Wednesday, May 6, 2009

Super Quick & Healthy Mix Vegetable Stir Fry

No "one a day", switch to a healthy treat everyday.

Know What You Eat:

Nutritionally, water chestnuts are a good source of potassium and fiber, low in sodium, and fat is virtually non-existent but is high in carbohydrates, one can easily replace them with low carb bamboo shoots.
Carrots: good source of Vitamin C, Vitamin B6, Folate, Pantothenic Acid, Iron, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin K and Manganese.
Green /Red Pepper: This diet-friendly treat has no fat, cholesterol or sodium and is excellent source of vit Cvery few carbohydrates.
Zucchini: A favored jewel of the summer is good source of Thiamin, Niacin and Pantothenic Acid, very good source of Dietary Fiber, Protein, Vitamin A, C,B6, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper and Manganese.
Preparation Time : 10 mins
Cooking Time : 6-8 mins
Serves : 3


1/2 C Diced Paneer / Tofu
4 C Mix Vegetables (Carrot,Brocolli,Zucchini,Cauliflower, Water Chestnuts,Bell peppers, Yellow Corn,Baby Corn) Washed & Diced in similar pieces.

For Seasoning:

1 Tbsp (EVOO) Olive Oil
3 tsp Sesame Seeds
1 tsp Dried Coriander Pwd
1 tsp Turmeric Pwd (optional)
3 tsp Taco Seasoning Mix
1 tsp red chilli flakes (optional)
Salt to taste


1. Heat oil in large non- stick skillet / kadhai.
2. Add all the vegetables, now add sesame seeds & toss it well, then add all the seasonings except salt. Put the flame on high and cook it for 5 - 6 mins for that crunch needed in this recipe, you can cook more if desired.
3. Add salt.
4. Mix it very well. Serve Hot. I would just eat them alone.....Works great as a side dish with Plain Rice / Indian flat bread / or with any other main course.
This is our entry to 15 minutes cooking hosted by Mahimaa.


Renu said...

A very quick recipe and a wonderful picture!

Parita said...

Wow super quick and delicious :)

srikars kitchen said...

wow.. nice entry.. looks delicious..

Uma said...

that's a super healthy curry. So quick too :)

Vishali said...

Mix veggie stir fry looks delicious.....also the appams. I think kids will love it.

a2zvegetariancuisine said...

Thanks Renu, Parita, Srikar, Uma, Vishali for your comments.

Suparna said...

healthy stir fry, love the taste of stir fried stuff :) pic looks bright and nice.

mahimaa's kitchen said...

wow.. looks very colorful.. wonderful entry. thanks.

a2zvegetariancuisine said...

Thanks Suparna, & Mahimaa for visiting, keep checking for more healthy recipes. Muskaan

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