Thursday, October 7, 2010

Stir Fry: Jade Green Vegetables

Stir Fries are one of my favorite things to add to, or use as a meal. When done the right way and with just vegetables, you can have a delicious side dish added to your meal with minimal fat and calories additions. When tossed with chicken or meat, it makes a delicious meal paired with brown rice for some whole grain good measure. My old Weight Watchers leader send me an email full of different tasty stir fry recipes that will put a tasty spin on vegetables.

Jade Green Vegetables

Makes 6 servings
Yields 3 cups total

POINTS® value | 0 per serving


· 1/2 cup any type of broth, chicken recommended

· 1 Tbsp low-sodium soy sauce

· 1/2 Tbsp sugar

· 2 sprays cooking spray, canola-variety recommended

· 1 1/2 tsp peanut oil

· 1/2 tsp salt

· 3 thin slices of fresh ginger

· 1/2 lb uncooked string beans, trimmed, cut into bite-size pieces

· 1/2 lb asparagus, trimmed, cut into bite-size pieces

· 1 cup scallions, finely sliced


· In a small bowl, combine broth, soy sauce and sugar; set aside.

· Generously coat a large nonstick skillet (or wok) with cooking spray; heat over medium-high heat. Add oil, salt and ginger; stir to combine. Heat until oil begins to shimmer and ginger becomes fragrant, about 1 minute. Add string beans; stir-fry about 1 to 1 1/2 minutes. Add asparagus; stir-fry until vegetables are crisp-tender, about 1 to 1 1/2 minutes. Add scallions and broth mixture; toss to coat. Heat through, about 30 seconds to 1 minute; serve immediately. Yields about 1/2 cup per serving.


· How to make it faster: Mix the sauce the night before, buy precut vegetables from a salad bar or buy bottled stir-fry sauce instead (could affect POINTS values).

Great over brown rice or served with steamed shrimp or shredded chicken.