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Healthy Recipes

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Veggies Extraordinaire

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.

Ingredients

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 1/2 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

Directions

1. 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.

2. 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.

* 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.

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.

To see more healthy recipes, click HERE.

    

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.