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Vegetable stir-fry with garlic sauce

This is a mouth–watering and healthy Asian vegetable side dish that will be the perfect accompaniment to your main meal.

Vegetable stir-fry with garlic sauce

Ingredients

  • 1½ cups (375 ml) salt–reduced chicken stock
  • 2 tablespoons salt–reduced soy sauce
  • 2 tablespoons cornflour (cornstarch)
  • ½ teaspoon chilli powder
  • 1½ teaspoons peanut or vegetable oil
  • 2 cloves garlic, crushed
  • 3 tablespoons grated fresh ginger
  • 2 cups (120 g) small broccoli florets
  • 2 cups (360 g) fresh or canned baby corn
  • 1 large red capsicum (bell pepper), halved, seeded and thinly sliced
  • 1¼ cups (215 g) sliced water chestnuts
  • 1 tablespoon sesame seeds, toasted, to garnish

Preparation

  1. Combine ¼ cup (60 ml) of the stock in a bowl with the soy sauce, cornflour and chilli powder.
  2. Stir until smooth, then set aside.
  3. Heat the peanut oil in a wok or large non–stick frying pan over high heat.
  4. Add the ginger and garlic and stir–fry for about 1 minute, or until fragrant.
  5. Remove to a plate.
  6. Add the broccoli to the wok and stir–fry for 4 minutes, or until it begins to soften.
  7. Remove to a plate.
  8. Add the corn, capsicum and water chestnuts and stir–fry for 3 minutes, or until they begin to soften.
  9. Return the broccoli to the wok and pour in the remaining stock.
  10. Cover and cook for 3 minutes, or until the vegetables are tender.
  11. Add the cornflour mixture, return the ginger and garlic to the wok and stir–fry for about 1 minute, or until the sauce thickens.
  12. Sprinkle the sesame seeds over the vegetables, divide among serving bowls and serve immediately.

Serves 4
Preparation: 15 minutes
Cooking: 12 minutes



Source:

Low Fat No Fat Asian Cooking

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