July 13, 2009

Sweet-and-Sour Stir-Fry

Dear Cancer Project supporter,

The celery in this recipe contains the compound luteolin, which has been shown to kill colon cancer cells. If you’ve ever prepared a stir-fry, you know that once the cooking begins, everything happens very quickly. The secret to a serene stir-fry experience is to prepare the vegetables and mix the sauce ingredients in advance, then arrange everything within easy reach of the stove.

Directions

Makes about 8 1-cup servings
 
2 tablespoons sesame seeds
1/4 cup crushed tomatoes or tomato sauce
1/2 cup apple juice concentrate
1/2 cup crushed pineapple packed in juice
2 tablespoons soy sauce
2 tablespoons seasoned rice vinegar
1 1/2 teaspoons cornstarch
1/4 teaspoon black pepper
1 onion,  thinly sliced
1/4 cup vegetable broth or water
4 or 5 garlic cloves, minced or thinly sliced
1 cup diagonally sliced celery,
1 carrot, diagonally sliced
1 green bell pepper, seeded and cut into strips
2 tablespoons  thinly sliced fresh basil, or 1/2 teaspoon dried basil
3/4 cup water
2 cups mushrooms, sliced
8 ounces seitan, cut into strips

Place sesame seeds in a heavy skillet. Cook over medium heat, stirring constantly, until seeds become fragrant and begin to pop, 2 to 3 minutes. Set aside.

In a small bowl combine tomatoes or tomato sauce, apple juice concentrate, pineapple, soy sauce, vinegar, cornstarch, and black pepper. Stir to mix. Set aside.

In a wok or large skillet, sauté onion with broth or water over high heat, stirring frequently, until just soft, 2 to 3 minutes.

Add garlic, celery, carrot, bell pepper, basil, and additional 3/4 cup water. Sauté, stirring often, until vegetables are tender-crisp, about 2 to 3 minutes. Add mushrooms and seitan and continue to sauté, stirring frequently, until mushrooms are tender, about 3 minutes. Stir in sauce mixture and continue cooking until sauce thickens, about 2 minutes. Transfer to a serving dish and sprinkle with toasted sesame seeds.

Enjoy this stir-fry with brown rice or soba noodles. Let leftovers cool and then cover and refrigerate them for up to three days.

Nutrition Information

Per 1-cup serving:

113 Calories
1.7 g Fat
0.2 g Saturated Fat
13.4% Calories from Fat
0 mg Cholesterol
 
7.8 g Protein
18.2 g Carbohydrate
11.5 g Sugar
1.8 g Fiber
 
353 mg Sodium
40 mg Calcium
1.4 mg Iron
15.9 mg Vitamin C
703 mcg Beta-Carotene
0.3 mg Vitamin E

This recipe is from the NEW BOOK         

The Cancer Survivor’s Guide: Foods that Help You Fight Back!

For answers to questions about specific ingredients and the nutritional implications for cancer prevention and survival click here.

 
   View The Cancer Project Recipe of the Week Archive.

Resources | Protective Foods