Stir-Fried Carrots, Corn & Peppers

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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 adding “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.

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Cook Time:
20 mins
Total Time:
20 mins
Servings:
6
Yield:
6 servings, about 1/2 cup each

Ingredients

  • 1 tablespoon Shao Hsing rice wine (see Note) or dry sherry

  • 2 teaspoons reduced sodium-soy sauce

  • 1 teaspoon toasted sesame oil

  • ¼ teaspoon salt

  • ¼ 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)

Directions

  1. Combine rice wine (or sherry), soy sauce and sesame oil in a small bowl. Combine salt and sugar in another small bowl.

  2. 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 jalapeno 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.

Tips

Note: Shao Hsing (or Shaoxing) 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.

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Originally appeared: EatingWell Magazine, September/October 2011

Nutrition Facts (per serving)

93 Calories
5g Fat
11g Carbs
2g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size about 1/2 cup
Calories 93
% Daily Value *
Total Carbohydrate 11g 4%
Dietary Fiber 2g 8%
Total Sugars 5g
Protein 2g 4%
Total Fat 5g 7%
Saturated Fat 1g 5%
Vitamin A 5621IU 112%
Vitamin C 30mg 33%
Folate 50mcg 12%
Sodium 179mg 8%
Calcium 15mg 1%
Iron 1mg 3%
Magnesium 22mg 5%
Potassium 257mg 5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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