Stir fry

Hi friends, as promised here is my stir fry recipe to serve with your wonderful white rice.  This recipe is diabetic and heart friendly.  As listed, this recipe can serve 6 (I've done it and had leftovers) and costs approximately $3.50 per serving.

Your ingredient list:

• Cooking spray
• 2 tsp veggy oil
• 2 tbsp toasted sesame seeds
• 2 tbsp reduced sodium soy sauce
• 2 tbsp water
• 1 tsp sesame oil
• 1 tsp sugar
• 2 tsp cornstarch
• 1 tbsp grated fresh ginger
• 2 minced cloves garlic
• 1 lb protein - use what you prefer - I normally use chicken breast but beef def works and if you know what you are doing when it comes to tofu - that would work as well
• 5 green onions - cut into 1 inch pieces
• 1 cup sliced red bell pepper - if you have a green on hand - that works just as well
• 4 cups broccoli florets or whole broccoli cut into 1 inch pieces

In a small bowl, combine your soy sauce, water, sesame oil, sugar, and cornstarch.  Set it aside
Spray a large skillet with cooking spray, put it over medium-high heat then add 2 tsp veggy oil.  When the oil is heated add the ginger, garlic, and your protein.  Stir fry until your beef or chicken is no longer pink on the outside (4-5 minutes).  If using tofu - you know what to do (as I don't).  Remove your protein from the pan.  Put the bell pepper, broccoli, and green onions.  Stir fry until the broccoli is tender.  Add your sauce mixture and stir until it thickens.  Here's a tip - I find that there is not enough sauce so depending on your taste you may want to double the sauce recipe. Once your sauce thickens slightly, add your protein and toasted sesame seeds back to the pan.  Heat through and serve over rice.

Tomorrow I will be sharing one simple tip that will show you how to make restaurant quality pasta.

Happy eating.
Karen