• nonstick cooking spray
• 1 tsp. olive oil
• 1/2 cup onions, chopped
• 1 clove garlic, crushed
• 1 cup mushrooms, cut into bite-size pieces
• 1/4 cup green bell pepper, cut into bite-size pieces
• 1/2 cup celery, cut into bite-size pieces
• 1 cup zucchini, cut into bite-size pieces
• 1 cup broccoli florets
• 1/2 cup carrots, peeled and cut into bite-size pieces
• 1/2 cup sliced water chestnuts (optional)
• 1 cup chicken stock or water
• 1 cup spinach leaves, chopped
• 2 Tbs. cilantro or parsley, chopped
• 1 Tbs. lite soy sauce (optional)
• 1/4 tsp. lemon pepper, or to taste
• 1/4 tsp. salt (optional)
• stir-fry beef or chicken strips

Coat a wok or heavy nonstick skillet with nonstick cooking spray and heat over high heat. Add oil and cook onions and garlic about 2 minutes, stirring constantly, or until browned. Add mushrooms, green pepper and celery and cook another minute, stirring. Stir in next 4 ingredients and 2 Tbs. stock. Cook 3-4 minutes, stirring frequently until vegetables are just tender. Stir in remaining ingredients. Serve over rice if desired. Note: chicken, beef or shrimp can be added to the pan with remaining vegetables.

Per serving: calories 68, fat 2.1g, 24% calories from fat, cholesterol 0mg, protein 4.2g, carbohydrates 10.6g, fiber 4.2g, sugar 4.5g, sodium 258mg, diet points 1.2.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.5, Fruit: 0.0, Bread: 0.2, Lean meat: 0.2, Fat: 0.2, Sugar: 0.0, Very lean meat protein: 0.0

  view detailed nutritional information

The recommended wines are: Fumé Blanc or Beaujolais.