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Winter Veggie Stir-Fry Recipe

Photo by: Taste of Home Winter Veggie Stir-Fry Recipe

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"My husband and I own and operate a 160-Holstein dairy in western Washington," writes Julie DeRuwe of Olympia. "He commutes one way to the dairy, and I drive the other way to my job in Kent. Even with our busy schedules, we still find time to share our favorite hobby—vegetable gardening. We enjoy our bounty year-round in dishes like this delicious stir-fry."

This recipe is:

Healthy

Quick

Diabetic Friendly

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Winter Veggie Stir-Fry Recipe

Prep/Total Time: 25 min.

Yield: 6 Servings

10 15 25

Ingredients

1 cup sliced carrots
1 cup sliced parsnips
1/2 cup sliced onion, separated into rings
1 tablespoon olive oil
1 cup julienned potatoes
1 cup julienned sweet potatoes
1 tablespoon minced fresh gingerroot
1/2 cup vegetable broth
2 teaspoons orange juice concentrate
1/2 teaspoon salt
1/8 teaspoon crushed red pepper flakes

Directions

In a large nonstick skillet or wok, stir-fry the carrots, parsnips and onion in hot oil for 2 minutes. Add potatoes, sweet potatoes and ginger. Stir-fry for 5-7 minutes or until vegetables are crisp-tender. Add the broth, orange juice concentrate, salt and red pepper flakes. Cover and cook for 5-7 minutes or until vegetables are tender. Uncover; cook and stir until sauce is thickened, about 2 minutes. Yield: 6 servings.

Nutritional Analysis: 3/4 cup equals 102 calories, 3 g fat (trace saturated fat), 0 cholesterol, 293 mg sodium, 19 g carbohydrate, 3 g fiber, 2 g protein. Diabetic Exchanges: 1 starch, 1 vegetable.

Originally published as Winter Veggie Stir-Fry in Light & Tasty October/November 2003, p42

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