[The Brazil Times nameplate] Mostly Cloudy ~ 62°F  
High: 64°F ~ Low: 41°F
Tuesday, May 3, 2016

Offering a fresh taste for spring

Thursday, April 2, 2009

I'm in the mood for spring! The calendar says it's here and the daffodils agree! This recipe is a fresh, healthy taste that hints of warmer days to come, but is easily available right now.

Spring Vegetable Stir Fry

(Makes eight servings)

1 tablespoon vegetable oil

1 cup thinly sliced fresh carrots

1 cup fresh broccoli pieces

1 cup thin strips of unpeeled raw potato

1 cup thinly sliced celery

3 tablespoons favorite marinade -- soy, teriyaki -- or use shredded cheese topping below

4 cups shredded fresh lettuce, one small head

2 tablespoons toasted sesame seeds, almond slices or sunflower seeds if desired.

To toast seeds, place in a shallow baking pan and place in a 350-degree oven until they start to turn a golden color (about 15 minutes).

Stir frequently.

In a large skillet or wok, heat oil: add carrots, broccoli, potatoes and celery. Cook over medium to medium high heat, stirring quickly until vegetables are crisp-tender, about 6-8 minutes.

Stir in marinade. Cover, reduce heat and let steam 3 minutes. Add lettuce and nuts as desired. To substitute a shredded cheese topping for the marinade, add now and sprinkle with Mrs. Dash Original Blend. Stir 1 minute longer.

(Note: nutrient analysis: cup serving; calories, 64; sodium, 287 milligrams; fat, 3.1 grams; cholesterol, 0).

Notice these excellent numbers for the recipe above -- all the bonus antioxidant cancer fighters, low sodium, low fat and no cholesterol. Plenty of omega 3s. If you choose the nutty addition -- and yes, low calories besides.

Remember to "unpeel" the potatoes at every opportunity possible and also "unsoak" them with hot oils!

(Recipe adapted from North Dakota State's Creative Vegetable Cookery site: http://www.ag.ndsu.edu/pubs/yf/foods/he4...

You can contact the local Purdue Extension Office by calling 448-9041 in Clay County or 812-829-5020 in Owen County for more information, or for comments regarding this column topic.