Foodie Friday

Healthy Recipe of the Week

Stir-Fried Vegetables in a Black Pepper Sauce


Image source:

*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

Nutritional Information 

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.

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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