Vegetable Stir Fry

The key to a stir fry is to have everything prepped and ready to go before you put on the wok/skillet. Have your sauce ready to go and cut have veggies into uniform bite-sized pieces to ensure that they cook evenly. Firmer veggies such as broccoli and carrots go in first, then add the quicker cooking ones such as asparagus, peppers, etc. Use a high heat, and add your sauce last. Garnish with cilantro and scallions.

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Prep Time 20

Cook Time 10

Servings: 1 serving

Course: Dinner, Entrees, Soups, Salads, etc.

Calories: 197

Ingredients Method Nutrition Notes

Nutrition

Serving: 1gCalories: 197kcalProtein: 3.38gPhe: 142mgPKU Exchanges: 9.47exch

Ingredients

1/2 cup Broccoli florets cut into 1 inch pieces and stalks peeled and sliced on bias 1/4 inch thick
1/2 Carrots peeled and slices on bias 1/4 inch thick
2 Asparagus slices on bias into 1/2 inch slices
1/4 cup Red Bell Peppers sliced thinly into 1 1/2 inch long, 1/4 inch thick slices

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60 g Basic Stir Fry Sauce

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1 tablespoon Fresh Cilantro minced
1 tablespoon Scallions, white & green parts thinly sliced on a bias

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2 teaspoons Canola Oil

Method

Prepare the basic stir fry sauce. Set aside 1/4 cup (60 gm) for each low protein stir fry.
Prepare all veggies as directed in ingredient list. Feel free to use other veggies to suit your preference and protein allowance.
Heat 2 teaspoons of vegetable oil in a wok or 12 inch non-stick skillet over high heat until just starting to smoke. Add broccoli and carrots and cook without stirring for a minute. Stir and cook another 30 seconds. Add the asparagus and red pepper. Cook for about one minute.
Add the sauce to the skillet, and cook, stirring constantly, until sauce is thickened about one minute.
Serve over low protein or regular rice (depending upon allowance). Garnish with scallions and cilantro.

Notes

Flexi-Phe : to make this dish lower in protein, use less broccoli and more lower phe veggies such as carrots, peppers and napa cabbage.

For the Family: Cook your thinly sliced protein source first in the wok, then proceed as directed above.

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