vegan - Basic Vegetable Stir-Fry

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* Exported from MasterCook *

 

Basic Vegetable Stir-Fry

 

Recipe By :Totally Dairy-Free Cooking - Louis Lanza

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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2 teaspoons olive oil or sesame oil

1 cup diced ataro root, or yucca root

1/2 cup diced carrots

1/2 cup chopped asparagus

1 cup chopped broccoli florets

1 cup diced zucchini

1/2 cup Stir-Fry Sauce

1 cup diced green or red bell peppers

3 tablespoons thinly sliced scallions

freshly ground black pepper

 

In a nonstick wok over medium heat, heat the olive oil. Add the taro and cook,

stirring, until slightly browned, 4 to 5 minutes. Add the carrots and asparagus

and raise the heat to high. Cook, stirring, adding 1 tablespoon of water at a

time (up to 4 tablespoons) to keep the vegetables from drying out, for 3 to 4

minutes. Add the broccoli and zucchini and cook, stirring, for an additional 2

to 3 minutes. Pour in the stir-fry sauce and add the bell peppers, and cook,

stirring, 2 to 3 minutes, or until the vegetables are cooked through but still

firm. Insert a fork into the middle of the taro root to check for doneness; it

should go in easily. All other vegetables can be served at your desired

firmness. Add the scallions and black pepper to taste.

 

Description:

" This is as basic as a stir-fry gets. Be sure to cut the vegetables

into a uniform size and shape for even coooking. "

 

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Per Serving (excluding unknown items): 19 Calories; trace Fat (3.1% calories

from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 408mg

Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Stir-Fry Sauce

 

Recipe By :Totally Dairy-Free Cooking - Louis Lanza

Serving Size : 0 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1/2 cup cooking sherry or marsala

2 tablespoons minced shallots

1/4 cup grated fresh ginger

1/2 cup rice wine (mirin)

1/2 cup tamari soy sauce

2 tablespoons arrowroot

 

In a small saucepan over medium-high heat, combine the sherry, garlic, shallots,

and ginger, and bring to a boil. Reduce the heat and simmer for 5 minutes. Add

the wine, tamari, and 2 cups of water and return to a boil. Reduce the heat and

simmer for 3 minutes.

 

In a small bowl, mix together the arrowroot with 2 tablespoons of water to form

a paste. Add to the sauce, stir, and simmer for 2 to 3 minutes more. Remove

from the heat. It can be stored, covered, in the refrigerator for up to 2

weeks.

 

Description:

" This sauce is quick and good to have on hand. You can throw anything

into a wok or stir-fry pan and make a healthful and delicious meal. "

Yield:

" 2 1/2 cups "

 

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Per Serving (excluding unknown items): 158 Calories; trace Fat (0.9% calories

from fat); 16g Protein; 25g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;

8047mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable.

 

 

Nutr. Assoc. : 0 0 0 0 0 0