Healthy Recipes: Veggies Extraordinaire

July 12 

Stir up Your Menu

This quick stir-fry will make you see your vegetables in a whole new light. A light juice-based sauce tops five healthy vegetables, plum tomatoes and cremini mushrooms to make a dish that’s as beneficial as it is flavorful. Eggplant is low in calories and high in dietary fiber. Broccoli is a nutritional powerhouse, providing vitamin C, folate, beta-carotene and lutein (a compound being studied for its role in eye health). In addition, it is rich in isothiocyanates, phytochemicals that may play a role in fighting cancer. 

Veggies Extraordinaire

1 Tbsp. olive oil

1 cup small broccoli florets

1 cup cremini mushrooms, sliced

1 medium carrot, peeled and sliced thin

1 cup eggplant*, peeled and diced

2 green onions, cut into ½ inch pieces, including the green stems

1 medium potato, cooked and sliced

2 ripe plum tomatoes, chopped

2 Tbsp. fresh lemon juice

1/2 cup white grape juice (dry white wine may be substituted)

1/4 cup tomato juice

1 tsp. dried or 1 Tbsp. chopped, fresh oregano 

* hint: select smaller, younger ones and blot cubes with paper towels to remove moisture, don’t rinse the pieces because they absorb too much water 

Heat oil over medium-high heat in large skillet. Add all vegetables, except potatoes and tomatoes. Cook, stirring gently and frequently, until tender-crisp, about 8 to 10 minutes. Add potatoes and tomatoes. Continue to stir gently and frequently for an additional 3 minutes. 

Combine lemon, grape and tomato juices, and oregano in a small bowl and mix thoroughly. Add sauce to skillet and simmer until liquid begins to thicken, about 5 minutes. Serve immediately. 

Makes 4 servings. 

Per serving: 130 calories, 4 g total fat (<1 g saturated fat), 21g carbohydrate,

3 g protein, 4 g dietary fiber, 35 mg sodium.