Sweet and Sour Stir Fry
Sometimes cravings for takeout foods can conquer our better judgment and we give in to our appetite. Sweet and sour stir fries are a very popular Chinese American entrée that is often loaded with calories, preservatives and flavor enhancers like MSG, making it very pleasing to the palate but very unhealthy. By altering a few of the ingredients, mainly in the sauce, this meal can be made over into an easy to make nutrient dense dish without the unnecessary additives . Add any combination of bell peppers, broccoli, Bok Choy, baby corn, mushrooms, edamame, cabbage, bamboo shoots, pea pods, carrots, zucchini or pineapple for differ flavors, textures and micronutients. If you would like a starch, cook brown rice or for added protein use quinoa or farro. Having healthy recipes that can satisfy cravings for takeout foods is a great strategy for enjoying your favorite meals while increasing disease fighting food intake.
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Equipment
Medium Sauce pan Small sauce pan Large saute pan Blender Ingredients: Whole grain 1 cup whole grain (rice, quinoa) Sauce 1/2 cup pepper jelly (no high fructose corn syrup) 3/4 cup oranges or pineapple 3 tbsp. apple cider vinegar (Bragg's is best unless its locally made) 1 garlic clove 1 Tbsp corn starch salt and pepper to taste 1/4 tsp fresh ginger (optional) pinch or red hot pepper flakes (optional) Stir fry 1 Tbsp cooking oil (coconut is best) 12 cups of at least 3 vegetable 1/2 medium onion chopped 1 cup precooked and shelled edamame salt and pepper to taste |
Directions: Begin by cooking the whole grain using the packages instructions. Remove from the heat when it is finished. In the mean time cut the produce. Heat the oil on the saute pan on medium and add the vegetables. Season with the salt and pepper. Cover the with the lid and turn down to medium low. Remove the lid and stir intermittently and stir. While the vegetables are cooking add all of the ingredients for the sauce to the blender. Puree. Next add the sauce to the small sauce pan and heat on medium. Whisk the sauce until it attains a gravy like constancy. Turn off the heat. Once the vegetables have finished cooking add everything to the saute pan or if you prefer serve yourself from each pan.
Nutrition Facts
Servings 4.0
Amount Per Serving
calories 533
Total Fat 15 g
Saturated Fat 5 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 15 mg
Sodium 918 mg
Potassium 443 mg
Total Carbohydrate 59 g
Dietary Fiber 8 g
Sugars 9 g
Protein 17 g
Vitamin A143 %
Vitamin C184 %
Calcium25 %
Iron44 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA
Servings 4.0
Amount Per Serving
calories 533
Total Fat 15 g
Saturated Fat 5 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 15 mg
Sodium 918 mg
Potassium 443 mg
Total Carbohydrate 59 g
Dietary Fiber 8 g
Sugars 9 g
Protein 17 g
Vitamin A143 %
Vitamin C184 %
Calcium25 %
Iron44 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA
