Shiitake Mushroom and Veggie Stir-Fry
This Asian-inspired dish is packed with nutrients, including 100% of your daily value of Vitamin C.
- 2 tablespoons Asian (toasted) sesame oil
- 1 1/2 cups (1/2 pound) shiitake mushrooms, stems removed and sliced
- 1 red or yellow bell pepper, cored and thinly sliced
- 1 teaspoon minced fresh ginger
- 1 clove garlic, minced
- 1/4 teaspoon red pepper flakes
- 2 carrots, grated
- 1 1/2 cups (1/2 pound) sugar snap peas, trimmed
- 1 cup bean sprouts
- 4 scallions, thinly sliced
- 1 teaspoon cornstarch
- 1 1/2 teaspoons reduced-sodium soy sauce
- 1 cup low-sodium vegetable broth
- 1 cup brown or wild rice, prepared according to package directions
- 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 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 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 mixture to pan.
- Pour in vegetable broth; cook for about 2 minutes, until mixture comes to a boil and starts to thicken. Serve over brown or wild rice.
Per serving: 297 kcal cal., 8 g fat (1 g sat. fat), 48 g carb., 8 g fiber, 6 g sugar, 12 g pro., 67 mg calcium, 3 mg iron. Percent Daily Values are based on a 2,000 calorie diet