Heart Healthy
Our take on a classic Chinese one-dish meal is a delicious way to load up on vegetables and whole grains.
This recipe is supported by Sorghum Checkoff.
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Garden Vegetable Stir-Fried Sorghum
Our take on a classic Chinese one-dish meal is a delicious way to load up on vegetables and whole grains.
This recipe is supported by Sorghum Checkoff.
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Servings:
4
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Serving Size :
1 1/2 cups
Ingredients
-
-
2 teaspoons sesame oil -
2 medium garlic cloves OR -
2 teaspoons garlic -
1 teaspoon gingerroot -
1 cup broccoli florets -
1 cup snow peas -
1/2 cup carrot -
1/2 cup red bell pepper -
1/2 cup mushrooms -
1/2 cup edamame (green soybeans) -
2 large eggs -
2 tablespoons soy sauce -
1/2 cup water chestnuts -
1/4 cup green onions
Directions
Tip: Click on step to mark as complete.
-
Prepare the sorghum using the package directions, omitting the salt. Once cooked, spread the sorghum in an even layer on a rimmed baking sheet or in a 13 x 9 x 2-inch baking dish. Let stand for 5 to 10 minutes at room temperature. Refrigerate, uncovered, for 20 minutes, or until cool. -
In a large nonstick skillet, Dutch oven or wok, heat the oil over medium heat, swirling to coat the bottom. Cook the garlic and gingerroot for 30 seconds, stirring frequently. Increase the heat to medium high. Cook the broccoli, snow peas, carrots, bell pepper, mushrooms and edamame, for 10 to 12 minutes, or until the vegetables are tender-crisp, stirring frequently. -
Meanwhile, in a small bowl, using a fork, beat together the eggs and 1 tablespoon soy sauce. -
Reduce the heat to medium. Stir the water chestnuts and sorghum into the vegetable mixture. Push the mixture to the sides of the skillet. Pour the egg mixture into the center of the skillet. Using a heatproof rubber scraper, stir for 1 to 2 minutes, or until partially set. -
Stir the vegetable mixture into the partially cooked egg mixture. Cook for 1 minute, or until the eggs are cooked through and the sorghum is heated through, stirring constantly. (The USDA recommends cooking egg dishes to 160˚F.)
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Remove from the heat. Stir in the remaining 1 tablespoon soy sauce. Sprinkle with the green onions.
Cooking Tip: Why use cold sorghum? The coolness helps to dry out the grains for a better texture. If you start with warm, just-cooked sorghum, your dish will turn out soggy. To get a jumpstart on the next day’s dinner, prepare the sorghum ahead of time and refrigerate, covered, for up to two days.
Tip: To save some time, buy the packaged shredded carrots. They’re already peeled and cut into thin strips.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 282 | |
|---|---|---|
| Total Fat | 7.5 g | |
| Saturated Fat | 1.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.0 g | |
| Monounsaturated Fat | 2.5 g | |
| Cholesterol | 93 mg | |
| Sodium | 253 mg | |
| Total Carbohydrate | 46 g | |
| Dietary Fiber | 7 g | |
| Sugars | 5 g | |
| Added Sugars | 0 g | |
| Protein | 12 g | |
Dietary Exchanges
2 1/2 starch, 2 vegetable, 1 lean meat, 1 fat
-
Servings:
4
-
Serving Size :
1 1/2 cups
Ingredients
-
-
2 teaspoons sesame oil -
2 medium garlic cloves OR -
2 teaspoons garlic -
1 teaspoon gingerroot -
1 cup broccoli florets -
1 cup snow peas -
1/2 cup carrot -
1/2 cup red bell pepper -
1/2 cup mushrooms -
1/2 cup edamame (green soybeans) -
2 large eggs -
2 tablespoons soy sauce -
1/2 cup water chestnuts -
1/4 cup green onions
Directions
Tip: Click on step to mark as complete.
-
Prepare the sorghum using the package directions, omitting the salt. Once cooked, spread the sorghum in an even layer on a rimmed baking sheet or in a 13 x 9 x 2-inch baking dish. Let stand for 5 to 10 minutes at room temperature. Refrigerate, uncovered, for 20 minutes, or until cool. -
In a large nonstick skillet, Dutch oven or wok, heat the oil over medium heat, swirling to coat the bottom. Cook the garlic and gingerroot for 30 seconds, stirring frequently. Increase the heat to medium high. Cook the broccoli, snow peas, carrots, bell pepper, mushrooms and edamame, for 10 to 12 minutes, or until the vegetables are tender-crisp, stirring frequently. -
Meanwhile, in a small bowl, using a fork, beat together the eggs and 1 tablespoon soy sauce. -
Reduce the heat to medium. Stir the water chestnuts and sorghum into the vegetable mixture. Push the mixture to the sides of the skillet. Pour the egg mixture into the center of the skillet. Using a heatproof rubber scraper, stir for 1 to 2 minutes, or until partially set. -
Stir the vegetable mixture into the partially cooked egg mixture. Cook for 1 minute, or until the eggs are cooked through and the sorghum is heated through, stirring constantly. (The USDA recommends cooking egg dishes to 160˚F.)
-
Remove from the heat. Stir in the remaining 1 tablespoon soy sauce. Sprinkle with the green onions.
Cooking Tip: Why use cold sorghum? The coolness helps to dry out the grains for a better texture. If you start with warm, just-cooked sorghum, your dish will turn out soggy. To get a jumpstart on the next day’s dinner, prepare the sorghum ahead of time and refrigerate, covered, for up to two days.
Tip: To save some time, buy the packaged shredded carrots. They’re already peeled and cut into thin strips.