Stir Fry
This delicious dinner provides at least 25% of the daily value
for vitamins B6 and folate.
3 cups cooked brown rice
1 tsp vegetable oil
2 tsp minced garlic
1 cup sliced mushrooms
1 cup sliced carrots
1 cup frozen thawed spinach
1 cup broccoli florets
1/2 cup orange juice
1 tsp corn starch
1/2 tsp ground ginger
1 tsp sesame oil
4 Tbsp light soy sauce
1/4 cup chopped peanuts
Heat the vegetable oil in a large nonstick skillet over medium-high
heat. Saute the garlic and mushrooms until golden, about 1 or 2 minutes.
Add the carrots and spinach and cook for 3 minutes. Mix the orange juice
with the cornstarch, ginger and sesame oil. Add this mixture, with the
broccoli, to the skillet. Cook and stir until the broccoli is tender,
about 3 minutes; add the peanuts. Serve hot over brown rice.
Makes 4 servings: Each 1 cup serving: 290 calories, 7.5 g fat, 1 g saturated
fat, 0 mg cholesterol, 328 mg sodium, 47 g carbohydrate, 6 g fiber, 9 g sugars,
10 g protein.
Diabetic exchange: 3 bread, 2 vegetable.
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