Spicy Garlic Vegetable Stir-Fry

Has your passion for vegetables faded lately? This lively, spicy garlic vegetable stir-fry will make the sparks fly again! Fresh, crisp broccoli, bright red pepper and tender baby corn are flash-fried with tantalizing Asian seasonings for a speedy side dish.

Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada

Ingredients

1 1⁄2 cups reduced-salt chicken stock
2 tablespoons reduced-salt soy sauce, or to taste
2 tablespoons cornstarch
1⁄2 teaspoon chili paste or chili powder (optional)
2 garlic cloves
1 1⁄2 teaspoons peanut or vegetable oil
4 tablespoons peeled, finely chopped fresh ginger
2 cups broccoli florets
1 can (398 ml) baby corn, drained
1 large red pepper, cut into thin strips
1 can (199 ml) sliced water chestnuts, drained
1 tablespoon sesame seeds, toasted, to garnish

Directions

  1. Combine 1⁄4 cup stock, soy sauce, cornstarch and chili paste, if using, in a small bowl until smooth. Set aside. Crush the garlic cloves by smashing with the side of a knife; peel.
  2. Coat a large nonstick wok or deep frying pan with nonstick cooking spray. Add the oil and set the wok over high heat until hot but not smoking. Stir-fry the ginger and garlic until fragrant, about 1 minute. Remove with a slotted spoon and set aside.
  3. Add the broccoli to the wok and stir-fry just until it begins to soften, about 4 minutes. Transfer to a bowl. Add the corn, red pepper and water chestnuts and stir-fry just until they begin to soften, about 3 minutes. Return the broccoli to the wok and add the remaining stock.
  4. Cover and cook until the vegetables are crisp-tender, about 3 minutes. Whisk the cornstarch mixture again and add to the wok with the ginger and garlic. Stir-fry until the sauce thickens and boils, about 1 minute. Sprinkle the spicy garlic vegetable stir-fry with sesame seeds and serve.

preparation time 15 mins
cooking time 10 mins
serves 4

Nutritions

PER SERVING

165 calories
8 g protein
5 g total fat
1 g saturated fat
0 mg cholesterol
23 g total carbohydrate
7 g sugars
6 g fibre
774 mg sodium

Stir-frying is a fast, easy and healthy way to cook, but it pays to be prepared. Cut up and measure all ingredients before you heat the wok. Make sure all vegetables are cut into similar-size pieces so they cook evenly. Stir-fry vegetables with similar cooking times together. Most of all, don’t crowd the pan: If you add too many vegetables, they will steam rather than fry, and they’ll end up soggy.

Cuisine

Vegetables
Vegetarian

Spicy Garlic Vegetable Stir-Fry
Print Recipe
Spicy Garlic Vegetable Stir-Fry
Print Recipe

Related content:

  • Tofu noodlesTofu noodles Popular in Northern Japan, soba noodles are made from buckwheat flour, which gives them a slightly nutty flavour. In this quick and simple dish, the thin brown noodles are delicious […] Posted in
  • Keema Curry with Cucumber RaitaKeema Curry with Cucumber Raita This mellow curry of ground beef has just a hint of chili, so it's ideal for children who like to be a little adventurous with their food. Serve the keema curry with cucumber raita, […] Posted in
  • Orange-Maple Sweet PotatoesOrange-Maple Sweet Potatoes Try this method of cooking sweet potatoes and you'll discover how subtly delicious they are. Here, they are glossed with an orange-maple glaze. Beta carotene and fibre are the sweet […] Posted in
  • Salmon Cakes with Creamy Tomato-Garlic SauceSalmon Cakes with Creamy Tomato-Garlic Sauce Give those fatty beef burgers a miss and try these heart-healthy, thick, juicy salmon 'burgers' instead. And while you're at it, leave the ketchup in the fridge and slather the salmon […] Posted in
  • Asian Chicken SaladAsian Chicken Salad This chicken salad has an Asian twist. Fried chicken is tossed with oranges, green onions, snow peas and lychees and is then crowned with a drizzle of creamy peanut dressing. What a treat […] Posted in

Secrets to Staying Healthy & Happy

Warm-Shiitake-Walnut-Salad-_18

Warm Shiitake Walnut Salad with Quinoa

Garlic, olive oil, shiitake mushrooms and walnuts’what could be a more perfect blend for a side dish? Add to that the combination of two superfoods in one salad ‘ quinoa and walnuts ‘ and the side dish becomes a star on its own.

iStock_000005015628XSmall_18

Natural home remedies: Blisters

The eternal dilemma: Should I drain this thing or leave it alone? Follow these natural home remedies to relieve the pain and itching and speed healing of those annoying blisters