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Walnut Broccoli Stir Fry

Posted May 28 2009 12:17am

Stir fry

This healthy and simple low-carb stir-fry can be prepared in just a few minutes.  The walnuts add so much flavor and fiber that you won’t miss the rice.  To make preparation even easier, cut your vegetables the night before or buy pre-cut veggies.

Time to table: 20 minutes
Serves: 5

Healing Nutrient Spotlight

Good source of iron, thiamin, riboflavin, vitamin B-6, folate, magnesium
Excellent source of vitamin A, vitamin C, copper, manganese

Ingredients*

1 lb. firm tofu, drained and cubed
1 cup water
½ tsp. salt
2 medium carrots, thinly sliced
2 cups broccoli florets
2 T. grapeseed oil
2 medium onions, thinly sliced
1 cup sliced mushrooms
1 cup walnut halves
1 T. cornstarch
3 T. tamari soy sauce (wheat-free)
½ tsp. freshly ground black pepper

*Choose organic ingredients for optimal nutrition.

Preparation

Bring water to boil in medium saucepan.  Add salt, broccoli and carrots and boil one minute.  Drain and reserve the liquid.  In large frying pan or wok, sauté onions in oil until soft.  Add mushrooms and walnut halves.  Increase heat to medium-high and add carrots, broccoli and tofu.  Stir-fry until heated through.  To the reserved vegetable stock add the cornstarch, tamari sauce and black pepper.  Pour over vegetable mixture and cook until bubbling hot and sauce is thickened.

Nutrition
285 calories, 13 g protein, 15 g carbohydrates, 21 g fat, 2 g saturated fat, 3 g monounsaturated fat, 15 g polyunsaturated fat, 6 g sugars, 3 g fiber, 7724 IU vitamin A, .15 mg thiamin, .16 mg riboflavin, 1.9 mg niacin, .6 mg pantothenic acid, .28 mg vitamin B-6, 55 mcg folate, 32 mg vitamin C, 1.9 mg vitamin E, 74 mg calcium, .45 mg copper, 2.2 mg iron, 53 mg magnesium, .91 mg manganese, 403 mg potassium, 3.6 mg selenium, 881 mg sodium, 1 mg zinc

[ Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute.   Laura and her husband, Jim LaValle, R.Ph, CCN, ND have developed the powerful and life-changing Metabolic Code Diet containing step-by-step, easy to follow recommendations for harnessing optimal metabolic energy and turning your body’s chemical make up into a fat-burning furnace.  To learn more click here now.]

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