Vegetable Stir Fry

Course : Vegetables
Serves: 4
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Ingredients:

1/2 teaspoon ginger root -- finely chopped
2 cloves garlic finely chopped
1/2 teaspoon crushed red pepper
1 medium onion -- sliced
20 medium snow peas
2 medium carrots -- sliced on diagonal
1 medium green bell pepper -- cored and sliced
2 small zucchini (one green, one yellow) sliced on diagonal -- thicker than the carrots
1 cup bean sprouts
6 medium mushroom -- quartered
1 teaspoon ground pepper to taste
 

Preparation / Directions:

Heat wok over med-high heat, toss in first seven ingredients, (thru bell pepper) along with a tablespoon or two of water. Stir fry constantly til onion is becoming limp, then add zuchinni and bean sprouts. As zuchinni is softening, add mushrooms, stirring continually (takes 6-10 minutes - depending on how crisp you want the vegetables) The trick is to add the quicker-cooking vegetables last, so they don't overcook. Serve over rice, with soy sauce to taste. A variation is to use the wok as a steamer: Heat wok as above, and toss together all ingredients, along with about 1/2 cup of equal parts soy sauce and water. Quickly stir for a minute or so, then push vegetables up onto side of wok, and cover. When steam escapes from under cover, vegetables are done... remove from heat, toss together into a large bowl; serve over rice. Some of our favorite variations are: Peas and Carrots Stir Fry -- use only snow peas and sliced carrots. Mushroom and Onion Stir Fry -- use only onion slices and quartered mushrooms. Occasionally, we'll add yakisoba noodles, and forego the rice. A few notes about wok cooking: I use a hammered steel wok, which might make the second method possible: the ingred. will stay up on the sides, away from the very hot bottom, where the liquid is boiling. With a machine-made, or electric wok, this may not be possible. I use only water and a brush to clean the wok, never soap, as this will cause sticking. When clean, I place the wok over heat source to dry, and wipe the inside with about 1 tsp of olive oil, using a paper towel. Let cool, and put away... the oil will prevent rusting, and is all the oil required for your next cook

 

Nutritional Information:

733 Calories (kcal); 4g Total Fat; (4% calories from fat); 45g Protein; 140g Carbohydrate; 0mg Cholesterol; 118mg Sodium


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