Chinese Veggies and Rice
serves 4 @ 1 ½ C/serving
prep: 25 minutes
cook: 25 minutes
Ingredients:
1 Cup Brown Rice
2 medium celery stalks
1 red pepper
6 oz. Firm tofu
1 Tbsp. Brown sugar
2 Tbsp. Canola oil
1 lb. Broccoli
2 medium carrots
1 clove garlic
¼ C. low sodium soy sauce
1 Tbsp. Corn starch
1 tsp. Fresh grated ginger (or ½ tsp. Ground)
Directions:
Rice: Bring 2 Cups water (or chicken broth) to boil.
Add rice, stir, cover, reduce heat to simmer, cook x 45 minutes.
While rice is cooking, get your vegetables ready.
1.
Rinse & chop vegetables and put on work platter
2.
Peel and finely chop garlic and ginger.
3.
In small bowl, mix together seasoning mixture:
4.
In medium skillet, over high heat, Add 1 Tbsp. Canola Oil. Swirl oil around pan. Heat, add
hard vegetables, stir-fry for 4 minutes. (or until veggies have reached your desired texture).
Remove veggies and set aside.
5.
Wipe skillet clean, heat, add remaining oil, swirl in pan, add ginger and garlic, toss in oil
quickly for 30 seconds.
6.
Add tofu to pan and stir-fry x 2 minutes.
7.
Add veggies back to pan, stir-fry.
8.
Add soy sauce mixture, stir until thickened, about 1-2 minutes.
9.
Serve over warm brown rice.
sugar, cornstarch, soy sauce
Chef's Notes:
·
Use any vegetables you like. Harder vegetables should be cooked first with softer, more watery
vegetables (like mushrooms, zucchini, spinach or squash) added last.
·
Try a meat (chicken, beef, shrimp) instead of tofu.
·
Add some nuts to the dish for crunch and protein if you don't have meats or tofu in the dish.
·
Try cooking the brown rice in chicken broth for extra flavor.
Fresh Fruit with Warm Honey Yogurt Topping
Serves 4 @ 1 Cup fruit & ¼ C. topping
Ingredients:
4 Cups fresh fruit (berries, melons, pears, plums, peaches, whatever you like)
1 lemon
1 Cup nonfat vanilla yogurt
2 Tbsp. Honey
Directions:
1.
Wash and cut fruits, divide into 4 separate bowls.
2.
Rinse lemon and zest (small holes on grater, just the thin yellow skin, not the white pith).
3.
Add zest and honey to yogurt, stir and microwave in microwave safe bowl x 1 minute, stir well.
4.
If you don't have microwave, you can heat gently on stove top in small pot, or just serve cold.
5.
Drizzle honey yogurt topping over fruit and serve!
Chef's Notes:
·
For best price, use fruits in season or, use thawed frozen fruit, but drain well before using.
·
Add dried fruits like raisins, craisins, prunes or dates.
·
Use your lemon fruit for other recipes. Examples are adding to fish, in tea, or with Extra Virgin
Olive Oil for salad dressing.