Sustain Blue Island

11:52 am - Thu, Jan 5, 2012

January Vegetable of the Month-Tubers

Tubers are January’s Vegetable of the Month. What are Tubers…you ask?

Tubers are various types of modified plant structures that are enlarged to store nutrients. They are used by plants to survive the winter or dry months, and provide energy for regrowth.

Examples of tubers include: Potatoes, Yams, Jicama, Sunchoke, Taro Root, and Water Chestnut.

Shop Blue Island’s Healthy Hot Spot locations, La Unica and Hidalgo Meats, for all of your fresh veggies!

Read on for a delicious tuber based recipe…

Recipe Summary:

Preparation Time:  45 minutes

Number of Servings:  6

Cups of Fruits and Vegetables Per Person:  0.50

Ingredients:

1 cup brown rice

1 cup chicken broth

1/2 cup egg substitute

1/2 tsp mustard powder

2 cloves garlic

1 tsp shredded fresh ginger

1-1/2 cup carrot chopped into small pieces

1 cup frozen peas

1 8 oz can sliced water chestnuts, drained

2 Tbsp reduced sodium soy sauce

Directions:

1. Cook rice as directed but substitute 1 cup chicken broth for 1 cup water. 
2. Let rice cool to room temperature or cover and refrigerate until ready to use.
3. In a small bowl mix together egg substitute and mustard powder until blended.
4. Lightly coat a large skillet or wok with nonstick vegetable spray.
5. Heat skillet, begin stirring over medium heat and add egg mixture.
6. Cook the egg mixture without stirring until it begins to set; until the egg bits are small and crumbly. Remove and set aside.
7. Lightly coat the skillet with nonstick vegetable spray and heat. Add garlic and ginger.
8. Stir while cooking over medium-high heat until fragrant, about 1 minute.
9. Add the carrots and peas.
10. Cook and stir for about 3 minutes until vegetables are tender.
11. Stir in cooked rice, egg mixture, and water chestnuts.
12. Cook and stir until heated through, about 3 minutes.
13. Add soy sauce to rice mixture.
14. Cook and stir for 2 minutes.
15. Serve & enjoy!