On Your Way To Five A Day Stir Fry Food

THE EASIEST VEGETABLE STIR FRY

The Easiest Vegetable Stir Fry image

Provided by Alyssa Rivers

Time 15m

Number Of Ingredients 16

Ingredients

1 tablespoon olive oil
1 red bell pepper (sliced)
1 yellow bell pepper (sliced)
1 cup sugar snap peas
1 cup carrots (sliced)
1 cup mushrooms (sliced)
2 cups broccoli
1 cup baby corn
1/2 cup water chestnuts
¼ cup soy sauce
3 garlic cloves minced
3 Tablespoons brown sugar
1 teaspoon sesame oil
1/2 cup chicken broth
1 tablespoon cornstarch
chopped green onions and sesame seeds for garnish (optional)

Steps:

In a wok or large skillet add 1 Tablespoon olive oil over medium high heat. Add bell pepper, peas, carrots, mushrooms, broccoli, baby corn, and water chestnuts. Sauté 2-3 minutes until veggies are almost tender.
In a small whisk together soy sauce, garlic, brown sugar, sesame oil, chicken broth, and cornstarch.
Pour over veggies and cook until the sauce has thickened. Garnish with chopped green onions and sesame seeds if desired

Nutrition Facts : Calories 152 kcal, Carbohydrate 27 g, Protein 5 g, Fat 4 g, SaturatedFat 1 g, Sodium 643 mg, Fiber 4 g, Sugar 12 g, ServingSize 1 serving

ON YOUR WAY TO FIVE A DAY STIR-FRY

On Your Way to Five a Day Stir-Fry image

The title refers to the fact that this dish is packed full of healthy vegetables. It's low fat (especially if you use minced turkey instead of pork) and the quick cooking means the vegetables retain a lot of their nutrients. Vegetarians can omit the meat altogether and include other vegetables and/or tofu or Quorn and substitute tamari soy sauce and mushroom ketchup for the fish and oyster sauces - or buy branded vegetarian versions from health and specialist shops. NB: If doubling up quantities don't automatically double up the liquids. I once made a triple batch and used 9 Tbsp each of lime juice and fish sauce and 6 Tbsp of oyster sauce - it was too strong for some of the family so since then if I'm making large quantities I add half the stated amount again for each extra quantity and then taste to see if I have got it right. The basic principle is keep to the ratio of 3:3:2

Provided by RamblingRozie

Categories Asian

Time 25m

Yield 4-6 serving(s)

Number Of Ingredients 13

Ingredients

2 tablespoons oil, for stir-frying (I prefer groundnut oil for stir-frying but any vegetable oil will do, not olive oil though)
400 g minced turkey or 400 g ground pork
2 garlic cloves, minced
5 cm fresh ginger, finely shredded
1 red chili pepper, de-seeded and finely sliced (optional)
4 spring onions (green and white parts)
1 carrot, grated
5 mushrooms (shitake, chestnut or closed cup)
3 tablespoons lime juice (fresh is best but I have used "Jif" etc. and it was still good. You can substitute lemon juice for l)
3 tablespoons fish sauce
2 tablespoons oyster sauce
200 g savoy cabbage, shredded (discard the stalk and slice widthways into approximately half cm shreds)
175 g bean sprouts

Steps:

Place oil in a wok or large frying pan over a high heat. Add minced meat and stir fry until cooked (about five minutes.) It's important to keep the meat moving in the pan so that it cooks evenly and doesn't "clump" together or burn.
Turn the heat down to medium and add the garlic, ginger and chilli (if using). Stir-fry one minute.
Add carrot, mushrooms and spring onions. As you stir-fry, add the lime juice, fish sauce, and oyster sauce. Stir-fry about 1 minute.
Add the savoy cabbage and stir fry for one to two minutes (cabbage should be slightly wilted but still crunchy).
Add the bean sprouts and stir-fry briefly (to mix).
Taste and add a little soy sauce if you think it needs more salt - remember that fish sauce and oyster sauce are both heavily salted condiments!
Serve with egg or rice noodles.

Nutrition Facts : Calories 277.4, Fat 15.1, SaturatedFat 3.2, Cholesterol 68, Sodium 1402.1, Carbohydrate 11.9, Fiber 3.5, Sugar 5.2, Protein 24.8

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