Name: 10-Minute Veggie Stir-Fry
Prep time: 7 min
Cook time: 8 min
Total time: 15 min
Ingredients: Broccoli Florets: (2 cups) – Provides a hearty and slightly bitter base, packed with vitamins and fiber. Choose fresh or frozen, ensuring they are cut into bite-sized pieces for quick cooking.; Bell Pepper (any color): (1 large) – Adds sweetness and vibrant color, rich in Vitamin C and antioxidants. Slice into strips for even cooking and visual appeal.; Carrots: (2 medium) – Contributes sweetness and a satisfying crunch, loaded with beta-carotene. Slice thinly or julienne for faster cooking and a delicate texture.; Snap Peas or Snow Peas: (1 cup) – Offers a sweet and crisp element, providing fiber and vitamins. Snap peas have a slightly thicker pod, while snow peas are flatter and more tender.; Onion (yellow or red): (1/2 medium) – Adds aromatic depth and savory flavor, containing antioxidants and prebiotics. Slice thinly for quick caramelization and even cooking.; Garlic: (2-3 cloves) – Essential for flavor, bringing pungent and savory notes, known for its immune-boosting properties. Mince finely to release its aroma and flavor quickly.; Ginger (fresh): (1 tablespoon, minced) – Lends a warm, spicy, and slightly sweet flavor, known for its anti-inflammatory benefits and digestive aid. Fresh ginger is crucial for the best flavor; mince or grate finely.; Soy Sauce (low sodium): (1/4 cup) – Forms the base of the stir-fry sauce, providing umami and saltiness. Low sodium is recommended for healthier sodium levels, allowing you to control the saltiness.; Oyster Sauce (optional, for vegetarian use vegetarian oyster sauce): (2 tablespoons) – Adds depth and richness to the sauce, contributing a savory umami flavor. For a vegetarian version, use a vegetarian oyster sauce made from mushrooms.; Sesame Oil: (1 tablespoon) – Adds a nutty aroma and flavor, especially important for stir-fries. Use toasted sesame oil for the most intense flavor.; Cornstarch: (1 tablespoon) – Thickens the sauce, creating a glossy coating on the vegetables. Mix with a little water to create a slurry before adding.; Vegetable Broth or Water: (2 tablespoons) – Helps to thin the sauce and steam the vegetables slightly, ensuring they cook through quickly and evenly.; Cooking Oil (vegetable, canola, or peanut): (2 tablespoons) – Needed for stir-frying, choose an oil with a high smoke point. Vegetable, canola, or peanut oil are all good options.; Optional Garnishes: Sesame seeds, chopped green onions, red pepper flakes – For added flavor, texture, and visual appeal.

Ingredients

Broccoli Florets: (2 cups) – Provides a hearty and slightly bitter base, packed with vitamins and fiber. Choose fresh or frozen, ensuring they are cut into bite-sized pieces for quick cooking.
Bell Pepper (any color): (1 large) – Adds sweetness and vibrant color, rich in Vitamin C and antioxidants. Slice into strips for even cooking and visual appeal.
Carrots: (2 medium) – Contributes sweetness and a satisfying crunch, loaded with beta-carotene. Slice thinly or julienne for faster cooking and a delicate texture.
Snap Peas or Snow Peas: (1 cup) – Offers a sweet and crisp element, providing fiber and vitamins. Snap peas have a slightly thicker pod, while snow peas are flatter and more tender.
Onion (yellow or red): (1/2 medium) – Adds aromatic depth and savory flavor, containing antioxidants and prebiotics. Slice thinly for quick caramelization and even cooking.
Garlic: (2-3 cloves) – Essential for flavor, bringing pungent and savory notes, known for its immune-boosting properties. Mince finely to release its aroma and flavor quickly.
Ginger (fresh): (1 tablespoon, minced) – Lends a warm, spicy, and slightly sweet flavor, known for its anti-inflammatory benefits and digestive aid. Fresh ginger is crucial for the best flavor; mince or grate finely.
Soy Sauce (low sodium): (1/4 cup) – Forms the base of the stir-fry sauce, providing umami and saltiness. Low sodium is recommended for healthier sodium levels, allowing you to control the saltiness.
Oyster Sauce (optional, for vegetarian use vegetarian oyster sauce): (2 tablespoons) – Adds depth and richness to the sauce, contributing a savory umami flavor. For a vegetarian version, use a vegetarian oyster sauce made from mushrooms.
Sesame Oil: (1 tablespoon) – Adds a nutty aroma and flavor, especially important for stir-fries. Use toasted sesame oil for the most intense flavor.
Cornstarch: (1 tablespoon) – Thickens the sauce, creating a glossy coating on the vegetables. Mix with a little water to create a slurry before adding.
Vegetable Broth or Water: (2 tablespoons) – Helps to thin the sauce and steam the vegetables slightly, ensuring they cook through quickly and evenly.
Cooking Oil (vegetable, canola, or peanut): (2 tablespoons) – Needed for stir-frying, choose an oil with a high smoke point. Vegetable, canola, or peanut oil are all good options.
Optional Garnishes: Sesame seeds, chopped green onions, red pepper flakes – For added flavor, texture, and visual appeal.

