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Recipe of the Week

April 13, 2012

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Indonesian Stir Fry

Stir Fry

This dish is filled with colorful, health promoting vegetables with crunch! Load up on cruciferous vegetables like cabbage for their cancer-fighting properties.

Ingredients

Makes 6 servings

1 pound whole-wheat or soy vermicelli pasta
2 teaspoons cornstarch
3/4 tablespoon dark molasses
3/4 tablespoon maple syrup
1/4 cup reduced-sodium soy sauce
1/2 cup low-sodium vegetable broth
6 ounces low-fat vegetarian beef substitute strips, such as Lightlife Smart Menu Steak-Style Strips, Yves Veggie Beef Tenders, or Morningstar Farms Meal Starters Steak Strips
2 celery stalks, sliced thinly on the diagonal
2 cups shredded napa or savoy cabbage
1/2 - 1 teaspoon crushed red pepper
6 garlic cloves, minced
1 medium onion, chopped
4 green onions, sliced thinly on the diagonal

Directions

Cook pasta according to package directions. Drain and set aside.

In a large, heavy non-stick wok or a skillet lightly coated with oil or vegetable oil spray, steam-fry onion, garlic, and crushed red pepper for 1 minute, adding very small amounts of water as needed to prevent sticking and burning.

Add cabbage, celery, and 1/4 cup water. Cover and cook over high heat for about 3 minutes. Add beef substitute strips and stir-fry for about 1 minute.

Combine broth, soy sauce, maple syrup, molasses, cornstarch, and 1 tablespoon cold water in a small bowl. Stir into the pan and cook, stirring, over high heat until it thickens and boils.

Add drained pasta and toss well with the sauce. Top with green onions and serve.

Per serving (1/6 recipe): calories: 344; fat: 1.4 g; saturated fat: 0.3 g; calories from fat: 3.7%; cholesterol: 0 mg; protein: 18.2 g; carbohydrate: 71 g; sugar: 7.1 g; fiber: 8 g; sodium: 524 mg: calcium: 84 mg; iron: 3.7 mg; vitamin C: 8.4 mg; beta-carotene: 307 mcg; vitamin E: 0.9 mg

Recipe from Bryanna Clark Grogan found in Dr. Neal Barnard’s Program for Reversing Diabetes by Neal Barnard, M.D.

 

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

 

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org