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Thursday, July 8, 2010

Black Bean Stir-Fry

Sometimes I fret that we eat too much meat in this house. We only eat red meat maybe once a month, but poultry is a staple I worry we rely on too much. So sometimes I try to make an extra effort to eat alternative sources of protein. So far this week, I've only had chicken for dinner on Monday and lunch yesterday. Aside from that my proteins at all my meals have been tempeh, wild salmon, veggie burgers and beans. I made this dish last night for dinner and I love it because it is healthy, easy, economical and delicious. Beans are so fantastic (healthy, cheap, and yummy) and make a complete protein when combined with a grain like rice, in this case.

Black Bean Stir-Fry

1 tsp oil
Broccoli, cut in pieces
24 mushrooms, thinly sliced
2 red peppers, cut in strips
1 can sliced water chestnuts
1 can black beans, drained and rinsed
1 bunch green onions, thinly sliced

Sauce

Large knob ginger, peeled and minced
2 cloves garlic, minced
1/4 cup rice vinegar
1/3 cup black bean sauce (good quality like Lee Kum Kee - make sure it is made with fermented black bean paste and sugar is not one of the first ingredients)
Spicy red pepper flakes, to taste (optional)

In wok or large skillet or frying pan add oil over medium high heat and stir-fry broccoli a few minutes. Then add mushrooms, peppers and water chestnuts. Fry another few minutes and then add beans. Stir together remaining ingredients in a medium bowl and then pour into bean and veggie mixture. Turn heat down to low and simmer for about 5 minutes until sauce has thickened. Add green onions. Serve over brown rice.

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