Stir-Fried Asian Vegetable Medley
This delightful Stir-Fried Asian Vegetable Medley is a colorful and healthy dish that brings together a variety of fresh vegetables, perfect for a quick dinner or a vibrant side dish. Inspired by a recipe discovered on ABCNEWS.com, this dish has become a family favorite, thanks to its adaptability. Use frozen broccoli and snow peas to save time, or substitute canned mushrooms for shiitake when needed. The medley is enhanced with ginger and garlic for a fragrant finish, while a savory soy sauce and chicken broth mixture brings all the flavors together. Ready in just 30 minutes, it pairs beautifully with tender, hot rice for a complete meal.
4
Servings
170
Calories
13
Ingredients
Ingredients
Canola oil
1 (tablespoon)
Broccoli florets
1.5 (cups)
Water
1 (tablespoon)
Julienned carrot
0.75 (cup)
Snow peas
1.5 (cups, ends trimmed)
Fresh shiitake mushrooms
6 (slivered)
Sliced water chestnuts, drained
0.5 (cup)
Garlic
1 (clove, minced)
Fresh ginger
0.5 (teaspoon, minced)
Reduced sodium soy sauce
3 (tablespoons)
Chicken broth
3 (tablespoons)
Cornstarch
1 (teaspoon)
Hot cooked rice
2 (cups)
Instructions
1
Prepare 2 cups of rice according to package instructions, then keep warm.
2
Heat a wok over medium heat, then add canola oil and increase to medium-high heat.
3
Add the broccoli florets and water to the wok. Stir-fry for about 1 minute until the broccoli turns bright green.
4
Incorporate the julienned carrots, snow peas, slivered mushrooms, sliced water chestnuts, minced garlic, and minced ginger. Stir-fry for 1 to 2 minutes until the vegetables are tender but still crisp.
5
In a small bowl, whisk together the reduced sodium soy sauce, chicken broth, and cornstarch until well combined.
6
Pour the soy sauce mixture into the wok and stir-fry for an additional minute until the sauce thickens and coats the vegetables evenly.
7
Serve the vegetable stir-fry over the hot cooked rice.
Nutrition Information
2g
Fat
27.5g
Carbs
5g
Protein
2.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Stir-Fried Asian Vegetable Medley?
It is a colorful and healthy dish featuring a variety of fresh vegetables stir-fried with ginger, garlic, and a savory soy-based sauce.
How long does it take to prepare this dish?
The entire recipe, including preparation and cooking, takes approximately 30 minutes.
How many servings does this recipe provide?
This recipe is designed to serve 4 people.
What are the primary vegetables used in this medley?
The medley includes broccoli florets, julienned carrots, snow peas, shiitake mushrooms, and sliced water chestnuts.
Can I use frozen vegetables instead of fresh?
Yes, you can use frozen broccoli and snow peas to save time; just ensure they are thawed or adjusted for cooking time.
What type of oil is recommended for stir-frying?
The recipe calls for 1 tablespoon of canola oil due to its high smoke point.
How do I ensure the broccoli is cooked correctly?
Stir-fry the broccoli with a tablespoon of water for about 1 minute until it turns bright green before adding other vegetables.
What can I substitute for shiitake mushrooms?
If fresh shiitake mushrooms are unavailable, you can substitute them with canned mushrooms.
What ingredients make up the stir-fry sauce?
The sauce is a blend of reduced-sodium soy sauce, chicken broth, and cornstarch.
How is the sauce thickened?
Cornstarch is whisked into the liquid ingredients and then heated in the wok for about a minute until it thickens and coats the vegetables.
Is this recipe considered healthy?
Yes, it is a nutrient-dense meal with only 170 calories per serving and plenty of fiber from the vegetables.
What is the nutritional breakdown per serving?
Each serving contains 170 calories, 2g of fat, 27.5g of carbohydrates, 5g of protein, and 2.5g of fiber.
Is this dish vegetarian?
As written, it uses chicken broth. To make it strictly vegetarian or vegan, substitute the chicken broth with vegetable broth.
How should I serve the Asian Vegetable Medley?
It is best served hot over 2 cups of freshly cooked rice.
How do I prepare the ginger and garlic?
Both the garlic and fresh ginger should be finely minced to distribute their flavors evenly throughout the dish.
What if I do not have a wok?
While a wok is ideal for high-heat stir-frying, a large, deep skillet can be used as a substitute.
Can I add meat to this recipe?
Yes, you can easily add sliced chicken, beef, or shrimp; just cook the protein thoroughly before adding the vegetables.
How do I keep the vegetables crisp?
Stir-fry the vegetables quickly over medium-high heat for only 1 to 2 minutes so they remain tender-crisp.
What is the purpose of adding water with the broccoli?
The water helps steam the broccoli slightly, ensuring it cooks through quickly while maintaining a vibrant green color.
Can I use regular soy sauce instead of reduced sodium?
Yes, but reduced-sodium soy sauce is recommended to better control the salt content of the dish.
Are water chestnuts necessary?
While optional, sliced water chestnuts add a unique, crunchy texture that complements the softer vegetables.
How do I julienne the carrots?
Cut the carrots into thin, matchstick-sized strips to ensure they cook at the same rate as the other vegetables.
Can I make this dish gluten-free?
To make it gluten-free, use a certified gluten-free soy sauce or tamari and ensure your cornstarch is gluten-free.
How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
What is the best way to reheat this stir-fry?
Reheat quickly in a pan over medium heat or in the microwave until warmed through, avoiding overcooking.
Can I add other vegetables to this medley?
Absolutely, this is an adaptable recipe; feel free to add bell peppers, snap peas, or baby corn.
Why do I whisk the sauce separately?
Whisking the sauce in a small bowl ensures the cornstarch is fully dissolved, preventing clumps when added to the wok.
What is the calorie count for this meal?
There are 170 calories per serving of this stir-fry.
Is there a lot of fat in this dish?
No, it is a low-fat option with only 2 grams of fat per serving.
Where did this recipe originate?
This specific stir-fry medley was inspired by a recipe found on ABCNEWS.com.