In my clinic, I see children with high cholesterol, pre-diabetes, and very often, weight issues. Their families struggle as many of us do— trying to make healthy meals that everyone will love! One of the common challenges is getting delicious vegetables on the table so kids will eat and enjoy them.
This recipe fits the bill in a few important ways. First, it is loaded with vegetables. Vegetables provide the key nutrients, fiber and phytochemicals that our bodies need to thrive. They help us feel full, boost our microbiome, and don’t promote weight gain.
This recipe also uses brown rice, which is a great whole grain. Pairing vegetables with a whole grain gives a feeling of fullness without spiking blood sugar. So this is a great meal for my patients with prediabetes. And using a heart-healthy oil like avocado oil makes it perfect for my patients with high cholesterol.
But the best part is the flavor. Most kids love these bright and satisfying Asian flavors. And parents love seeing their kids enjoy a healthy, home-cooked meal!
Serves 4 to 6
Ingredients
For Super 6 Sauce
2 tablespoons minced ginger, divided
2 tablespoons minced garlic, divided
1 bunch scallions, light green and white parts, sliced
½ cup soy sauce
4 tablespoons mirin or rice wine vinegar, more to taste
1 heaping teaspoon Sriracha, more to taste
For vegetables
1 tablespoon safflower oil, avocado oil, or any light vegetable oil
1 tablespoon toasted sesame oil
2 small zucchini, halved lengthwise and thinly sliced
3 carrots, thinly sliced
1 red bell pepper, thinly sliced
1 yellow onion, thinly sliced
2 cups cooked brown rice
Instructions
Whisk 1 tablespoon ginger, 1 tablespoon garlic, and half the scallions with all of the soy sauce, mirin, and Sriracha. Taste and adjust seasonings.
Heat vegetable oil and sesame oil in a large sauté pan or wok. When very hot, add zucchini, carrots, pepper, onion, and remaining ginger, garlic, and scallions.
Cook, stirring frequently, until vegetables are a bit soft but still crispy on the inside, 3 to 5 minutes. Add ¼ cup of Super 6 Sauce and stir until heated through, 1 minute.
Serve over rice. Serve remaining sauce at the table for those who want more.
Nutrition Facts per 4 servings
Calories, 239; Total Fat 8g (Saturated Fat 1G); Cholesterol 0mg; Sodium 513 mg; Total Carbs 37g (Dietary Fiber 5g, Total Sugars 7g); Protein 6g
JULIA NORDGREN, MD
Rally Health
