Veggies Extraordinaire - 21g Carbs, 4g Fiber
From: www.aicr.org - American Institute for Cancer Research
Stir up Your Menu
This quick stir-fry will make you see your vegetables in a whole
new light. A light juice-based sauce tops five healthy vegetables,
plum tomatoes and cremini mushrooms to make a dish that's as
beneficial as it is flavorful. Eggplant is low in calories and
high in dietary fiber. Broccoli is a nutritional powerhouse,
providing vitamin C, folate, beta-carotene and lutein (a compound
being studied for its role in eye health). In addition, it is rich
in isothiocyanates, phytochemicals that may play a role in fighting
cancer.
1 Tbsp olive oil
1 cup small broccoli florets
1 cup cremini mushrooms, sliced
1 medium carrot, peeled and sliced thin
1 cup eggplant*, peeled and diced
2 green onions, cut into 1/2 inch pieces, including the green stems
1 medium potato, cooked and sliced
2 ripe plum tomatoes, chopped
2 Tbsp fresh lemon juice
1/2 cup white grape juice (dry white wine may be substituted)
1/4 cup tomato juice
1 tsp dried OR 1 Tbsp chopped, fresh oregano
* hint: select smaller, younger eggplant and blot cubes with paper
towels to remove moisture, don't rinse the pieces because they absorb
too much water.
Heat oil over medium-high heat in large skillet. Add all vegetables,
except potatoes and tomatoes.
Cook, stirring gently and frequently, until tender-crisp, about 8 to
10 minutes. Add potatoes and tomatoes. Continue to stir gently and
frequently for an additional 3 minutes.
Combine lemon, grape and tomato juices, and oregano in a small bowl
and mix thoroughly. Add sauce to skillet and simmer until liquid
begins to thicken, about 5 minutes. Serve immediately.
Servings: 4
Nutrition per Serving:
130 Calories, 4g Total Fat (<1g Saturated Fat), 3g Protein,
21g Carbs, 4g Dietary Fiber, 35mg Sodium
