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Recipe of the Week

April 23, 2013

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brown rice video
Brown rice is a perfect accompaniment to this week’s featured dish. It’s also higher in fiber and other nutrients than white rice.  Watch more here.

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This recipe is loaded with colorful vegetables. It’s important to fill your plate with as much color as possible. Learn more here!

Asian Stir-Fry with Apricot Teriyaki Sauce

asian stir fry

Serve this sweet and savory stir-fry over a bed of brown rice or quinoa for a wholesome lunch or dinner!

Ingredients

Serves 4

1/4 cup low-sodium vegetable broth
1/2 cup all-fruit apricot preserves
1 tablespoon reduced-sodium soy sauce
1 teaspoon rice vinegar
1 teaspoon cornstarch
1 cup onion, sliced into half-moons
2 cloves garlic, minced
4 cups button mushrooms, halved
1 cup carrots, cut into matchsticks
1 cup green cabbage, shredded
2 cups broccoli spears
1 yellow summer squash, sliced into half-moons

Directions

In a small bowl, whisk together the vegetable broth, preserves, soy sauce, vinegar, and cornstarch. Set aside.

In a wok or large skillet, heat 2 tablespoons water over medium-high heat. Add the onion and garlic and cook, stirring, for 5 minutes. Add the mushrooms and cook for 2 more minutes. Add the carrots and cabbage and cook for another 2 minutes. Add the broccoli and squash and cook just until they are crisp-tender, about 2 minutes. Pour the sauce over the vegetables and gently stir; cook until the sauce thickens slightly. Serve immediately.

*Time-saving tip: Use 1 16-ounce package frozen stir-fry vegetable blend in place of fresh vegetables.

Per serving (1/4 recipe): 162 calories; 5 g protein; 38 g carbohydrate; 23 g sugar; 0.7 g total fat; 4% calories from fat; 7 g fiber; 315 mg sodium

Source: Recipe by Christine Waltermyer from Power Foods for the Brain by Neal D. 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