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Stir-Fried Mixed Vegetables

Makes 6 servings

Stir-fries are a great solution for busy weeknights. Not only are they quick and easy, you can mix and match vegetables to suit whatever is in your crisper.

Ingredients

12 oz Chinese cabbage or bok choy 375 g
2 tbsp vegetable oil 25 mL
2  cloves garlic, minced 2 
3 to 4 tsp grated ginger root 15 to 20 mL
2 cups carrots, julienned 500 mL
8  black Chinese or shiitake mushrooms, sliced 8 
1  can (51⁄2 oz/156 mL) sliced bamboo shoots (optional) 1 
1  can (14 oz/398 mL) baby corn cobs, drained and halved 1 
4  green onions, sliced diagonally 4 
1 cup chicken or vegetable broth 250 mL
2 tbsp sodium-reduced soy sauce 25 mL
4 tsp cornstarch 20 mL
2 tbsp cold water 25 mL

Instructions

Step 1
Trim cabbage, cutting center rib into 2-inch (5 cm) chunks; slice leaves into strips.

Step 2
In a large wok or skillet, heat oil over medium-high heat; cook garlic and ginger root, stirring, for 30 seconds. Add cabbage ribs and carrot; stir-fry for 2 to 3 minutes. Add mushrooms, bamboo shoots, if using, corn and green onions; stir-fry for 2 minutes. Add sliced cabbage leaves, broth and soy sauce; cook, stirring, for 1 to 2 minutes or until vegetables are tender-crisp. Mix cornstarch with water; slowly add to broth, stirring constantly until thickened.

Tips

You’ll find shiitake mushrooms in the produce or specialty section of most supermarkets. If using dried mushrooms, rehydrate for 15 minutes in 1 cup (250 mL) boiling water. Discard the stems before slicing. Strain the soaking liquid and use it instead of chicken or vegetable broth in the recipe, if desired.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 99
8%
Fat / Lipides 5.0 g
Saturated / saturés 0.4 g
+ Trans / trans 0.1 g
Cholesterol / Cholestérol 0 mg
35%
Sodium / Sodium 846 mg
3%
Carbohydrates / Glucides 10.3 g
14%
Fiber / Fibres 3.4 g
Sugars / Sucres 3.0 g
Protein Protéines 4.1 g
91%
Vitamin A / Vitamine A
40%
Vitamin C / Vitamine C
8%
Calcium / Calcium
12%
Iron / Fer
DIETITIAN’S MESSAGE
Stir-frying is an easy way to enjoy an abundance of vegetables that provide us with valuable vitamins, minerals and antioxidants. In addition to adding flavor without fat, garlic and some other seasonings are thought to have disease-fighting properties. To make this recipe into a meal, serve with steamed rice and South Side Halibut. Complete the meal with a choice from the Milk Products food group, such as frozen yogurt.
Contributors
Raymond Colliver, Chef
Dani Flowerday, Dietitian
Cook Great Food - Dietitians of Canada. 2001. Published by Robert Rose Inc.

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