Recipe: Stir-Fried Vegetables (using bok choy, mushrooms and broccoli)

STIR-FRIED VEGETABLES

1/4 cup water
2 tsp cornstarch
2 tbsp soy sauce
1/4 tsp ground ginger
1/4 tsp ground nutmeg
1 tbsp olive oil
1/2 medium onion, sliced and separated into rings
1 cup bok choy, chopped
1 clove garlic, pressed
1 cup sliced mushrooms
1 (8 oz) can bamboo shoots, drained
1 (8 3/4 oz) can baby sweet corn, drained
1 (8 oz) can water chestnuts, drained
1 cup chopped fresh broccoli
1 cup chopped red bell pepper or pimento

In a small, mix the first 5 ingredients together and set aside.

Heat large skillet or wok over high heat; add olive oil. Stir fry onion rings, bok choy, and garlic in hot oil for 1-2 minutes. Remove from wok. Set aside.

Place mushrooms, bamboo shots, bay corn, and water chestnuts in the wok or skillet; stir-fry for about 2 minutes.

Add the soy sauce mixture and cook until bubbly, stirring frequently.

Add broccoli and red pepper, cover and cook for 3 minutes or until broccoli is crisp-tender.

Stir in the reserved stir-fried onion, bok choy and garlic and serve.

Makes 6 servings (serving size = 1 cup)

Nutritional info per serving: 104 cal, 4g pro, 3g fat, 19g carb Exchanges: 1/2 starch/bread, 2 vegetable

Source: The UCSD Healthy Diet for Diabetes