Broccoli Red Pepper Stir Fry
Ingredients
1 teaspoon olive oil
1 teaspoon walnut oil
2 large cloves garlic, peeled and finely chopped
3 cups broccoli florets
2 tablespoon water
1 large red bell pepper, washed, cored and cut
into short strips
1 medium onion, peeled, cut in half and then into
lengthwise slivers
1 tablespoon lemon juice
1/2 teaspoon salt
Directions
Prepare all ingredients before starting to cook. Heat oils in large skillet over high heat. Add garlic and sauté only until slightly cooked; do not brown. Immediately add broccoli. Stir fry continuously until all broccoli has turned to a bright green color. Add 2 tablespoons water, cover and remove from heat for 2 minutes. Return skillet to high heat. Add red pepper and onion. Continue to cook, stirring for another 2-3 minutes. Vegetables will be crisp and brilliant in color when properly cooked. Toss with lemon juice and salt and serve.
Per serving: 61 calories; 9g carbohydrates; total fat, 2.7g; saturated fat, .3g; percentage of calories from fat, 35%; 0 mg cholesterol; 3g dietary fiber; 308mg sodium; 2g protein
—————————————-
The variety of colors and blend of tastes offered in this recipe make it an excellent dish to accompany fish or chicken. Serve with brown rice, and you’ve got a healthy meal. The side dish includes ingredients that fit in with the public health initiative “Fruits & Veggies – More Matters,” which recommends that people eat from 4 to 13 servings, or 2 to 6.5 cups, per day depending on their calorie needs.
A serving of this recipe, developed for Produce for Better Health Foundation, provides an excellent source of vitamins A and C, and a good source of folate and fiber. .
