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