A Simple Stir Fry Recipe Using Only Simply Filling Foods
The Weight Watchers point-counting approach is more nuanced than straightforward calorie counting, and the company regularly updates and improves its system to make it more effective and user friendly. But when you're tracking points it can be difficult to enjoy meals out with friends or prepare a compliant meal that the rest of your family also enjoys. The Weight Watchers Simply Filling technique, a new incarnation of its previous CORE program, does away with most of the counting points for daily meals and instead focuses on sensible enjoyment of a core group of healthful foods. This makes it easier to cook meals for your family that are acceptable for you as well if you're following the program, and it frees you up to focus on more important things, like work and play.
Here is a simple vegetarian stir fry recipe that uses only ingredients sanctioned by the Simply Filling system. Serve it with brown rice or whole wheat noodles, which you're also free to enjoy according to Simply Filling parameters.
Total time: 30 minutes | Prep time: 20 minutes | Servings: 6
- 3 tablespoons soy sauce or more, if desired
- 1 tablespoon minced fresh ginger
- 1 tablespoon rice vinegar
- 1 teaspoon olive, canola, sunflower or safflower oil
- 1 onion, diced
- 1 red or green bell pepper, diced
- 3 cloves garlic, minced
- 2 carrots, peeled or unpeeled, sliced
- 2 medium zucchini, sliced
- 1 cup broccoli florettes
- 1 cup cauliflower florettes
- 1 cup baby corn, cut into 1-inch lengths
- 1 tablespoon brown rice flour
- In a small bowl, mix together the soy sauce, rice vinegar and ginger and set aside.
- In a wok or large skillet, heat the oil until you can drop in a piece of onion and hear it sizzle. Add the remaining onion, along with the bell pepper and garlic. Cook on medium high heat, stirring almost constantly, until the onion is soft and translucent, about 5 minutes. Add a bit of the soy sauce and rice vinegar mixture if the vegetables start sticking to the pan.
- Add the carrots, cook for 3 to 4 minutes longer and then add the zucchini, broccoli and cauliflower. Cook on medium high heat, stirring almost constantly until the vegetables are tender, about 6 to 8 minutes longer.
- Add the baby corn and cook until heated through, and then add the remaining soy sauce and rice vinegar mixture. There should be enough sauce for some to collect on the bottom of the pan, but if your stir fry seems dry, add a few tablespoons of water. Lower the heat and stir in the rice flour, mixing until the sauce thickens.
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Devra Gartenstein is a self-taught professional cook who has authored two cookbooks: "The Accidental Vegan", and "Local Bounty: Seasonal Vegan Recipes". She founded Patty Pan Cooperative, Seattle's oldest farmers market concession, and teaches regular cooking classes.