Makes 2 servings
Use other low-cal vegetables of your choice, and vary the flavorings with herbs and spices. If you like curry, add a tablespoon of curry powder to the stir-fry when you return the vegetables to the pan.
2 cups broccoli florets
2 onions, sliced
2 cups cut-up asparagus spears
1 cup low-sodium chicken broth
2 garlic cloves
1 tablespoon peeled and sliced fresh ginger
1 tablespoon cornstarch
Spray a wok or a large sauté pan with nonstick spray. When the pan is hot, add the broccoli, onions, and asparagus, and stir-fry until they soften and begin to brown. Remove the vegetables from the pan.
Combine the chicken broth, garlic, and ginger in the container of a blender and pulse until the garlic and ginger are chopped fine. Add the cornstarch and stir well.
Pour the chicken broth mixture into the hot pan, bring to a boil, and boil, stirring, just until the cornstarch thickens the liquid. Return the vegetables to the pan and reheat in the broth mixture. Serve at once.
Per serving: Calories 148, Protein 9g, Total fat 1g, Sat fat 0.5g, Trans fat 0g, Cholesterol 2mg, Carbohydrate 30g, Dietary fiber 8g, Sodium 82mg