Broccoli Peanut Stir-Fry
Peanuts add crunch to this delicious stir-fry dish and the broccoli and kale add a source of “non-dairy” calcium to your meal.
2 cups cooked brown rice
2 teaspoons oil (peanut or canola oil work well)
1 cup sliced green onion
1 cup carrots, sliced or chopped
2 cups chopped kale, prewashed
1 cup fresh chopped broccoli
½ teaspoon garlic powder
4 Tablespoons light soy sauce (may substitute 2 T. regular soy sauce and 2 T water)
¼ teaspoon ground ginger (may substitute 1Tbsp fresh ground ginger)
½ cup dry roasted peanuts, no salt added
Optional garnish: 4 teaspoons sesame seeds
1. Cook brown rice according to package directions.
2. Heat a large nonstick skillet over medium high heat and add oil. Add the vegetables in the order they appear above. Cover pan and allow to cook for a few minutes before stirring.
3. Lift lid and stir. Sauté until vegetables are almost tender; then add seasonings and peanuts. Serve over cooked brown rice.
Nutrition information (per ½ cup serving): 287 calories, 12 g fat, 1.5 saturated fat, 0 mg cholesterol, 543mg sodium, 36g carbohydrate, 5.5g fiber, 10g protein, 92mg calcium. Equivalent to: 1 Grain, 2 Vegetables, 1 high fat Protein, and 1 Fat serving.