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Vegetable Stir Fry

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Author Topic: Vegetable Stir Fry  (Read 195 times)
TEAM MUSLIM VILLA The Avid Reader | Mom of 3 cute rascals
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« on: December 25, 2006, 03:18:28 am »

Quick and easy, low in calories, no trans-fat

Stir frying is very quick and helps to retain the flavor of the vegetables.  This is a recipe which all must try.  Fluffy white rice is the perfect compliment to this dish.

Approximately 3 servings
Preparation time 20 minutes
Cooking time 15 minutes
Ready in 35 minutes


1 tsp cornstarch
2 tbsp water
1 tbsp soy sauce
3 tbsp vegetable oil
1 carrot, sliced fine
1 green pepper, chopped
2/3 cup fresh corn kernels
Crushed garlic and pinch of salt to season
4 green onions sliced
1 cup broccoli or cauliflower cut into bite size pieces


Dip broccoli or cauliflower in hot water for 3 to 5 minutes.  Remove and keep aside.

Whisk together cornstarch and water in a bowl.  Mix soy sauce and if necessary add 1 tsp vegetable oil.  Keep aside.

Heat vegetable oil in a skillet or thick based cooking container over medium heat.  Saute carrots, pepper and broccoli or cauliflower in oil for about 5 to 7 minutes.  Then stir in corn, green onions and garlic.

Pour soy sauce mixture.  Cook and stir for about another 5 mintues or till veggies are tender but crisp. 

Serve immediately.

Variation: If you wanna make chicken and veggie stir fry, use 1 lb boneless chicken breast or thigh, cut into cut into 1 inch pieces.  Heat 1 tbsp oil in skillet or wok.  Add chicken and fry till thoroughly cooked i.e. for 15 to 20 minutes minimal, longer if needed.  Remove from skillet and keep aside.   Then prepare stir fry veggies as given in the above recipe.  When done, mix cooked stir fry chicken with veggies.

By the way .. the pic below is of stir fry veggies only.

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TEAM MV Founder
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« Reply #1 on: December 25, 2006, 03:59:24 am »

Thanks rose, your brief stir fry series is brilliant.  I had been thinking about it since long.  There's so much talk of high fiber and trans-fat free foods, and what comes first in this list are green, orange and red veggies.  Television and books show the bright colored veggie dishes, all stir fries.  It seems easy, yet if you don't know the right steps can be difficult and you can end up messing it completely.  Your guidelines make it much clearer. 
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