Vegetarian

new flavour stir-fry is for Dinner.

new flavour stir-fry takes 30 minutes to prepare.

new flavour stir-fry takes 10 minutes to cook.

new flavour stir-fry makes 2 servings.

The ingredients for new flavour stir-fry are:

1 onion, chopped
1 clove garlic, crushed & finely chopped
1 C broccoli, cut to your liking
1 C fresh spinach
1/2 C water chestnuts (canned)
1/2 C bamboo shoots (canned)
1 C carrots, chopped
soy sauce
1Tbsp honey
1 C brown rice, cooked
2 slices Mori-Nu silken lite tofu (or tofu of your choice), firm
olive oil
chili powder
salt & pepper

Here is how you make new flavour stir-fry:

Makes 2 servings*Pre-cook rice, if not done already.*Put 1 tsp oil in a pan over med heat, and wipe with paper towel to remove unneeded oil. When pan is heated, place garlic and onion in the center. Splash a bit of water in pan and cover, to allow onions to steam slightly. *Meanwhile, mix the honey and enough soy sauce together to make the dressing.*When the onions are lightly steamed (about 3 mins) add carrots and broccoli, splash with a bit of soy sauce, and re-cover. *When the broccoli shows a brighter green, add the tofu, bamboo, and water chestnuts. Toss on some of the dressing (more can be made if you do not have enough to cover), and let the ingredients heat uncovered for about 5-7mins. *Add the rice to the pan, sprinkle with 1Tbsp chili powder and the remainder of the dressing.*Add the spinach last, and cover to steam the spinach until it softens and begins to shrink. Optional: add salt & pepper to tasteNotes: The prep and cook time are estimated. The prep is only as long as it takes to cook rice. The cooking time varies on how cooked you want the vegetablesNumber of Servings: 2Recipe submitted by SparkPeople user DIETER1986.

The nutritional information for new flavour stir-fry is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 319.6

• Total Fat: 3.9 g
• Cholesterol: 0.0 mg
• Sodium: 1,539.5 mg
• Total Carbs: 54.3 g
• Dietary Fiber: 9.9 g
• Protein: 14.3 g

The dietary needs meet for new flavour stir-fry is Vegetarian