Indian-Style Vegetable Stir-Fry
YIELD Makes 6 servings
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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:
- Heat oil in large nonstick skillet over medium-high heat. Add curry powder, cumin and red pepper flakes; cook and stir about 30 seconds.
- Stir in jalapeño pepper and garlic. Add bell pepper and carrots; mix well. Add cauliflower; reduce heat to medium.
- 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.
- Add salt; mix well. Sprinkle with cilantro and garnish, if desired.
| 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 |
| Vegetable | 1-1/2 |
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