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Southern Stir-Fry Recipe

Lynn Burnett of Raymore, Missouri often stir-fries this innovative mix of corn, spinach and black-eyed peas. A pinch of cayenne pepper lends a little kick to her veggie blend.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Southern Stir-Fry Recipe

Prep/Total Time: 15 min.

Yield: 4 Servings

5 10 15

Ingredients

1/2 cup chopped celery
1/3 cup chopped onion
1 tablespoon canola oil
1 can (15-1/2 ounces) black-eyed peas, rinsed and drained
1 cup frozen whole kernel corn, thawed
1-1/2 teaspoons minced fresh thyme or 1/2 teaspoon dried thyme
1 garlic clove, minced
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
2 tablespoons chicken or vegetable broth
1 tablespoon white wine or additional chicken broth
2 cups fresh spinach, chopped
1 cup cooked rice

Directions

In a large nonstick skillet or wok, stir-fry celery and onion in oil until tender. Add the peas, corn, thyme, garlic, salt and cayenne; cook and stir over medium heat for 1 minute. Add broth and wine or additional broth; cook and stir for 1 minute. Add spinach and rice; cook and stir 2 minutes longer or until heated through and spinach is wilted. Yield: 4 servings.

Nutritional Analysis: One serving (3/4 cup) equals 216 calories, 5 g fat (1 g saturated fat), 0 cholesterol, 679 mg sodium, 37 g carbohydrate, 6 g fiber, 8 g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1/2 fat.

Originally published as Southern Stir-Fry in Light & Tasty October/November 2001, p22