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Instructions

Prep the Vegetables: Begin by washing and preparing all your vegetables. Chop the broccoli into bite-sized florets, slice the bell pepper into strips, thinly slice or julienne the carrots, trim the ends of the snap peas (if needed), thinly slice the onion, mince the garlic, and mince or grate the fresh ginger. Having all your vegetables prepped and ready to go is key to making this a truly 10-minute stir-fry. This step is crucial for speed and efficiency.
Prepare the Sauce: In a small bowl, whisk together the low sodium soy sauce, oyster sauce (or vegetarian oyster sauce), sesame oil, cornstarch, and vegetable broth (or water). Whisk until the cornstarch is fully dissolved and the sauce is smooth. Set aside. Preparing the sauce in advance ensures a smooth and quick addition to the stir-fry.
Heat the Wok or Pan: Place a wok or large skillet over high heat. Allow the wok or pan to get very hot. This high heat is essential for proper stir-frying, creating that slightly charred and flavorful result. If you don’t have a wok, a large, heavy-bottomed skillet will work.
Add Cooking Oil: Once the wok or pan is hot, add the cooking oil. Swirl the oil around to coat the bottom of the wok or pan evenly. The hot oil prevents sticking and helps the vegetables cook quickly.
Stir-fry Aromatics: Add the minced garlic and ginger to the hot oil. Stir-fry for about 30 seconds, or until fragrant. Be careful not to burn the garlic and ginger; they should become fragrant but not brown too quickly. This step infuses the oil with flavor, creating a delicious base for the stir-fry.
Add Harder Vegetables: Add the broccoli florets and carrot slices to the wok or pan. Stir-fry for 2-3 minutes, tossing frequently. These vegetables are denser and take slightly longer to cook, so they go in first. Stir-frying ensures even cooking and prevents them from becoming soggy.
Add Softer Vegetables: Add the bell pepper strips, onion slices, and snap peas (or snow peas) to the wok or pan. Stir-fry for another 2-3 minutes, continuing to toss frequently. These vegetables cook more quickly and are added later to maintain their crisp-tender texture.
Pour in the Sauce: Pour the prepared stir-fry sauce over the vegetables in the wok or pan. Stir quickly to coat all the vegetables evenly with the sauce. The sauce will thicken quickly as it heats up and coats the vegetables.
Cook Until Sauce Thickens: Continue to stir-fry for another 1-2 minutes, or until the sauce has thickened and the vegetables are crisp-tender. The sauce should become glossy and coat the vegetables beautifully. Avoid overcooking the vegetables; they should still have a slight crunch.
Serve Immediately: Remove the stir-fry from the heat and serve immediately. Garnish with sesame seeds, chopped green onions, and red pepper flakes (if desired). Serve hot and enjoy! Stir-fries are best enjoyed fresh and hot.

Prep Time: 7 minutes
Cook Time: 8 minutes

Nutrition

Serving Size: one normal portion
Calories: 250
Sodium: 500mg
Fiber: 8
Protein: 7