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Low Fat Stirfry Supreme (high fiber)


1 garlic cloves, minced
2 large stalks broccoli (use florets only)
3 medium carrots, sliced
6 to 8 fresh mushrooms, sliced
1 medium green pepper, cut into small strips and seeded
1 medium onion, cut into thick rings
1 tsp peanut oil
1 tablespoon water
1 tablespoon mild or low-sodium soy sauce
firm tofu, cut into small cubes to make 3/4 cup

In a wok or frying pan, heat oil over medium-high heat. Add garlic and onion and cook 15 seconds. Stir in broccoli florets, carrots and green pepper. Add water, cover and cook about 6 minutes or until vegetables are about half-done. Add soy sauce, mushrooms and tofu. Cook another 5 minutes. Serve immediately.

Makes 4 servings.

Calories.....116.....Fat....3.9 g.....Sodium....214 mg.....Fiber.....4.2 g.




STACKS, The Art of Vertical Food

This page is maintained by Chef Frank Fileccia, CCC, CEC, GOM (Frank's Recipes)
Copyright © Frank Fileccia 1998, 1999, 2000, 2001, 2002, 2003, 2004.