Celiac/Gluten Free

Gluten-Free Asian Sautéed Vegetable Medley


Photo by Cory Derusseau

For a fast vegetarian entrée, stir-fry some seasonal vegetables along with mild-flavored arame seaweed. Serve over brown rice or a rice and quinoa blend. Top with sunflower seeds for a contrasting crunch.

1 tablespoon toasted sesame oil
1 teaspoon garlic, minced (about 2 cloves)
½ cup chopped yellow onion
½ cup arame, soaked 5 minutes and strained
1 red or orange bell pepper, sliced into strips
1 bunch broccoli, cut into bite-size florets
1 cup water
1 teaspoon gluten-free soy sauce or tamari
½ cup sunflower seeds, for garnish

1. In a large skillet, heat sesame oil over medium heat and sauté garlic and onion 2 to 3 minutes; do not let the garlic brown. Add arame, red pepper, broccoli and water.

2. Cover skillet and bring to a boil. Reduce heat and simmer about 5 minutes. Add gluten-free soy sauce, cover and simmer another 2 minutes.

3. Remove cover, turn heat to medium and cook, stirring frequently, until almost all cooking liquid has evaporated and broccoli is crisp-tender.

Serve over rice and sprinkle with sunflower seeds.

Each serving contains 125 calories, 9g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 137mg sodium, 10g carbohydrate, 3g fiber, 3g sugars, 5g protein, 3 Est GL.


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