STIR-FRIED BABY SQUASH, LONG BEANS, CORN AND CHILES WITH SOBA NOODLES
Long beans stir-fry more quickly than regular green beans because they have a thinner husk, but if you can't find long beans you can use regular ones, like Blue Lakes. I used purple long beans for this stir-fry but green ones will work as well. Make sure to drain and dry the vegetables on several thicknesses of paper towels after you wash them so that they sear properly.
Provided by Martha Rose Shulman
Categories dinner, easy, quick, main course
Time 15m
Yield Serves 4
Number Of Ingredients 18
Steps:
- First cook the soba noodles. Bring 3 or 4 quarts of water to a boil in a large pot. Add salt to taste. Add the noodles gradually, so that the water remains at a boil, and stir once with a long-handled spoon or pasta fork so that they don't stick together. Wait for the water to come back up to a rolling boil - it will bubble up, so don't fill the pot all the way - and add 1 cup of cold water. Allow the water to come back to a rolling boil, and add another cup of cold water. Allow the water to come to a boil one more time, and add a third cup of water. When the water comes to a boil again, the noodles should be cooked through. Drain and toss with the sesame oil in a bowl and set aside.
- Prepare the vegetables. The squash, corn and white parts of the scallions can be in one bowl, the beans should be in another.
- In a small bowl or measuring cup combine the soy sauce, rice wine or sherry, and stock or water. Combine the salt, pepper and sugar in another small bowl and the garlic, ginger, and chiles in another. Have all of the ingredients within arm's length of your pan.
- Heat a 14-inch flat-bottomed wok over high heat until a drop of water evaporates within a second or two when added to the pan. Add the oil by pouring it on the sides of the pan and swirling the pan, then add the garlic, ginger and chiles and stir-fry for no more than 10 seconds. Add the long beans and stir-fry for 1 minute. Add the squash, corn and the white part of the scallions and stir-fry for 2 minutes. Add the salt, pepper, and sugar, toss together and add the soy sauce mixture. Stir-fry for 1 minute, or until most of the liquid has cooked off. Remove from the heat and transfer to a platter or bowl. Add the noodles to the hot wok, toss until heated through, and divide among plates. Top with the vegetables and serve.
Nutrition Facts : @context http, Calories 331, UnsaturatedFat 4 grams, Carbohydrate 65 grams, Fat 5 grams, Fiber 5 grams, Protein 13 grams, SaturatedFat 1 gram, Sodium 746 milligrams, Sugar 4 grams
SPICY STIR-FRIED CHINESE LONG BEANS WITH PEANUTS
Categories Wok Bean Side Stir-Fry Vegetarian Peanut Hot Pepper Summer Vegan Boil Gourmet Pescatarian Dairy Free Tree Nut Free No Sugar Added Kosher
Yield Makes 4 servings
Number Of Ingredients 12
Steps:
- Cook untrimmed beans in a 6- to 8-quart pot of boiling salted water, uncovered, stirring occasionally, until just tender, 3 to 5 minutes. Transfer with tongs to a large bowl of ice and cold water to stop cooking, then drain in a colander and pat dry with paper towels. Trim beans and cut crosswise into 3/4-inch pieces.
- Meanwhile, pulse peanuts in a food processor until about half of peanuts are finely ground and remainder are in very large pieces (do not grind to a paste).
- Stir together soy sauce, chiles, and salt in a small bowl.
- Heat wok over high heat until a bead of water dropped onto cooking surface evaporates immediately. Add oil, swirling to coat wok, then add garlic and stir-fry until garlic begins to turn pale golden, about 5 seconds. Add peanuts, and stir-fry until all of mixture is golden, about 30 seconds. Add beans, and stir-fry until hot and well coated, about 2 minutes. Remove wok from heat, then stir in soy sauce mixture and shallot, stirring until shallot has wilted. Drizzle in lime juice and season with salt, then transfer to a bowl. Serve warm or at room temperature.
- *Available at Asian markets.
- **Available at kalustyans.com.
STIR FRIED GREEN BEANS
This is a Very Good Stir-Fry Green Beans Recipe for Diabetics, But, can be used by anyone.The recipe comes from Splenda.
Provided by Barb G.
Categories Vegetable
Time 20m
Yield 6 serving(s)
Number Of Ingredients 10
Steps:
- Stir-Fry Sauce: Combine the stir-fry sauce ingredients in a small bowl.
