Simple, delicious, healthy and quick. And how cool you are going to look chopping up all these veggies in your kitchen? Get an extra credit for using a large wooden chopping board!
The stir-fry is low in saturated fat, and very low in cholesterol. It is also high in protein, and a good source of Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate and Manganese.
Tip: You can blanch the veggies in advance, cool them under running water and then store in tupperware in the fridge until needed. They will last up to 3 days. You can also store them in a plastic bag in a freezer and they will last up to 6 months. They will lose texture after freezing though so they are best cooked and eaten fresh.
9oz (250g) broccoli
9oz (250g) cauliflower
1 large carrot
1 red bell pepper
2 garlic cloves
1 teaspoon sesame oil
1 tablespoon soy sauce
125 Calories per portion
1Prep the veggies: Split broccoli and cauliflower into bite-sized florets. Peel the carrot and de-seed the bell pepper. Cut both into bite-sized pieces. Clean, finely dice garlic cloves and set aside.
2Blanch the veggies: Fill a large pan with water and bring it to the boil. Once the water begins to bubble add carrots. Set the timer to 7 minutes. Two minutes in, add broccoli and cauliflower. Five minutes in, add bell pepper. In the final two minutes, add the bell pepper.
So, add vegetables in order:
7 minutes to go - add carrots;
5 minutes to go - add broccoli and cauliflower;
2 minutes to go - add bell peppers.
Once the time is up, remove from heat, transfer the vegetables into a colander and run under cold water under the tap. It will bring the vegetables’ temperature down and stop them from cooking any further.
3Stir-fry the veggies: Add garlic and a teaspoon of sesame oil to a frying pan. Lightly fry the garlic to get the flavour going. Add vegetables, drizzle with soy sauce and stir-fry for a few seconds. Serve hot.