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Snow Pea and Bean Sprout Stir-Fry

By
Andrew Chase
Photography by
Mark Schultz
Stir-fried snow peas and fresh crunchy bean sprouts cook quickly using very little liquid—the best way to preserve their water-soluble nutrients.

Ingredients

  • 2 cups  (500 mL)  snow peas (about 7 oz/200 g)
  • 4 cups  (1 L)  bean sprouts (about 8 oz/225 g)
  • 2 tbsp  (30 mL)  peanut oil or vegetable oil
  • 2 cloves  garlic, minced
  • Pinch salt
  • 1-1/2 cups  (375 mL)  julienned fresh shiitake mushroom caps (about 3 oz/85 g whole mushrooms)
  • 3 green onions, sliced thinly on a diagonal
  • Pinch granulated sugar
  • 1 tsp  (5 mL)  light soy sauce

Preparation

1. Pull off strings from peas. Stack 3 or 4 pods; slice lengthwise into 3 or 4 thin strips to make julienne. 
 
2. Pinch off roots and brown seeds from bean sprouts.
 
3. In wok, heat oil over medium-high heat; fry garlic and salt until fragrant but not browned, about 20 seconds. Add mushrooms and onions; stir-fry for 1 minute. Add peas, sugar and 3 tbsp/45 mL water; stir-fry until peas are tender and liquid has evaporated, 1 to 2 minutes. Add bean sprouts and soy sauce; stir-fry for 1 minute. 
 
Variation: Snow Pea and Bean Sprout Stir-Fry with a Hat
Whisk together 3 eggs, 1 tsp/5 mL sesame oil and pinch each salt and white pepper; if desired, whisk in ¼ cup/60 mL minced fresh cilantro. After making the vegetable stir-fry, quickly wipe out the wok, return to heat and heat 1 tbsp/15 mL peanut or vegetable oil. Pour in egg mixture and cook until egg is set and very lightly browned on bottom. Flip, cook top for 20 seconds and slide omelette over vegetables. 

Per serving: about 205 cal, 9 g pro, 15 g total fat (3 g sat. fat), 10 g carb (3 g dietary fibre, 5 g sugar), 140 mg chol, 99 mg sodium, 345 mg potassium. % RDI: 5% calcium, 16% iron, 12% vit A, 52% vit C, 30% folate. 
 
 
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Source

Fresh Juice: June/July 2012

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