Nutrition & Recipes

Buddha's Delight Vegetable Stir-Fry

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This stir-fry is filled with vegetables and ready in just 30 minutes.

Ingredients

Prep and cook time is for vegetable variation only.

Per 2-cup serving using olive oil, vegetables, and sauce:

  • 1 clove garlic, pressed, or ½ teaspoon garlic powder
  • ½ teaspoon plus 2 teaspoons sesame oil
  • ½ teaspoon grated ginger or 1 teaspoon ground
  • ⅛ teaspoon red chili flakes
  • ⅛ cup Bragg Liquid Aminos or tamari
  • 1½ tablespoons rice vinegar
  • ½ tablespoon lemon juice
  • ½ tablespoon maple syrup
  • ½ teaspoon mustard, dry
  • ¾ cup vegetable stock
  • 1 tablespoon arrowroot, dissolved in 2 tablespoons water
  • ½ cup thinly sliced carrots, cut diagonally
  • ½ cup bite-sized cauliflower florets
  • ½ cup bite-sized broccoli pieces, including peeled and sliced stalk
  • 1 cup thinly sliced bok choy, cut diagonally
  • 1 cup shredded white or napa cabbage
  • ½ cup thinly sliced red or green bell peppers
  • 1 cup mung bean sprouts
  • 1 cup shredded spinach
  • ½ cup whole snow peas
  • ½ tablespoon ghee, olive oil, or sesame oil, or 2 tablespoons apple juice or vegetable stock
  • Sesame seeds and sliced green onions

Using Chicken:

  • ¼ to ½ cup diced chicken per person
  • 1 teaspoon sesame oil

Directions

Per 2-cup serving using olive oil, vegetables, and sauce:

  • In a small saucepan, heat 1 teaspoon sesame oil over medium heat. Add the garlic, ginger, and red chili flakes and sauté briefly.
  • Add the aminos, vinegar, lemon juice, maple syrup, and mustard. Whisk together, adding the vegetable stock slowly, and bring the mixture to a rolling boil.
  • Just as the sauce begins to boil, add the remaining 2 teaspoons sesame oil and the dissolved arrowroot, stirring constantly with a whisk until sauce is thickened. Remove from the heat and set aside.
  • Select your choice of vegetables and cut them into the correct sizes
  • Place all of the vegetables into separate piles or bowls until you are ready to sauté.
  • In a large wok or sauté pan, heat the oil or apple juice (use apple juice or vegetable stock to reduce the fat content). Keep the heat on high begin the stir-fry by adding the vegetables, one kind at a time in the order listed, until all the vegetables are cooking in the wok or pan.
  • Allow the vegetables to cook until they are al dente – still a little crunchy – no more than 5 to 7 minutes.
  • Pour the sauce over vegetables after they are cooked. Heat through and serve over steamed rice or udon noodles. Garnish with sesame seeds and sliced green onions.

Using Chicken:

  • Stir-fry ¼ to ½ cup diced chicken per person in 1 teaspoon sesame oil. Sauté for 4 minutes.
  • Add the Chinese sauce and sauté for another 2 minutes. Remove from the wok or sauté pan and set aside.
  • Stir-fry the vegetables, adding the chicken and sauce at the end to reheat briefly.

Nutritional Facts Per 2-cup serving using olive oil, vegetables, and sauce

  • Calories 172
  • Total fat 7.5
  • Saturated fat 1.0
  • Carbohydrates 20.0g
  • Protein 6.3g

Nutritional Facts Using Chicken

  • Calories 360
  • Total fat 18.0
  • Saturated fat 4.0
  • Carbohydrates 20.0g
  • Protein 29.9g

Serving Information

  • Serves 2
  • Prep 10m
  • Cook 20m
  • Total Time 30m