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Vegetable Stir Fry
By The Merry Kitchen
- Yields:
- 8 servings
- Serving Size:
- 1
- Portion:
- Adult : 1 serving | 9-12 : ¾ serving | 5-8 : ½ serving |
Description
Ingredients
- 1 tablespoon sesame seeds
- 1 teaspoon brown sugar
- 1 teaspoon cornstarch
- 1 teaspoon sesame oil
- 2 tablespoon soy sauce
- 2 tablespoon mirin
- 3 cup spinach, fresh
- 3 clove garlic
- 5-6 spear asparagus
- 1 bell pepper
- 1 bunch broccoli
- 4 mushrooms
- .5 tablespoon ginger, fresh
- 1 carrots
- 1 onion
- 2 tablespoon canola oil
Preparation
Stir Fry:
1. In a large saute pan or wok, heat oil over medium high heat for about a minute.
2. Add onion and mushrooms and saute for 3-4 minutes.
3. Add carrots and ginger and saute another 3-5 minutes.
4. Add broccoli and saute until it becomes bright green, about 3 minutes.
5. Add bell pepper and asparagus and saute until asparagus can be pierced easily with a fork, about 3 minutes.
6. Add garlic and cook 30-45 seconds.
7. Add spinach and sauce and heat until spinach begins to wilt, about 2-3 minutes.
8. Serve immediately by itself or over rice.
Stir Fry Sauce:
Mix mirin, soy sauce, sesame oil, cornstarch, brown sugar, sesame seeds in a small bowl. Set aside until ready to use.
| Calories | Protein
(g) |
Fat
(g) |
Carbs
(g) |
Fiber
(g) |
Sugar
(g) |
Sat. Fat
(g) |
Sodium
(mg) |
|
|---|---|---|---|---|---|---|---|---|
| Sesame Seeds, 1 tablespoon | 50.85 | 1.53 | 4.32 | 2.32 | 1.26 | 0.0 | 0.6 | 0.99 |
| Brown Sugar, 1 teaspoon | 17.42 | 0.01 | 0.0 | 4.5 | 0.0 | 4.45 | 0.0 | 1.28 |
| Cornstarch, 1 teaspoon | 10.16 | 0.01 | 0.0 | 2.43 | 0.02 | 0.0 | 0.0 | 0.24 |
| Sesame Oil, 1 teaspoon | 40.07 | 0.0 | 4.53 | 0.0 | 0.0 | 0.0 | 0.64 | 0.0 |
| Soy Sauce, 2 tablespoon | 16.89 | 2.0 | 0.01 | 2.43 | 0.25 | 0.54 | 0.0 | 1796.79 |
| Mirin, 2 tablespoon | 50.0 | 0.0 | 0.0 | 14.0 | 0.0 | 8.0 | 0.0 | 260.0 |
| Spinach, Fresh, 3 cup | 20.7 | 2.57 | 0.35 | 3.27 | 1.98 | 0.38 | 0.05 | 71.1 |
| Garlic, 3 clove | 13.41 | 0.57 | 0.05 | 2.98 | 0.19 | 0.09 | 0.01 | 1.53 |
| Asparagus, 5-6 spear | 16.0 | 1.76 | 0.1 | 3.1 | 1.68 | 1.5 | 0.03 | 1.6 |
| Bell Pepper, 1 pepper | 23.8 | 1.02 | 0.2 | 5.52 | 2.02 | 2.86 | 0.07 | 3.57 |
| Broccoli, 1 bunch | 206.72 | 17.15 | 2.25 | 40.37 | 15.81 | 10.34 | 0.24 | 200.64 |
| Mushrooms, 3-4 mushroom | 12.0 | 1.21 | 0.22 | 1.97 | 1.08 | 0.23 | 0.03 | 8.13 |
| Ginger, Fresh, .5 tablespoon | 2.4 | 0.05 | 0.02 | 0.53 | 0.06 | 0.05 | 0.01 | 0.39 |
| Carrots, 1 carrot | 25.01 | 0.57 | 0.15 | 5.84 | 1.71 | 2.89 | 0.02 | 42.09 |
| Onion, 1 onion | 105.92 | 2.65 | 0.26 | 24.99 | 2.98 | 16.62 | 0.0 | 26.48 |
| Canola Oil, 2 tablespoon | 247.52 | 0.0 | 28.0 | 0.0 | 0.0 | 0.0 | 2.06 | 0.0 |
| Recipe Total | 858.87 | 31.1 | 40.46 | 114.25 | 29.04 | 47.95 | 3.76 | 2414.83 |
| Adult | 107.36 | 3.89 | 5.06 | 14.28 | 3.63 | 5.99 | 0.47 | 301.85 |
| 9-12 | 80.52 | 2.92 | 3.79 | 10.71 | 2.72 | 4.5 | 0.35 | 226.39 |
| 5-8 | 53.68 | 1.94 | 2.53 | 7.14 | 1.82 | 3.0 | 0.24 | 150.93 |
Shopping List
- Asparagus (5 spear)
- Bell Pepper (1 pepper)
- Broccoli (1 bunch)
- Brown Sugar (1 tsp)
- Canola Oil (2 tbs)
- Carrots (1 carrot)
- Cornstarch (1 tsp)
- Garlic (3 clove)
- Ginger, Fresh (1⁄2 tbs)
- Mirin (2 tbs)
- Mushrooms (3 mushroom)
- Onion (1 onion)
- Sesame Oil (1 tsp)
- Sesame Seeds (1 tbs)
- Soy Sauce (2 tbs)
- Spinach, Fresh (3 cups)
Ratings & Reviews
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