Garden Stir-Fry
"This is my favorite recipe because it tastes great and it is fun to make! My mom, sisters, and I grow all the vegetables in our garden," says Kaitlyn. "We pick the vegetables in the morning, wash and cut them, and have them ready for our dad to stir-fry when he arrives home for lunch. We serve the recipe with cooked quinoa and a glass of soy milk." - Kaitlyn Kirchner, age 9, Minnesota
Makes 4 servings
Ingredients:
- 1/2 cup low-sodium chicken broth
- 1/2 tablespoon cornstarch
- 1 teaspoon reduced-sodium wheat-free soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon freshly grated ginger
- 2 cups chopped broccoli
- 1 1/4 cups chopped yellow squash
- 1 1/4 cups carrots, cut into matchsticks
- 1 1/4 cups sugar snap peas
- 1 cup sliced onion
- 1 cup sliced red bell pepper
Preparation:
- In a medium bowl, whisk together the chicken broth, cornstarch, and soy sauce. Set aside.
- In a wok or sauté pan over moderately high heat, warm the sesame oil. Add the garlic and ginger and cook for 1 minute. Add the broccoli, squash, carrots, sugar snap peas, onion, and bell pepper and cook until tender, 7 to 10 minutes. Add the soy sauce mixture, reduce the heat to moderate, and continue cooking until the sauce is thickened.
100 calories; 3g protein; 15g carbohydrates; 4g fat (1g saturated fat); 215mg sodium
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