Healthy living
Healthy eating
Stir-Fried Mixed Vegetables
Firm stir-fried vegetables retain their nutritional value better than boiled vegetables. They complement all Thai meat and fish dishes and can even be a meal in themselves. Vegetarians should omit the oyster sauce and increase the amount of light soy sauce to 2 tablespoons
Serves
Four
Ingredients
10 thin asparagus spears
10 baby sweetcorn
125g (4oz) green beans
125g (4oz) red and yellow peppers
125g (4oz) small courgettes
125g (4oz) mangetout, trimmed
1 small carrot or 4-5 baby carrots
1 tablespoon sesame seeds
125g (4oz) small broccoli florets
125g (4oz) bean sprouts
2.5cm (1 inch) fresh root ginger, peeled and finely sliced
1½ tablespoons sunflower oil
2-3 garlic cloves, finely chopped
4 tablespoons Vegetable Stock or water
1 tablespoon light soy sauce
2 tablespoons oyster sauce
Coriander leaves, to garnish
1. Prepare the vegetables. Cut off the tips of the asparagus and cut each stalk into 5cm (2 inch) lengths. Cut the sweetcorn and green beans in half lengthways at an angle. Halve and deseed the peppers and cut the flesh into bite-sized pieces. Slice the courgettes thinly. Leave the mangetout whole, although if they are rather large cut them in half and trim. Peel and cut the carrot into matchsticks or scrape them if you are using the whole baby carrots.
2. Dry-fry the sesame seeds in a small pan for 1-2 minutes or until they are lightly brown and set aside.
3. Blanch the asparagus stalks, baby sweetcorn, broccoli florets, green beans, courgettes, mangetout and carrot in boiling water for 30 seconds. Transfer them to a bowl of cold water to ensure a crispy texture, drain and put them in a mixing bowl with the asparagus tips, peppers, bean sprouts and ginger.
4. Heat the oil in a non-stick wok or frying pan and stir-fry the garlic over medium heat until it is lightly browned. Add the mixed vegetables and all the remaining ingredients and stir-fry over high heat for 2-3 minutes. Turn on to a serving plate, garnish with a few coriander leaves and toasted sesame seeds and serve immediately.
Nutritional Values Per Serving
Kcals 190 (790 Kj)
Protein 10g
Carbohydrate 19g
Fat 9g
Saturated Fat 1g
Fibre 6g
Sugars 7g
Sodium 430mg
Healthy Tip
Asparagus and broccoli are excellent sources of folate, necessary for the production and maintenance of new cells. Broccoli also contains the phytochemical sulforaphane, which helps reduce the risk of cancer.
Recipes taken from Fresh Thai (ISBN: 0-600-61315-1) published by Hamlyn, priced at £16.99. To order a copy please contact Littlehampton Book Services on 01903 828 500.
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.
