Citrus Veggie Stir-Fry

15 15 186
Ingredients Minutes Calories
Prep Cook Servings
10 min 5 min 4
Citrus Veggie Stir-Fry
Health Highlights

Ingredients


1 tbsp Water
2 clove(s) Garlic (chopped)
1/4 cup White onion (Sliced)
1 cup Fennel fronds (sliced fennel bulb and fronds)
1 cup Broccoli florets
4 medium stalk(s) Celery (sliced)
3 small Carrots (sliced)
8 mushroom(s) Shiitake mushroom, dried (Sliced)
1 whole orange(s) Orange peel (zest)
1 medium fruit (6cm dia) Tangerine (mandarin), raw
1/2 cup Vegetable stock/broth, low sodium
1 tsp, minced Red chili pepper (also chile or chilli)
1 tsp Liquid aminos (To taste)
1 cup Cilantro (coriander) (tangerine; thinly sliced)
2 cup Quinoa, cooked (or whole grain brown rice)

Instructions


  1. Heat water in a large skillet over medium-high heat.
  2. Add garlic and onions and sauté until onions are transparent
  3. Add fennel, broccoli, celery, carrot, mushroom and orange peel. 
  4. Reduce heat and cover for 3-5 minutes.
  5. In a blender, combine the peeled orange, vegetable broth, and chili pepper and blend until smooth. Add Bragg's Liquid Aminos to
    taste.
  6. Add blender contents to the vegetables and heat on high until liquid just starts to bubble.
  7. Remove from heat and mix in the cilantro.
  8. Serve over quinoa or brown rice, on a plate that makes you smile!

Nutrition Facts

Per Portion

Calories 186
Calories from fat 19.8
Calories from saturated fat 2.5
Total Fat 2.2 g
Saturated Fat 0.3 g
Trans Fat 0
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 1.9 g
Cholesterol 0
Sodium 193 mg
Potassium 680 mg
Total Carbohydrate 39 g
Dietary Fiber 7.9 g
Sugars 6.5 g
Protein 6.7 g

Dietary servings

Per Portion


Fruit 0.5
Grain 1.4
Vegetables 3.0

Energy sources


Pygal75%442.1909651618926256.9059476321318711%296.9683265468513166.6133182007886314%341.5412046750722116.1267880573175175%11%14%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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