Healthy Recipe: Portobello-Broccoli Stir-Fry



For crunchy texture, serve crisp flatbread with this stir-fry. Crisp juicy Asian pears would add a sweet note to the end of this meal.

4 servings

Rice
1 1/3 cups uncooked regular long-grain white rice or brown rice
2 2/3 cups water

Sauce
1/4 cup water
2 tablespoons soy sauce
1 tablespoon hoisin sauce
2 teaspoons cornstarch
1 teaspoon honey

Stir-Fry
1 (6-oz.) pkg. portobello mushroom caps
1 medium onion, cut into thin wedges
1 small red bell pepper, cut into thin strips
1 garlic clove, minced
3 cups fresh broccoli florets (about 6 oz.)
1/4 cup water 
 

1. Cook rice in 2 2/3 cups water as directed on package. Cover to keep warm. 
2. Meanwhile, in small nonmetal bowl, combine all sauce ingredients; blend well. Set aside. 
3. With small metal spoon, scrape underside of mushroom caps to remove dark gills and stems. Cut mushroom caps into 3/4-inch pieces. 
4. Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Add mushrooms, onion, bell pepper and garlic; cook and stir 3 minutes. 
5. Add broccoli and 1/4 cup water; cover and cook 3 to 5 minutes or until vegetables are crisp-tender, stirring occasionally. Add sauce; cook and stir 2 to 3 minutes or until bubbly and thickened. Serve over rice.

Nutritional Information
1/4 of Recipe: Calories 320 (Calories from Fat 10); Total Fat 1g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 1260mg; Total Carbohydrate 68g (Dietary Fiber 4g, Sugars 6g); Protein 9g Percent Daily Value*: Vitamin A 20%; Vitamin C 80%; Calcium 6%; Iron 20%

Exchanges: 2 Starch; 2 Other Carbohydrate; 1 1/2 Vegetable Carbohydrate Choices: 4 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Source: eatbetteramerica.com