mixed vegetable stir-fry

Preparation time 10 minutes Cooking time 15 minutes low-calorie cooking spray onion, sliced 2 garlic cloves,crushed 1 red pepper, cored, deseeded and thinly sliced 1 yellow pepper, cored, deseeded and thinly sliced 100 g broccoli florets 200g baby corn, halved 8 baby courgettes, diagonally sliced into 1.5 cm(/4inch)lengths 100g canned sliced bamboo shoots, rinsed and drained 100 g canned water chestnuts, rinsed, drained and sliced 3 tablespoons light soy sauce oon 1 tablespoon cornflour 6 tablespoons vegetable stock thumb-sized piece of fresh root ginger, grated and juice squeezed out and reserved 2 tablespoons sweet chilli sauce 50g canned bean sprouts, rinsed and drained Spray large nonstick wok or frying pan with cooking spray and heat over a medium heat. Add the onion and garlic and stir-fry for 3 minutes, then add the peppers and stir-fry for a further 3 minutes.

Add the broccoli florets, baby corn and courgettes to the pan and continue to stir-fry for 5 minutes.Add the bamboo shoots and water chestnuts and toss to mix in.

Mix together the soy sauce, cornflour, stock, ginger juice and sweet chilli sauce in a small bowl until smooth.

Make a space in the centre of the stir-fried vegetables with a wooden spoon so that the base of the is visible. Pour in the sauce mixture, bring to the boil and cook, stirring constantly, until it starts to thicken. Toss the vegetables to coat thoroughly with the sauce.

Transfer to a warmed serving dish, sprinkle over the bean sprouts and serve immediately.

For quick bamboo shoot water chestnut soup, bring 1.2 litres (2 pints) vegetable stock to the boil in a saucepan. Add 4 sliced shiitake mushrooms, 200(7 oz)canned sliced bamboo shoots, rinsed and drained, and 200g (7 oz)canned water chestnuts, rinsed, drained and sliced, 1 chopped tomato and 6 sliced spring onions. Return to the boil. Mix tablespoon cornflour to paste with tablespoons cold water and add to the soup mixture with 2 tablespoons light soy sauce and 1 tablespoon sesame oil.

Cook, stirring, for 2-3 minutes until thickened, then ladle into warmed bowls and serve.

qingquang

See author's posts