Vegetable Stir Fry
Healthy vegetable stir fry recipe made with broccoli, peppers, corn and more. Serve with rice or noodles.
Healthy vegetable stir fry recipe made with broccoli, peppers, corn and more. Serve with rice or noodles.
- 1/2 tsp red pepper flakes
- 1/4 cup light brown sugar
- 1 tbsp sesame oil
- sesame seeds (optional)
- 15 oz canned baby corn (drained)
- 8 oz canned water chestnuts (drained)
- 2 cups broccoli (frozen)
- 1/2 red bell pepper (washed and sliced)
- 1/2 yellow bell pepper (washed and sliced)
- 1/4 low sodium soy sauce
- 3 tbsp chopped garlic in olive oil
- Carbohydrate 18.3207514738118 g
- Cholesterol 0 mg
- Fat 4.50323813412979 g
- Fiber 0.00510000014305115 g
- Protein 0.0246518750189359 g
- Saturated Fat 0.63961125129643 g
- Serving Size 1 1 people (241g)
- Sodium 5.23229167108503 mg
- Sugar 18.3156514736688 g
- Trans Fat 0.198541875401711 g
- Calories 111 calories
Step-by-step
- Sauté your vegetables in a large pan with your sesame oil and garlic for about 5 minutes.
- Add your brown sugar, soy sauce, and red pepper flakes and stir.
- Cover your pan for about 10 minutes, stirring every couple minutes.
- Serve over sticky rice, top with sesame seeds and enjoy!
Dark soy sauce releases amino acids upon heat contact, driving Maillard reactions that deepen umami notes across the vegetables. Sesame oil introduces thermal stability and distinct aromatic compounds that bond with the surface lipids of the peppers and broccoli. Brown sugar caramelizes during the ten-minute covered braising phase, supplying residual sucrose that balances the sharp salinity of the sodium reduction. Red pepper flakes contain capsaicin, a fat-soluble compound that disperses evenly throughout the pan juices when heated in oil.
Covering the pan traps moisture released by the frozen broccoli and canned baby corn, creating steam that softens fibrous cell walls rapidly. Uncovering the pan during the final stages allows excess liquid to evaporate, preventing soggy textures from ruining the dish. Slicing red and yellow bell peppers uniformly ensures equal heat penetration, maintaining a firm snap without raw interior spots.
Sesame seeds provide a contrasting crunch against the tenderized vegetables when sprinkled over the finished surface just before serving. Pans must measure at least twelve inches across to accommodate the volume without overcrowding, which otherwise causes steaming instead of proper searing.
Covering the pan traps moisture released by the frozen broccoli and canned baby corn, creating steam that softens fibrous cell walls rapidly. Uncovering the pan during the final stages allows excess liquid to evaporate, preventing soggy textures from ruining the dish. Slicing red and yellow bell peppers uniformly ensures equal heat penetration, maintaining a firm snap without raw interior spots.
Sesame seeds provide a contrasting crunch against the tenderized vegetables when sprinkled over the finished surface just before serving. Pans must measure at least twelve inches across to accommodate the volume without overcrowding, which otherwise causes steaming instead of proper searing.
