Stir-Fried Carrots, Corn & Peppers

  • Serves: 6 servings, about 1/2 cup each

  • Prep Time: 20 minutes


Description

This eclectic stir-fry is a colorful combination of carrot, red bell pepper, corn and romaine lettuce. This recipe exemplifies how to stir-fry vegetables with different textures. The carrots, which are a “hard” vegetable, should be stir-fried for a minute before you add “medium-hard” vegetables like peppers or corn, which require slightly less cooking. Finally, add “soft or leafy” vegetables in the last 30 seconds to ensure all the vegetables achieve the same level of doneness. Make sure the lettuce is dry—if it’s wet when added to the pan, it will turn the stir-fry into a braise.

Ingredients

1 tablespoon Shao Hsing rice wine (see Cook Tips) or dry sherry
2 teaspoons reduced sodium-soy sauce
1 teaspoon toasted sesame oil
1/4 teaspoon salt
1/4 teaspoon sugar
2 teaspoons plus 1 tablespoon peanut oil or canola oil, divided
1 tablespoon minced fresh ginger
1 teaspoon minced fresh jalapeño pepper with seeds, or more to taste
1 cup sliced carrot (1/4 inch thick)
1 medium red bell pepper, cut into 1/4-inch-wide strips
1 1/2 cups fresh corn kernels (from 2-3 medium ears; see Cook Tips)
2 cups shredded romaine lettuce (about 4 medium leaves)

Cooking Instructions

Combine rice wine (or sherry), soy sauce and sesame oil in a small bowl. Combine salt and sugar in another small bowl.

Heat a 14-inch flat-bottomed wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl in 2 teaspoons peanut (or canola) oil. Add ginger and jalapeño and stir-fry until fragrant, about 10 seconds. Add carrot and stir-fry 1 minute. Swirl in the remaining 1 tablespoon peanut (or canola) oil, bell pepper and corn, sprinkle on the salt mixture and stir-fry until the vegetables are almost crisp-tender, about 2 minutes. Add lettuce, swirl in the rice wine mixture and stir-fry until the lettuce is just limp, about 30 seconds.

Cook's Tip

Shao Hsing (or Shao xing) is a seasoned rice wine. It is available at most Asian specialty markets and in the Asian section of some larger supermarkets. If unavailable, dry sherry is the best substitute.

To remove corn kernels, stand an ear of corn on one end and slice the kernels off with a sharp knife. One ear will yield about 1/2 cup kernels.


Nutritional Analysis
Per serving
Calories Per Serving
93
Total Fat
5 g
Saturated Fat
5 g
Monounsaturated Fat
2 g
Sodium
179 mg
Carbohydrates
11 g
Fiber
2 g
Protein
2 g
Potassium
257 mg

Dietary Exchanges


1/2 starch, 1 vegetable, 1 fat



© 2012 Eating Well Inc. All rights reserved. Reprinted with permission.