Recipe: Veggie Stir-Fry with Brown Rice
Ingredients:
– 2 cups cooked brown rice
– 1 red bell pepper, thinly sliced
– 1 yellow bell pepper, thinly sliced
– 1 medium carrot, julienned
– 1 medium zucchini, sliced
– 1 cup broccoli florets
– 1 cup snap peas
– 3 spring onions, sliced
– 3 cloves garlic, minced
– 1 tablespoon sesame oil
– 2 tablespoons soy sauce
– 1 tablespoon rice vinegar
– 1 tablespoon honey or maple syrup
– 1 teaspoon cornstarch, dissolved in 2 tablespoons water
– Salt and pepper to taste
– Sesame seeds for garnish
Optional Extra
Ingredients:
– 1 cup sliced mushrooms
– 1 cup baby corn
– 1 cup bean sprouts
Preparation & Cooking Time:
– Prep time: 15 minutes
– Cooking time: 10 minutes
– Total time: 25 minutes
Method:
1. In a small bowl, whisk together the soy sauce, rice vinegar, honey (or maple syrup), and cornstarch mixture. Set aside.
2. Heat the sesame oil in a large non-stick pan or wok over medium-high heat.
3. Add the minced garlic and sliced spring onions to the pan. Stir-fry for 1-2 minutes until fragrant.
4. Add the bell peppers, carrot, zucchini, broccoli, and snap peas to the pan. Stir-fry for 4-5 minutes until the vegetables are tender-crisp.
5. If using, add the optional extra ingredients (mushrooms, baby corn, bean sprouts) to the pan and stir-fry for an additional 2 minutes.
6. Pour the soy sauce mixture over the vegetables in the pan. Stir well to coat the vegetables evenly.
7. Add the cooked brown rice to the pan and stir-fry for another 2-3 minutes until everything is heated through.
8. Season with salt and pepper to taste.
9. Remove from heat and garnish with sesame seeds.
Equipment Needed:
– Large non-stick pan or wok
– Whisk or fork
– Cutting board and knife
– Small bowl
Nutritional Information Per Serving:
– Calories: 250
– Protein: 6g
– Carbohydrates: 45g
– Fat: 6g
– Fiber: 8g
– Sodium: 480mg
Enjoy this Veggie Stir-Fry with Brown Rice packed with crunchy vegetables and flavorful sauce! It’s a quick and healthy meal that will satisfy your taste buds and nourish your body.