Stir-fried Broccoli and Carrots

Stir-fried Broccoli and Carrots This colorful side dish is packed with flavor and good nutrition.

Prep Time:5 min Start to Finish:10 min Makes:4 servings

2 teaspoons finely chopped gingerroot 1 garlic clove, finely chopped 1 1/2 cups small broccoli flowerets 2 medium carrots, thinly sliced (1 cup) 1 small onion, sliced and separated into rings 3/4 cup chicken broth 1/4 teaspoon salt 1 tablespoon cornstarch 1 tablespoon cold water 1 can (8 ounces) sliced water chestnuts, drained 1 cup sliced fresh mushroom (3 ounces) 2 tablespoons oyster sauce

1. Spray wok or 12-inch skillet with cooking spray; heat over medium- high heat. Add gingerroot and garlic; stir-fry about 1 minute or until light brown. Add broccoli, carrots and onion; stir-fry 1 minute.

2. Stir in broth and salt. Cover and cook about 3 minutes or until carrots are crisp-tender.

3. Mix cornstarch and cold water; stir into vegetable mixture. Cook and stir about 10 seconds or until thickened. Add water chestnuts, mushrooms and oyster sauce; cook and stir 30 seconds.

Nutrition Information: 1 Serving: Calories 95 (Calories from Fat 10 ); Total Fat 1 g (Saturated Fat 0g); Cholesterol 0mg; Sodium 590 mg; Total Carbohydrate 18 g (Dietary Fiber 4 g); Protein 3 g Percent Daily Value*: Vitamin A 100 %; Vitamin C 32 %; Calcium 4 %; Iron 6 %

Exchanges: 4 Vegetable
 * Percent Daily Values are based on a 2,000 calorie diet.

Variation Make this a meatless main course when you toss in some toasted whole almonds or cashews and serve over brown rice. Planned-Overs Stir chopped cooked chicken or beef into leftover stir-fry and use as a pita sandwich filling.

Contributed by

 * Healthy Recipes For Diabetic Friends Y-Group