In this stir-fry you control the heat. If you don’t want too much heat, then opt for an Anaheim or poblano pepper. But if you’re looking to turn up the spice, use a jalapeño or smaller-size serrano chili—just remember, the smaller, the spicier. Nutrition (per serving) Calories: 374; total fat: 10g; saturated fat: 2g; protein: 48g; carbohydrates: 21g; fiber: 6g; sodium: 581mg Recipe and photo provided by Abbie Gellman, M.S., R.D. of Culinary Nutrition Cuisine.
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Makes 3 servings
Prep time 15 min.
Cook time 15 min.
Ingredients
1 large carrot, chopped 1 cup cauliflower florets 1 cup sugar snap peas 2 Tbsp reduced-sodium soy sauce 2 Tbsp rice wine vinegar 2 tsp cornstarch 1 tsp honey ¼ tsp red pepper flakes 1 Tbsp sesame oil 2 cloves garlic, sliced 1 Tbsp minced fresh ginger 8 oz shiitake or button mushrooms, sliced 1 chili pepper, chopped
How to make it
Fill a medium pot with salted water, and bring to a boil. Add the carrot and cauliflower. After 1 minute, add the sugar snaps. Let the vegetables cook 1 more minute, and strain. Rinse with cold water, and set aside. In a small bowl, whisk together the soy sauce, vinegar, cornstarch, honey, and red-pepper flakes, and set aside. In a large skillet or wok, heat the sesame oil over medium-high heat. Add the garlic and ginger. Cook for 1 to 2 minutes. Add the mushrooms, and cook for another 2 to 3 minutes. Add the chicken, red bell pepper, chili pepper, and the blanched carrot, cauliflower, and sugar snaps. Pour the soy sauce mixture over the chicken and vegetables. Mix to evenly coat. Once everything is heated through, add the scallions and cook 1 more minute.
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In this stir-fry you control the heat. If you don’t want too much heat, then opt for an Anaheim or poblano pepper. But if you’re looking to turn up the spice, use a jalapeño or smaller-size serrano chili—just remember, the smaller, the spicier.
Nutrition (per serving)
Calories: 374; total fat: 10g; saturated fat: 2g; protein: 48g; carbohydrates: 21g; fiber: 6g; sodium: 581mg
Recipe and photo provided by Abbie Gellman, M.S., R.D. of Culinary Nutrition Cuisine.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
Makes 3 servings
Prep time 15 min.
Cook time 15 min.
Ingredients
1 large carrot, chopped 1 cup cauliflower florets 1 cup sugar snap peas 2 Tbsp reduced-sodium soy sauce 2 Tbsp rice wine vinegar 2 tsp cornstarch 1 tsp honey ¼ tsp red pepper flakes 1 Tbsp sesame oil 2 cloves garlic, sliced 1 Tbsp minced fresh ginger 8 oz shiitake or button mushrooms, sliced 1 chili pepper, chopped
How to make it
Fill a medium pot with salted water, and bring to a boil. Add the carrot and cauliflower. After 1 minute, add the sugar snaps. Let the vegetables cook 1 more minute, and strain. Rinse with cold water, and set aside. In a small bowl, whisk together the soy sauce, vinegar, cornstarch, honey, and red-pepper flakes, and set aside. In a large skillet or wok, heat the sesame oil over medium-high heat. Add the garlic and ginger. Cook for 1 to 2 minutes. Add the mushrooms, and cook for another 2 to 3 minutes. Add the chicken, red bell pepper, chili pepper, and the blanched carrot, cauliflower, and sugar snaps. Pour the soy sauce mixture over the chicken and vegetables. Mix to evenly coat. Once everything is heated through, add the scallions and cook 1 more minute.
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Makes 3 servings
Prep time 15 min.
Cook time 15 min.
Ingredients
1 large carrot, chopped 1 cup cauliflower florets 1 cup sugar snap peas 2 Tbsp reduced-sodium soy sauce 2 Tbsp rice wine vinegar 2 tsp cornstarch 1 tsp honey ¼ tsp red pepper flakes 1 Tbsp sesame oil 2 cloves garlic, sliced 1 Tbsp minced fresh ginger 8 oz shiitake or button mushrooms, sliced 1 chili pepper, chopped
How to make it
Fill a medium pot with salted water, and bring to a boil. Add the carrot and cauliflower. After 1 minute, add the sugar snaps. Let the vegetables cook 1 more minute, and strain. Rinse with cold water, and set aside. In a small bowl, whisk together the soy sauce, vinegar, cornstarch, honey, and red-pepper flakes, and set aside. In a large skillet or wok, heat the sesame oil over medium-high heat. Add the garlic and ginger. Cook for 1 to 2 minutes. Add the mushrooms, and cook for another 2 to 3 minutes. Add the chicken, red bell pepper, chili pepper, and the blanched carrot, cauliflower, and sugar snaps. Pour the soy sauce mixture over the chicken and vegetables. Mix to evenly coat. Once everything is heated through, add the scallions and cook 1 more minute.
Makes 3 servings
Prep time 15 min.
Cook time 15 min.
Prep time 15 min.
Cook time 15 min.
Prep time
15 min.
Cook time
Ingredients
- 1 large carrot, chopped
- 1 cup cauliflower florets
- 1 cup sugar snap peas
- 2 Tbsp reduced-sodium soy sauce
- 2 Tbsp rice wine vinegar
- 2 tsp cornstarch
- 1 tsp honey
- ¼ tsp red pepper flakes
- 1 Tbsp sesame oil
- 2 cloves garlic, sliced
- 1 Tbsp minced fresh ginger
- 8 oz shiitake or button mushrooms, sliced
- 1 chili pepper, chopped
How to make it
Fill a medium pot with salted water, and bring to a boil. Add the carrot and cauliflower. After 1 minute, add the sugar snaps. Let the vegetables cook 1 more minute, and strain. Rinse with cold water, and set aside. In a small bowl, whisk together the soy sauce, vinegar, cornstarch, honey, and red-pepper flakes, and set aside. In a large skillet or wok, heat the sesame oil over medium-high heat. Add the garlic and ginger. Cook for 1 to 2 minutes. Add the mushrooms, and cook for another 2 to 3 minutes. Add the chicken, red bell pepper, chili pepper, and the blanched carrot, cauliflower, and sugar snaps. Pour the soy sauce mixture over the chicken and vegetables. Mix to evenly coat. Once everything is heated through, add the scallions and cook 1 more minute.
Fill a medium pot with salted water, and bring to a boil. Add the carrot and cauliflower. After 1 minute, add the sugar snaps. Let the vegetables cook 1 more minute, and strain. Rinse with cold water, and set aside.
In a small bowl, whisk together the soy sauce, vinegar, cornstarch, honey, and red-pepper flakes, and set aside.
In a large skillet or wok, heat the sesame oil over medium-high heat. Add the garlic and ginger. Cook for 1 to 2 minutes. Add the mushrooms, and cook for another 2 to 3 minutes. Add the chicken, red bell pepper, chili pepper, and the blanched carrot, cauliflower, and sugar snaps. Pour the soy sauce mixture over the chicken and vegetables. Mix to evenly coat. Once everything is heated through, add the scallions and cook 1 more minute.
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