Asian Vegetable Stir-Fry Recipe | Ingredients | Health Benefits

By | June 22, 2010
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Asian Vegetable Stir-Fry Recipe

No. of Servings: 4
Preparation time: 10 minutes
Cooking time: 6 minutes

Vegetable Stir-Fry Ingredients:
Hoisin sauce – 2 tablespoons
Sodium reduced soy sauce – 1 tablespoon
Cornstarch – ½ teaspoon
Jalapeno peppers, minced – 1
Asparagus – 1 pound
Sugar snap peas, trimmed – 3 cups
Red bell peppers, cut into strips – 1 ½ cups
Green onions, chopped – 1 cup
Sesame oil, dark – 2 teaspoons
Fresh ginger, peeled, minced – 2 teaspoons
Salt – ¼ teaspoon
Garlic, minced – 3 cloves
Fresh cilantro, chopped – ¼ cups

Method:

  • In a small mixing bowl, as the hoisin sauce, sodium reduced soy sauce and cornstarch. Mix and set aside.
  • Chop off the hard tips of the asparagus and discard. Cut the asparagus into pieces of 3 inches each. Place in a medium bowl and set aside.
  • Cut the red bell peppers into thin strips and add to the bowl, along with the sugar snap peas and onions. Set aside.
  • Take a large non-stick pan and the sesame oil. Heat the oil over medium heat. Add the minced garlic and ginger and sauté for half a minute.
  • Next add the vegetables and stir fry for about three minutes.
  • Then add the sauce mixture and stir fry for a couple of minutes until the consistency becomes thick and the vegetables are tender and crisp.
  • Remove the pan from the heat. Add the chopped cilantro and stir.
  • Serve hot over a bed of steamed rice.

Vegetable (Stir-Fry) Nutritional Information: (Amounts per serving)

  • Calories – 132
  • Dietary Fiber – 7.5g
  • Saturated Fat – 0.5g
  • FAT(total) – 2.5g
  • Carbohydrates – 21.5g
  • Protein – 5.5g
  • Cholesterol – 0mg
  • Sodium – 432mg

Vegetable Health Benefits:

  • Asian vegetable stir fry is a traditional Asian recipe which is both healthy and flavorful. A vegetarian diet is becoming increasingly popular as people are realizing the nutritional advantages of a vegetarian lifestyle. This recipe fits perfectly into a vegetarian diet.
  • This is a light vegetarian dish which can be made more wholesome by adding tofu. This dish can be made non-vegetarian by adding chicken pieces.
  • The use of salt may be omitted to further reduce the sodium content.
  • You can also experiment with many different fresh vegetables. This dish also tastes good with mushrooms, baby corn and broccoli.
  • Boost the protein content of the recipe by handing some chopped macadamia nuts to the vegetables.