Low Fat Stir Fry Recipes

Ingredients:

1/2 tsp ginger root, finely chopped
2 3 cloves garlic,
1 finely chopped
1/2 tsp crushed red pepper
1 (optional)
1 medium onion, sliced
20 25 snow peas
2 medium carrots, sliced on diagonal
1 medium green bell pepper, cored and
1 sliced
2 small zuchinni (one green, one
1 yellow)
1 sliced on diagonal, thicker
1 than the carrots
1 cup bean sprouts
6 8 mushroom, quartered
1 ground pepper to taste

Instructions:

Heat wok over med-high heat, toss in first seven ingredients, (thru bell
pepper) along with a tablespoon or two of water. Stir fry constantly til
onion is becoming limp, then add zuchinni and bean sprouts. As zuchinni is
softening, add mushrooms, stirring continually (takes 6-10 minutes -
depending on how crisp you want the vegetables) The trick is to add the
quicker-cooking vegetables last, so they don't overcook.

Serve over rice, with soy sauce to taste.

A variation is to use the wok as a steamer: Heat wok as above, and toss
together all ingredients, along with about 1/2 cup of equal parts soy sauce
and water. Quickly stir for a minute or so, then push vegetables up onto
side of wok, and cover. When steam escapes from under cover, vegetables are
done... remove from heat, toss together into a large bowl; serve over rice.

Some of our favorite variations are:

Peas & Carrots Stir Fry -- use only snow peas and sliced carrots. Mushroom
& Onion Stir Fry -- use only onion slices and quartered mushrooms.
Occasionally, we'll add yakisoba noodles, and forego the rice.

A few notes about wok cooking: I use a hammered steel wok, which might make
the second method possible: the ingred. will stay up on the sides, away
from the very hot bottom, where the liquid is boiling. With a machine-made,
or electric wok, this may not be possible.

I use only water and a brush to clean the wok, never soap, as this will
cause sticking. When clean, I place the wok over heat source to dry, and
wipe the inside with about 1 tsp of olive oil, using a paper towel. Let
cool, and put away... the oil will prevent rusting, and is all the oil
required for your next cooking.

Now, having said all that, I would also second Elizabeth's suggestion, and
would welcome any one else's stir fry suggestions!

Source: Original

Posted by doug@getnet.com (Doug Hutter) to the Fatfree Digest [Volume 15
Issue 9] Feb. 9, 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: 1