(X)vegetable-peanut stir-fry-WW

Discussion in 'Eating Healthy' started by Jiminy102, Sep 16, 2003.

  1. Jiminy102

    Jiminy102 <font color=blue>The TF is busy trying to tag peop

    Sep 4, 2000
    vegetable-peanut stir-fry


    2 tsp peanut oil
    2 cup onion(s), chopped (about 1 large onion)
    2 cup raw bok choy, chopped
    2 cup carrot(s), chopped (about 2 medium carrots)
    1 medium green pepper, chopped
    1 medium sweet red pepper(s), chopped
    8 oz mushroom(s), thinly sliced
    2 cup broccoli, florets
    2 cup asparagus, cut into 2-inch peices (about 1/2 pound asparagus)
    1/4 cup low-sodium soy sauce
    2 tsp cornstarch
    1/4 cup canned chicken broth, reduced-sodium
    8 Tbsp peanuts, dry roasted
    4 cup cooked brown rice, kept hot


    Heat oil in a wok or large skillet over high heat. Add onion, bok choy, carrots, peppers, mushrooms, broccoli and asparagus. Cook 5 minutes, stirring frequently.

    Add soy sauce and cook 2 minutes more, until vegetables are crisp-tender.

    Whisk cornstarch into broth and add to pan. Simmer until sauce thickens, about 1 minute.

    Spoon stir-fry onto rice on individual plates and top each serving with peanuts. Yields about 1 1/2 cups of vegetables, 1 tablespoon of peanuts and 1/2 cup of rice per serving. (Note: This dish will last in the refrigerator for up to 3 days. You may add additional protein by stir-frying skinless, boneless chicken, peeled shrimp and/or firm, cubed tofu with the vegetables.)

    Learn more about our Cook Once, Eat All Week Series.


    Serves | 8
    POINTS per serving | 5
    From Weight Watchers

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