SLIMMERS' DELIGHT STIR-FRIED VEGETABLES: high-fibre, low fat

Lots of nutritious perfectly-cooked vegetables -colourful & satisfying 

Another slimmers' delight: Stir-fried vegetables
serve alone or with protein & rice

With loads of crunchy vegetables and a bit of chopping, this veggie stir-fry will satisfy without dipping deeply into calorie or wallet reserves. 

Ultra-healthy, it's ideal for slimmers. The vegetables add fibre which make you feel full.  

Follow the instructions faithfully - particularly the order in which the veg are cooked - and the vegetables turn out perfectly al dente.  No soggy bits here but lots of deliciousness.  

The dish also uses up veg before the next weekly shop - even ones you wouldn't consider cooking. Cucumber, in particular, a bargain at 50 pence a go, often goes to waste in winter. 

The ingredients are for one but multiply easily.  

Cost: depending what's in the fridge, under a pound'ish 
Feeds: 1

Ingred:
   
   1/2 cup broccoll, in small florets, including stalks if you like, peeled & cut into similar sized sticks  
   1/4 cup bell pepper, in floret-sized sticks 
   1/4 cup de-seeded cucumber in floret-sized sticks
   groundnut or other light veggie oil

   1 tbsp grated fresh ginger
   1 med-large clove garlic, grated

   water or stock

   Marinade:
       2 tbsp dry sherry/ white wine/grape juice
       1-2 tbsp reduced salt soy sauce 

(this mix can also be used to make gravy for vegetables)



Method:

1. Put a wok or large heavy-bottomed pan on high heat, with an inch of water on the bottom
2. When water is boiling, toss in broccoli; stir-cook 2 mins until almost cooked;  pour contents of pan including liquid into a dish; set aside 
3. With pan still on high heat, spray generously with oil
4. Stir-fry peppers 1 min; add cucumber; stir-fry 1 more min; add both to broccoli 
5. Return all veg + veg juices to pan; stir in garlic & ginger (then protein & juices if using.) Stir fry 1-2 mins or until veg are done to your liking
6. For more sauce, add 1-2 tablespoons water or stock, scraping at any bits left on the bottom of the pan
7. Serve with or without rice & protein

Tips: 

• Turn sauce into gravy (and add carbs and calories ) by mixing 1/2 tablespoon cornstarch with 1.5 tablespoons cold water and mixing it into the vegetables 
• 'Hard" vegetables like carrots & cauliflower should be cooked first, as for broccoli; med-hard like green beans, mange tout & thickly sliced mushrooms next; salad veg like peppers, celery or bean sprouts last 
• Other suitable veg include: small cauliflower florets, thickly sliced mushrooms, mange tout, green beans, Chinese leaf, carrot & celery sticks
• If including protein, marinade as above & add after step 4: 100-150gm/3.5-5oz rump or other tender steak, thinly sliced across the grain (place meat in freezer 30 mins before slicing and use a very sharp knife) Or firm white fish like monkfish or - for the frugal - coley OR firm tofu, in the same size as broccoli florets  
  
• Vegan option: firm tofu, marinated in the same marinade as in ingredients & stir fry until golden brown

More Oriental dishes, incl the Art of Stir Fry on NavBar: How to...

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This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission