Zucchini, Bell Pepper and Mushroom Stir Fry
What happens when you are just sick and tire of salads but yet still want something refreshing and light???? Stir Fry my friend is the answer… After all, over 1 billion people in the Far East can’t be all wrong. The nice thing about doing stir fry without all that sauce and oil is that it’s easy, low fat and still flavorful. It’s the quality of the produce that makes the meal, not the sauce. Of course, the generous use of mushrooms and sweet onion and garlic really helps.
We already know that zucchini is in season during the summer and that it is low fat, high fiber and good source of antioxidant. Bell Peppers are wonderful nutrient and phytonutrient content of bell peppers is impressive – and also somewhat surprising given the very low-fat nature of this vegetable (some nutrients and phytonutrients are fat-soluble and hence for them to be present the food needs to contain some fat). There is far less than 1 gram of total fat in one cup of sliced bell pepper. However, this very small amount of fat is enough to provide a reliable storage spot for bell pepper’s fat-soluble nutrients, including its fat-soluble carotenoids and vitamin E. Both of these carotenoids provide antioxidant and anti-inflammatory health benefits. To minimize the loss of nutrient and crunchiness of bell pepper when cooked, I recommend tossing in the bell pepper at the very end and use the natural heat of the other vegetables to heat the bell peppers.
Mushrooms are a versatile food that can be eaten raw or cooked and incorporated into a wide array of meals. Cooking mushrooms causes them to lose water and shrink. Although they are less nutrient-dense and protein-rich than raw mushrooms, the smaller size of cooked mushrooms may encourage you to eat more of them in a sitting. Interestingly, cooking increases the amount of antioxidant vitamin C in mushrooms.
Serving 6 Total Time: 30 minutes (20 minutes prep + 10 minutes cooking)
|1 large or 2 medium||Zucchini (cut into bite size)|
|1 large||Sweet Onion Chopped|
|4 small||Bell Peppers (cut into bite size – easier to use fork if NOT sliced)|
|1 16 oz.||Sliced white button mushroom|
|½ cup||Coconut Oil (handles high heat better and more nutrient)|
|1 Tablespoon||Grated lemon grass (available in tube at the produce aisle)|
|To Taste||Salt and pepper|
Heat up the wok (or large pan/pot) with Coconut Oil until very hot (almost Smokey);
Toss in the Zucchini and Onion and garlic (toss for 2 minutes)
Toss in the mushroom next for 1 minute and cover for 2-3 minutes
Toss in the lemon grass and salt and pepper and toss the whole mixture until thoroughly mixed;
Turn off the wok (pot/pan) and toss in the bell pepper. Mix everything thoroughly and serve.