This colorful recipe makes a delicious side dish or vegetarian entrée. For a full meal, add your favorite protein: tofu, shrimp, chicken, lean beef or lean pork.

Sauce Ingredients

• ¼ cup reduced sodium soy sauce
• 2 tablespoons brown sugar
• 1½ teaspoons minced garlic
• 1 tablespoon minced fresh ginger (about a one-inch nub)
• ¼ teaspoon black pepper
• ¼ teaspoon crushed red pepper flakes (optional)

Stir Fry Ingredients

• 2 tablespoons olive or canola oil
• 2 large heads of broccoli (about 1 ½ pounds), cut into bite-sized pieces
• 8 ounces of your favorite mushroom, sliced
• 1 red bell pepper, cut into bite-sized pieces

Preparation

• Prepare broccoli, mushrooms, bell pepper, and set aside.
• Combine all sauce ingredients in a small bowl: soy sauce, brown sugar, garlic, ginger, black pepper, and optional red pepper flakes, if desired. Mix with a whisk to combine, then set aside.
• Heat the olive or canola oil in a large skillet or wok over medium-high heat.
• Add the broccoli, mushrooms and red pepper stirring frequently for 5-6 minutes until the vegetables are tender crisp.
• Whisk the sauce ingredients again to combine ingredients. Pour the sauce over the vegetables and stir until evenly distributed.

Nutritional Information

Makes about 4 cups. Approximate nutrients per 1 cup serving: 122 calories, 6 grams protein, 8 grams fat, 16 grams carbohydrate, 5 grams fiber, 562 milligrams sodium.

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Recipe created by Mary-Jo Sawyer, VCU Health Registered Dietitian.