Five veggie stir fry
2 tablespoons cornstarch
2 tablespoons sugar
1/2 teaspoon ground ginger
1 cup orange juice
1/4 cup reduced-sodium soy sauce
2 garlic cloves, minced
2 large carrots, sliced
2 cups broccoli florets
2 cups cauliflowerets
4 teaspoons olive or canola oil, divided
1 cup quartered fresh mushrooms
1 cup fresh or frozen snow peas
4 cups hot cooked rice
In a small bowl, combine the cornstarch, sugar and ginger. Stir in orange juice, soy sauce and garlic until blended; set aside. In a nonstick skillet or wok, stir-fry the carrots, broccoli and cauliflower in 3 teaspoons of oil for 4-5 minutes. Add mushrooms, peas and remaining oil; stir-fry for 3 minutes. Stir orange juice mixture and add to the pan. Bring to a boil; cook and stir until thickened. Serve over rice.
Nutritional Analysis: One serving (1 cup) equals 382 calories, 5 g fat (1 g saturated fat), 0 cholesterol, 648 mg sodium, 74 g carbohydrate, 3 g fiber, 9 g protein. Diabetic Exchanges: 3 starch, 2 vegetable, 1 lean meat, 1 fat.
Egg drop soup
2 (14.5 ounce) cans chicken broth
1 tablespoon cornstarch
1 egg, lightly beaten
2 tablespoons chopped green onion
In a medium stock pot, slowly heat chicken broth and cornstarch. Stir constantly until thickened.
Pour beaten egg into soup and stir once around stock pot very gently, in order to break up egg.
Remove soup from heat immediately, divide into four portions and garnish with green onions.