Quick Vegetable Stir-Fry

Sometimes I tire of deli fare, yesterday’s leftovers or a sandwich offering at lunchtime but still need to prepare something fast to eat. This super quick vegetable stir-fry is health on a plate and can be made in double-quick time with whatever vegetables you have in your refrigerator.

Last time I made this I had some Oriental mushrooms, Chinese leaf lettuce, baby corn and red peppers/capsicums that needed using up so I made a vegetable stir-fry for 4 of us. It will work just as well with sliced carrots, leeks, broccoli florets, green beans, spring onions/scallions and cabbage.The short cooking time not only means it’s on the table in minutes (or in our case in bowls and outside on the terrace in record time to soak up the sun’s rays) but allows the vegetables to retain all their goodness.

As a light lunch this was just the ticket served just as it is but for something a little more substantial then serve with noodles or rice.

QUICK VEGETABLE STIR-FRY

Ingredients

METRIC/US

2 tsp sesame oil or low-fat cooking spray or mist

2 cloves garlic, crushed

1 chilli, finely chopped

1 onion, sliced

500 g/1 lb Oriental mushrooms (my mix had shitake and oysters etc)

500 g/1 lb Chinese leaf lettuce, coarsely chopped or shredded

300 g/11 oz baby corn, halved lengthways

2 red peppers/capsicums, cored and sliced

4 tbsp soy sauce (I used Kikkoman)

small handful chopped fresh coriander/cilantro (optional)

Method

Heat the oil in a large non-stick wok or spritz generously with low-fat cooking spray and heat to hot.
Add the garlic and chilli and cook for 30 seconds.
Add the mushrooms, Chinese leaf, corn and peppers/capsicums and stir-fry for about 4 minutes or until tender-crisp.
Add the soy sauce mixing and tossing well.
Spoon into serving bowls and sprinkle with the coriander/cilantro to serve.

SERVES 4

WLS PORTION: ½-1

V suitable for Vegetarians

CALORIES PER PORTION: 125

PROTEIN: 8.9g

CARBOHYDRATE: 13.9g

FAT: 4g

Image courtesy of http:www.lovethecrunch.com