Broccoli and Baby Corn Stir Fry
by Tarla Dalal
Tired of dal-chawal? Then this is just the thing you need. A simple stir fry with oriental origins that is rich in fibre, folic acid, protein and above all taste. Toss in some noodles if you want to make a bigger meal of this dish.
Broccoli and Baby Corn Stir Fry recipe - How to make Broccoli and Baby Corn Stir Fry
Preparation Time: Cooking Time: Total Time:
Serves 4.
3/4 cup broccoli or cauliflower, (blanched), cut into big pieces
1/3 cup baby corn, sliced diagonally
1/3 cup capsicum, cut into big pieces
1/3 cup onions, cut into big pieces
2 tbsp french beans (par boiled)
a few pieces diagonally sliced cucumber
7 to 8 lightly toasted cashewnuts (kaju)
1 tsp finely chopped garlic (lehsun)
1 tbsp cornflour
a pinch of sugar
2 pinches of black pepper (kalimirch) powder
2 tbsp oil
salt to taste
Method
- Main Procedure
- Heat the oil in a wok or frying pan on a high flame. Add the garlic and stir fry over a high flame for a few seconds.
- Add the capsicums, onions, broccoli, baby corn, french beans and cucumber and stir fry for 2 minutes.
- Mix the cornflour with ½ cup of water and add to the mixture.
- Add the black pepper, sugar and salt and cook for 1 minute.
- Serve hot topped with the toasted cashewnuts.
Nutrient values per serving
| Energy | 115 cal |
| Protein | 1.8 g |
| Carbohydrates | 8.5 g |
| Fiber | 1.2 g |
| Fat | 8.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 361 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 24.8 mg |
| Folic Acid | 21.4 mcg |
| Calcium | 22.6 mg |
| Iron | 0.6 mg |
| Magnesium | 16.9 mg |
| Phosphorus | 41.6 mg |
| Sodium | 3 mg |
| Potassium | 103.3 mg |
| Zinc | 0.3 mg |
Outbrain
excellent recipe.
Excellent recipe! It was very easy and turned out just as I hoped. It was very tasty accompanied by chilli paneer and fried rice. I loved the addition of cashew nuts. As we like our vegetables quite crunchy, we didn't blanch or boil the broccoli first.
Broccoli, baby corn and mixed veggies stir fried on a high flame to make a healthy quick vegetable.
A classic stir fry dish! rich in vitamins...this dish is great as light dinner. Best consumed with some kind of light soup.