- Set aside.
- Stir- Fry: In a large skillet or wok.
- Heat the oil and stir-fry the green beans,until they are barely crisp-tender, about 2 minutes.
- Add water and continue stir-frying for another 2 minutes, until the beans are crisp-tender and the water has evaporated.
- Add the sauce and continue stir-frying for 5 or 6 more minutes.
- Until the beans are tender,BUT, not over cooked.
- Serve immediately.
Nutrition Facts : Calories 105.3, Fat 4.7, SaturatedFat 0.8, Sodium 344.7, Carbohydrate 10.4, Fiber 4.1, Sugar 2, Protein 3
SOBA WITH TOASTED SESAME SEED SAUCE
Soba noodles are available in Japanese food stores, whole food stores, and some supermarkets. You can add any vegetables to this dish that you enjoy or have on hand.
Provided by jessica
Categories World Cuisine Recipes Asian Japanese
Yield 4
Number Of Ingredients 9
Steps:
- Preheat the oven to 375 degrees F (190 degrees C).
- Pour the sesame seeds onto a rimmed baking sheet. Toast the seeds in the oven for 10 to 12 minutes, until they are a rich brown around the edges.
- Meanwhile, bring a large pot of salted water to a boil. Add the noodles and cook them for 5 to 6 minutes, or until they are just tender. Drain them, rinse them well with cold water, and drain them again.
- In a large mixing bowl, mix together the vinegar, sugar, soy sauce, garlic, sesame oil and green onions. Add the noodles, and the toasted sesame seeds. Toss well, then stir in the broccoli. Let the dish sit for 30 minutes at room temperature before serving.
Nutrition Facts : Calories 354.7 calories, Carbohydrate 57.3 g, Fat 10.9 g, Fiber 4.5 g, Protein 14.2 g, SaturatedFat 1.5 g, Sodium 1037 mg, Sugar 6.1 g
ZUCCHINI/YELLOW SQUASH STIR FRY
A lovely veggie side dish. Wonderful summer squash blends nicely with onion in this quickie stir-fry.
Provided by Recipewrestler
Categories Vegetable
Time 17m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Rinse zucchini and squash.
- Cut into thin slices, discarding stems and bottoms.
- Slice onion into thin rings.
- Spray a wok or large, covered frying pan with cooking spray.
- Melt butter in pan over medium-high heat.
- Add zucchini, squash and onion.
- Stir-fry for several minutes, until tender-crisp.
- Season with salt and pepper, to taste.
- Add 3 T water and cover.
- Reduce heat and simmer for 6-8 minutes or until mixture meets your criteria for doneness (We like ours slightly soft, others may prefer either crisp or very soft).
SAVORY VEGETABLE STIR-FRY
Yellow squash, zucchini, carrots and red onion combine to make this sassy stir-fried side dish that's ready in just 20 minutes!
Provided by Campbell's Kitchen
Categories Trusted Brands: Recipes and Tips Swanson®
Time 20m
Yield 6
Number Of Ingredients 6
Steps:
- Heat the oil in a 12-inch skillet over medium-high heat. Add the yellow squash, zucchini, carrots and onion and stir-fry until the vegetables are tender-crisp.
- Stir the concentrated broth in the skillet and cook until the mixture is hot.
Nutrition Facts : Calories 70.4 calories, Carbohydrate 11.4 g, Fat 2.6 g, Fiber 3.3 g, Protein 2 g, SaturatedFat 0.4 g, Sodium 290.9 mg, Sugar 3.7 g
STIR-FRIED PORK WITH GREEN BEANS & BABY CORN
This is a very tasty dish that I adapted from a cookbook called Thai Cooking & More. It's a family favourite and easy to do after a long day at work. We serve it over rice. When using sherry, I always use the real thing from the liquor store - never the stuff you can get at the local market. Keeps forever and is used in a lot of the asian recipes.
Provided by Debi9400
Categories One Dish Meal
Time 1h
Yield 4-6 serving(s)
Number Of Ingredients 16
Steps:
- Slice pork across grain into thin slices into 3/4 inch strips.
- Combine 2 tsp cornstarch, soy sauce, dry sherry, and sesame oil. Mi wella nd pour into a large ziplock bag. Add pork and toss to coat. Seat aside to marinate for 30 minutes. Combine remaining 1 Tbsp cornstarch and 1/3 cup water in small cup; set aside.
