Yield: About 3 cups (4 Servings)
Ingredients :
1 tablespoon olive oil
1 large clove garlic, minced
1 cup bite-size pieces broccoli florets
1 cup bite-size cauliflower floret pieces
1/4 cup Homemade chicken broth, Vegetable broth,
or canned reduced-sodium chicken broth
1/2 cup sliced carrot (1/2-inch diagonal slices)
1/4 cup thinly sliced red bell pepper
2 large eggs, or 1/2 cup egg substitute
1 tablespoon fat-free milk
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
2 teaspoons whole cashews
1 tablespoon light soy sauce (optional)
Directions :
1. Place a large non-stick skillet over high heat. Add the oil and garlic and stir-fry for 30 seconds; reduce the heat to medium.
2. Add the broccoli and cauliflower and stir-fry for 1 minute. Add 2 tablespoons of the broth; cover and cook, stirring frequently, for about 3 minutes. Remove the vegetables from the skillet and set aside.
3. Add the remaining 2 tablespoons broth to the skillet; add the carrot and bell pepper. Stir-fry for 2 to 3 minutes, or until the vegetables are crisp-tender.
4. Return the broccoli and cauliflower to the skillet and stir-fry to heat through, about 1 minute more.
5. In a small bowl, combine the eggs, milk, salt, and pepper. Beat until foamy and well blended. Pour the egg mixture over the vegetables. Cook, stirring from the bottom, until the eggs are no longer runny.
6. Serve the vegetables garnished with cashews.
7. Sprinkle with soy sauce, if desired.
Nutritional Information Per Serving (about 3/4 cup) :
Calories: 108,
Fat: 7 g,
Cholesterol: 106 mg,
Sodium: 358 mg,
Carbohydrate: 7 g,
Dietary Fiber: 3 g,
Protein: 6 g
Diabetic Exchanges :
2 Vegetable, 1-1/2 Fat
Source: The New Family Cookbook For People With Diabetes Via The Diabetic Gourmet Daily Recipe Mailer
