sweet and sour vegetables

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Vegetable Stir Fry

 

Recipe By :Harvest Collection by Gardner Merchant, Ltd.

Serving Size : 4 Preparation Time :0:00

Categories : Soups and Stews 2Try

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon polyunsaturated oil

1/2 cup sliced onion

1 clove garlic -- finely chopped

2 medium carrots -- cut into sticks

1/2 green bell pepper -- cut into sticks

1/4 pound broccoli florets -- small

1/4 pound baby sweetcorn

3/4 cup chopped tomatoes

3 tablespoons cider vinegar

2 tablespoons brown sugar

1 cup pineapple juice

1 vegetable stock cube -- crumbled

2 teaspoons soy sauce

1 teaspoon ground ginger

salt and black pepper

1/2 cup bamboo shoots

1/3 cup sliced waterchestnuts

1 tablespoon arrowroot powder

 

Heat the oil in a large pan or wok. Add the onion, garlic and carrots and saute

until the onion is soft. Add the pepper, broccoli, corn and tomatoes.

 

Combine the vinegar, sugar, pineapple juice, crumbled stock cube and soy sauce

and pour over the vegetables. Add the ginger, a little water and simmer,

skimming occasionally until the vegetables are tender but still crisp.

 

Stir in the bamboo shoots and water chestnuts. Blend the arrowroot with a little

water, add to the stir fry, mix well and cook for an additional 2 minutes. Serve

immediately.

 

GARNISH:

chopped fresh parsley or cilantro

 

VARIATIONS:

Serve the stir-fry with brown rice or whole-wheat noodles.

Use the stir-fry as a filling for pancakes or as a layer in a nut roast

 

Source:

" A Vegetarian Cookbook for All Seasons: Autumn "

Copyright:

" 1994 Avery 0895296152 "

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Per Serving (excluding unknown items): 202 Calories; 5g Fat (20.5% calories from

fat); 5g Protein; 37g Carbohydrate; 5g Dietary Fiber; 1mg Cholesterol; 611mg

Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Vegetable; 1/2 Fruit; 1 Fat; 1/2

Other Carbohydrates.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 2112 0 0 0 0 5451 0 0 0 0 5473 0

 

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