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
SHRIMP STIR-FRY
An Easy Dinner Recipe from South Beach Diet's "Daily Dish" (Phase 1). Fresh ginger and garlic, plus a vibrant mixture of vegetables and tender shrimp, give this stir-fry big flavor and color. Make sure you have all the veggies prepared before you start to cook. Once you're ready, this dish cooks up in less than 10 minutes. If you can find cut, packaged stir-fry vegetables at the supermarket, your prep time will be over in a flash!
Provided by WendyMaq
Categories < 30 Mins
Time 30m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Whisk together 2 teaspoons of the oil, 1 1/2 teaspoons of the soy sauce, and garlic in a large bowl; add shrimp and toss to coat.
- Lightly coat a large skillet or wok with cooking spray and heat over high heat. Add shrimp and cook until pink, 2 minutes. Transfer to a plate.
- Heat remaining oil in the same skillet over high heat; add ginger and cook 30 seconds. Add mushrooms, scallions, bell pepper, snow peas, and red-pepper flakes. Cook until vegetables are crisp-tender, about 4 minutes. Stir in shrimp and remaining soy sauce and toss to combine. Serve hot.
Nutrition Facts : Calories 281.8, Fat 7.9, SaturatedFat 1, Cholesterol 259.2, Sodium 628.1, Carbohydrate 13, Fiber 3.4, Sugar 4.8, Protein 39.4
MIXED VEGETABLE STIR FRY
The secret of the spellbinding success of this dish is the choice of vegetables for color, flavor and texture. Bright orange carrots, dark green spears of asparagus, yellow crook-neck squash, pearly white onions, the cool green of celery and vibrant red tomatoes are tossed together in a sweet 'n sour sauce, laced with garlic.
Provided by Lizzie Rodriquez
Categories One Dish Meal
Time 50m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Peel and process garlic with vinegar in blender jar until finely chopped. Add soy sauce, catsup, bouillon cube and spice; blend smooth.
- Prepare all vegetables, cutting each vegetable in uniform-size pieces and keeping each separate. Trim, pare and cut carrots in half lengthwise. (If large carrots are used, cut in quarters or 1/4-inch thick diagonal slices.) Peel and cut onion in 8 wedges. Trim asparagus, peel stalks and cut into 3 1/2-inch lengths. Trim and cut squash in half lengthwise. (If only larger squash are available, use 2 and cut in quarters or thick slices.) Cut celery in 1/4-inch thick diagonal slices. Cut tomato into 8 wedges.
- Heat oil in wok or large skillet over high heat until oil ripples when pan is tilted from side to side. Add carrots and stir-fry 2 minutes, turning with broad spatula so carrots are coated with oil. Add onion wedges and fry 1 minute. Add asparagus, stir to coat with oil and add 1 tablespoon water. Cover at once with tight fitting lid and steam 3 minutes. Uncover, add squash, celery and remaining tablespoon water. Cover and steam 5 minutes or until vegetables are tender-crisp.
- Stir in tomato wedges and garlic sauce and cook, covered, 1 minute. Serve at once.
Nutrition Facts : Calories 94, Fat 5.5, SaturatedFat 0.9, Cholesterol 0.1, Sodium 517.8, Carbohydrate 10, Fiber 2.6, Sugar 4.8, Protein 3
VIBRANT VEGGIE STIR-FRY
From Alverton, Pennsylvania, Betty Claycomb whips up a simple side dish featuring broccoli, carrots and zucchini. 'Over the years, my husband and I have learned to cook with less fat and sugar so we can enjoy good health as we grow older,' she shares.
Provided by Allrecipes Member
Time 15m
Yield 4
Number Of Ingredients 6
Steps:
- In a nonstick skillet or wok, stir-fry broccoli and carrots in oil for 5 minutes. Add the zucchini, salt and pepper; stir-fry 4-5 minutes longer or until vegetables are crisp-tender.
Nutrition Facts : Calories 69.9 calories, Carbohydrate 10.1 g, Cholesterol 0 mg, Fat 2.8 g, Fiber 3.6 g, Protein 3.4 g, SaturatedFat 0.2 g, Sodium 295.1 mg, Sugar 3.5 g
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