Diabetes Forecast

Salad Bar Stir-Fry

Per Serving

Salad Bar Stir-Fry

Makes: 3 servings
Serving Size: 1 cup
Calories 165
Fat 7 g
Saturated Fat 0.8 g
Trans Fat 0 g
Carbohydrate 22 g
Fiber 5 g
Sugars 11 g
Cholesterol 0 mg
Sodium 540 mg
Potassium 550 mg
Protein 6 g
Phosphorus 110 mg
Choices: Carbohydrate 0.5, Vegetable 3, Fat 1
  • Makes: 3 servings
  • Serving Size: 1 cup
  • Preparation Time: 15 minutes
  • Cooking Time: 9 minutes


2 tsp. canola oil
2 garlic cloves, minced
2 scallions, minced
1 Tbsp. peeled, grated fresh ginger
1/2 cup sliced red onion
1 cup red pepper slices
1 cup green pepper slices
1 cup sliced or shredded carrots
1 1/2 cups broccoli florets
3/4 cup low-fat, reduced-sodium chicken or vegetable broth, divided
2 Tbsp. lower-sodium soy sauce
2 Tbsp. rice vinegar
1 Tbsp. brown sugar
2 tsp. cornstarch
1/4 tsp. dried red chili flakes
2Tbsp.roasted unsalted peanuts or toasted unsalted almond slivers


  1. Heat the canola oil in a heavy skillet or wok over medium-high heat. Add the garlic, scallions, and ginger, and stir-fry for 30 seconds.
  2. Add the red onion and stir-fry for 3 minutes. Add the red and green pepper strips and carrots, and stir-fry for 4 minutes. Add the broccoli and stir-fry for 1 minute. Add 1/4 cup of the chicken or vegetable broth, cover, and steam for 3 minutes.
  3. Meanwhile, in a small bowl or measuring cup, mix the remaining chicken or vegetable broth, the soy sauce, rice vinegar, brown sugar, cornstarch, and chili flakes.
  4. Uncover the pan and add the sauce. Toss gently for about 1 minute to coat the vegetables with the sauce. Garnish with the peanuts and serve.

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