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Five-Vegetable Stir-Fry Recipe

"We love the fresh taste and eye-catching color of this easy stir-fry," says Rose Norton of Sandusky, Michigan. "It's especially good in summer when the ingredients from my garden."

This recipe is:

Quick

Diabetic Friendly

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Five-Vegetable Stir-Fry Recipe

Prep/Total Time: 25 min.

Yield: 7 Servings

10 15 25

Ingredients

4 cups broccoli florets
2 tablespoons vegetable oil
2 medium yellow summer squash, cut into 1/4-inch slices
2 medium zucchini, cut into 1/4-inch slices
1 large sweet red pepper, cut into 3/4-inch pieces
1 green onion, chopped
2 garlic cloves, minced
1 cup chicken or vegetable broth
1 tablespoon cornstarch
2 teaspoons sugar
1/4 teaspoon ground ginger
1/4 teaspoon salt, optional
1/8 teaspoon cayenne pepper
1 tablespoon minced fresh cilantro
Hot cooked rice, optional

Directions

In a large skillet or wok, stir-fry broccoli in oil for 3-4 minutes or until crisp-tender. Add squash, zucchini, red pepper, onion and garlic; stir-fry for 2-3 minutes or until crisp-tender.
In a small bowl, combine broth, cornstarch, sugar, ginger, salt if desired and cayenne; stir until smooth. Add to skillet. Bring to a boil and boil for 1 minute, stirring constantly. Sprinkle with cilantro. Serve over rice if desired. Yield: 7 servings.

Nutritional Analysis: One 1-cup serving (prepared with low-sodium broth and without salt; calculated without rice) equals 82 calories, 31 mg sodium, 0 cholesterol, 10 gm carbohydrate, 3 gm protein, 5 gm fat. Diabetic Exchanges: 1-1/2 vegetable, 1 fat.

Originally published as Five-Vegetable Stir-Fry in Quick Cooking May/June 1998, p55

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