THE EASIEST VEGETABLE STIR FRY
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
STIR-FRIED VEGETABLES
A great vegetable side dish with an incredible sauce. It goes perfectly with steamed brown or white rice.
Provided by Natasha Kay
Categories Side Dish Vegetables
Time 20m
Yield 6
Number Of Ingredients 10
Steps:
- Combine soy sauce and ginger in a small bowl. Mix flour, chicken broth, and water in another bowl.
- Heat oil in a large skillet or wok over high heat; cook and stir peppers, carrots, broccoli, and mushrooms until just tender, about 3 minutes.
- Toss vegetables with soy sauce mixture; cook and stir for 1 minute. Gradually stir flour mixture into vegetables; bring to a boil and cook until thickened, about 3 minutes.
Nutrition Facts : Calories 125.2 calories, Carbohydrate 13.2 g, Cholesterol 0.7 mg, Fat 7.4 g, Fiber 3.7 g, Protein 3.8 g, SaturatedFat 1.2 g, Sodium 238.1 mg, Sugar 5 g
VEGETABLE STIR-FRY
Break out the wok for an Asian-style Vegetable Stir-Fry recipe from Food Network, made with broccoli, bell peppers, squash, eggplant, bok choy and even tofu.
Provided by Food Network
Categories main-dish
Time 20m
Yield 6 servings
Number Of Ingredients 16
Steps:
- Start by preparing and cutting all the vegetables and measuring your ingredients so that they are ready to go. Once you begin stir-frying, it goes very quickly.
- In a wok or large skillet, heat canola oil over high heat until almost smoking. Add the peppers and onion while stirring constantly. While continuing to stir, add successively the squash, broccoli, eggplant, tofu, garlic, and teriyaki sauce. Cook, stirring, constantly for 2 minutes. Add the bok choy, sprouts, pepper, and salt and cook, stirring, until crisp-tender, about 2 minutes more.
- Stir in snow peas and sesame oil and remove from heat. Serve immediately.
Nutrition Facts : Calories 183 calorie, Fat 11 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 618 milligrams, Carbohydrate 15 grams, Fiber 4 grams, Protein 7 grams, Sugar 8 grams
VIBRANT BROCCOLI STIR-FRY
A bitter sour Indian delicacy eaten pan India. Commonly known as bitter melon, bottle gourd or bottle squash, karela is an acquired taste. Karela has blood sugar reducing properties, protects the body from carcinogens, and keeps the liver healthy.
Provided by freedomhealthyoil.in
Categories < 60 Mins
Time 35m
Yield 3 serving(s)
Number Of Ingredients 11
Steps:
- Prepare the Broccoli. Trim the florets of the broccoli, and cut into 1- to 1 1/2-inch pieces. Peel the broccoli stalks. Slice 1/4 inch thick diagonally. Set aside.
- Whisk together 1/2 cup water, soy sauce, cornstarch and sugar in a small bowl. Set aside.
- Heat a large wok over high heat.
- Add 2 tablespoons of the Freedom refined sunflower oil, and swirl to coat the wok.
- When the oil begins to smoke, add the broccoli florets and stems and cook, stirring constantly, until edges are browned 9may take about 2 minutes).
- Add 2 tablespoons of water to steam the broccoli, and cook, stirring constantly, until tender, 9about 2 minutes ).
- Push the broccoli to the edges of the pan, forming a well in the center. Add the remaining 1 teaspoon vegetable oil, the scallions, garlic, ginger and pepper flakes, and stir until aromatic for 30 to 45 seconds.
- Add the soy mixture, and stir until the sauce has thickened and the broccoli is coated for about 30 seconds.
- Remove from the heat, add the oil and stir to coat.
Nutrition Facts : Calories 99.6, Fat 1.2, SaturatedFat 0.1, Sodium 738.6, Carbohydrate 19, Fiber 5.6, Sugar 5.2, Protein 7.2
MIXED VEGETABLE STIR FRY
The secret of the spellbinding success of this dish is the choice of vegetables for color, flavor and texture. Bright orange carrots, dark green spears of asparagus, yellow crook-neck squash, pearly white onions, the cool green of celery and vibrant red tomatoes are tossed together in a sweet 'n sour sauce, laced with garlic.
Provided by Lizzie Rodriquez
Categories One Dish Meal
Time 50m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Peel and process garlic with vinegar in blender jar until finely chopped. Add soy sauce, catsup, bouillon cube and spice; blend smooth.
- Prepare all vegetables, cutting each vegetable in uniform-size pieces and keeping each separate. Trim, pare and cut carrots in half lengthwise. (If large carrots are used, cut in quarters or 1/4-inch thick diagonal slices.) Peel and cut onion in 8 wedges. Trim asparagus, peel stalks and cut into 3 1/2-inch lengths. Trim and cut squash in half lengthwise. (If only larger squash are available, use 2 and cut in quarters or thick slices.) Cut celery in 1/4-inch thick diagonal slices. Cut tomato into 8 wedges.
- Heat oil in wok or large skillet over high heat until oil ripples when pan is tilted from side to side. Add carrots and stir-fry 2 minutes, turning with broad spatula so carrots are coated with oil. Add onion wedges and fry 1 minute. Add asparagus, stir to coat with oil and add 1 tablespoon water. Cover at once with tight fitting lid and steam 3 minutes. Uncover, add squash, celery and remaining tablespoon water. Cover and steam 5 minutes or until vegetables are tender-crisp.
- Stir in tomato wedges and garlic sauce and cook, covered, 1 minute. Serve at once.
Nutrition Facts : Calories 94, Fat 5.5, SaturatedFat 0.9, Cholesterol 0.1, Sodium 517.8, Carbohydrate 10, Fiber 2.6, Sugar 4.8, Protein 3
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