* Exported from MasterCook *
WW Italian-Style Stir-Fry - 1 pt plus
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Veggie
WW
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 sprays cooking spray -- olive oil-variety recommended
1 tsp olive oil
1 Tbsp fennel seeds
1/2 tsp crushed red pepper flakes
1/2 tsp salt
1 large Spanish onion -- peeled, cut in half, thinly sliced
4 medium peppers -- 1 each red, orange, yellow and green, thinly sliced
Coat a very large nonstick skillet (or wok) with cooking spray; heat over
medium to medium-high heat. Add oil; heat until shimmering. Add fennel
seeds and red pepper flakes; cook, stirring frequently, until fragrant,
about 30 seconds to 1 minute. Add salt and onion; stir-fry for about 5
minutes. Add peppers; stir-fry until crisp-tender, about 5 minutes. Yields
about 1 cup per serving.
How to make it faster: Buy precut vegetables at your grocery store or a
salad bar. Or use thawed frozen pepper and onion strips (could affect
texture).
Use any color or variety of pepper. Add chopped tomatoes and/or a
tablespoon of fresh basil or 2 teaspoons of rosemary instead of the
fennel. Oregano and thyme are nice additions, too.
Terrific over pasta, as a topping for a sandwich, or served with
[favorites].
Yields about 6 cups (6 one-cup servings)
Description:
"1 pt plus"
Source:
"Yields about 6 cups (6 one-cup servings)"
S(Formatted by Chupa Babi):
"Sept 2012"
Yield:
"6 cups"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 45 Calories; 1g Fat (25.9% calories
from fat); 1g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;
181mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0
Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0
As for me and my house, we will serve the Lord! Joshua 24:15
Gwyn Grega
Group Owner/Moderator
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