- Heat 1 Tbsp peanut oil in wok or large skillet over high heat. Add beans; stir-fry about 4 minutes. Add remaining 2 Tbsp water; reduce heat to medium-low. Cover and simmer 10 to 12 minutes or until crisp-tender. Remove beans from wok and set aside.
- Heat remaining 1 Tbsp peanut oil in wok over high heat. Add garlic and ginger and pork along with marinade. Stir fry about 3 minutes or until meat is no longer pink in the center. Add black bean sauce and hot chili paste; stir fry 2 minutes.
- Return beans to wok. Stir cornstarch mixture; add to wok. Bring to a boil; cook until sauce thickens. Stir in baby corn; heat through.
Nutrition Facts : Calories 401.2, Fat 15.5, SaturatedFat 3.7, Cholesterol 74.8, Sodium 363.9, Carbohydrate 37.7, Fiber 6.8, Sugar 5, Protein 29.3
SPICY STIR FRIED CHINESE LONG BEANS
Provided by Seonkyoung Longest
Time 8m
Yield 6
Number Of Ingredients 9
Steps:
- In a small mixing bowl, combine all the ingredients for the sauce. Set aside.
- Heat a wok over high heat, add oil and bacon. Cook the bacon until the edges are crispy and enough oil's released.
- Add chopped garlic and shallot. Stir fry for 30 seconds to 1 minute or until you can smell the fragrance.
- Before the garlic and shallots get burn, pour the sauce mixture. Stir fry all together for 30 seconds to 1 minute. Be careful not to burn the sauce.
- Add long beans and chicken stock. Now, cover with a lid and let them steam for 5 to 6 minutes. Stir occasionally. If don't have a lid for your wok, add additional 1/4 cup water. Stir fry for 5 to 6 minutes or until all the moisture's evaporated.
- Serve on a serving plate and enjoy! I recommend to serve with my Zesty Prime Ribs and Honey Butter Smashed Potato!
CHINESE STIR-FRIED LONG BEANS
Provided by Ken Hom
Categories one pot, side dish
Time 30m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Soak the cloud-ear fungus in warm water for at least 15 minutes. Rinse them several times in cold running water to remove any sand. Drain thoroughly and set aside.
- If you are using the Chinese long beans, trim the ends and cut them into 3-inch segments. If you are using green beans, trim the ends and cut them in half.
- Peel off the tough outer skin of the silk squash and cut the vegetable at a slight diagonal into 2-inch pieces.
- Heat a wok or large saute pan until it is hot and add the oil. Put in the shallots, garlic, ginger, cloud ears and long beans. Stir-fry for 1 minute, then add the silk squash, oyster sauce, rice wine, soy sauce, salt, sugar and chicken stock. Cook over high heat, uncovered, until the vegetables are tender, about 5 minutes. Serve at once.
Nutrition Facts : @context http, Calories 187, UnsaturatedFat 6 grams, Carbohydrate 27 grams, Fat 7 grams, Fiber 9 grams, Protein 5 grams, SaturatedFat 1 gram, Sodium 579 milligrams, Sugar 4 grams
SQUASH, BEAN AND CORN STEW
Make and share this Squash, Bean and Corn Stew recipe from Food.com.
Provided by lecole54
Categories Chilean
Time 1h
Yield 6 serving(s)
Number Of Ingredients 14
Steps:
- In a Dutch oven, heat the oil over moderately low heat. Add the onions and cook, stirring occasionally, until translucent, about 5 minutes. Add the garlic, paprika, cayenne and oregano and cook, stirring, until fragrant, about 1 minute.
- Stir in the pimientos, tomatoes, squash, water and salt and bring to a simmer. Cook the stew, covered, stirring occasionally, until the squash is almost tender, about 15 minutes. Uncover and simmer vigorously until almost no liquid remains in the pan, about 5 minutes. Add the beans and corn and cook until the corn is just tender, about 5 minutes. Stir in the basil.
