2 teaspoons vegetable oil
2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
2 cups julienne-cut peeled turnip (about 1/2 pound)
2 cups julienne-cut peeled rutabaga
1 cup sugar snap peas, trimmed and each cut in half lengthwise
1/4 cup fat free, less-sodium chicken broth
3 tablespoons low-sodium soy sauce
2 teaspoons cornstarch
2 teaspoons mirin (sweet rice wine)
Heat oil in a large nonstick skillet over medium-high heat. Add ginger and garlic, stir-fry 30 seconds.
Add turnip and rutabaga; stir-fry another one minute or until crisp-tender. Add sugar snap peas, stirring 30 seconds.
Combine broth, soy sauce, cornstarch and mirin in a small bowl; add to pan. Bring to a boil; cook one minute, stirring constantly.
Recipe makes 4 servings.
Serving size: 3/4 cup
Calories: 96; Total Fat: 2.5g; Cholesterol: 0mg; Carbohydrates: 15.7g; Protein: 3.3g; Fiber: 3.7g; Sodium: 514mg
Stir Frying Tips
- Prepare all your ingredients before heating your wok.
- Cut ingredients into similar sizes to aid in even cooking. Bite sized pieces are good.
- If using denser vegetables, such as carrots or broccoli, you need to stir fry a bit longer, so place these vegetables in your wok first.
- Make sure washed vegetables are dry before you put them in a hot wok. This decreases splatter.
- Do not crowd your wok. This could lead to a soggy stir fry.
- Always keep moving the vegetables in your wok.
- The average cooking time for vegetables in a hot wok is 3 minutes. They should still be fairly crisp but hot.
Did You Know?
Before potatoes were abundant beyond South America, turnips were everyday staples, particularly in Europe during the Middle Ages. The origins of the turnip are vague but it may have come from northeastern Europe or Asia many thousands of years ago.
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