Stir-Fry 101
Makes 4 1/2 cups (1.125 L)
If you only learn one recipe from this book, make it this one. The process is fun, you can create your masterpiece alone or with company, and the combinations are unlimited. (See ideas for variations below.) A stir-fry is typically cooked over high heat in a round-bottomed cooking vessel known as a wok. This recipe can be made in a wok or large skillet and uses very little oil. Serve with cooked rice or noodles.
1 tablespoon (15 mL) coconut or olive oil
1/2 onion, cut into large dice
1 cup (250 mL) sliced carrots, cut diagonally
1 cup (250 mL) broccoli florets
1 cup (250 mL) cooked or canned chickpeas, drained and rinsed
1 cup (250 mL) sliced red bell peppers
1 cup (250 mL) trimmed snow peas
1 cup (250 mL) sliced bok choy
1/4 cup (60 mL) commercial stir-fry sauce, or to taste
Heat the oil in a wok or large skillet over medium-high heat. If using an electric wok or skillet, heat to 375°F (190°C). Add the onion and cook for 3 to 5 minutes or until translucent. Add the carrots, broccoli, and chickpeas and cook until the carrots and broccoli are half cooked or almost tender-crisp. Add the peppers, snow peas, bok choy, and sauce and cook for 1 minute or until the vegetables are warm and wilted.
Per cup (250 mL): calories: 168, protein: 7 g, fat: 4 g, carbohydrate: 27 g (7 g from sugar), dietary fibre: 5 g, calcium: 80 mg, iron: 3 mg, magnesium: 51 mg, phosphorus: 138 mg, potassium: 591 mg, sodium: 269 mg, zinc: 1 mg, thiamin: 0.2 mg, riboflavin: 0.2 mg, niacin: 3 mg, vitamin B6: 0.4 mg, folate: 143 mcg, pantothenic acid: 1 mg, vitamin B12: 0 mcg, vitamin A: 333 mcg, vitamin C: 137 mg, vitamin E: 2 mg, omega-6 fatty acids: 0.8 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 15%, fat 23%, carbohydrate 62%
