Need More Veggies?

By Darla Martin, RD, LD, CDE

 

Need help eating more veggies? Give this recipe a try! You could also add some stir fried chicken or tofu and serve over brown rice to make it a meal.

This Recipe Serves 3.   Serving Size 1 Cup.

Ingredients: 

1/4 cup fat-free, reduced-sodium chicken broth
2 tablespoons reduced-sodium soy sauce
stir fry veggies1/8 teaspoon crushed red pepper flakes
2 teaspoons canola oil
1 (12-ounce) bag carrots and broccoli florets
1 cup stringless sugar snap peas
1 teaspoon sesame seeds

 

Instructions:

  1. In a small bowl, whisk together the chicken broth, soy sauce, and red pepper flakes
  2. In a large nonstick skillet or wok, heat the oil over medium-high heat. Add the vegetables and cook for 5 minutes.
  3. Add the chicken broth mixture to the pan and bring to a simmer. Cook an additional 2 minutes. Sprinkle the stir-fry with sesame seeds and serve.

Nutritional Facts: Calories 95; Carbohydrates 13g; Protein 5g; Fat 4g; Saturated Fat 0.4g; Sugar 4g; Fiber 4g; Cholesterol 0mg; Sodium 465mg; Potassium 445mg.

 

 

 

Source: diabetes.org

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