Stir Fry for Bone Health

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Written By Judy Doherty, MPS, PCII

We're going to wrap up our posts for osteoporosis awareness month with a few more recipes and tips for getting enough bone-healthy nutrients. Today we bring you a delicious stir-fry that provides 473% of the daily value for vitamin K, 22% of the daily value for magnesium, and 10% of the daily value for calcium.

Ingredients

  • 1 cup sliced green onion
  • 1 cup sliced carrots
  • 1 cup sliced green bell pepper
  • 2 cups chopped kale, pre-washed
  • 1 cup chopped broccoli
  • 1/4 cup peanuts
  • 2 cups cooked brown rice
  • 1/2 tsp garlic powder
  • 2 Tbsp light soy sauce
  • 1/4 tsp ground ginger

Recipe Preparation

  • Lightly spray a large, nonstick skillet with vegetable oil cooking spray. Heat over medium-high heat.
  • Add the vegetables in the order they appear above.
  • Cover pan and allow to saute for a few minutes before stirring, allowing veggies to turn golden brown at the edges.
  • Saute until vegetables are almost tender, then add peanuts and seasonings.
  • Serve over rice.

Serving and Nutrition Information

  • Serves 4.
  • Each 1-1/2 cup serving: 230 calo- ries, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 223 mg sodium, 38 g carbohydrate, 6 g fiber, 9 g protein.
  • Diabetic exchange: 2 starch, 1 veg, 1/2 meat.

Guess who's responsible for this delicious recipe? That's right, it's brought to you by our Nutrition Education Store. Check out our wide selection of cooking resources and educational materials! 

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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