Chinese Stir Fried Vegetables ( Low Calorie Healthy Cooking )


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Chinese stir fried vegetables, typically, chinese cuisine uses a lot of oil in its stir-fried preparations, which makes the food unhealthy. I’ve used less oil in this stir-fried preparation, which brings out the flavour of the vegetables with the chinese flavourings. A truly guilt-free one-dish meal that provides just 41 calories, it is also rich in proteins, vitamin c and fibre. I’ve tried to make some of the authentic chinese ingredients like chilli oil, chillies in vinegar and garlic water, at home itself, to give that authentic chinese feel to this preparation even while not sending you on a wild goose chase across town to obtain the ingredients. Relish it with a bowl of chinese style noodles.

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Preparation Time: 
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Makes 4 servings
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Ingredients


(makes Approx. 1/4 Cup)
5 to 6 whole dry kashmiri red chillies , broken into pieces
1/4 cup refined oil

(makes Approx. 2 Tbsp)
1 tsp grated ginger (adrak)
5 whole dry kashmiri red chillies ,
warm water
6 medium sized garlic (lehsun)

(makes Approx. 1/4 Cup)
4 green chillies , finely chopped
1/3 cup vinegar

Other Ingredients
2 tsp chilli oil
1/4 cup sliced onions
1/2 cup chopped spring onions
3/4 cup shredded cabbage
1/2 cup sliced capsicum
1/2 cup sliced tomatoes
1/2 cup bean sprouts
1/4 cup thinly sliced carrots
2 tsp soy sauce
2 tsp ginger (adrak)
1 tsp chilli garlic paste
2 tsp chillies in vinegar
salt to taste

Method
For the chilli oil

  1. Heat the oil in a deep pan on a high flame, when the oil smokes add the chillies. Remove from the flame, cover and keep aside for 2 hours.
  2. Strain using a strainer and keep aside.

For the ginger water

  1. Combine the ginger and 2 tbsp of water in a bowl and keep aside for ½ an hour. Use as required.

For the chilli garlic paste

  1. Combine the red chillies, garlic and 2 tbsp of water together and blend in a mixer till smooth. Use as required.

For the chillies in vinegar

  1. Combine the green chillies and vinegar together in a small pan, simmer for a minute and keep aside. Use as required.

How to proceed

  1. Heat the chilli oil on a large tava (griddle), add the onions and all the vegetables and sauté on a high flame for 2 minutes.
  2. Add the soya sauce, 2 tsp of ginger water, 1 tsp of chilli garlic paste, 2 tsp of chillies in vinegar and salt, toss well and sauté on a high flame for another 30 seconds. Serve hot.

Handy tip:

  1. Make chilli oil, ginger water, chilli-garlic paste and chillies in vinegar in more quantity and store them in the refrigerator till use.
Nutrient values Per serving
EnergyProteinCarbohydrateFatFibreIronVitamin C
64 calories 2.1 gm 8.2 gm 2.7 gm 1.2 gm 1.0 mg 30.2 mg
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Foodie #569301May 28, 2014

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