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Gingered Stir Fry

Nutrition Information
Calories: 209
Total Fat: 2g
Saturated Fat: 0.5g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 178mg
Carbohydrates: 40g
Dietary Fiber: 4.5g
Sugars: 2g
Protein: 6.5g
Vitamin A: 1507iu (30%)
Vitamin C: 44mg (73%)
Calcium: 52mg (5%)
Iron: 1.6mg (8%)

Yield: Serves 4. Each serving: 1 cup.

This stir fry has a big flavor from fresh ginger and garlic.

1 cup dry brown rice
1/2 cup non-fat, low-sodium
chicken broth
1 tablespoon cornstarch
1 tablespoon light soy sauce
1 tsp sesame oil
1/10 teaspoon dash cayenne pepper
1 Tbsp minced garlic
2 Tbsp fresh grated ginger
1 cup sliced mushrooms
2 cups broccoli florets
1/2 cup sliced green onion

Cook brown rice according to package directions (add 2 cups of water and simmer for 30 minutes).

Mix the chicken broth, cornstarch, soy sauce, sesame oil and cayenne pepper together in a small bowl and set aside.

Spray a large nonstick skillet with vegetable oil cooking spray and heat over medium-high heat.

Saute the garlic until nutty, about 45 seconds. Add the ginger and mushrooms. Continue cooking for 2 minutes. Add the broccoli, green onion and soy sauce mixture to the pan, stirring constantly. Cook and stir until the veggies are tender, about 2 minutes.

Serve the Gingered Stirfry over the brown rice.

Total Preparation & Cooking Time: 16 min. (10 Prep, 6 Cook)

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