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Published: Sunday, 6/15/2014 - Updated: 1 month ago

Try something new for Father’s Day dish

BY ALICIA ROSS
This is a hearty, healthy choice for Father’s Day. This is a hearty, healthy choice for Father’s Day.
ALICIA ROSS FOR KITCHEN SCOOP Enlarge

I think Father’s Day should be a celebration of the special men in your life, whether it is your neighbor, father, brother, husband, partner, friend — or all of them. So I’m stepping away from the classic Father’s Day dish of heavy meat protein and starchy potatoes and making a delicious vegetable stir-fry instead.

Including some form of protein in your veggie stir-fry ensures no one will leave the table hungry, and for this special day, I have chosen cashews. They are a little fancy and full of flavor. Starting with raw cashews allows you to toast them to perfection right in the skillet. If you can’t find raw cashews, grab unsalted, and you can still feel good about your choice.

Cooking for another person is truly a gift that goes way beyond the actual meal. Happy Father’s Day to all the terrific men out there.

Vegetable-Cashew Stir-Fry

Start to finish: less than 20 minutes, not including brown rice

Yield: 2 generous servings

1 cup cooked brown rice

1 teaspoon peanut oil

¼ cup raw cashews, roughly chopped

1 cup carrots, thinly sliced

1 cup celery, thinly sliced

1 cup green, red or yellow bell pepper, chopped

¼ cup yellow or green onion, chopped

1 tablespoon bottled minced fresh garlic

2 teaspoons bottled chopped fresh ginger

1 cup vegetable broth

2 tablespoons dry sherry

1 tablespoon low-sodium soy sauce

1 teaspoon dark sesame oil

1 tablespoon cornstarch

Red pepper flakes to taste

Cook rice according to package directions. In the last 15 minutes of cooking rice, prepare stir-fry.

Heat oil in a 10-inch or larger frying pan over medium-high. Add the cashews; stir and cook for 1 minute or until cashews begin to lightly brown. Add vegetables to the cashews. Stir and cook for 3 to 4 minutes until vegetables begin to tenderize.

Add the garlic, ginger, and vegetable broth and bring to a boil.

Meanwhile, in a small jar with a lid, mix the sherry, soy sauce, sesame oil, and cornstarch. Cover the jar and shake vigorously. Add the cornstarch mixture to the vegetables and bring the mixture back to a boil, stirring constantly until thickened. Serve immediately over hot brown rice. Sprinkle with red pepper flakes, if desired.

Approximate values per serving: 623 calories, 14 g fat (2.5 g saturated), no cholesterol, 15 g protein, 95 g carbohydrates, 8 g dietary fiber, 918 mg sodium.

Visit the Kitchen Scoop website at www.kitchenscoop.com.



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