Eat Globally: Veggie Stir-Fry

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Photo By Joe Lavine
Asian diets are based on loads of veggies, lean protein and whole grains such as basmati rice.

Veggie Stir-Fry
Serves 4

This Asian classic is a great way to get a rainbow of vegetables in one dish. You can substitute boneless, skinless chicken breast or shrimp for the tofu.

2 tablespoons canola oil
1 package (8 ounces) baked tofu, any flavor, cut into thin strips (or substitute 8 ounces chicken breast, sliced into thin strips or 8 ounces uncooked shrimp with shells, tails and veins removed)
1 cup fresh shiitake mushrooms, cut into 1-inch-thick strips
1/2 cup shredded carrots
1/2 cup snow peas or finely chopped bok choy
1/4 cup green onions, finely sliced
2 teaspoons freshly grated ginger
1 clove garlic, minced
1/2 teaspoon crushed red pepper flakes
1/4 cup duck sauce (or plum sauce)
1/4 cup chopped fresh cilantro
3 cups cooked brown basmati rice

1. Heat oil in a large wok or deep skillet over medium-high heat. Add tofu (or shrimp, if using), mushrooms, carrots, and snow peas (or bok choy) and stir-fry about 3 minutes or until vegetables are tender and tofu is hot (or shrimp turns pink). For chicken breasts, stir-fry them first until cooked through and no longer pink, about 6 to 8 minutes; then add vegetables and stir-fry 3 more minutes.

2. Add green onion, ginger, garlic and pepper flakes and stir-fry for 1 minute. Stir in duck (or plum) sauce and toss to coat.

3. Remove from heat and garnish with cilantro. Serve over rice.

A Southeast Asian diet is as simple as this:

• Eat Asian veggies. Expand your repertoire; spice up your meals with healthy bok choy, Chinese eggplant, bean sprouts, bamboo shoots, water chestnuts and sea vegetables (arame, nori and kombu).

• Drink tea. Make it at home. It’s tastier and less expensive, and bottled brands often contain high-fructose corn syrup. Make it your main beverage–hot or iced. If you prefer it sweet, try honey.

• Replace meat. Eat brown rice, beans and vegetables instead (when they’re combined, they form more complete proteins).

• Eat soy. Tofu, tempeh and whole soybeans can be your main sources of lean protein.

• Make it beautiful. Tastefully arrange small portions on an attractive plate. Admire it before you eat it.

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