Stir-Fried Vegetables for Four

Author: Canadian Living

Minimal cooking is key to preparing cruciferous vegetables, such as bok choy, broccolini, brussels sprouts, cabbage, collard greens and kale. This side dish is quick to prep and cook, plus it easily adapts to incorporate any other vegetable on hand.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: November 2006

Ingredients

  • 1 tablespoon sesame seeds
  • 1/2 small napa cabbage
  • 3 cups Chinese greens such as bok choy
  • 3 cups Chinese greens such as Shanghai cabbage
  • 3 cups Chinese greens such as spinach
  • 3 small carrots
  • 4 teaspoons vegetable oil
  • 2 green onions (white part only) coarsely chopped
  • 1 clove garlic sliced
  • 1 piece (1 inch/25 cm) gingerroot sliced
  • 1 cup snow pea trimmed
  • 1 tablespoon Chinese wine (optional)
  • 1 tablespoon dry sherry (optional)
  • 1 teaspoon light soy sauce
  • 1 teaspoon sodium-reduced soy sauce
  • pinch granulated sugar
  • 2 teaspoons sesame oil

Method

In skillet, toast sesame seeds over medium-low heat until light golden, about 2 minutes. Set aside.

Cut cabbage into 1-1/2-inch (4 cm) wide strips to make about 3 cups (750 mL). Coarsely chop Chinese greens. Cut carrots in half lengthwise; thinly slice on diagonal. Set aside.

In wok or large skillet, heat oil over medium-high heat; stir-fry green onions, garlic and ginger for 1 minute. Stir in carrots and snow peas; stir-fry for 30 seconds. Add 2 tbsp (25 mL) water; cover and steam until vegetables are tender, about 2 minutes.

Add cabbage, Chinese greens, Chinese wine (if using), soy sauce and sugar; stir-fry until greens are wilted, about 3 minutes. Drizzle with sesame oil, tossing to coat. Sprinkle with sesame seeds.

Nutritional facts Per serving: about

  • Sodium 93 mg
  • Protein 3 g
  • Calories 119.0
  • Total fat 9 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 10 g

%RDI

  • Iron 12.0
  • Fibre 0.0
  • Folate 53.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 13.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 88.0
  • Vitamin C 72.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Stir-Fried Vegetables for Four

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