Baby Corn and Soya Stir-fry
by Tarla Dalal
When it comes to health food, stir-fries are always on top of my list, as it is quite easy to monitor the amount of fat used.
I have chosen soya nuggets because of their low 'bad' cholesterol, and baby corn adds the much-needed crunch without adding to the fat as well.
You can also try other recipes using baby corn like Baby Corn and Mushroom Salad , Baby Corn and Capsicum Stir-fry Envelope or Baby Corn and Paneer Jalfrazie .
Baby Corn and Soya Stir-fry recipe - How to make Baby Corn and Soya Stir-fry
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1 cup parboiled baby corn
1/2 cup soya chunks (nuggets)
2 tsp chopped garlic (lehsun)
1/4 dozen chopped spring onions whites
1/2 cup capsicum cubes
3/4 cup sliced mushrooms (khumbh)
3 tsp soy sauce
2 tbsp chilli sauce
1/2 cup chopped spring onion greens
1 tbsp oil
a pinch of sugar
salt to taste
- Main procedure
- Soak the soya nuggets in warm water for 10 to 15 minutes. Drain and squeeze out all the water.
- Heat the oil in a non-stick pan, add the garlic, spring onion whites and capsicum and sauté over high flame till the onions turn golden brown in colour.
- Add the mushrooms and sauté for 1 minute.
- Add the soya nuggets and baby corn and sauté for 2 minutes.
- Add the soya sauce, chilli sauce, sugar and salt and cook for 2 more minutes.
- Add the spring onion greens and cook for another minute.
- Serve immediately.
| Energy | 83 cal |
| Protein | 2.4 g |
| Carbohydrates | 11.3 g |
| Fiber | 2.2 g |
| Fat | 3.9 g |
| Cholesterol | 0 mg |
| Vitamin A | 219.2 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 40.8 mg |
| Folic Acid | 15.7 mcg |
| Calcium | 25.4 mg |
| Iron | 1.1 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 261 mg |
| Potassium | 195.8 mg |
| Zinc | 0.4 mg |
Best stir-fry dish.... humne aaj yeh dish banayee... sabhi ne pasand kiya. humne isme button Mushroom bhi add kiye the. Bada mazza aaya khane me aur Khilane me.