This vegetable dish
is delicious and different, yet economical to prepare. Make it as part of your
daily vegetable intake dish, as a change from cabbage, spinach or salads. The
stir-fry method is quick, and leaves the nutrients intact, due to the brief
cooking time it takes. Serve these delectable veggies with a many other dish of
your choice.
Preparation time: 10 minutes
Cooking time: 5 minutes
Serves: 4-6
Ingredients
·
1 medium onion
·
1 medium carrot
sliced
·
1 small courgette
·
8 green beans,
sliced
·
6 small broccoli
florets
·
6 small cauliflower
florets
·
12 snow peas
·
12 baby corncobs
(optional)
·
3/4 - cup chicken
stock
·
shredded ginger
·
1 tablespoon light
soy sauce
·
3 teaspoons com
flour
Method
1. Peel the onion and cut in halves
2. Heat oil in a work or deep frying pan and stir-fry the vegetables and
ginger together for about five minutes until cooked, but still crisp
3. Mix chicken stock, soy source, and com flour together and pour into
the pan. Cook on high heat until the sauce thickens and clears. Serve while
hot.
Cooking
tips and terminologies
1. Stir-fry cookery is an excellent method to prepare vegetables. If you don’t
own a wok, use a large non-stick frying pan
2. To gain the maximum amount of nutrients from vegetables, always cook
until just tender, but crisp. Overcooked vegetables do not contain living
enzymes and are thus lower in nutrients.
3. Do not add much salt to cooked vegetables. Most have their own natural
salt, which is healthy and tasty
4. Broccoli is very rich in zinc, vitamin C, and folic acid. Its widely
available in supermarkets and is economical to use.
5. Snow peas are peas in pods, which are not fully mature. They provide
an excellent source of minerals. They are widely available in supermarkets
No comments:
Post a Comment