Spicy Stir Fried Baby Corn


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Stir frying is a very popular method of cooking food that originated in China. It is a nutritious and convenient way of cooking as it makes use of minimal oil. The short cooking time makes the vegetables more succulent and preserves their texture and natural flavours while preventing the loss of water soluble vitamins like B and C. I've used baby corn in the dish, as this versatile vegetable is extremely low in carbohydrates. Instead of the baby corn, you can even use mushrooms or low fat paneer.

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Serves 4.
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Ingredients


200 gms (2 packets) baby corn, sliced into 2 lengthwise
1 green chilli, finely chopped
1 1/2 tsp finely chopped ginger
1 1/2 tsp finely chopped garlic
1 tsp soy sauce
2 tsp tomato chilli sauce
1 tsp cornflour
a few red and green capsicum slices
1 tsp oil
salt and black pepper (kalimirch) powder to taste

Method
  1. Combine the soya sauce, tomato-chilli sauce and cornflour with 2 tablespoons of water in a bowl. Keep aside.
  2. Heat the oil in non-stick pan, add the baby corn and sauté over a high flame for 4 to 5 minutes.
  3. Add the green chilli, ginger and garlic and sauté for another 2 minutes.
  4. Add the cornflour and sauce mixture. Mix well over a high flame till the sauce coats the baby corn evenly.
  5. Toss in the capsicum, add salt and pepper and mix well. Serve hot.
Nutrient values per serving
AmtEnergyProteinChoFatVit-AVit-CCalciumIronF.AcidFibre
66 gm84 kcal2.3 gm15.0 gm2.6 gm73.5 mcg13.1 mg3.4 mg0.3 mg13.3 mcg1.5 gm

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