On Your Way To Five A Day Stir Fry Recipes
FIVE-VEGGIE STIR-FRY
An assortment of vegetables sprouts up in this marvelous medley from Rachel Thompson of Midlothian, Virginia. Orange juice lends a hint of the mildly seasoned sauce.
Provided by Taste of Home
Categories Lunch Side Dishes
Time 20m
Yield 4 servings.
Number Of Ingredients 13
Steps:
- In a small bowl, combine the cornstarch, sugar and ginger. Stir in orange juice, soy sauce and garlic until blended; set aside. , In a nonstick skillet or wok, stir-fry the carrots, broccoli and cauliflower in 3 teaspoons of oil for 4-5 minutes. Add mushrooms, peas and remaining oil; stir-fry for 3 minutes. Stir orange juice mixture and add to the pan. Bring to a boil; cook and stir until thickened. Serve over rice.
Nutrition Facts : Calories 382 calories, Fat 5g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 648mg sodium, Carbohydrate 74g carbohydrate (0 sugars, Fiber 3g fiber), Protein 9g protein.
ON YOUR WAY TO FIVE A DAY STIR-FRY
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
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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