San Francisco Stir-Fry
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INGREDIENTS
- 1/4 c Arrowroot
- 2 tb Tamari sauce
- 2 ts Ginger powder
- 1/4 c Oriental sesame oil
- 4 ts Garlic; minced
- ; stemmed/diag. cut
- 4 Mushrooms; (up to 8),
- 1 c Red bell peppers; coarsely
- ; diag.
- 2 tb Barley malt syrup
- 1 1/2 c Flaked seitan; or 2 c.
- 1 c Green bell peppers; coarsely
- 3 c Cooked brown rice
- Scallions and tomato-peel
- 3 c Water
- 1 c Onions; coarsely diced
- 1 c Celery; thinly sliced,
- 14 Snow pea pods; fresh,
INSTRUCTIONS
Combine the ingredients for the sauce (the first 6 ingredients) and set aside. Preheat your wok or saute pna before adding the oil. (If the oil is put in first, it will burn before the vegetables go in.) When the oil is hot, saute the red peppers, onions, seitan, and mushrooms for a minute. Continue stir-frying until the vegetables are half-cooked (about 2 min). Add the green peppers, celery, and snow peas, and continue stir-frying for another 3 minutes, still over high heat. Give the sauce a quick stir to dissolve the arrowroot. Then pour it in the wok and blend all the ingredients. Stir vigorously to preven the sauce from lumping. (The sauce will not thicken unless the ingredients are thoroughly mixed. If necessary, dissolve about 3 tbsp arrowroot in water and add immediately.) Serve over brown rice, using 3/4 cup rice per portion. Garnish with scallion "flower" and/or tomato-peel rose, if you wish. Per serving: 226 Calories (kcal); 1g Total Fat; (5% calories from fat); 5g Protein; 49g Carbohydrate; 0mg Cholesterol; 36mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Recipe by: Friendly Foods by Brother Ron Pickarski, O.F.M. Converted by MM_Buster v2.0n.
NOTES
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (295g) | ||
| Recipe Makes: 4 servings | ||
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| Calories: 344 | ||
| Calories from Fat: 134 (39%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 14.9g | 20 % | |
| Saturated Fat 2.2g | 11 % | |
| Monounsaturated Fat 5.9g | ||
| Polyunsanturated Fat 6.1g | ||
| Cholesterol 0mg | 0 % | |
| Sodium 400.3mg | 14 % | |
| Potassium 219.3mg | 6 % | |
| Total Carbohydrate 47g | 14 % | |
| Dietary Fiber 3.3g | 13 % | |
| Sugars, other 43.7g | ||
| Protein 5.6g | 8 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 344
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