Speedy 15 Minute Mixed Vegetable Stir Fry Recipe

Stir-fries have come a long way from the oyster saucy, bland tasting concoctions of yesteryears. With a few simple techniques and fresh ingredients, this mixed vegetable stir fry recipe throws together a homemade meal in less time than it takes to go out to a Chinese restaurant.

This versatile stir-fry mixed vegetable stir fry recipe can be adapted to include just about any vegetable you’’d like. You can even use frozen vegetables if you’re strapped for time. Freezing does not really reduce the nutrient content of food, and are super convenient for busy days. Studies show that frozen fruits and vegetables are just as high in nutrients as fresh, and often even higher in nutrients. This is because the nutrients are mostly retained when frozen, unlike fresh fruit and vegetables which may be left in room temperature for a long time. Frozen Asian stir-fry vegetable blends typically consist of baby corn, red capsicum, snow peas, carrots, beans and broccoli.

Mixed Vegetable Stir Fry Recipe

Serves : 4                Time : 15 mins

Ingredients :

  • 1½ cup broccoli florets
  • 1½ cup cauliflower florets
  • 1 medium carrot, cut into thin strips
  • ½ cup snow peas
  • 2 garlic cloves, minced
  • ½ cup reduced-salt chicken stock (or vegetable stock if you want it to be vegetarian)
  • 2 tsp corn starch, dissolved in 2 tbsp water
  • 1 tbsp olive oil

Preparation :

1. Heat olive oil in a non-stick frying pan, stir-fry garlic until lightly browned and fragrant. Throw in all the vegetables and stir-fry until tender and crisp.

2. Add in chicken stock and corn starch mixture. Simmer for a few minutes until liquid reduces and sauce thickens.

 Nutritional Facts :

Per serving: 84 calories; 5 g fat; 4 g carbohydrates; 3 g protein

Carbohydrate Servings: 0

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