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
STIR-FRIES WITH FRESH VEGETABLES
Over 50 percent of this colorful chicken stir-fry is composed of vegetables. Use chicken tenders or chicken breast.
Provided by Martha Rose Shulman
Categories dinner, weekday, main course
Time 15m
Yield Serves three to four
Number Of Ingredients 15
Steps:
- Bring a medium pot of lightly salted water to a boil. Add the broccoli florets and blanch, stirring the broccoli, for one minute until the water is coming back to a boil. Drain and shake out excess water. Lay the broccoli florets on a kitchen towel to drain further.
- In a large bowl, combine the chicken, 1 tablespoon of the ginger, 1 tablespoon of the rice wine or sherry, the soy sauce, 1 teaspoon of the cornstarch, sugar and red pepper flakes. Stir together well, and place within arm's reach of your pan (refrigerate if not cooking right away).
- Combine the broth, vinegar, remaining cornstarch and rice wine or sherry in a small bowl, and place within arm's reach of your pan. Have the remaining ingredients measured out and near the pan.
- Heat a 14-inch flat-bottomed wok or a 12-inch skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Add the oil to the sides of the pan and tilt the pan to distribute. Carefully lay the chicken pieces in one layer in the wok or pan. Let the chicken sear undisturbed for one minute, then add the shallot, garlic and remaining ginger. Stir-fry with the chicken for one minute until the chicken is lightly colored but not quite cooked through. Add the red pepper and broccoli to the wok, and stir-fry one minute. Stir the broth mixture and add to the wok. Season with salt to taste. Stir-fry one to two minutes until the chicken is cooked through and the broccoli and peppers are crisp-tender. Serve with brown rice, white rice or noodles.
Nutrition Facts : @context http, Calories 270, UnsaturatedFat 12 grams, Carbohydrate 10 grams, Fat 15 grams, Fiber 1 gram, Protein 21 grams, SaturatedFat 3 grams, Sodium 530 milligrams, Sugar 3 grams, TransFat 0 grams
GINGER VEGGIE STIR-FRY
I just whipped this up one day when I felt like a stir-fry but did not have all the ingredients called for in some of the stir-fry recipes on this site. I used certain veggies I had on hand, but any seasonal veggies may be used. It has a mild ginger flavor that can be enhanced according to taste, and is filling yet light on the tummy! Tofu may be added. Serve over a bed of steamed jasmine rice.
Provided by veggigoddess
Categories World Cuisine Recipes Asian
Time 40m
Yield 6
Number Of Ingredients 12
Steps:
- In a large bowl, blend cornstarch, garlic, 1 teaspoon ginger, and 2 tablespoons vegetable oil until cornstarch is dissolved. Mix in broccoli, snow peas, carrots, and green beans, tossing to lightly coat.
- Heat remaining 2 tablespoons oil in a large skillet or wok over medium heat. Cook vegetables in oil for 2 minutes, stirring constantly to prevent burning. Stir in soy sauce and water. Mix in onion, salt, and remaining 1 teaspoon ginger. Cook until vegetables are tender but still crisp.
Nutrition Facts : Calories 118.6 calories, Carbohydrate 8 g, Fat 9.3 g, Fiber 2.2 g, Protein 2.2 g, SaturatedFat 1.5 g, Sodium 903.3 mg, Sugar 2.5 g
VEGGIE STIR-FRY
Valerie Belley of St. Louis, Missouri stir-fries a medley of six vegetables to create this colorful side dish for two that she serves on a bed of rice. "It's hard to believe to beat this elegant dish.
Provided by Taste of Home
Categories Side Dishes
Time 15m
Yield 2 servings.
Number Of Ingredients 12
Steps:
- In a small bowl, whisk the cornstarch, water and soy sauce until smooth; set aside. In a large skillet or wok, stir-fry the broccoli, carrot and onion in oil for 5 minutes. Add the cabbage, zucchini, mushrooms and garlic. Stir-fry until vegetables are tender. Stir soy sauce mixture; add to skillet. Cook and stir until thickened. Serve with rice if desired.
Nutrition Facts : Calories 150 calories, Fat 7g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 939mg sodium, Carbohydrate 17g carbohydrate (7g sugars, Fiber 5g fiber), Protein 6g protein. Diabetic Exchanges
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
STIR FRY VEGETABLES
The colors in this dish are beautiful! Created for RSC 18, making a fabulous combination of vegetables that could be changed according to what you have on hand.
Provided by breezermom
Categories < 30 Mins
Time 26m
Yield 4-6 serving(s)
Number Of Ingredients 14
Steps:
- In a bowl, combine the molasses, broth, soy sauce, cornstarch, gingerroot, garlic, and red pepper flakes. Set aside.
- Heat the oil in a wok or heavy skillet. Add the vegetables and stir fry for 2 minutes until crisp tender. (A skillet may take a bit longer).
- Mix in the molasses mixture. Cook this until the sauce begins to thicken and the vegetables are coated.
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