(makes 6 servings)
|1||tablespoon (15 ml) canola oil|
|1||medium onion, 6 ounces (180 g), cut into quarters, then thinly sliced|
|1||medium carrot, 6 ounces (180 g), sliced 1/2 inch (1.25 cm) thick|
|4||ounces (120 g) fresh green beans, cut into 1 inch (2.5 cm) lengths|
|1||medium zucchini, 6 ounces (180 g), sliced 1/2 inch (1.25 cm) thick|
|6||ounces (180 g) cauliflower florets, halved or quartered|
|1/3||cup (80 ml) fat-free, no-salt-added canned chicken broth|
|1/2||teaspoon (2.5 ml) crushed dried thyme|
|salt (optional) and freshly ground pepper|
- In a large nonstick skillet or wok, heat oil over medium-high heat. When hot, add onion and stir-fry until onion wilts, about 4 minutes. Add carrots and green beans. Continue to stir-fry for 5 minutes. Add zucchini and cauliflower. Stir-fry for 2 minutes.
- Stir in chicken broth and thyme. Cover and cook until vegetables are tender, about 5 minutes more. Taste and add salt (if using) and pepper. Serve hot.
|Per serving:||61 calories (34% calories from fat), 2 g protein, 3 g total fat (0.2 g saturated fat), 9 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 24 mg sodium|
|Diabetic exchanges:||1/2 carbohydrate (2 vegetable), 1/2 fat|