[Prazteam]

Note: When stir-fried, veggies retain more nutrients, more flavor, and a brighter color because the rapid cooking promotes minimal loss of cooking liquid.

2 tsp cornstarch
2 tsp sugar
1/4 to 1/2 dried red pepper flakes
1/2 cup water
2 (10 ounce) frozen broccoli spears, thawed
2 tsp canola oil (I use an olive oil made for high heat)
1 medium onion, thinly sliced and separated into rings
3 medium carrots, scraped and diagonally sliced
1 1/2 pounds small fresh mushrooms, halved

Combine first 4 ingredients in a small bowl; mix well and set aside.
Cut flowerets of broccoli spears; cut spears into 1/4 inch diagonal slices. Set
flowerets and spears aside.
Coat a large, heavy skillet or wok with oil; place over medium-high heat until hot. Add onion; stir-fry 2 minutes. Add broccoli and carrot; stir-fry 5 minutes or until crisp tender. Add mushrooms and stir-fry 2 minutes.
Stir in reserved cornstarch mixture; cook, stirring constantly, until sauce is
thickened. Serve immediately. Yield 8 servings (about 77 calories per 2/3-cup serving)

Vitals:
4.4 Protein
1.8 Fat
13.5 Carbs
0 Cholest.
1.8 Iron
26 Sodium
45 Calcium

Tip: The key to successful stir-frying is to get organized. Before starting, line up ingredients near the cook surface. To prevent hot oil from spattering, get the vegetables as dry as possible before adding them to the skillet. Always keep the food in motion - as if you were tossing a salad.