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Pollo alla Firènze
Learn how to properly prepare Italian cuisine by following our easy-to-understand recipes that walk you step-by-step through the process.
Indian-Style Vegetable Stir-Fry
Yield: Makes 6 servings
Using canola oil is an easy way to reduce the amount of saturated fat in stir-fries. Canola oil is rapidly becoming more popular in the U.S., as health-conscious cooks learn it contains more monounsaturated fat (the "better" fat) than any oil except olive oil. It even contains omega-3 fatty acids, which have been found to lower cholesterol and triglycerides. Canola oil is mild in flavor, so it can be used in salad dressings as well as cooking.
Ingredients:
1
teaspoon canola oil
1
teaspoon curry powder
1
teaspoon ground cumin
1/8
teaspoon red pepper flakes
1-1/2
teaspoons minced seeded jalapeño pepper*
2
cloves garlic, minced
3/4
cup chopped red bell pepper
3/4
cup thinly sliced carrots
3
cups cauliflower florets
1/2
cup water, divided
1/2
teaspoon salt
2
teaspoons finely chopped fresh cilantro (optional)
Preparation:
1.
Heat oil in large nonstick skillet over medium-high heat. Add curry powder, cumin and red pepper flakes; cook and stir about 30 seconds.
2.
Stir in jalapeño pepper and garlic. Add bell pepper and carrots; mix well. Add cauliflower; reduce heat to medium.
3.
Stir in 1/4 cup water; cook and stir until water evaporates. Add remaining 1/4 cup water; cover and cook about 8 to 10 minutes or until vegetables are crisp-tender, stirring occasionally.
4.
Add salt; mix well. Sprinkle with cilantro and garnish, if desired.
Nutritional Information:
| Serving Size: 2/3 cup stir-fry | |
| Sodium | 198 mg |
| Protein | 2 g |
| Fiber | 1 g |
| Carbohydrate | 7 g |
| Saturated Fat | <1 g |
| Total Fat | 1 g |
| Calories from Fat | 22 % |
| Calories | 40 |
Dietary Exchange:
| Vegetable | 1-1/2 |
This recipe appears in:
Middle Eastern
