Saturday, May 11, 2013

Stir-Fried Broccoli, Carrots & Sweet Mini Peppers (serves 2)


I have a friend/neighbor who is ill and cannot eat ginger or garlic.  I made this stir fried vegetables dish without these ingredients so she could eat it.  I like to eat my vegetables cooked but still crunchy. I kept the broccoli just cooked so that they will stay crunchy even when reheated.  You can blanch the broccoli in boiling water about 30 seconds to 1 minute prior to stir-frying if interested.  If they are left in the water too long they will become mushy.

Ingredients:

1 lb of broccoli heads, cut into bite size pieces
4 oz sweet mini peppers, seeded and julienned
3 carrots, sliced
4 scallions, chopped
2 Tbsp oyster sauce
1 tsp fish sauce (or more if interested)
1/4 tsp sugar
2 Tbsp olive oil
1/4 C water

Method:

1)  Heat oil in a large pan or wok over medium high heat.  Add scallions and sauté for 1 minute.
2) Stir in carrots and cover the pan or wok for about 2-3 minutes or until the sliced carrots are somewhat soft.
3) Add broccoli and water, cook for about 5 minutes, partially covering the pan.
4) Uncover the pan or wok.  Add peppers, oyster sauce, fish sauce, and sugar to the pan.  Sauté for another 2-3 minutes.

*If you want to thicken your sauce, mix about 2 teaspoons of cornstarch with about 1 tablespoon of water until well blended and then add this to the stir-fry at the last minute of cooking time.
*I prefer not to eat a lot of salty food so my recipes tend to have just enough salt for my taste.  If you want your dish to be more salty then you may add more fish sauce or even salt to this. However, eating too much salt can cause many health problems such as high blood pressure.

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