Curried Cauliflower And Broccoli Stir-Fry

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* Exported from MasterCook *

 

Curried Cauliflower And Broccoli Stir-Fry

 

Recipe By : Healthful Cooking, Mary Carroll, Star Tribune 3/22/01

Serving Size : 4 Preparation Time :0:00

Categories : Side Dishes Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1/4 cup apple juice

1 teaspoon olive oil

1 cup sliced onions

1 teaspoon whole mustard seeds

1 teaspoon grated ginger root

1 teaspoon ground turmeric

1 pinch cayenne pepper -- or to taste

1 large head cauliflower -- broken into florets

2 cups chopped broccoli florets

2 tablespoons lemon juice -- or to taste

1 tablespoon chopped cilantro -- or to taste

 

Serves 4 to 6.

 

In a 10-inch nonstick skillet over medium-high heat, bring apple juice and

oil to bubbling. Add onions, mustard seeds, ginger, turmeric and cayenne;

cook, stirring, 3 to 5 minutes, or until seeds pop. Add cauliflower and

broccoli. Cover, reduce heat to low. Cook 8 to 10 minutes, or until just

tender. Add small amounts of water as needed to prevent scorching. Add

lemon juice and cilantro; toss well.

 

Nutrition information per 1/6 serving: Calories 68, Carbohydrates 12 g,

Protein 4 g, Fat 1 g, including sat. fat 0 g, Cholesterol 0 mg, Sodium 52

mg, Calcium 53 mg, Dietary fiber 5 g. Diabetic exchanges per serving: 2

vegetable exch.

 

 

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