Stir-Fried Vegetables
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.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: | approx. |
| cal | 119 |
| pro | 3 g |
| total fat | 9 g |
| sat. fat | 1 g |
| carb | 10 g |
| fibre | 4 g |
| chol | 0 mg |
| sodium | 93 mg |
| % RDI: | - |
| calcium | 13% |
| iron | 12% |
| vit A | 88% |
| vit C | 72% |
| folate | 53% |
Suggested Recipes
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1 tbsp (15 mL) sesame seeds
Half small napa cabbage
3 cups (750 mL) Chinese greens (such as bok choy, Shanghai cabbage or spinach)
3 small carrots
4 tsp (20 mL) vegetable oil
2 green onions (white part only), coarsely chopped
1 clove garlic, sliced
1 piece (1 inch/2.5 cm) gingerroot, sliced
1 cup (250 mL) snow peas, trimmed
1 tbsp (15 mL) Chinese wine or dry sherry (optional)
1 tsp (5 mL) light or sodium-reduced soy sauce (or 1/2 tsp/2 mL salt)
Pinch granulated sugar
2 tsp (10 mL) sesame oil
Preparation:
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.
Source
Canadian Living Magazine: November 2006
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