Indian-Style Vegetable Stir-Fry

by the Editors of Publications International, Ltd.

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Publications International, Ltd., the Editors of.  "Indian-Style Vegetable Stir-Fry."  31 August 2006.  HowStuffWorks.com. <http://recipes.howstuffworks.com/indian-style-vegetable-stir-fry-recipe.htm>  01 December 2008.

Indian-Style Vegetable Stir-Fry Photo
Indian-Style Vegetable Stir-Fry
Yield: Makes 6 servings
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Using canola oil is an easy way to reduce the amount of saturated fat in stir-fries. Canola oil is rapidly becoming more popular in the U.S., as health-conscious cooks learn it contains more monounsaturated fat (the "better" fat) than any oil except olive oil. It even contains omega-3 fatty acids, which have been found to lower cholesterol and triglycerides. Canola oil is mild in flavor, so it can be used in salad dressings as well as cooking.
Ingredients:
1
teaspoon canola oil

1
teaspoon curry powder

1
teaspoon ground cumin

1/8
teaspoon red pepper flakes

1-1/2
teaspoons minced seeded jalapeño pepper*

2
cloves garlic, minced

3/4
cup chopped red bell pepper

3/4
cup thinly sliced carrots

3
cups cauliflower florets

1/2
cup water, divided

1/2
teaspoon salt

2
teaspoons finely chopped fresh cilantro (optional)



Preparation:
1.
Heat oil in large nonstick skillet over medium-high heat. Add curry powder, cumin and red pepper flakes; cook and stir about 30 seconds.

2.
Stir in jalapeño pepper and garlic. Add bell pepper and carrots; mix well. Add cauliflower; reduce heat to medium.

3.
Stir in 1/4 cup water; cook and stir until water evaporates. Add remaining 1/4 cup water; cover and cook about 8 to 10 minutes or until vegetables are crisp-tender, stirring occasionally.

4.
Add salt; mix well. Sprinkle with cilantro and garnish, if desired.



Nutritional Information:
Serving Size: 2/3 cup stir-fry
Sodium 198 mg
Protein 2 g
Fiber 1 g
Carbohydrate 7 g
Saturated Fat <1 g
Total Fat 1 g
Calories from Fat 22 %
Calories 40
Dietary Exchange:
Vegetable 1-1/2


This recipe appears in: Middle Eastern