University of Illinois Extension

Recipes for Diabetes - University of Illinois Extension

http://urbanext.illinois.edu/diabetesrecipes
SAVORY VEGETABLE STIR FRY

Ingredients

  • 2 teaspoons reduced sodium soy sauce
  • 3 tablespoons canola oil
  • 1 tablespoon dry sherry
  • ¼ teaspoon sugar
  • ¼ teaspoon salt
  • 1 teaspoon finely minced jalapeno pepper with seeds, or more depending on taste
  • 1 tablespoon grated fresh ginger
  • 1 red bell pepper sliced in thin strips
  • ¾ cup grated carrots
  • 1 ½ cup frozen whole kernel corn (2-3 ears of fresh corn with kernels cut off the ears)
  • 3 cups shredded romaine lettuce

Directions

  1. Mix sherry, 1 tsp of canola oil and soy sauce in a small bowl. Combine sugar and salt in a separate small bowl
  2. Heat wok or skillet over high heat. Add 2 teaspoons of canola oil and cook jalapeno pepper and ginger for about 20 seconds while stirring constantly. Add carrots and stir fry about 2-3 minutes. Swirl in an additional 1 tablespoon of canola oil while stirring. Continue stirring while adding the corn and red pepper.
  3. Sprinkle vegetable mixture with the combine sugar and salt mixture and continue cooking 2-3 minutes, or until the vegetables are tender but still crisp.
  4. Add in the shredded Romaine and the reserved sherry, soy sauce and oil mixture. Stir fry an additional 30 seconds or until the lettuce is just limp.
Total time: 10 minutes
Preparation time: 10 minutes
Nutrition Facts
Servings per Recipe: 6 - ½ cup servings
Amount Per Serving
Calories 110 Calories from Fat 65
Total Fat 7 g
Cholesterol 0 mg
Sodium 189 mg
Carbohydrate 10 g
Dietary Fiber 2 g
Protein 2 g
Exchange 2 nonstarchy vegetable, 1 fat
Carbohydrate Units 1

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