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Quick Vegetable Stir Fry
- RECIPE MAKES: 1 serving containing 3g protein
- PREP TIME: 20 minutes
- COOK TIME: 20 minutes
Method
Step 1
Place cauliflower, broccoli, beans and carrot into a saucepan of boiling water. Boil, uncovered for 2 minutes; drain.
Step 2
Heat oil in a fry-pan; stir fry garlic, onion and mushroom; 3 minutes. Add drained vegetables, coconut cream and cornflour blended with dissolved stock powder.
Step 3
Stir until sauce boils and thickens. Sprinkle with pepper and serve.
Serving suggestions:
If you fancy dessert; try serving this vegetable stir fry with vanilla ice cream or ProZero custard (see recipe section), both taste great.
Top tip:
Different vegetables can be used in the stir fry if you prefer eg. capsicum, spring onions, snow peas and sugar snap peas. Ask your dietitian if you are unsure.
Ingredients
- 3 florets cauliflower
- 1 large floret (35g) broccoli
- ¾ cup green beans, sliced thickly
- 1 carrot, peeled, sliced thickly
- 3 tsp peanut oil
- 1 clove garlic, crushed
- ½ brown onion, peeled, thickly sliced
- 2 button mushrooms (28g), sliced
- ¼ cup (60ml) light coconut cream
- 1 tsp gluten free cornflour
- ¼ tsp gluten free vegetable stock powder dissolved in ¼ cup boiling water
- Ground black pepper to taste
