Shiitake Mushroom & Veggie Stir-Fry
This nutrient packed dish supplies all the vitamin C you need in a day
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Nutrition Score per serving
(¾ cup vegetables and ¾ cup rice): 338 calories
10 g fat (15% of calories)
1 g saturated fat
54 g carbs
11 g protein
6 g fi ber
97 mg calcium
3 mg iron
201 mg sodium
Serves: 4
Cook Time: 10 minutes
Ingredients
| 2 | T | Asian (toasted) sesame oil |
| 1 1⁄2 | c | (1/2 pound) shiitake mushrooms, stems removed and sliced |
| 1 | red or yellow bell pepper, cored and thinly sliced | |
| 1 | t | minced fresh ginger |
| 1 | clv | garlic, minced |
| 1⁄4 | t | red pepper flakes |
| 2 | carrots, grated | |
| 1 1⁄2 | c | (1/2 pound) sugar snap peas, trimmed |
| 1 | c | bean sprouts |
| 4 | scallions, thinly sliced | |
| 1 | t | cornstarch |
| 1 1⁄2 | t | reduced-sodium soy sauce |
| 1 | c | low-sodium vegetable broth |
| 1 | c | brown or wild rice, prepared according to package directions |
Instructions
- In a large skillet or wok, heat sesame oil over medium-high heat. Add shiitake mushrooms, bell pepper slices, ginger, garlic, and red pepper flakes, stirring constantly so the ingredients don't burn. (If they start to brown, pour a little vegetable broth into the skillet.) Continue to cook for about 5 minutes.
- Add the carrots, snap peas, bean sprouts, and scallions to the skillet. Stir-fry for about 2 minutes. In a small bowl, stir cornstarch into soy sauce, then add the mixture to the pan.
- Pour in the vegetable broth; cook for about 2 minutes, until the mixture comes to a boil and starts to thicken. Serve over brown or wild rice.
