Day 11: "Stir-Fried" Frozen Vegetables
Ten minutes start to finish! While what I threw together last night isn’t yet perfect, it’s a great start. I especially like the technique of cooking the vegetables in virtually no-cal chicken broth (water would likely work as well since the source of flavor is soy sauce) rather than stir-frying in oil. I did add a bit of sesame oil to deepen the flavor but even it might not be necessary.
If you haven’t recently checked out the frozen vegetables at the grocery store, do. They are often on sale and of course can be kept in-waiting in the freezer. And they’re good (well, except for the carrots!) and terrific to have on hand for nights it’s frozen vegetables or no vegetables at all.
The mix used here was called “vegetable stand” and included broccoli, red pepper, sugar snap peas and water chestnuts. It would be easy to add an onion, mushrooms, zucchini, any vegetable on hand or that your family really likes.
This could be the start of a supper stir-fry – just cook tofu, chicken or shrimp before the vegetables, set aside, then add in after vegetables are cooked.
“STIR-FRIED” FROZEN VEGETABLES
Active time: 5 minutes
Time to table: 10 minutes
Makes 4 generous servings
½ cup fat-free chicken broth (Cook's Illustrated taste testers recommend Swanson’s Natural Goodness)
14 ounces frozen vegetables
1 tablespoon cornstarch
2 tablespoons soy sauce
1 teaspoon sugar
1 teaspoon sesame oil
Dash red pepper flakes
Salt and pepper to taste
Cook broth and vegetables in a large skillet, covered and turning occasionally, until nearly cooked, about 5 minutes. Meanwhile, in a small dish, stir together cornstarch, soy sauce, sugar, sesame oil and red pepper flakes. Move vegetables to side of skillet, pour soy sauce mixture into center and stir in middle area until thickened. Once thick, turn vegetables until fully covered with sauce. Season to taste and serve.
Per Serving: 71 Cal (20% from Fat); 1g Protein; 1g Tot Fat; 10g Carb; 2g Fiber; 1mg Calcium; 0mg Iron; 544mg Sodium; 0mg Cholesterol, Weight Watchers 1 point
If you haven’t recently checked out the frozen vegetables at the grocery store, do. They are often on sale and of course can be kept in-waiting in the freezer. And they’re good (well, except for the carrots!) and terrific to have on hand for nights it’s frozen vegetables or no vegetables at all.
The mix used here was called “vegetable stand” and included broccoli, red pepper, sugar snap peas and water chestnuts. It would be easy to add an onion, mushrooms, zucchini, any vegetable on hand or that your family really likes.
This could be the start of a supper stir-fry – just cook tofu, chicken or shrimp before the vegetables, set aside, then add in after vegetables are cooked.
“STIR-FRIED” FROZEN VEGETABLES
Active time: 5 minutes
Time to table: 10 minutes
Makes 4 generous servings
½ cup fat-free chicken broth (Cook's Illustrated taste testers recommend Swanson’s Natural Goodness)
14 ounces frozen vegetables
1 tablespoon cornstarch
2 tablespoons soy sauce
1 teaspoon sugar
1 teaspoon sesame oil
Dash red pepper flakes
Salt and pepper to taste
Cook broth and vegetables in a large skillet, covered and turning occasionally, until nearly cooked, about 5 minutes. Meanwhile, in a small dish, stir together cornstarch, soy sauce, sugar, sesame oil and red pepper flakes. Move vegetables to side of skillet, pour soy sauce mixture into center and stir in middle area until thickened. Once thick, turn vegetables until fully covered with sauce. Season to taste and serve.
Per Serving: 71 Cal (20% from Fat); 1g Protein; 1g Tot Fat; 10g Carb; 2g Fiber; 1mg Calcium; 0mg Iron; 544mg Sodium; 0mg Cholesterol, Weight Watchers 1 point
Thanks for posting this... was looking for an easy "Frozen Vegetable" way to make stir fry. Seems the stir fry is the easiest way to get the healthiest stuff down all at once ;)
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