Nutrition Facts : Calories 358.3, Fat 10.7, SaturatedFat 1.6, Sodium 1100.2, Carbohydrate 63.2, Fiber 12.2, Sugar 8.4, Protein 10.5
LONG BEANS STIR-FRIED WITH SILK SQUASH AND CLOUD EAR MUSHROOMS
A brilliant combination of authentically Cantonese tastes and textures. The beans are crisp and sweet, the squash is spongy and earthy and the mushrooms are light, yet elastic with a subtle flavor. Quickly stir-fried together they make a unique dish to serve as a main curse or alongside a meat dish. Serves 2 as a main dish or 4 as part of a multi-dish Chinese style dinner. Chinese long beans are just thinner and longer than regular green beans, so regular green beans are a perfectly acceptable substitute. Silk squash is also known as luffa, dishwater gourd, and Chinese okra. It's dark green and looks like a thin zucchini and has a sweet, but very mild taste, similar to cucumber. It's a bit hard to come by, but zucchini and cucumber are both okay substitutes. Cloud ears are also known as black fungus, tree ears, and jelly mushroom. It has a very, very mild flavor and is used in most dishes for its texture. They're easiest to find sold dried and packaged (looks like dried, black, wrinkled paper), and must be soaked in warm water before use. When soaked in water for about 10 minutes, it swells and resembles wavy seaweed or jelly.
Provided by littleturtle
Categories Chicken
Time 26m
Yield 2 serving(s)
Number Of Ingredients 12
Steps:
- Soak the cloud ears in warm water for at least 15 minutes, then rinse several times in cold, running water to remove any sand.
- Drain thoroughly and set aside.
- If you're using Chinese long beans, trim the ends and cut them into 3-inch long pieces or if you're using green beans, trim the ends and cut them in half.
- If you're using silk squash, peel off the tough outer skin or if you're using zucchini, chop off the ends. Either way, cut the vegetable at a slight diaganal into 2-inch pieces.
- Heat a wok or large skillet until it's very hot, then add the oil.
- Add the shallots, garlic, ginger, mushrooms, and beans, and stir-fry for 1 minute.
- Add all remaining ingredients and cook uncovered until the vegetables are tender (5 minutes).
- Serve immediately.
Nutrition Facts : Calories 294.6, Fat 15.2, SaturatedFat 2.7, Cholesterol 1.8, Sodium 3939.7, Carbohydrate 28.4, Fiber 3, Sugar 5.4, Protein 10.5
SPAGHETTI SQUASH & PORK STIR-FRY
Here's an unusual but delicious way to use the delicate strands of spaghetti squash--in an Asian-inspired pork stir-fry. The flavors of toasted sesame oil, fresh ginger, garlic and a hit of spicy red chile sauce cling to the beautiful strands. Serve with jasmine rice.
Provided by EatingWell Test Kitchen
Categories Healthy Spaghetti Squash Recipes
Time 1h30m
Number Of Ingredients 10
Steps:
- Preheat oven to 350 degrees F.
- Cut squash in half. Scoop out and discard seeds. Place each half, cut-side down, on a baking sheet. Bake until the squash is tender, about 1 hour. Let cool for 10 minutes then shred the flesh with a fork into a bowl. Discard the shell.
- Slice pork into thin rounds; cut each round into matchsticks.
- Heat a large wok over medium-high heat. Swirl in oil, then add scallions, garlic, ginger and salt; cook, stirring, until fragrant, 30 seconds. Add the pork; cook, stirring constantly, until just cooked through, 2 to 3 minutes. Add the squash threads and cook, stirring, for 1 minute. Add soy sauce, rice vinegar and chile sauce (or chile oil); cook, stirring constantly, until aromatic, about 30 seconds.
Nutrition Facts : Calories 223.6 calories, Carbohydrate 18.6 g, Cholesterol 73.7 mg, Fat 5.5 g, Fiber 4 g, Protein 26.2 g, SaturatedFat 1.3 g, Sodium 679.3 mg, Sugar 6.8 g
SUMMER SQUASH STIR-FRY
"With an abundance of squash, green peppers, tomatoes and onion from our garden, this fresh-tasting recipe is both easy and economical to prepare," writes Doris Stein from Ojai, California. For a more substantial side dish, add cubed cooked ham and sprinkle with cheese.
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 2 servings.
Number Of Ingredients 8
Steps:
- In a skillet, saute the zucchini, green pepper and onion in butter until crisp-tender. Stir in the tomato and ham if desired; heat through. Sprinkle with salt and pepper. remove from the heat. Top with cheese if desired; cover and let stand until cheese is melted.
Nutrition Facts : Calories 97 calories, Fat 6g fat (4g saturated fat), Cholesterol 15mg cholesterol, Sodium 68mg sodium, Carbohydrate 11g carbohydrate (6g sugars, Fiber 3g fiber), Protein 2g protein.
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