Vegetable of the Month: Peas
Add oil to a nonstick skillet and heat over medium-high heat until hot. Add
snow peas and carrots. SautÃ© 2 minutes. Add water chestnuts and broth. Bring to
a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are
crisp-tender. Combine soy sauce and cornstarch, stir until cornstarch
dissolves. Add to vegetable mixture. Cook over medium heat, stirring
constantly, until sauce thickens. Serve immediately.
Nutritional analysis per serving: Calories 50, Fat 1.5g, Saturated Fat 0.3g,
Cholesterol 0mg, Carbohydrates 8.5g, Dietary Fiber 2.5g, Sodium 66mg, Protein
Makes 6 side-dish servings
1 cup rice (white or brown)
1 cup chicken broth
1/2 cup egg substitute
1/2 tsp mustard powder
2 cloves garlic
1 tsp shredded fresh ginger
1/2 cup carrot chopped into small pieces
1/2 cup frozen peas
1 8-oz can sliced water chestnuts, drained
2 Tbsp reduced sodium soy sauce
Cook rice as directed but substitute 1 cup chicken broth for 1 cup water.
Let rice cool to room temperature or cover and refrigerate until ready to use.
In a small bowl mix together egg substitute, and dry mustard until blended.
Lightly coat a large skillet or wok with nonstick vegetable spray. Heat skillet
over medium heat and add egg mixture. Cook the egg mixture without stirring
until they begin to set; stir and cook until the egg bits are small and
crumbly. Remove and set aside.
Slightly heat the skillet, then spray it with nonstick spray. Add garlic and
ginger. Cook and stir over medium-high heat until fragrant, about 1 minute. Add
the carrots and peas. Cook and stir for about 3 minutes until vegetables are
tender. Stir in cooked rice, scrambled eggs bits, and water chestnuts. Cook and
stir until heated through, about 3 minutes. Add soy sauce to rice mixture. Cook
and stir for 2 minutes.
Nutrition information per serving: Calories 97, Fat 1.2g, Saturated Fat
0.2g, Carbohydrates 16g, Cholesterol 0.2mg, Sodium 391g Dietary Fiber 3g,
Makes 6 servings.