Stir-Fried Carrots, Corn & Peppers
This eclectic stir-fry is a colorful combination of carrot, red bell pepper, corn and romaine lettuce. This recipe exemplifies how to stir-fry vegetables with different textures. The carrots, which are a “hard” vegetable, should be stir-fried for a minute before you add “medium-hard” vegetables like peppers or corn, which require slightly less cooking. Finally, add “soft or leafy” vegetables in the last 30 seconds to ensure all the vegetables achieve the same level of doneness. Make sure the lettuce is dry—if it’s wet when added to the pan, it will turn the stir-fry into a braise.
From EatingWell: September/October 2011
Yield: 6 servings, about 1/2 cup each
Active Time: 20 minutes
Total Time: 20 minutes
- 1 tablespoon Shao Hsing rice wine (see Note) or dry sherry
- 2 teaspoons reduced sodium-soy sauce
- 1 teaspoon toasted sesame oil
- 1/4 teaspoon salt
- 1/4 teaspoon sugar
- 2 teaspoons plus 1 tablespoon peanut oil or canola oil, divided
- 1 tablespoon minced fresh ginger
- 1 teaspoon minced fresh jalapeño pepper with seeds, or more to taste
- 1 cup sliced carrot (1/4 inch thick)
- 1 medium red bell pepper, cut into 1/4-inch-wide strips
- 1 1/2 cups fresh corn kernels (from 2-3 medium ears; see Tip)
- 2 cups shredded romaine lettuce (about 4 medium leaves)
- Combine rice wine (or sherry), soy sauce and sesame oil in a small bowl. Combine salt and sugar in another small bowl.
- Heat a 14-inch flat-bottomed wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl in 2 teaspoons peanut (or canola) oil. Add ginger and jalapeño and stir-fry until fragrant, about 10 seconds. Add carrot and stir-fry 1 minute. Swirl in the remaining 1 tablespoon peanut (or canola) oil, bell pepper and corn, sprinkle on the salt mixture and stir-fry until the vegetables are almost crisp-tender, about 2 minutes. Add lettuce, swirl in the rice wine mixture and stir-fry until the lettuce is just limp, about 30 seconds.
- Note: Shao Hsing (or Shao xing) is a seasoned rice wine. It is available at most Asian specialty markets and in the Asian section of some larger supermarkets. If unavailable, dry sherry is the best substitute.
- Tip: To remove corn kernels, stand an ear of corn on one end and slice the kernels off with a sharp knife. One ear will yield about 1/2 cup kernels.
Nutrition Per serving:
93 calories; 5 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 11 g carbohydrates; 0 g added sugars; 2 g protein; 2 g fiber; 179 mg sodium; 257 mg potassium.
Nutrition Bonus: Vitamin A (112% daily value), Vitamin C (50% dv)
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 1 fat