Iris S. Stir-Fry

Stir-Fry with Brown Rice

Taken from page 29 of Jumpstart Program Guide

(some ingredients changed)

(I used a Stainless-Steel Skillet)

(Serves family of 4 plus had leftovers)

(I add Ground Flax Seed to all my meals, making sure never to go beyond 1 tbsp daily)

Fresh ingredients used: (chopped into bite size)

Baby carrots (1 cup)

Squash (1 cup)

Sweet potato (1 medium)

Red pepper (1 large)

Zucchini green and yellow (1 each)

Broccoli (1 cup)

Red onion (1 large)

Brown Rice

Make some brown rice per packet directions and keep warm on stovetop.

 Vegetables

Add ½ cup of Cooking White Wine to skillet, and sauté on medium heat the 1st 3 vegetables for 4 minutes, stirring frequently.  Add last 4 vegetables, with an additional ½ cup Cooking White Wine.  Cover and simmer, stirring occasionally, until done.

 While the veggies are starting to cook & simmer, prepare Stir-Fry Sauce:(also found on page29)

 Stir-Fry Sauce

In a medium size bowl, add 2 tbsp cornstarch.  Gradually whisk in 2 cups of water.  Add 2 tbsp rice vinegar, 1 tbsp soy sauce, 1 tsp minced garlic, 3 scallions chopped small (using both green and white parts), 2 tbsp of mirin (sweet rice wine).  Whisk all ingredients until mixed well. Add to the simmering vegetables in the skillet.  Bring to a quick boil, stirring constantly to mix all ingredients.

 Plate your meal:  Place brown rice on plate, and vegetables on top. Enjoy!