Broccoli Pepper Stir-Fry


1 T. peanut or canola oil
1/4 c. broccoli florets
1/4 c. carrots (julienne cut)
1/4 c. onions (julienne cut)
1 clove garlic (crushed)
1/2 c. teriyaki sauce (recipe folllows)
1/4 c. red pepper (julienne cut)
1/4 c. gluten strips
1/4 c. mushrooms (sliced)
1/2 t. All-Purpose Veggie Salt (optional)
1/4 t. salt (optional)
1 c. brown rice (cooked)
1/4 c. cashews or peanuts

Terayki Sauce:
1/4 c. Braggs Liquid Aminos (vegan soy sauce)
1 c. water
1 T. ginger (fresh)
3 T. Pure Florida Crystals (sugar)
1 clove garlic (minced)
1/4 c. cold water
2 T. cornstarch


Before you begin cooking, cut up all vegetables to approximately the same size. A good stir-fry is made very quickly, and you won’t have time to prepare the vegetables once you start. To keep vegetables crisp and oil absorption low, the key is to have a very hot wok or skillet and use oil with a high smoke point. The oil is ready when you add a drop of water and it pops into steam on contact. Be sure to use the freshest vegetables, and remember that certain vegetables cook faster than others – depending on their density and moisture content. Start with vegetables like carrots, green beans and broccoli – those with higher density of water. After these vegetables have been sauteed for a couple minutes, add the thinner, lower-density vegetables like snap peas, red peppers, mushrooms and spinach.
Heat oil in medium skillet over high heat.
Add broccoli, carrots, onion, and garlic; stir constantly for 3 minutes.
Add teriyaki sauce, red pepper, gluten strips, mushrooms, and salt; continue stirring over high heat until vegetables are slightly crunchy.
Serve over brown rice.
Sprinkle with nuts.

Teriyaki Sauce:
Combine first five ingredients in medium saucepan; bring to a boil.
Mix cornstarch and cold water until smooth; add to sauce.
Stir constantly until thickened.

Yield: Three 1/2-cup servings.

Nutritional Information:

Per serving: calories: 98; fat: 3 grams; saturated fat: 0 grams; sodium: 7 milligrams; carbohydrates: 14.5 grams; dietary fiber: 2 grams; protein: 2 grams.

Note: This is a recipe you can have fun with. Try different kinds of mushrooms and all your favorite vegetables. Your imagination is the limit. For gluten strips we like to use Vegetable Beef Strips by Morning Star Farms. Enjoy!

The Micheff Sisters

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