Vegetable Stir-Fry Pockets - 4 servings

Preparation: 15 min. Cooking: 10 min. Total: 25 min.
  • 1/4 cup lemon juice
  • 2 Tbsp unsalted butter
  • 1/4 cup vegetable broth
  • 1 red bell pepper, seeded and cut into thin strips
  • 1/4 lb mushrooms
  • 1 lb zucchini, cut into thin strips
  • 1-1/2 lbs jicama, peeled and cut into thin strips
  • 1 can (15 oz) garbanzo beans, drained
  • 1/8 tsp salt to taste (optional)
  • 4 oat bran pitas, cut in half crosswise
  • 1/4 lb alfalfa sprouts

Bring lemon juice to a boil in a heavy non-reactive saucepan over medium heat. Boil 2-3 minutes, or until juice is reduced to 1 Tbsp Remove from heat and let stand 1 minute. Stir in butter, 1 tablespoon at a time, until butter is incorporated. Return saucepan to heat briefly, if necessary to melt butter. Heat stock in a wok or heavy nonstick skillet over medium-high heat. Add bell pepper, mushrooms, zucchini, jicama, and beans and sauté 5-7 minutes, or until vegetables are tender. Remove from heat and drizzle with lemon butter. Season with salt and pepper to taste and toss. Serve stuffed into pita breads and topped with alfalfa sprouts.

Calories Fat Carbs Protein Fiber Sugar Cholesterol Sodium
460 Cal 9.4 g 83 g 16 g 21 g 7.9 g 15 mg 810 mg

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Nutrients

Calories 460 Cal  
Fat 9.4 g  
Carbs 83 g  
Protein 16 g  
Fiber 21 g  
Sugar 7.9 g  

Fats

Fat 9.4 g  
Fat, Sat. 4.2 g  
Fat, Mono. 2 g  
Fat, Poly. 1.8 g  
Cholesterol 15 mg  

Vitamins

Choline 99 mg 18%
Niacin 4.6 mg 29%
Panto. Acid 2.1 mg 43%
Riboflavin 0.45 mg 34%
Thiamin 0.4 mg 33%
Vitamin A 1500 IU 49%
Vitamin B6 1.1 mg 70%
Vitamin B12 0.012 mcg 0.5%
Vitamin C 110 mg 120%
Vitamin D 6 IU 3%
Vitamin E 2 mg 13%
Vitamin K 17 mcg 14%

Minerals

Calcium 97 mg 9.7%
Copper 0.71 mg 79%
Fluoride 0.2 mcg 5.1%
Iron 5.7 mg 71%
Magnesium 130 mg 31%
Manganese 2.2 mg 31%
Phosphorus 340 mg 48%
Potassium 1100 mg 22%
Selenium 36 mcg 66%
Sodium 810 mg 54%
Zinc 3.3 mg 30%

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