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Healthy Eating: Stir-Fried Vegetables

Vegetable Stir-Fry

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As society becomes more fast-paced, people are more inclined to fast food, and if you can get a fast food in 5 minutes, then few people will spend 15 minutes cooking a dish. In instant food, there are always a lot of food additives that will be unhealthy if you consume them for a long time. If there was a recipe that had a very short cooking time and was healthy, would you want to try it? This vegetable stir-fry is very healthy, full of vitamins A and C, and potassium, and fast to cook.
If you are planning a Chinese dinner party, this vegetable stir-fry makes a quick side dish that can be finished within a few minutes after you finish your main entrée: simply prepare and blanch the vegetables, set them aside, and do the final stir-fry to finish them after cooking your main dish.
4 from 1 vote
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Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Course Side Dish
Cuisine Chinese Home Cooking
Servings 4
Calories 66 kcal

Equipment

Ingredients
 
 

  • 1 ear fresh sweet corn
  • 180 g carrot
  • 1 Anaheim pepper
  • 2 cloves garlic
  • 3 ml salt
  • 2 ml ground white pepper
  • 10 ml cooking oil
  • 10 ml water

Instructions
 

  • Add enough water to a large saucepan to cover the vegetables, and bring to a boil.
  • Wash the ingredients. Peel the carrot and garlic cloves.
    Fresh corn on the cob, carrot, garlic, and green pepper for healthy vegetable stir-fry
  • Shuck the corn kernels into a bowl and set aside.
    Shucked corn kernels
  • Chop the garlic, dice the carrots, and chop the green pepper. Use the size of the corn kernels as a guide.
    Diced carrot, chopped garlic, chopped green pepper
  • Add ice water to a large bowl.
    When the water is boiling, add the diced carrots to blanch for 1 minute on medium heat. Then add the corn kernels. When the corn floats to the surface, add the green peppers. Remove the vegetables after 3 seconds and place them in the bowl of ice water to stop the cooking. Drain the vegetables.
    1 ear fresh sweet corn, 180 g carrot, 1 Anaheim pepper
    blanch the diced vegetables
  • Heat the wok over medium heat. Add 10ml of oil to the pan and add minced garlic and stir-fry until fragrant, about 30 seconds, then add the vegetables.
    10 ml cooking oil, 2 cloves garlic
    stir-fry the garlic
  • Stir-fry the vegetables with the garlic, and season with the salt and white pepper. Next add 10 ml (2 tsps) of water, and stir-fry evenly.
    3 ml salt, 2 ml ground white pepper, 10 ml water
    stir-fry and season the vegetables
  • Finish and serve.
    Healthy Eating: Stir-Fried Vegetables

Notes

  • When we blanch vegetables, the vegetables must be added when the water is boiling, so that the color of the vegetables can be maintained.
  • If you don't like green peppers, you can feel free to mix and match them with your favorite ingredients.
  • You can blanch the vegetables in a wok, but do not use your seasoned stir-fry wok. The boiling water will strip the seasoning.

Nutrition

Calories: 66kcalCarbohydrates: 10gProtein: 1gFat: 3gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gSodium: 440mgPotassium: 211mgFiber: 2gSugar: 4gVitamin A: 7560IUVitamin C: 6mgCalcium: 19mgIron: 0.3mg
Keyword Anaheim pepper, carrots, corn, garlic, salt
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