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Indian-Style Vegetable Stir-Fry


Indian-Style Vegetable Stir-Fry

Indian-Style Vegetable Stir-Fry

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.

Yield

Makes 6 servings

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)

*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

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

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