Healthy Recipe of the Week
Stir-Fried Vegetables in a Black Pepper Sauce
Image source: https://www.nutritionaction.com/tag/vegetables/
*Picture not representative of exact recipe provided.
- 1 1/2 tablespoons Reduced-Sodium Soy Sauce
- 1 1/2 tablespoons Dry Sherry (*may substitute for White Wine or 1 1/2 teaspoons Sherry Vinegar & 1 1/2 tablespoons water; do not use Cooking Sherry.)
- 1/2 teaspoon Brown Sugar
- 1/2 teaspoon Toasted Sesame Oil
- 1 teaspoon Cornstarch
- 1/2 teaspoon Black Pepper (coarsely ground)
- 1 clove Garlic (minced)
- 1 teaspoon + 1 tablespoon Peanut Oil
- 4 cups Mixed Chopped Vegetables of choice
In a small bowl, whisk together the soy sauce, sherry, brown sugar, sesame oil, and cornstarch with three (3) tablespoons of water. In another small bowl, mix together the black pepper, garlic, and one (1) teaspoon peanut oil.
In a large sauté pan or wok over high heat, heat the remaining one (1) tablespoon of peanut oil until very hot but not smoking. Stir-fry the vegetables until tender-crisp (about 2 – 3 minutes).
Push the vegetables to one side of the pan. Add the oil/garlic/pepper mixture to the open space and stir-fry until fragrant (about 30 seconds).
Whisk together to soy sauce mixture again, then pour it over the oil/garlic/pepper. Cook until the sauce thickens (about 1 minute). Toss the vegetables with the sauce.
Yields: 4 servings
Per Serving (3/4 cup): 100 calories. 5g total fat. 1g saturated fat. 11g carbohydrates. 2g fiber. 5g total sugar. 1g added sugar. 2g protein. 240mg sodium.
Chef Kate. (2021, April). The healthy cook. Nutrition Action Health Letter.