T Asian Vegetable Stir Fry

With this stir-fry, be creative and use any vegetables that you like. The health benefits here don't get any better! All these vegetables in combination are rich in countless vitamin and minerals, notably vitamins A, C, B6, folate, calcium, and potassium. This stir-fry from Heather Dismore is prepared with minimal oil, so it remains quite low in total fat and calories. It's also rich in fiber, which makes it great for weight management, heart health, and especially blood sugar control. If you like, round out this dish with some tofu or chicken to get a bit of lean protein, and serve over a bed of brown rice for some more fiber, as well.

Preparation time: 40 minutes

Cooking time: 20 minutes

Yield: 4 servings

2 ounces dehydrated wild mushrooms V* cup boiling water

1 tablespoon light soy sauce

2 cloves garlic, minced 1A teaspoons grated fresh gingerroot 2 tablespoons canola oil

1 Place the mushrooms in a heatproof bowl and cover them with the boiling water. Allow them to reconstitute for 30 minutes. Remove the mushrooms from the water. Chop them and reserve. Strain the liquid through a coffee filter to remove the grit. Combine the mushroom liquid, soy sauce, garlic, and gingerroot. Set aside.

2 Heat the oil in a wok or nonstick skillet. Stir-fry the mushrooms, bok choy, red pepper, carrots, and broccoli for 3 minutes. Add the soy sauce mixture and snow peas. Reduce the heat and continue cooking until the veggies are crisp tender and the sauce thickens

Per serving: Kcalories 137 (From Fat 66); Fat 7g (Saturated 1g); Cholesterol 0mg; Sodium 176mg; Carbohydrate 17g (Dietary Fiber 4g); Protein 4g.

2 cups baby bok choy, sliced in half 1 red bell pepper, seeded and julienned A2 carrot, thinly sliced on the diagonal 1 cup broccoli florets 1 cup snow peas, trimmed

Moderation is the key when enjoying any fried foods. Many diabetics are encouraged to stay away from fried food entirely. In general, it's good advice because so many foods are heavily battered with starchy concoctions that no one needs to eat. But on occasion, you can enjoy fried foods that are lightly dredged, or lightly coated, in flour, as in the Vegetable Fritto Misto.

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