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From Betsy at TKL, 03-18-2002
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Msg ID 319308
Chinese Vegetable Stir-Fry
From The American Institute for Cancer Research

1 Tbsp. canola oil
1 1/2 cups Chinese broccoli florets or regular broccoli florets
1 cup shredded Bok Choy or Napa cabbage
3/4 cup julienned carrots
1 1/2 cup snow peas, ends trimmed
6 fresh Shiitake mushrooms, slivered
1/2 cup drained water chestnuts
1 clove garlic, minced
1/2 tsp. minced fresh ginger
3 Tbsp. reduced-sodium soy sauce
3 Tbsp. defatted chicken broth
1 tsp. cornstarch
2 cups hot cooked rice

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

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

In a small bowl, combine the soy sauce, broth and cornstarch; mix well to dissolve. Add the liquid to the vegetable mixture and stir-fry for about a minute, until slightly thickened. Serve over rice.

Each of the 4 servings contains 243 calories and 4 grams of fat.


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