Vary veggies and protein to suit your tastes for this easy stir-fry recipe. 

Serves 4

INGREDIENTS
1 1/2 cups dry brown rice
1/2 c low sodium soy sauce
2 tsp sesame oil
1 tbsp cornstarch
¼ tsp pepper
2 tsp ginger powder (or 2 tbsp fresh ginger)
2 cloves garlic, minced
2 tbsp canola oil
1 c green onions, sliced
6 c mixed vegetables (try broccoli, red pepper, carrot, snap peas, baby corn, water chess nuts, etc)
2 c thinly sliced chicken, lean beef, pork, shrimp, scallops or tofu

DIRECTIONS
1. Cook brown rice according to package directions. Set aside
2. Combine soy sauce, sesame oil, cornstarch and pepper in a bowl. Whisk. Set aside.
3. Chop vegetables into small pieces. Feel free to use frozen vegetables to reduce preparation time.
4. Heat vegetable oil, garlic and ginger in a non-stick wok or pan (~ 2 minutes). Add vegetables. Stir-fry for 5 minutes or until tender. Add meat or tofu; stir-fry for 2 or 3 minutes or until lightly browned on the outside. Add soy sauce mixture. Cook for another 4 minutes or until meat is thoroughly cooked.
5. Serve over reserved brown rice.

NUTRITIONAL ANALYSIS PER SERVING
BEEF     
Calories: 590    
Total Fat: 9 g    
Saturated Fat: 2 .4 g  
Carbohydrate: 79 g     
Protein: 53 g
Dietary Fiber: 16 g

CHICKEN     
Calories: 570
Total Fat: 7 g    
Saturated Fat: 1.6 g  
Carbohydrate: 79 g     
Protein: 52 g
Dietary Fiber: 16 g

SEAFOOD
Calories: 500
Total Fat: 5 g
Saturated Fat: .9 
Carbohydrate: 79 g    
Protein: 40 g
Dietary Fiber: 16 g

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