Saucy Vegetable Stir Fry

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 15 minutes

材料

1 tbsp vegetable oil

2 garlic cloves (, finely chopped)

1 tbsp ginger (, finely sliced (optional)

1/2 onion (, peeled and sliced)

1 carrot (, large)

3 medium buk choy ( or other leafy greens of choice (Note 1)

1 cup mushrooms (, sliced 3mm / 1/8" thick)

1 capsicum (, sliced 1/2cm / 1/5" thick)

1 tbsp cornflour / corn starch

1 1/2 tbsp soy sauce (, light or all purpose (not dark soy) (Note 2)

2 tsp Oyster Sauce

1 tbsp Chinese Cooking Wine or Mirin (Note 3)

1/2 tsp sesame oil (optional)

Dash of white pepper (or black)

3/4 cup / 185 ml water

Finely sliced green onions

Sesame seeds

手順

Vegetable Prep:

Carrot: cut in half lengthwise then diagonally sliced 2mm / 1/10" thick

Buk Choy (Note 1): Trim base off, then cut leaves off the stem. Cut the stem lengthwise into 1cm / 2/5" wide pieces. Keep leaves separate from stems, they will be cooked at different times.

Sauce (Charlie - Note 4):

Place cornflour and soy sauce in a bowl and mix until cornflour is dissolved, then mix in remaining Sauce ingredients.

Cooking:

Heat oil in a wok or large heavy based skillet over high heat.

Add garlic and ginger, stir for 10 seconds. Add onion, stir for 30 seconds.

Add carrot, capsicum and stems of buk choy - stir for 1 minute.

Add mushrooms, then stir for 2 to 3 minutes until the vegetables are almost cooked.

Add Sauce and toss for 1 minute until Sauce thickens and becomes glossy, coating all the vegetables. Don't overcook so they become floppy and limp - they should be just cooked, "crisp tender".

Remove from stove and serve over rice (low carb option: cauliflower rice). Garnish with green onions and sesame seeds if using. A big dollop of chilli sauce wouldn't go astray either!

栄養

• カロリー: 95 kcal
• 脂肪総量: 4 g
• 飽和脂肪: 3 g
• ナトリウム: 531 mg
• 炭水化物総量: 11 g
• 食物繊維: 3 g
• 糖質総量: 4 g
• タンパク質: 3 g