Low Fat Stir Fry Recipes

Ingredients:

1/2 cup lite soy (or regular or
1 watered down regular)
2 tbsp mirin (japanese wine) or any
1 red wine preferably sweet
3 tsp sugar
1/4 tsp garlic powder (only powder
1 will stir in well)
1 tbsp corn starch

OPTIONAL

1/2 tsp ginger (or more)
1/4 tsp (or more) red pepper flakes

Instructions:

Combine sauce ingredients in a jar or bowl, mix well and set aside.

Stir fry 3 cups of any veggies, using a wok or non-stick fry pan on med-hi
heat. Make sure to the cut the harder veggies (carrots?) smaller/thinner
than the softer ones (mushrooms, cabbage?), stir fry the harder ones first,
then add the softer ones last, so that all veggies are just crisp tender at
the same time. I start with about 1/2 a cup of veggie broth by the side of
the stove and add a tabelspoon at a time as needed to keep a little liquid
in the wok. Do not add so much that the veggies are sitting in the broth.
Always keep stirring or moving veggies around with a spatula so that they
do not sit in the liquid (that's why they call it stir-fry!)

Some veggies I recommend: mushrooms, any kind of onion or scallion (green
onion) or shallot, napa (chinese) cabbage, carrots, zucchini, red or yellow
or greeen bell peppers, y ams cut into matchsticks, celery, jicama (don't
overcook, leave crunchy) snowpeas, asparagas . .

When veggies are ready, stir or shake sauce well to keep corn starch
well-mixed in, and pour over the veggies in the pan. (If you have a wok,
always introduce new liquids by pouring them down the sides of the pan so
that they can pick up heat on the way down and begin steaming immediately.)
Continue to keep viggies moving around the pan by stirring with a spatula.
The corn starch will cause the sauce to thicken within a minute or so and
will give it a sheen as if there is oil in it.

Serve over rice or noodles immediately.

Source: Original Recipe

Posted by Judy.Mingram@west.sun.com (Judy Mingram - SunSelect) to the
Fatfree Digest [Volume 15 Issue 10] Feb. 10, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections
copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
SueSmith9@aol.com using MMCONV. Archived through kindness of Karen
Mintzias, km@salata.com.

1.80á

Servings: 2