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.
Makes 6 servings
|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|
|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.
- 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|
|Calories from Fat||22 %|
|Total Fat||1 g|
|Saturated Fat||<1 g|
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