Rainbow Vegetable Stir-Fry

Author: Canadian Living

Arm the kids with a small serrated knife and they will think they're chefs as they cut up the vegetables for this tender-crisp array. Small serrated knives are usually rounded at the tip and are good for kids to start with because they are easier to control than a chef's knife.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: April 2004

Ingredients

  • 2 carrots
  • 1 sweet red pepper
  • 1 sweet yellow pepper
  • 1 sweet green pepper
  • 1/2 bunch broccoli
  • 2 tablespoons sliced almonds
  • 1 tablespoon vegetable oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons oyster sauce

Method

Using vegetable peeler, peel carrots; using serrated knife, trim off ends and slice into coins. Remove stem from red and green peppers. Cut each pepper in half and remove seeds and membranes. Slice peppers into 1/2-inch (1 cm) wide strips. Cut florets from broccoli stems. Cut florets into bite-size pieces. Peel broccoli stems and slice into coins.

In wok or large skillet, toast almonds over medium heat, stirring, until golden, 2 minutes. Place in bowl and set aside.

Increase heat to medium-high and add oil. Add carrots, peppers, broccoli florets and stems, salt and pepper; stir-fry for 2 minutes. Add 2 tbsp (25 mL) water; cover and steam until carrots are tender-crisp, about 2 minutes. Remove from heat. Add oyster sauce; toss to coat. Sprinkle with almonds.

Nutritional facts <b>Per serving:</b> about

  • Sodium 494 mg
  • Protein 3 g
  • Calories 103.0
  • Total fat 5 g
  • Cholesterol 0 mg
  • Saturated fat trace
  • Total carbohydrate 12 g

%RDI

  • Iron 8.0
  • Fibre 0.0
  • Folate 20.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 5.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 111.0
  • Vitamin C 188.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Rainbow Vegetable Stir-Fry

Login