Hot and Spicy Vegetables

When stir-fried, vegetables retain more nutrients, more flavor, and a brighter color because the rapid cooking promotes minimal loss of cooking liquid.

2 tsp cornstarch
2 tsp sugar
¼ to ½ tsp dried red pepper flakes
½ cup water
1 (10 ounce) packages frozen broccoli spears, thawed
2 tsp vegetable oil
1 medium onion, thinly sliced and separated into rings
3 medium carrots, scraped and diagonally sliced
1 ½ pounds small fresh mushrooms, halved

Combine first four ingredients in a small bowl; mix well, and set aside.

Cut flowerets off broccoli spears; cut spears into ¼ -inch diagonal slices. Set flowerets and spears aside.

Coat a large, heavy skillet or wok with oil; place over medium-high heat until hot. Add onion; stir-fry 2 minutes. Add broccoli and carrot; stir-fry 5 minutes or until crisp-tender. Add mushroom; stir-fry 2 minutes.

Stir in reserved cornstarch mixture; cook, stirring constantly, until sauce is thickened. Serve immediately. Yield: 8 servings (about 77 calories per 2/3 cup serving).

PROTEIN 4.4/ FAT 1.8/ CARBS 13.5

The key to successful stir-frying is to get organized. Before starting, line up ingredients near the cook surface. To prevent hot oil from spattering, get the vegetables as dry as possible before adding them to the skillet. Always keep the food in motion—as if you were tossing a salad.

Hot and Spicy Vegetables

Courtesy Light and Easy Cooking Collection
Oxmoor House, Inc.