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Vegetable Stir Fry Recipe
|Vegetable oil||2 Tablespoon|
|Fresh ginger slice||1⁄4 Inch, peeled|
|Garlic||1 Clove (5 gm), peeled and crushed|
|Sliced onion||1⁄2 Cup (8 tbs), sliced|
|Broccoli flowerets||1 Cup (16 tbs)|
|Sliced cauliflower||1 Cup (16 tbs)|
|Pepper strips||1 Cup (16 tbs) (Red Or Green)|
|Frozen pea pods||6 Ounce (1 Package)|
|Sliced fresh mushrooms||1 Cup (16 tbs)|
Calories 109 Calories from Fat 68
% Daily Value*
Total Fat 8 g11.9%
Saturated Fat 1 g5.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 257.9 mg10.7%
Total Carbohydrates 9 g2.8%
Dietary Fiber 2.5 g10%
Sugars 3.6 g
Protein 3 g5.4%
Vitamin A 22.3% Vitamin C 133.5%
Calcium 4.1% Iron 7.3%
*Based on a 2000 Calorie diet
1.In a 2 quart glass casserole, put garlic, ginger and oil and heat without covering for 2 minutes at High in Microwave oven.
2.Once done, put onion, pepper, broccoli and cauliflower to the dish and mix well.
3.Secure the dish by putting an all glass lid or plastic wrap.
4.Heat the dish for 3-4 minutes at High so that the vegetables turn crisp.
5.Add salt, pea pods and mushrooms to the dish and stir well.
6.Heat the mixture for 3 minutes at High.
7.Serve vegetable stir fry with rice or noodles.