Vegetable stir-fry

Ingredients

• 1 teaspoon sesame oil
• 1 medium onion, sliced
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 2 teaspoons chopped fresh ginger
• 1 (8-ounce) container button mushrooms, sliced
• 1 green onion, chopped
• 2 teaspoons chopped fresh garlic
• 1 crown broccoli, chopped into florets
• 1 large carrot, peeled and sliced into half-moons
• 1 tablespoon mirin
• 1 tablespoon reduced-sodium soy sauce
• 2 tablespoons chopped cashews

Directions

Heat a nonstick skillet over medium heat and add the sesame oil. When the oil becomes hot, add onion, peppers and ginger. Saute for 2 to 3 minutes. Add mushrooms, green onion and garlic. Once the vegetables are tender, add broccoli and carrots and place a lid over the pan for 2 to 3 minutes to steam the vegetables. Once tender, stir in mirin, soy sauce and cashews.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 152
Total carbohydrate: 22 g
Cholesterol: 0 mg
Dietary fiber: 4 g
Monounsaturated fat: 3 g
Protein: 6 g
Saturated fat: 1 g
Serving size: 1 cup
Sodium: 194 mg
Total fat: 6 g

DASH Eating Plan Servings

Vegetables: 3

Diabetes Meal Plan Choices

Fats: 1/2
Nonstarchy vegetables: 2

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1/2
Vegetables: 2